Run in Mud Obstacle Race Training-6/28/13

Here is my swim schedule for this week. My pool is between 15 and 25 yards. If your pool is larger or smaller, adjust accordingly. As always, adjust to  your individual level. This swim should be conducted in 20-25 minutes. 

Swim laps in a 15-20 yard pool (1 lap is down and back)
3 laps freestyle
3 laps breaststroke
2 laps freestyle
2 laps breaststroke

1 lap freestyle
1 lap breaststroke
1/2 lap freestyle
1/2 lap breaststroke
1 lap freestyle kick only
1 lap breaststroke kick only
1 lap backstroke kick only
1/2 lap freestyle
1/2 lap breaststroke

Go rollerskating and skate for an hour.

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Run in Mud Obstacle Race Training-6/27/13

Run 3.5 miles
Swim hard for 20 minutes

Run in Mud Obstacle Race Training-6/25/13

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92 degrees and very hot. Be careful today on the workout. I decided to sleep in and work out in the afternoon. I chose to go to the track with an obstacle course. It is well shaded, has a water fountain, but still very hot and challenging physically and mentally. I chose to focus on the run and work in fewer obstacles. Where I would normally go 3.5 and do each obstacle twice, I ran 3.1 and did the obstacles one time each. Some obstacles were too hot to the touch and I chose to do burpees instead. I ended up doing 70 burpees where I intended to do 60.

Workout for 1/4 mile track.

Warm up:

1 lap

15 burpees

1 lap

15 burpees

1 lap

15 burpees

1 lap

15 burpees

Main set:

1 lap

Climbing obstacle

6 pull ups with leglifts

1 lap

Monkey bars

Balance obstacle (balance beam)

1 lap

6 pull ups with leg lifts

Tire obstacle (run through tires

1 lap

Ring monkey bars

Jump over 4 foot wall

1 lap

Ring monkey bars

6 pull ups with leg lifts

1 lap

Parallel bars (too hot substituted 5 burpees)

Incline ring obstacles

1 lap

Rope climb

1 lap

2 x monkey bars

5 burpees

Cool down:

Walk 1 lap

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Run in Mud Obstacle Race Training-6/26/13

Swim for 20 minutes. Focus on freestyle and breast stroke
40 leg lifts 
40 scissors kicks
push ups til muscle failure
20 bicycles
40 scissors kicks
10 side crunches
10 crunches
10 side crunches
10 hanging leg lifts
5 hanging leg lifts
10 burpees

Run in Mud Obstacle Race Training-6/24/13

Swim laps for 15 minutes

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

5 pull ups with leg lifts

5 chin ups with leg lifts

5 alternate grip pull ups with leg lifts

Run in Mud Obstacle Race Training-6/22/13

Here's some fun while maintaining fitness during vacation.

• Play in a creek
• Hold breath and look at underwater wild life through goggles. Try to increase duration under water
• Swing from rope
• Climb rope

Run in Mud Obstacle Race Training-6/21/13

Warm up:
Walk down 7 flights of stairs

Main set:
20 burpees
11 pull ups with leg lifts
20 burpees
6 pull ups with leg lifts
20 burpees
5 pull ups with leg lifts
Run 2 miles
20 burpees
6 pull ups with leg lifts
5 pull ups with leg lifts

Cool down:
walk up 7 flights of stairs
stretch