#27 Postby amil » Mon Jun 04, 2007 7:59 pm
monday 04.06.2007
training:
18.30-20.00: gym
- 7 min biking
- Pull-ups: 9, 5
- Shoulder Pushing, sitting: 5 sets with 2 dumbbells 12kg: 16, 12, 9, 9, 7
- Bizepscurls with a long barbell (the lenght is 1,8 or 2,2 meters, Ø: 50mm = 18 or 20kg) without additional wheights: 15, 9, 8, 9, 6
- Bench Press with a long barbell (= 20kg?) and additional 10kg: 12, 10, 7
- Abdonitional Crunchs: 50kg: 15, 10, 4, 45kg: 7
- Lat Machine (Chest): 55kg - 12, 7, 7
- Shrugs with 2 dumbbells 24kg: 10, 20kg: 12, 10
- Back Chin Lifts with additional 10kg: 20, 15
- Upper Back / Butterfly: 40kg - 10, 7
20.15-21.45: endurance swimming (with trainer, usual program)
(NOTICE: the swimlane is only 16,6 meters long. "SL" means swimlane)
*** 15 min warming-up
*** with fins (zoomers):
- 4x (1SL diving with freestyle legs, 1SL backstroking with freestyle legs)
- 4x (1SL diving with butterfly legs, 1SL backstroking with butterfly legs)
- 2x (2SL on one side without hands with freestyle legs, 2SL on one side without hands with butterfly legs, 2SL freestyle)
- 2x the same 6SL on the other side
- 4x (1SL butterfly, 1SL freestyle)
*** with poolboy:
- 8x (1SL freestyle arms, 1SL breaststroke arms)
- 2x (2SL freestyle right arm, 2SL freestyle left arm, 2SL breaststroke)
- 2SL breathing after 3 strokes, 2SL breathing after 4 strokes,
2SL breathing after 5 strokes, 2SL breathing after 4 strokes, 2SL breathing after 3 strokes
*** with aqua board:
- 8x (1SL freestyle legs, 1SL breaststroke legs)
*** endurance workout:
- 8SL freestyle, 8 SL breaststroke
- 7SL freestyle, 7 SL breaststroke
... = 1.200 m
*** 5 min swimming down