"Ten" reworked and ready for The Swing Quest 2013

Here is the cheat sheet I made up for the new reworked routine "Ten".  I will have all of the workouts written down not only for me to follow, but it will be helpful for the participants to know what's coming  up too!  I went through the first two routines yesterday morning and already decided to make a little change and it's a good thing I did too. Not only do I see a better adjustment, but I made a mistake and accidentally repeated a couple of sets adding 120 extra swings, Yikes!  I would have had to change the name of the event to The Swing Quest 2133!

I you do in fact follow my cheat sheet for an individual workout at any time it's still a great routine! The mistake was in the sets after the 7 min warm up and practice sets.

10 2 hd sw
10 R + 10 2 hd sw
10 L + 10 2 hd sw
10 R + 10 L

I accidentally wrote "x 2" after the first set and tried to change it to a "1" but as you can see it still looks like a "2"  So I wrote a note on the left side to repeat "x1, x2, x3" to remind me that the four sets are only done one time the first go round.  There are four sets in this rotation and in the original only the first set (10 2 hd sw) and the last set (10/10) are repeated in a 1-3 ladder.  The two sets in between are always only done once...but if you do them twice (the extra reps) you would repeat all the same side before moving on, for instance;

10 2 hd sw x 2 (or x 3)
10 R + 10 2 hd x 2 sets (or x 3, then go on to the L side)
10 L + 10 2 hd sw x 2 sets (or x 3, then go on to repeat the last set)
10 R + 10 L x 2 sets ( or x 3)

This way it equals 620 reps for the entire workout (31 min), or if you only take all 15 sec rest intervals it still only takes 25 minutes exactly.  I know that because that's what I did using a lighter weight.  That's also how I knew it was wrong!  The workout took too long with the shorter rest periods which didn't make sense, and that's when I went back and saw where the mistake was.

I did not have time to do a video demo yesterday, and I'm not planning on video taping any of the workouts on Saturday.  I will be writing another post about the event and including the re-worked routines in short hand.  But to start you off, here is the first one.  It's 500 reps exactly (25 min) and all work is done with an equal rest ratio.

"Ten"

10 2 hd sw x 2 sets (15/15 x 2 = 1 min)
10 R
10 L x 2 sets each (15/15 x 4 = 2 min)
10 2 hd sw + 10 R
10 2 hd sw + 10 L
10 R + 10 2 hd sw
10 L + 10 2 hd sw (30/30 x 4 sets above = 4 min)

warm up 140 swings 7 min.

10 2 hd sw x 1 set(15/15 = 30 sec)
10 R + 10 2 hd ( 30/30)
10 L + 10 2 hd sw (30/30 = 1 min)
10/10 x 1 (30/30 = 1 min)

3.5 min 70 swings

10 2 hd sw x 2 (15/15 x 2 = 1 min)
10 R + 10 2 hd sw x 1 (30/30) x 2 if you want the longer version
10 L + 10 2 hd sw x 1 (30/30) x 2
10/10 x 2 sw x 2 (30/30 x 2 = 2 min)

100 swings 5 min

10 2 hd sw x 3 (15/15 x 3 = 1.5 min)
10 R + 10 2 hd sw x 1 (30/30) x 3
10 L + 10 2 hd sw x 1 (30/30) x 3
10 R / 10 L one hand sw x 3 (30/30 x 3 = 3 min) 
130 swing, 6.5 min

10 2 hd sw x 1 set
10 L x 2 sets each, alternating
10 2 hd sw x 1 set
60 reps, 3 min

500 swings, 25 minutes

620 swings, 25 min if you only take all 15 sec rest intervals.  This is the advanced version