easy day training with 24 kg kettelbell

one arm ketelbell jerk with no rest in sets 8 6 4 2 reps
junp squats 3 sets x 6 reps
pullups with 24 kg 3 sets x 4 reps
dips 24 kg 6 reps x 3 sets
workout abs complex 3 exercises in row  x 2 round
superhuman pushups  explosive  on pullup bar hips up  3 sets x 5 reps

Pullups with 35 kg

some kettlebell juglling

workout hard round movement 3 sets x 6 reps

pull ups plus 35 kg  4.5 reps 3.5 reps 1 rep and 2 x0.5 reps 

some attempts muscule ups plus 10 kg 

pushups at pullup bar plus 10 kg  3 sets x 12 reps

3 sets x 3 reps diferent front lever exercises

3 sets x 2 reps ttemts hold human flag for each side

85 dips for 5 minutes 

65 pullups in end wourkout

4reps x 3 double kettlebell snatch 24+24
4 reps x 3 sets dips plus 48 kg
hand walking workout attempts some ninuts
some stretching
3 sets of 2 exercuses with some reps for planche
65 pullups for 5 minute

squat jumps in end workout

one arm ket jerk 24 kg 14 8 6 4 reps short time rest between sets
pull ups 3 x 7 reps 24 kg
dips 3 x 12 reps 24 kg
3 rounds of 3 exercises abs
3 x 7 reps explosve superman pushups from pull up bar
75 or 85 jump squats for 5 minutes

pull ups with 35 kg and else some exercises

one arm assisted one arm round movements with kettlebell for juggling  5 reps 6 reps 3 reps each arm

pull ups with 35 kg 4 reps 3 reps and 2 reps while rest same much reps and sets explosive hight pullups

jump squats 18 reps 12 and 8 with kettle 24 kg

lunges squats 24 kg with overhead kettelbell 8 reps each arm

2 sets front bridge neck exercise and 2 sets back bridge

some stretching exxercises while rest between sets

double kettlbell snatch +1 rep after reasy workouts week before

Double kettlebell snatch 4 reps ,5 reps plus long double kettlebel jerk, 6 reps
dips  7 reps 4 reps 5 reps with plus 48 kg
3 sets x 3 attempts each front level holds
3 sets x 2 reps attempts human flag hold for each side
some stretching
some assisted  hands walk first workout
90 pushups for 5 minute
2 rounds different abs exercises

home fit

double kettlebell press 5 reps 6 reps 2 reps 3 reps+3 kettlebel jerk
2 sets x 10 reps bicip culrs 0 kg
2 kettlebel squats on chest 48 kg 7 reps and 5 reps
some stretcvhing
workout neck  wretling bridge
2 sets abs

one arm kettl jerk in begin workout

12 6 7 6  reps each arm with rest between sets 30 seconds
pull ups - 24 kg 10 5 5
some stretching
3 sets x 6 reps exlosive dips hips up
dips 75 reps for 5 minute

easy fit day

Power juggling 24 kg kettlebell
stretching legs in rest betwen pull ups
4 sets x2 reps super human pullups
4 sets x 2 reps pull ups with35 kg

easy fitness day

3 x 3 double kettlebel snatch 24 kg kettlebell each
3 x 3 dips 48 kg
squats 2 sets x 5 reps on chest with  2 kettlebell
complex exercises for 1 arm pull ups
 round 1 negative 3 different grips x1 rep ,monkey ketlbell press 1 press  ,3 reps each 3 grip assisted one arm pullups
round 2  all same but x 2 sets
80 pushups for 5 minutes

Fitness with squat jumps in end

one arm ketlebell jerk  24 kg  with rest 30 sec  no rest between arms 10 6 8 6
dips 24 kg 12 reps 8  8 8 reps
3 attmpts hold front level
75 reps jump squats for 5 minutes
3 sets abs exercises
some boxing with dumbells and litle bit stretching

some power juggling day pulls and some changes

Some juggling and learn  new hard movemnt
Explosive  superman dips  3 sets x 3 reps hips no much hight
human flag both sides 1 sec holds 2 sets
check new exercises cosacs squats
also about preveouse  workout i was cant beat 50 kg pullups and  for  day juggling i add pullups and  i will not do pullups when i going outdoor for workout with 2 kettlebells on the street
 todayi was take with me  some barbells and 1 kettelbell all toogether about 45 kg and was did half reps
and after just 2 reps 2 sets with 35 kg and 5 reps with 10 kg  becosue i was shoulde change schelude trainings my  back muscules was didnt recovery and i get bit overtrain becosue in past was did 4 reps with 40 kg
after i did just 16 squat jumps with 24 kg and was didnt do else 3 set of thsie and canceled syuq jumps for 5 minutes and tactical lunges
after 3 sets for abs and  some  heavy boxing bag

