i do 15-20mins of core/strength work on mon-thurs mornings before i head to the office (the rest of my training is done after work/weekends, but friday is my inviolable day off). i do the same warmup, but the meat of the workout is a little different every day although i always include one gluteus medius exercise:
warmup: circles with my wrists clockwise/counter-cw, then neck rotation, arms (swing in circles from first the elbow, then the shoulder, forward & backward), shoulders (circular shrugs fwd & back), then trunk circles (rotate from waist, keeping hips in place) and hip circles (squat down a bit and circle my hips around like a very slow hula-hoop motion). 8 reps of each exercise in each direction.
mon (bodyweight ex): steam engines, standing obliques, fire hydrants w/leg extension, supine forward leg raise, adductor lifts, planks, side planks
tue (heavy lift): squats, deadlifts, 1-leg exercises, dumbbell clean & press, pushups, lunges, side lunges, plies, windshield wipers
wed (upper body): Y/T/W/L exercises, bent-over dumbbell row, trunk rotation with resistance band, band pulldowns (use EVF position for swim-specific strength), band tricep kickbacks, rotator cuff lifts, internal rotator w/band, hip hikes on stair
thurs (core focus): clamshells, swiss ball exercises; bridges, hamstring curls, rollouts, pot stirs, russian twists, knee tucks, pikes, back extensions, crunches.
sometimes i sub in a plyometric day for one of the above, doing burpees, box jumps, single-leg jumps, mountain climbers, etc. haven't done that for awhile; should do so next week.
cheers!
-mistress k
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ill advised racing inc.