Bedroom Circuit

4 x {25 pressup, 1minute plank}

3 x {25 squats, 1 minute squat and hold}

3 x {15 bicep curp, 15 lateral raises, 15 front raises}

3 x {15 sit ups, 30 secs side plank left 30 secs right}

5 minute stretching

24/02/2014 Monday Swim

W/U
200m Swim
100m Back
8x75m (Kick | Drill | Swim)
Superman
High Elbow finger trail
                Superman switch
                Shark high elbow dip hand in water in front of head, finger trail back, stroke and switch
                Superman switch-switch
                Shark
                Fists
                Min Max
4 x 50m fs (25hard 25 easy)
100m steady
                                                                                 1200m
M/S
12 x 50m Fast off 1 min, 90% max effort
200m easy
10 x 50m same
200m easy
8 x 50m
200m
6 x 50m
                                                                               3600m
W/D
3 x 100m
                                                                    Total   3900m

Track Session 19/02/2014

Right, new season, new sets.

First off is a track session , Approx 1hr 15mins.

W/U
15 mins Jogging 100m + Exercise
         -  Lungs/Reverse lung
         - Squats
         - Left knee up to waist height, jump and switch, stay on toes
         - Alternate knees up/ heel flicks
         - 10 secs fast feet
         - Skipping
         - Side steps
         - Leg swings with open hips
         - Deep squats  (everything by 12)

M/S

3 x 400m build (1.30 => 1.15 per 400m) with 30 secs rest
4 mins fartlek 20 sec sprint, 10sec walk (x8)
3 x 600m build (same as above)
4 mins fartlek
2 x 800m build

W/D
400m slow
Static stretches to recovery