goal complite about 5 double ket snatch

Doublle kettlbell snatch 4 reps 5 reps 3 reps
pullups 2 sets  x2 half reps with about 50 kg pllus 2 sets super hight pullups to waist level 6 reps and 3 reps also 3 negative pullups betwwen sets with weight 40 kilograms
3 sets dips with about 50 kg 6 reps 5 reps 5 reps
2 set chest double kettlbell squats witx 24 x2  8 reps and 6 reps
70 dips bodyweight for 5 minutes
litle bit stretching and shadow boxing with weights and 2 sets abs workout

Pull dip 24 kg +some endurance and front lever training moment video

Some juggling again

Power juggling 24 kg and learn some movements
2 pushup +acceleration runnning
2 attempts human flag
first attempts and some sets with some reps superman dips
tactickal lunges overhead each side 12 reps for each arm
squatjumps 16 12 10
in end workout 70 pushups in 5 minutes

fitness with 50 kg weight workout kett

double kettlbell snatch  3 reps 4 reps 3 reps

pullups half reps about 6 reps with 2 kettlbell

chinups 2 half reps with same 50 kg weight

between half reps with heavey weights(for me)

3 sets super hight waist level pullups 5 reps 4 reps and 4 reps

2 x10 front level leg raises

dips with 48 plus kg 5 reps 4 reps 3 reps 

12 dips with 24 kg

end workout 50 jump squats in short time

Training moment with acceleration runnning

training with juggling aga

Some power juggling acceleration running 6 sets
10 lunges steps over head with kettelbell each side
squat jumps 14 12 10
60 dips in short times

Trainig

set with ket for trapec
set for calfs with 24 kg
pullups  4 5 6 7 reps with 24 kg
dips 6 7 8  8 dips with 24 kg
3 sets squat with 48 kg plus push x 4 reps
abs on dips legs up 2 sets
some legs stretching

training moment double kettlebell snatch

some kettlbell juggling

control get better i learn side drop and else one new drop
fall down pushup explosive to acceleration run 5  reps
overhead lunges with kettlbell 24 kg
attempts hand stand

Middle autumn fit start

2 sets human flag
set 4 reps  keeping one arm piullups standart grip
     4 singles comando grip
     2 singles chinups
one arm pushups 3 reps
assisted one arm pushups  6 reps
pull ups 8 reps  plus 24 kg
dips 14 reps plus 24 kg

training moment

training with 48 kg part 1 (2 ket x 24)

double kettlebell snatch
2
3
2
2


pullups 48 kg

1 rep

0.9 rep

1 rep                                                  round system pull to dip

08 rep

chinup 1 rep

dips 48 kg

2/5 reps

3  reps

Pullups and dips with wights 24kg(53) lbs day 5

workout time 20 minutes

15 reps dips
10 reps pull ups
12 dips
8 pullupss
10 dips
 6 pullups

5 days workout mixed

day 1
double kettlebell jerk 3 rounds 7 reps 8 reps 9 reps
while rest shadow boxing with dumbells 1 kg and 5 kg
abs exercise crunches 3 rounds
while rest stretching
neck rolls front and back 2 rounds

day 2

snatch each arm 15 reps 2 rounds
squats with 2 kettlebells x6 reps x 3 rounds
7 reps with 40 kg barbells bicep curls x2 rounds
7 reps  with 40 kg reverse barbell bicep curls x 2 rounds
2 round x 10 reps barbell ab rollout
while rest boxing bag workout and stretching
2 rounds all sides neck workouts with plate 10 kg x 20 reps

day 3

pushups x 7 with  48 kg,18 with 24 kg,22 with 20 kg

day 4

press 24 kg kettlebell each arm 1 set 6 reps 2 set 5 reps 3 set 5 reps
 upright rows 40 kg barbell for shoulder x 2 rounds
2 rounds some reps tactical lunges wor legs with kettlebell
3 sets x 6reps double kettlebell squats
neck rolls front and back 2 rounds

while rest stretching and shadow boxing with dumbells 1 kg and 5 kg weight

day 5

 kettlebell bent over rows x 14 reps x3 sets for upper back
shrug with kettlebells x25 reps x 2 sets
abs crunch 3 sets
workout neck 4 sides with plates 15 kg x 10 reps
single leg calf raises for calves with kettlebell 24 kg 2 sets x25 reps
while rest boxing bag workout and stretching

