7/9/18 - Morning
Core Strength/Conditioning
2x:
Center plank - 1 minute
Left side plank - 1 minute
Right side plank - 1 minute (fell down in second round a couple times)
Sit-ups - 20
Superman lifts - 20
Bridges - 20
Bicycle Crunches - 60 seconds
Leg drops - 20
Pushups - 10, 15
Pullups - 0, 0
7/9/18 - Evening
UWH practice - 1.25 hours
7/10/18 - Morning
OFF
7/10/18 - Evening
Swimming
Warm-up 500
6 x 50 Kick @ 0:45
3 x 100 Huho @ 1:30 (held 1:16)
2 x 150 Swim @ 2:15
1 x 300 Kick @ 5:00
2 x 150 Swim @ 2:15
3 x 100 HoHu @ 1:30 (1:20, 1:22, 1:20)
6 x 50 Kick @ 0:45
Cooldown 500
Total: 3100
7/11/18 - Morning
Core Strength/Conditioning
2x:
Center plank - 1 minute
Left side plank - 1 minute
Right side plank - 1 minute
Sit-ups - 20
Superman lifts - 20
Bridges - 20
Bicycle Crunches - 60 seconds
Leg drops - 20
Pushups - 15
Pullups - 2, 3
7/11/18 - Evening
Swimming
Warm-up 500 yds
Record Times/Pace
4 x 100 Swim @ 1:30
1 min rest
4 x 100 Huho @ 1:30 (1:14, 1:14, 1:16, 1:14)
2 min rest
4 x 100 Kick @ 1:30
1 min rest
4 x 100 Huho @ 1:30 (1:14, 1:15, 1:17, 1:20)
Cooldown 500 yds
Total: 2600
7/12/18 - Morning
OFF
7/12/18 - Evening
Swimming
45 minutes puck skills/curling
7/13/18 - Morning
Core Strength/Conditioning
2x:
Center plank - 1 minute
Left side plank - 1 minute
Right side plank - 1 minute
Sit-ups - 20
Superman lifts - 20
Bridges - 20
Bicycle Crunches - 60 seconds
Leg drops - 20
Pushups - 15
Pullups - 2, 3
7/13/18 - Evening
OFF
7/14/18 - Morning
Swimming
Warmup
1 x 400 swim
Main Workout (2800 yards)
8 x 50 uo on 1:00
4 x 100 huho on 1:45
2 x 200 swim on 3:30
1 x 400 huho on 6:30
2 x 200 swim on 3:30
4 x 100 hohu on 1:45
8 x 50 uo on 1:00
1 x 400 swim
Main Workout (2800 yards)
8 x 50 uo on 1:00
4 x 100 huho on 1:45
2 x 200 swim on 3:30
1 x 400 huho on 6:30
2 x 200 swim on 3:30
4 x 100 hohu on 1:45
8 x 50 uo on 1:00
200 cooldown
Total: 3400
7/14/18 - Evening
OFF
7/15/18 - Morning
OFF
7/15/18 - Evening
OFF
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