Added some distance to the swim today. As per the Total Immersion protocol the warm up is always a drill lap followed by a swim lap in which I try to work the drill into the stroke. Goes a long way towards improving efficiency. Missed posting Saturday's workout so here it is:
Run 30 minutes
Box squat 5 @ 45/5 @ 55/5 @ 65
Pull ups 5/4/4
Plank 3 x :45 seconds
Lunge 3 x 6 alt. legs with 35 lb DBs
Swim 12 x 25 meters alternating drill/swim
5 x 100 meters working on efficiency kept stroke rate at 14 per lap
1 x 100 breast stroke
900 meters total
Squats 5 @ 60/5 @ 80/5 @ 95/5 @ 100/5 @ 115/5+ @ 130 (got 10) and that's a big ass sideways smiley face :)
Push ups 3 x 12
V-ups 3 x 10
Box jumps 3 x 5 to 20" box with 2 plates. Go to 24" box next week.
I am very pleased with the squat today. I have been trying to just beat the number on the last set and that was not getting me any stronger. So today I tried to go to near failure and made ten. Happy, happy me.