Same training as previouse with cold swimming and some calistenick

temperature +9 temperature water plus 3 some swimming in the pond

after

 3 sets x 20 reps legs up on paralel bars

dips 35 reps and 28 reps

pullups 

12 reps regular grip 12 reps chinups 12 reps neutral grip all in row after rest 40 seconds and 12 reps narrow grip pullups

Winter swimming plus some workout at calistenicks playground

40 seconds  winter swimming temperature air+ 5

temperature water +1 

2 rounds core workout mixed front and oblique toes to bar

1 set mixed pull-ups in row 30 reps  10 chin-ups  10 reps neutral grip 10 normal pull ups

2 rounds dips 30 reps and 25 reps 

4 trainings from my training diary

day 1

one arm kettlebell push 4 rounds in 1 set 5 reps each arm next 3 sets 4 reps (kettlebell 24kg(53lbs)

2 rounds  with 10 kg for neck front and back 12 reps

different crunches abs with 10 kg in arms

2 rounds workout traps with kettlebell and one leg get ups for down part leg 20 reps each leg

2 rounds with kettlebell  for trap 20 reps each leg

while rest boxing bag workout

50 minutes workout

day2

push ups and  back dips 4 rounds  pushups legs on hig withot pauses plus back dips 15 reps

2 rounds swing with focus on lower back 10 reps each round

up kettlebell on shoulder 2 rounds 10 reps

3 round neck rolls front and back

3 rounds barbells abs exercise  not full amplitude use barbell as ab wheel 

shadow boing with 5-6 kg dumbells and 1 kg dumbells while rest

1 hour workout

day 3 

winter swimming 45 seconds

day 4 

3 rounds snatch 10 reps for each arm 

3 rounds  double kettlebells bend over row 12 reps

3 rounds for neck all 4 sides

3 rounds legs getups 20 reps

while rest workout on boxing bag and some stretching legs

tworkout time 1 hour 30 ,inutes

pull ups and dips with weight 24 kg (53 lbs) day 4

pullups 7 reps 40 sec rest 3 reps
dips 12 reps 40 sec rest 4 reps
pullups 7 reps 40 sec rest 3 reps
dips 12 reps 40 sec rest 4 reps
pullps 6 reps 40 sec rest 2 reps
dips 10 reps 40 sec rest 3 reps

all for 20 minutes

3 days workout boxing bag and kettlbell plus some another exercises

all days is 40 minutes workout

day 1

3 rounds double kettlebell jerk  x 8 reps 24 kg 3 rounds  fron neck rolls and back neck rolls and  3 sets situps

rest between round workout on heavy boxing bag

day 2 

3 rounds bent  over row with double kettlebells .3 rounds abs exercises .3 rounds lay on chest position and on the back with 10 kg plate for neck,3 rounds standing explosive jumping press from chest 20 kg barbell

rest between rounds some stretching legs and shadowboxing with dumbells 1 kg and 5 kg

day3 

3 rounds x 5 reps  deep  front squads with double kettlebell ,3 rounds different exercises for abs with 10 kg plate ,3 rounds head roll from front and back wrestling bridge.2 sets x 20 biceps curls with 20 kg

rest between sets used a workout on the heavy boxing bag

Pullup and dips with weights workout day 3 (24 kg)

 Dips 12 reps
Pullups 7 reps
Dips 12 reps
pulups 7 reps
dips 10 reps
pullups 6 reps
for 20 minutes

Dips and pull ups with weights day 2

24kg 53 lbs
 10 dips 40 sec rest plus 4 reps
6 pull ups 40 sec rest 3 reps
10 dips 40 sec rest 4 reps
6 pull ups 40 sec rest 3 reps
8 dips 40 sec rest 3 reps
4 pullups 40 sec rest 3 reps

Swimming and winter swimming diary for week

4 March competitions winter swimming time 47 seconds for 50 meters as i was plan
7 March some ice broking and enter in ice water
9 march 15 minutes sauna after 20 minutes free swimming 15 minutes sauna ,50 meters swimming with weight 55 kg 15 minutes sauna and 250 meters freestyle in 7.31
1 hour Finnish sleds ride with weight 55kg and without weight

