Swimming

18:00 Gym

Crawl and breast stroke: 30 minutes

Need to work on reducing back arch.

Basic Strength Training 8

18:30 Gym


Warmup

Skipping 3 minutes

Workout

Squat 10x135, 5x185, 10x155
Dumbbell press 3x6x40
Bent over row 10x95, 5x115, 10x105
Face pulls 2x15

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

Swimming

18:00 Gym

Swimming 30 minutes: crawl drills.

Easy Day

18:45 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
GS 15
Pullovers 10
Half kneeling press 5(both sides, both arms)
1Leg SLDL 8
Bat wings 5


Yoga 15 minutes.
Rehab SI

Basic Strength Training 7

18:30 Gym

Warmup

Skipping 3 minutes

Workout

Squat 3x5x155
DL 5x185
Bench 3x5x115

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

Swim 20 minutes

Fencing practice

12:45 Fencing

Warmup

Bouts:

1. A. 15-10
2. B. 15-10
3. C. 15-7
4. C. 15-3
5. B. 15-10

Stretch: Wall splits. low lunge, hamstrings.

Basic Strength Training 6

18:30 Gym

Warmup

Skipping 3 minutes

Workout

Squat 5x5x165
Dumbbell press 3x5x40
Bent over row 3x5x95
Face pulls 2x15

Stretch: Chest, low lunge
Rehab: SI

Swim 20 minutes

Yoga 15 minutes.


Slowly building weights back up.