1. Swimming (or swimmaling, as my husband calls it)
3x a week, about 45 minutes each time
This routine comes from Janet Evans' Total Swimming book, but I have added the items in bold because I am a sick and twisted person. No, actually, I really like the rush I get from going really fast, so I bookended some fun in between the boring stuff.
Note: One pool length is 25 yards, so doing a 50 is doing two lengths of the pool without stopping, a 75 is 3, and a 100 is 4.
Total length: 750 yards (almost 1/2 mile)
2x50 freestyle with 15 seconds rest
2x25 DK freestyle w/fins (I push off from the wall, streamline underwater and do dolphin kicks (DK) to see how far I can go before needing air.)
(3 minute rest)
2x75 with 20 seconds rest
-Freestyle One Arm Drill (R)
-Freestyle One Arm Drill (L)
(3 minute rest)
1x25 with 20 seconds rest
1x50 " "
1x75 " "
1x100 " "
2x50 S&M w/fins (sadomasochism swim: do a slow 25, then a 25 as fast as humanly possible.)
4x25 freestyle with 20 seconds rest
Update: I drove me crazy that I was only 50 yards away from a 1/2 mile, so I added them to the workout by adding another 1x50 S/M w/fins. So now I swim 800 yards.
2. Weight Training
2x a week, 60 minutes
I am currently doing exercises from the Personal Training With Jackie: Xtreme Timesaver Training DVD. I love the routine, but am not too thrilled with Jackie, so I put the exercises into a spreadsheet, watched the video a few times, and now do it on my own. Each week I switch between heavy weights and low reps, or light weights and high reps.
In a few more weeks I will move on to the next routine in Janet Evans' book (adding my tweaks as necessary) and to the Men's Health Spartacus Workout (Jan 2013 issue).