Mixed workout boxing bag and kettlebells

Previously workout was 50 reps double kettlebell jerk and 50 snatch 

8 43 double crunches 30 reps 

8.45 front wrestling bridge 

8.46 back wrestling bridge

8.52 double kettlebell jerk 10 reps 40 sec rest 4 reps

8.58 snatch 10 reps each arm

9.09 5 double kettlebell jerk 40 sec rest 5 double kettlebell jerk

9 13-15  front and back wrestling bridge 

9.16 20 double crunches abs

9.17 snatch 10 reps each arm

9.23 double kettlebell jerk 5 reps rest 40 sec 4 reps 

9.27 double kettlebell jerk 5 reps 40 sec rest 3 reps

9.30 back and front bridge

9.32 double crunches 20 reps

9.35 double kettlebell jerk 5 reps 1 min res 3 reps

9.43 snatch 5 reps each arm 40 sec rest else 5 reps

9. 46 snatches 5 reps each arm 40 sec reps 5 snatches each arm

9.52 double kettlebell jerk 5 reps 

In big-time rest legs stretching exercises and heavy boxing bag workout

20 minutes workout dips and pull-ups with 24 kg (53 lbs) day 1

Time rest betwwen sets 2-4 minutes
dips-10
pullups-6
dips-10
pullups-6
dips-8 technique get broken
pullups-5 save some energy

50 reps snatch and 50 reps double kettlebell jerk

 situps 20 reps
 front wrestling bridge
 back wrestling bridge
20 situps
 front wrestling bridge
back wrestling bridge
8 34.- snatch 10 reps each arm
8.38 8 reps double kettlebell jerk 1 min rest else 4 reps
8 45 5 reps double kettlebell jerk
847. 3 reps double kettlebell jerk
8 50 4 reps double kettlebell jerk
8 52 3 reps double kettlebell jerk
8 59 5 reps double kettlebell jerk
9.00 2 reps double kettlebell jerk
9.04 snatch each arm 8 reps
9.09 snatch each arm 7 reps
9.16 6 reps double kettlebell jerk
9.22 4 reps double kettlebell jerk

in rest time between sets kettlebells heavy boxing bag workout and stretching legs exercises

Swimming speed workout day 8 and note about winter swimming

from middle February to end February was  winter swimming 2 times 1 day in big ice hole for 1 minute and 1 time 50 meters in special winter swimming club and else one day in minus 20 was taken sunbaths for 5 minutes
Swimming in swimming pool day 8
Sauna 10 minutes
 50 meters 5 sets with rest 1 -2 minutes    1.09
                                                                   1 01
                                                                  1 03
                                                                    52
                                                                    57

Free swimming 15 minutes after 5-minute rest and 5 minutes workout shoulders stretching pass through exercise for 5 minutes

Snatch and double Kettlebell jerk light workout day 9

sbatch 12 reps each arm
10 min rest
8 reps 40 sec rest plus 2 fail reps
10 min rest
6 reps 40 sec rest 3 reps
10 min rest
6 reps double kettlebell jerk and without rest 6 reps snatch each arm

Water polo and bench press half body weight test

Was check half body weight explosive 

And after  15 minutes sauna after 20 minutes free swimming and 1-hour play 5x5 water polo

light playground workout

Dips 20 reps 4 sets rest 30 seconds between sets
Super hight pullups 4 reps 3 min rest 4.5 reps 3 min rest , 5 reps  3min rest 4 reps 30 sec rest 2 reps
2 sets  20 reps jumping squats with rest 3 min

Swimming pool speed workout for reach goal ice swimming 100 meters day 7

Sauna 15 minutes
5-minute rest
All swim is freestyle(stroke)
125 meters 2.49.70
4 minutes rest
25 meters 20.70
2 minutes rest
25 meters 24.50
4-minute rest
25 meters 21.26
3 minutes rest
25 meters 22.82
1-minute rest
10-minute free swimming
6 minutes pass through exercise for shoulders mobility in a sauna

Snatch and double kettlebell jerk day 8 middle hard periodiztion day

Double kettlebell jerk  10 reps
10 min rest
Double kettlebell jerk  9 reps
10-minute rest
Double kettlebell jerk  6 reps
3-minute rest
Snatch left arm 12 right arm 9
2-minute rest
Snatch left arm 9 reps right arm 12 reps

Some swimming and sauna training diary

Sauna 15 minute
20-minute free swimming with underwater swimming
10-minute freestyle swimming 350 meters
pass-through exercise  in the sauna for shoulders mobility 10 minute

