Week 1

Monday, Oct 27

 

Weights –

 

Prehab Shoulder, Hip, Core

 

Exercise	Weight/Reps
Alt. DB Bench Press	50/10
	55/10
PB Leg Curl (2 legs)	BW/10
	BW/10
Standing Cable Row	60/10
	70/10
Standing Rot. Press	50/10
	60/8
Standing Rot. Pull	60/10
	70/8
Curl to Press	25/5@
	30/4@

 

Swim –

 

4x50 swim on 1:20 (free, breast, free, back)

 

3x50 drill on 1:20 (fist drill)

3x100 pull on 1:50

3x200 swim on 3:40

(2x)

 

4x50 swim on 1:30 (free, breast, free, back)

 

Tuesday, Oct 28

 

Bike –

 

20min warmup

 

Single leg drills

(1:00 on, :30 off) – 10x

 

10 min cooldown

 

Physioball

 

Elliptical –

 

30 min Random

 

Wednesday, Oct 29

 

Off

 

Thursday, Oct 30

 

Bike –

 

20 min warmup

 

1:00 at 60 rpm (standing)

1:00 at 75 rpm (seated)

1:00 at 90 rpm (seated)

10x

 

10 min cooldown

 

Weights –

 

Prehab Shoulder, Hip, Core

 

Exercise	Weight/Reps
Incline Bench Press	135/8
	145/8
	155/6
Romanian Deadlift	25/8
	25/8
	30/6
Neutral Pullup	BW/8
	BW/8
	BW/8
Standing Rot Row	50/10
	60/8
Curl to Press	25/5@
	30/4@
Dumbbell Pullover	65/10
	70/8

 

Friday, Oct 31

 

Treadmill Run –

 

2:30 @ 8:30/mi pace

 

Elliptical –

 

5 min warmup

 

(:30 on, :30 off) – 20x (10x cadence, 10x power)

 

5 min cooldown

 

Track Run –

 

4 or 5 laps

 

Saturday, Nov 1

 

Bike –

 

Apt to Everett Rd.

~50 miles, ~2:30

 

Elliptical –

 

20 min Random

 

Weights –

 

Exercise	Weight/Reps
Alt. DB Bench Press	60/10
	65/8
PB Leg Curl (2 legs)	BW/10
	BW/10
Standing Cable Row	70/10
	80/8
Standing Rot. Press	60/10
	70/8
Standing Rot. Pull	70/10
	80/8
Curl to Press	25/5@
	30/4@

 

Swim –

 

100 swim, 75 pull, 50 kick, 25 pull (free, breast, free, back)

 

1000 swim

 

Sunday, Nov 2

 

Elliptical –

 

5 min warmup

 

(3 min on, 3 min off) – 6x

 

5 min cooldown

 

Bike –

 

Apt to Bushland recovery

~50 min