200 Free @ 3:15
4 x 50 Kick @ 1:15
200 Pull @ 3:15
200 IM
6 x 50 FAST @ 1:15 (FL/FR, BK/FR, BR/FR x 2)
100 Free @ 2:30
6 x 50 Free FAST @ 1:15
100 Free @ 2:30
(2X)
300 Pull w/ Paddles Only @ 4:30
200 Kick w/ Fins @ 3:15
100 Free, Perfect Stroke @ 1:45
(3X)
______________
4400 SCY
About 90 Minutes
This is a blog I created in August 2008 to keep up with my progress back in the swimming world. Prior to the Summer of 2008 I haven't really done a swimming workout in 15 years when I was about 75 lbs. lighter! My main motivation is for the health benefits and having something to train towards....but really there are SO many other benefits.
Friday, May 1, 2009
Thursday, April 30, 2009
Thursday- April 30, 2009
Bulgarian Squats (Thighs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Leg Press)
Leg Curls (Hamstrings):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Stand-ups)
Calf Raises (Calfs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Single Leg Calf Raises)
Concentration Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Barbell Curls)
Upright Rows (Upper Back/Shouders)
2 x 12
200 Various Abs
Hot tub!
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Leg Press)
Leg Curls (Hamstrings):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Stand-ups)
Calf Raises (Calfs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Single Leg Calf Raises)
Concentration Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Barbell Curls)
Upright Rows (Upper Back/Shouders)
2 x 12
200 Various Abs
Hot tub!
Wednesday, April 29, 2009
Wednesday- April 29, 2009
4 x 50 @ 1:00 (Set 1 Free, Set 2 Br/Fr, Set 3 Bk/Br, Set 4 Fly/Bk)
1 x 100 Free @ 1:30
(4X)
200 Kick
6 x 150 @ 2:30 (Pace effort)
4 x 150 @ 2:20 (Pick up effort)
2 x 150 @ 2:10 (Step up effort)
200 EZ
3 x 400 @ 7:00 Swim/Kick by 100's
200 EZ
____________________________
4800 SCY
About 90 minutes
1 x 100 Free @ 1:30
(4X)
200 Kick
6 x 150 @ 2:30 (Pace effort)
4 x 150 @ 2:20 (Pick up effort)
2 x 150 @ 2:10 (Step up effort)
200 EZ
3 x 400 @ 7:00 Swim/Kick by 100's
200 EZ
____________________________
4800 SCY
About 90 minutes
Tuesday, April 28, 2009
Tuesday- April 28, 2009
Bench Press (Chest):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Flys)
Dumbell Laterals (Shoulders):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Front Raises)
Dumbell Lawnmower Pulls (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Cable Rows)
Straight Arm Pulldowns (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Lat Pulls)
Tricep Kickbacks (Triceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ dips)
Concentration Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Barbell Curls)
Shoulder Shrugs (Traps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Upright rows)
10 minutes on treadmill at incline
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Flys)
Dumbell Laterals (Shoulders):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Front Raises)
Dumbell Lawnmower Pulls (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Cable Rows)
Straight Arm Pulldowns (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Lat Pulls)
Tricep Kickbacks (Triceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ dips)
Concentration Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Barbell Curls)
Shoulder Shrugs (Traps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Upright rows)
10 minutes on treadmill at incline
Sunday, April 26, 2009
Sunday- April 26, 2009
Meet results from W. Gwinnett Developmental Meet:
In order of events:
500 Free: 5:44
50 Free: 24.6
100 Free: 55.4
200 Free: 2:03
In order of events:
500 Free: 5:44
50 Free: 24.6
100 Free: 55.4
200 Free: 2:03
Friday- April 24, 2009
800 Swim
400 Kick
600 Pull
200 Drill
4 x 50 @ :60 at 500 pace
200 EZ
_________________
2400 SCY
-going easy after long week and going for a full day motorcycle ride.
-Have swim meet sunday (50, 100, 200, 500 Frees)
400 Kick
600 Pull
200 Drill
4 x 50 @ :60 at 500 pace
200 EZ
_________________
2400 SCY
-going easy after long week and going for a full day motorcycle ride.
-Have swim meet sunday (50, 100, 200, 500 Frees)
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