Some pushups with use 2 kettlebell friend assisted

My friend was put 2 kettlebells weight 24 kg (53 lbs each) for pushups

set 1 48 kg (103 lbs) 5 reps

set 2  48 kg (103 lbs) 5 reps

set 3  48 kg (103 lbs) 5 reps

set 4  48 kg (103 lbs) 2 reps

set 5  48 kg (103 lbs) 3 reps but last rep with cheating i was used power of one pushing side more and make my body not in line

set 6 24 kg kettlbell plus 5 kg plate 6 reps

set 7 24 kg kettlbell plus 5 kg plate 6 reps

set 8 24 kg kettlebell   9 reps

Swimming pool and winter swimming day

Winter swimming temperature air - 10  water temperature  don't know but while i was workout 20 minutes with a shovel  for clean ice hole new ice was cover water again about 3 millimeters thickness  many times
Swimming in big ice hole  size 2 meters x 4 meters time in water for full body about minute 40 sec
swimming back and front

1 hour rest

Speed workout in swimming pool day 6
sauna 10 minutes

Swimming freestyle (breaststroke)

125 meters -3 minute 6 secounds

2 minute rest

75 meters 1 minute 28 sec

3 minute rest

75 meters 1 minute 34

3 minute rest

 75 meters1 minute 40 sec

10 minuttes free swimming

5 minute rest

6 minutes pass through an exercise in sauna for shoulders  stretching with using a belt

Double kettlebell jerk and snatch light workout

Double kettlebelll jerk 7 reps
10 minute rest
double kettlebell jerk 8 reps
10 minute rest
snatch 8 reps each arm
10 minute rest snatch 8 reps each arm 2 minute rest 7 reps double kettlebell jerk

Prepare for 100 meters ice swimming day 5 speed workout in swimming pool

125 meters  3 minutes
50 meters 49.80 sec
2 minute rest
 50 meters      52 sec
2 minute rest
50 meters            54 80 sec
2 minute rest
  50 meters              1.02 sec
2 minute rest
    50 meters           1.05 sec

free swimming after 5-minute rest and 12-minute sauna 6-minute passthrough exercise for shoulders mobility

Winter swimming january and firs part febrary

Was swimming 5 times in January and 3 times in February.

2 times in January was something like mixed open water with ice i was swimming for 30- 50 seconds
another visit was ice hole i was used periodization 1 time just enter and exit another day 1.10 seconds.Again just enter and exit and 1 minute 30 seconds and again just enter and exit

Swimming pool day speed workout for ice swimming

125 meters 2.50

2 minute rest
 
25 meters 23 sec

3 minute rest

25 meters 21.30

3 minute rest

 25 meters 25 sec

2 minute rest

 25 meters 26 sec

5 minute rest

12 minutes sauna first 6 minutes pass through exercise for shoulders mobility with belt

double kettlebell jerk and snatch day 7 with 2 x 24 kg(53 lbs)

16 reps snatch for each arm , rest between arms 1 minute
free boxing on the heavy  bag,front and back wrestling bridge workout neck
10 reps double kettlebell jerk 30 seconds rest and plus 3 double kettlebell jerk
free boxing on the heavy  bag,front and back wrestling bridge workout neck
8 reps double kettlebell jerk 30 secounds rest plus 4 double kettlebell jerk reps
20 sit ups and some workout on a boxing bag
7 reps double kettlebell jerk ,one minute rest,snatch 8 reps each arm

it was heavy periodization workout day

Double kettlebell jerk and snatch day 6

Light workout with kettlebells

8 reps snatch each arm,
for rest some  free  boxing on heavy boxing bag and workout neck with using from wrestling bridge
6 reps double kettlebell jerk
rest  is free boxing on boxing bag and back wrestling bridge
8 reps double kettlebell jerk
rest is front and back wrestling gym and some boxing on bag
6 reps double kettlebell   jerk one minute rest and 7 reps each arm snatch

