I took the idea of roundabouts from Tracy Reifkind's blog to make this workout. It amazes me how, by playing with the numbers of swings like this, I can swing for more the 30 minutes without getting bored. Same thing over and over, but never bored and the workout went by really fast. I felt like my form was a bit better today, pushing my glutes back further.
Workout: Go up the ladder to 5 and then back down. Start each rung of the ladder at the top of 1:00. Break up the ladders by adding 50 2hd swings.
1hd sw-rt 1x, 2hd sw 1x, 1hd sw-lt 1x, 2hd sw 1x..... Repeat 3xs
1hd sw-rt 2x, 2hd sw 1x, 1hd sw-lt 2x, 2hd sw 1x......Repeat 3xs
1hd sw-rt 3x, 2hd sw 1x, 1hd sw-lt 3x, 2hd sw 1x......Repeat 3xs
1hd sw-rt 4x, 2hd sw 1x, 1hd sw-lt 4x, 2hd sw 1x......Repeat 3xs
1hd sw-rt 5x, 2hd sw 1x, 1hd sw-lt 5x, 2hd sw 1x......Repeat 3xs
1hd sw-rt 4x, 2hd sw 1x, 1hd sw-lt 4x, 2hd sw 1x......Repeat 3xs
1hd sw-rt 3x, 2hd sw 1x, 1hd sw-lt 3x, 2hd sw 1x......Repeat 3xs
1hd sw-rt 2x, 2hd sw 1x, 1hd sw-lt 2x, 2hd sw 1x......Repeat 3xs
1hd sw-rt 1x, 2hd sw 1x, 1hd sw-lt 1x, 2hd sw 1x..... Repeat 3xs
2hd sw-50reps
Repeat this entire circuit 3xs (Up/Down/50, Up/Down/50, Up/Down/50)
Workout Stats: 33:13
Avg. HR- 143
Max. HR- 172
Min. HR- 85
Time Above- 15:27
Time In- 8:14
Time Below- 1:08
(Obviously something wasn't right with my time in zones, since they don't add up to the toal workout time)
Burn- 16g, 125.0Kc
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