Training - Week of July 30

7/30/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg - 90 s
Center plank right leg - 90 s

Left side plank stacked leg - 90 s

Right side plank stacked leg - 90 s

Sit-ups with med ball - 30

Sea turtle lifts - 30

Bridges on med ball - 30

Russian twists with med ball - 30 reps per side

Leg drops with reverse crunch - 30

Pushups - 25

Pullups - as many as possible, second round opposite grip

7/30/18 - Evening

UWH practice - 1.25 hours

7/31/18 - Morning

OFF

7/31/18 - Evening

Swimming (meters)

Warm-up 500
200 Flutter w/ kick board (Medium Pace) + 15 seconds rest
4×50 (HUHO, HOHU, OU, UO) @ :50
200 dolphin w/ kick board (Medium Pace) + 15 seconds rest
4×50 (HUHO, HOHU, OU, UO) @ :50
200 flutter on back (Medium Pace) + 15 seconds rest
4×50 (HUHO, HOHU, OU, UO) @ :50
200 dolphin on back (Medium Pace) + 15 seconds rest
4×50 (HUHO, HOHU, OU, UO) @ :50
500 m cooldown

Total: 2600 m

8/1/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg - 90 s
Center plank right leg - 90 s

Left side plank stacked leg - 90 s

Right side plank stacked leg - 90 s

Sit-ups with med ball - 30

Sea turtle lifts - 30

Bridges on med ball - 30

Russian twists with med ball - 30 reps per side

Leg drops with reverse crunch - 30

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/1/18 - Evening

Swimming (meters)

Warm-up 500
4×75 HUHO @ 1:20 (Descend Times)
4×25 FU Sprints (Full Recovery) (Goal Time: < 0:12). I hit around :16 each time
20×50 Swim Sprints @ 1:05

Keep track of your times.
Keep going until your time is more than 2 seconds off of the first sprint.
Record how many you achieved, and your time range. Achieved 11 (failed at 12th), :34-:36

500 cooldown

2000 m

8/2/18 - Morning

OFF

8/2/18 - Evening

Core Strength/Conditioning

2x:

Center plank left leg - 90 s
Center plank right leg - 90 s

Left side plank stacked leg - 90 s

Right side plank stacked leg - 90 s

Sit-ups with med ball - 30

Sea turtle lifts - 30

Bridges on med ball - 30

Russian twists with med ball - 30 reps per side

Leg drops with reverse crunch - 30

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/3/18 - Morning

Swimming

Warm-up 500
6×50 @ 0:50 
Swim, HUHO, HOHU, OU, UO, FU
3×100 @ 1:40
Swim, HUHO
HOHU, OU
UO, FU
2×150 @ 2:30
Swim, HUHO, HOHU
OU, UO, FU
3×100 @ 1:40
Swim, HUHO
HOHU, OU
UO, FU
6×50 @ 0:50
Swim, HUHO, HOHU, OU, UO, FU
Cooldown 500

2500

8/3/18 - Evening

OFF

8/4/18 - Morning

5 mile hike

8/4/18 - Evening

OFF

8/5/18 - Morning

OFF

8/5/18 - Evening

OFF