Hotel Gym

09:00 Hotel Gym

Cross Trainer 15 minutes

Threadmill 12 minutes with 2x2minutes run

Stretch

Swim

Swim

10:30 Pool

40 minutes swim.

Swim

16:00 Gym

Pool with the kids 45 minutes

“Dry Fighting Weight” Program

19:30 Gym

Warm up

For 30 minutes

Double KB Press 1x20

Double KB Front Squat 1x20

Pullups 5

Swim 25 minutes

Stretch 

Swimming

11:30 Swimming Pool

40 minutes swimming.

Swimming

17:00 Pool

30 minutes back stroke and drill.

Swimming

12:00 Pool

40 minutes back stroke and drill.

Swimming

19:45 Gym

Swim 35 minutes

Worked on back stroke and crawl

Summer Workout II

09:45 Gym

Warm up

Bench 8x62.5, 12x45

Squat 2x30 x40

Wide Grip Partial Deadlift 12x90

Stretch

Swim 20 minutes

Swimming

 14:30 Pool

Swim 30 minutes

Swimming

18:30 Gym

Swim 20 minutes

Summer Workout I

08:30 Gym

Warm up

Swings 3x25

TRX

Pushups

Incline Bench 2x5x50

RDL 17x70

Swim 20 minutes

Easy sprints

11:30 Pool

Very easy swimming. 30 minutes.

13:30 Home

Warm-Up

100 Up
High Knees
Back Pedal
Butt Slaps
Carioca
Side Skips
Lunges

Do those for 15 yards or so, twice each is nice. Switch direction for the carioca and side skips

Easy run to park, about 10 minutes.

Workout

Sprint 8
Do eight rolling start 70 yard sprints. Make sure you do a rolling stop too.

Cool down
Easy run home
Stretch upper back and hamstrings, low lunge, quads.

Swim and stretch

13:00 Pool

30 minutes swim with Belle

Yoga 15 minutes.

Gym

17:00 Gym (free trial)

Warmup

Rower 3 minutes.

Workout

Squat 5x70, 2x5x80
Pullups 3x8
Incline Bench 3x5x50

Swings Tabatha style 24Kg

Cooldown

Stretch: Low lunge, groin, chest
Rehab: SI

Swim: 15 minutes

Swimming

18:00 Pool

Swimming; Crawl drills.

Yoga 15 minutes
Rehab: SI

Swimming

13:00 Gym

Swimming 40 minutes

Stretch: Chest.

Swimming

14:30 Pool

40 minutes crawl and backstroke.

Concentrate on shoulder roll on backstroke.

Stretch: Chest
Rehab: SI

Yoga 15 minutes.

Basic Strength Training 11

12:15 Gym

Warmup

Bike 3 minutes

Workout

Squat 15x135, 15x145
DL 5x225
Bench 3x5x135

Stretch: Hamstrings, calves, low lunge, chest
Rehab: SI

Swim 30 minutes

Basic Strength Training 10

18:45 Gym

Warmup

Bike 3 minutes

Workout

Squat 5x185,  5x205, 10x155
Dumbbell press 3x5x45
Bent over row 3x5x120

Stretch: Chest, low lunge, wall splits.
Rehab: SI

Swim 15 minutes.

Need to focus on keeping knees back at bottom of squat and causing hip flexor pain on right side.