Swim (0.5 miles) & Gym

Back to normal this week after a couple of Fridays off the gym. Hit the pool on Tuesday. I've started going to a newly opened pool locally. The changing facilities are still clean and well maintained and there's underfloor heating, which is lovely. The showers haven't had time yet to develop the inevitable black mould everywhere, which makes you wonder whether showering leaves you cleaner or dirtier! And, the pool itself is really well lit so you don't feel like you're swimming in an underground cave (which I often feel like in most swimming pools). The only downside is that it is busy/popular.

Anyway, this week I managed 32 lengths (0.5 miles). I reached my usual 26 lengths and then decided I'd go for it. I coped well and didn't feel completely wiped out on Wednesday although I was tired.

Today, I've been back at the gym.

• 6 mins exercise bike (difficulty level 8)
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then quad stretches
• Glute bridges 10kg dumbbell across hips 10 reps, 10 sec hold. 
• Right Hip adduction and extension using cable weights 6kg 2 x 10 reps, 8kg 2 x 10 reps
• 10 single leg glute bridges (each leg), 5 sec hold each. Clam exercise with red theraband 2x10 reps.
• Press ups-plus (at 45 deg angle) 2 x 10 reps. 
• Press-ups on floor (knees on floor) 2 x 10 reps
• Seated rows 10kg 10 reps; 12 kg 2x10 reps; vertical flies 4kg 2 x 10 reps.
• Wobble board 4 mins (5 squats)
• Chest fly with cable weights 4kg 3 x 10 reps.
• Trunk twist using cable weights 4kg 5reps; 6kg 10 reps; 8kg 10 reps
• Combo exercise, pulling cable weight from floor, across body, stretching up to other side 6kg, 2x10 reps.
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 10 reps.
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3kg 2 x 10 reps
• Lying on the floor, starting with elbows by my side, arms bent 90 degs, then pushing weight upwards against gravity, straightening the arm (modified front raise) 4kg 3 x 10 reps
• Plank 1 min hold 
• Crunches 2 x 10 reps
• Stretching: hips/lower back, hamstrings and chest/pecs/lats.

 My arm muscles felt stronger from the swimming.

Bit tired by afternoon.