Double kettlebell jerk and snatch day 5

Kettlebell 24 kg(53 lbs)
 I add some reps for double kettlebell jerk sets with 30 secounds rest
12 snatches each arm
10minute rest
  8 double kettlebell jerk 8 reps after 30 secound rest and 2 reps
10 minute rest
 7 reps double kettlebell jerk  30 secound rest and 3 reps
10 minute rest
snatch 8 reps each arm 30 secounds rest double kettlebell jerk 4 reps
Middle hard week periodization workout

santch and double kettlebell jerk workout day 4

Workout with 2 x 24kg(53 lbs)

snatch 14 reps each arm without rest

20 minute rest

 7  reps double kettlebell jerk

7 minute rest

6 reps double kettlebell jerk

6 minute rest

double kettlebell jerk 11 reps after 1 minute rest and 7 reps snatch each arm

Swimming pool day 3 speed workout for ice swimmming

All stars from wall and turns
125 meters -3.05
3 minutes rest
75 meters 1.34
3 minutes rest
75 meters 1.40
3-minute rest
75 meters 1.51
10 minutes free swimming
8 minutes pass through  exercise for shoulder mobility for sauna

one arm push ups workout

 2 reps each arm with rest between arms 30 seconds
 7 minute rest
 2 reps each arm without rest between arms
30 minute rest
 2 reps each arm no rest between arms
18 minute rest  negative pushups 5 reps for each arm
14 minute rest   10 archer pullups each arm
 2 reps each arm
 rest 20 diamond pushups

double kettlebell jerk and snatch workout day 3

light workout with kettlebell 24 kg(53 lbs)
8 each arm without rest between arms
15 minute rest
 double kettlebell jerk
15  minutes rest
 double kettlebell jerk  7 reps
15 minute rest
double kettlebell jerk 8 reps 1 minute rest snatch 6 reps each arm

Swimming pool day 2 speed workout

10 minutes sauna
125 meters 3.07
rest 3 minutes
50 meters  52 secounds
3 minute rest
50 meters 50 secounds
3 minute rest
50 meters 55 secounds
4 minuts rest
50 meters 1 min
pass throught exercise for shoulers flexebility 5 minutes 

some evening workout in park

12 reps one arm assisted pull-ups  with rest 3 minutes between arms
3 reps for each arm assisted one arm dips  2 sets
5 super hight pullups
3 super high pullups with a pause in down position between reps
20 squat jumps
20 dips

Swimming pool workout for speed swiming day 1

10 minutes sauna
125 meters freestyle stroke
5 x 25 meters  fast spurts with rest between sets 2 minutes
10 minutes free swimming
10 minutes sauna plus exercise pass-thought for shoulders (low intensive today)

snatch and double kettlebell jerk beginner workout day 2

 snatch left and right arm 12 reps each rest between arms 1 minute
10 minutes rest
double kettlebell jerk 9 reps
10 minutes rest
 8 reps double kettlebell jerk
13-minute rest
 double kettlebell jerk 8 reps 1-minute rest left arm snatch left arm 10 reps 1 minute  rest right arm snatch 10 reps

some reps snatch and double kettlebell jerk after winter holydays

10 reps each arm snatch
25 minutes rest
 8 reps double kettlebell jerk
12 minutes rest
 8 reps double kettlebell jerk
10-minute rest
 6 reps double kettlebell jerk one-minute rest left arm snatch 8 reps rest 1 minute 8 reps right arm

1 km swimming goal reached

Swimming freestyle stroke only.
Preveious visit swimming pool goal 500 meters freestyle stroke without pauses reached
After winter holidays I was gone to swimming pool for check may be possible swim 1 km without rest I was felt like it possible
Before the beginning swim, i was visited sauna for 10 minutes
Was used swimming pool 25 meters and swimming pool ticket for 30 minutes and for swim 1 km need swim 40 swimming pools.
First 6 swimming pools I was swimming with speed about 65 % of maximal and after I was going slower.
After 25 swimming pools, I was feeling some pain under ribs on left side in the spleen that's because I was not doing long time cardio this year.  Some years back was have same feelings if running after long breaks like months .At pool number  31-32 pain is gone.
After pool number 34 I was looked at watches and understand about need swim faster if I want to reach 1 km goal for a half hour and last `150 meters I swam about 70 % of maximal speed.

Correction mistake one arm push ups and some one arm pull ups

3  sets  one arm static holds plus  negative pull-up for each arm and rest between the single sets 1 minute
 5 minutes rest
 3 reps one arm push ups quality (85 %) left arm and 75% percent quality for right arm last rep was  for right arm was not strict form for backbones and for the left arm was feel not comfortable in the lower back, between arms 2 minutes rest
3 minutes rest
 3 reps one arm pushups same as the first set but  form was close to getting broken on the first rep of right arm
10 minutes rest
4 reps one arm push-ups with no rest between arms same situation as with a first and second set but form more bad on 10 %