This week has been tough to incorporate my workouts. When your schedule is so busy with work and family, don’t skip your workouts but make most of the time. Go for quality not quantity and prioritize.
If you are a swimmer with only 30-45 minutes: warm up for 300 yards; drills 300 yards (picking 2 key drills to work on your form, follow by 25 swim); main set – pyramid of endurance and speed 50/100/150/200/150/100/50 yards; cool down 100 yards. Total yardage is 1500 yards.
If you are a runner with 30 minutes: warm up for 1 mile; do 4-6 hill repeats (surging the hill and fast down the hill to create leg speed); cool down for 1 mile. The hill should be .25-3 mile long. Surging hills create strength and endurance. Let body fly down the hill create leg speed and turnover.
Strength workout: pushups, squats, row or lat pulldown, ab crunch. First set 12 reps, then each sequential set remove 1 rep until the last set is 1 rep.
Remember when you workout, you feel better, resolve problems and your family will love you more.