New workout plan

Now that the marathon's over, the next workout plan is pretty different. Charlie is sick of running, so we'll be focusing on weights, swimming, etc, and generally trying to keep daily workout times under an hour (for the aerobic portion at least). I will probably keep running pretty regularly, if only because we're moving up north in a few months and I want to take advantage of awesome Pasadena running while I still can.

We're roughly following one of the weight training plans in the Navy SEAL Physical Fitness Guide, which is a year long. Here is the basic plan:

• Activation phase. Get used to lifting regularly again. The workouts here will generally be three days on, one day off, with the first and third days being "total body" workouts with weights, and the second day with no weights. We'll also start swimming some during this time, and maybe running/biking/whatever as we like. Generally taking it easy. This phase lasts 4 weeks, with the last week being a rest period with minimal weights. [spreadsheets are on the right, under "Weight Training"]
  
• Strength Development. Typical workouts are 30-50% of 5RM (5 rep max) for 12 reps, then 70% x 8, then 80% x 5. These will also be three days on, one day off, rotating between muscle groups on the different days (e.g., chest, back, legs), so effectively we work each group twice a week. This phase lasts about 2 months
• Muscle Endurance. Typical workouts are several sets of 30-50% x 20 reps. Here, reps are more important than percentage. Lasts about 3 months.
• Repeat strength and endurance periods
• Cross training/relative rest period for about a month.

In addition to the weight training, we'll do various cross-training as we like... the idea here is to just have fun and really vary the types of workouts we do.

Overall goals: Increased strength, muscular endurance, and definition. Weight maintenance. Build up a good swimming base.