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Saturday, 2 Feb 08

Today was a long workout of about 2.5 hours.
I started in the swimming pool.
150 meters warmup of 50 m of breast, combat swimmer sidestroke, and crawl.
Then I moved into a hypoxic ladder. I did this on the breast stroke.
50 meters of breathing every 3 strokes
50 meters of breathing every 4 strokes
50 meters of breathing every 5 strokes
50 meters of breathing every 6 strokes
I then finished up my swimming a mile.

Then I dried off and ran 1 mile in 10 minutes.
Then I did a pyramid from 1 to 10 and back down to 1 again of the following:
bench
dips
pull ups
sit ups
leg press
bicep curl

After that I ran another mile in 10 minutes with my backpack.

Thursday, 31 Jan 08

I stretched and then did a 1/4 mile warm up jog.

3 rounds of 21:
Thrusters
Kettlebell swings
Sit ups
Pull ups
Ran 1/4 mile
then repeat all at 15 and then finally at 9.

My run paces were at 7:30 min per mile

Tuesday, 29 Jan 08

Run 1 mile (7:54)
100 pull ups
100 sit ups
200 push ups
100 squats
Run 1 mile (13:30)

Wednesday, 23 Jan 2008

Pyramid to 10 of:
Squats
Push ups
Dips
(1:2 ratio for push ups and dips)
Workout Description: Do 1 Squat, 2 push ups, and 2 dips, followed by 2 Squats, 4 push ups and 4 dips, followed by 3 Squats, 6 push ups, and 6 dips, and so on up to 10 Squat, 20 push ups, and 20 dips, then come down back to the bottom 1 Squat, 2 push ups, and 2 dips.

Tuesday, Jan 22, 2008

25 Pull ups
Run 400 Meters
50 Push ups
Run 800 Meters
75 Sit ups
Run 1200 Meters
100 Squats
Run 1 mile
Repeated all but the 1 mile run the second time. I ran out of time

Monday, 21 Jan 08

50 - 35 - 20
Overhead Press
Sit ups
Push ups
Knees to elbows
Kettlebell Swings
Flutter Kicks (4-count)

I also ran 0.5 miles (8:00 /mile pace) after each group.