I’m still not sure what kind of blog this is, but today it’s a fitness blog. To swim at a high level, you need a high aptitude for pain. Eventually that all-out burn becomes an addiction. In retirement, my workouts have gotten shorter, but they’re not worthwhile unless they burn. So here’s what I did today. Maybe someone out there can garner ideas from my masochistic head…
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| Getting some extra curls in with my furry dumbbell. |
3-2-1 GO
Treadmill kick off
2 miles: medium jog 7.0
1 mile: 45 second sprint 10.0, 1:00 walk
Weight circuit (courtesy of my big bro Corey Chandler. He’s a champion trainer!)
10 thrusters with 15 lb DBs
25 KB swings w/ 30lb+ bell
8 pushups (Corey does clap push-ups. I do not)
*As many rounds as possible in 10 minutes! I usually am SPENT after 4 rounds.
Weighted abs
15 DB obliques each side
10 leg lifts on dip rack
10 cable crunches*
(kneeling cable crunch demo)
*3 Rounds
STRETCH
I swam 1500 m. afterward to lengthen my hip flexors after all those KB swings! I can probably attribute my ambitious workout to Assault. It’s a disgrace to not write Assault in all caps. ASSAULT is a supplement I discovered in my post-swimming life, while working out with Matt on our honeymoon cruise ship. I didn’t want to get off that treadmill overlooking the Mediterranean! Take caution while “on” ASSAULT. The superhuman things you do one day, you may pay for the next.
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| Gretel doesn’t take Assault. But she really wants to. |
Say what you will about supplements, but this stuff is basically a mega-vitamin. Composed of 800% DV of Vitamin C and 1500% DV of Vitamin B12, I love this pre-workout energy dust.
