Saturday, June 6, 2009

Saturday- June 6, 2009

Took to the lake today (Allatoona) with the family. Took the boat out and found a nice big cove. While everyone else played around the anchored boat I took off for an OW swim around the cove and back. Ended up being about a 35 minute swim. THEN the boat wouldn't start so I ended up swimming quite a bit more pulled the boat from the shore as it drifted in towards shore. We ended up getting a tow back to our dock luckily. Spend most of the day in the water with the kids, so it was a good "unoffical" workout.

Day off tomorrow, but I'll be back at the lake.

Friday, June 5, 2009

Final Results from 2009 5K Beaufort River Swim (May 30, 2009)

http://www.ymcabeaufortcounty.com/images/2009beaufortriverswimresults.pdf

Friday- June 5, 2009

(2x)
1 x 200 free @ 3:30
4 x 75 free - 1:20
2 x 50 free - :55
1 x 100 IM - 1:50

(2x)
1 x 75 kick - 1:45
1 x 25 free - @ :10 rest
1 x 75 free - 1:20
1 x 25 kick - @ :10 rest
2 x 50 kick - 1:10
1 x 400 pull - 6:00

24 x 100 @ 1:45 Best AVG
(12 Swim, 12 Snorkel/Paddles)

200 EZ
__________________

5500 LCM
About 1 hr 45 min

-My back was really bugging me today so on the 24x100's I only did 12 swim, they were supposed to all be swim free but I did 12 with snorkel/paddles
-Arms dead this week from incorporating weights again after a week off from them.....feel like lead pipes at the end of workout
-AVG'd about 1:18 on the swims, 1:20 on the Snorkel/Paddles

Thursday, June 4, 2009

Thursday- June 4, 2009

4 x 300 @ :10 rest
100 kick (25 right side/25 left side), 50 DPS, 50 Stroke, 100 NS

DPS= Distance Per Stroke
NS= Negative Split

12 x 100 @ 1:50
1: 75 Swim/25 Kick
2: 50 Swim/50 Kick
3: 25 Swim/75 Kick
4: Swim

(2x)
1 x 100 Kick @ 2:30
4 x 50 Pull @ 1:00
1 x 25 FAST @ :10 rest
1 x 50 FAST @ :15 rest
1 x 75 FAST @ :20 rest
1 x 100 FAST
1 x 50 EZ

12 x 100 w/ Snorkel
6 kick with fins and holding buoy out front @ 1:50
6 Swim with Paddles, Perfect Stroke @ 1:45

200 EZ
_______________________

5000 LCM
About 1 hr 35 min

- Missed yesterday due to A/C out at house, waited on repair man
-1:15 on FAST 100's

Tuesday, June 2, 2009

Tuesday- June 2, 2009

Weights:
3 x 12 Bench Press
3 x 12 Seated Flys
3 x 12 Standing Flys
3 x 12 Dumbell Flys
3 x 12 Arnolds
3 x 12 Side Lateral Raises
3 x 12 Front Raises
3 x 12 Straight Arm Pulldowns
3 x 12 Lat Pulldown
3 x 12 Cable Rows
3 x 12 Tricep Pulldowns
3 x 12 Tricep Kickbacks
3 x 12 Barbell Curls
3 x 12 Concentration Curls
3 x 12 Shrugs

Treadmill:
4x:
2 minute walk @ 4.0
3 minute run @ 6.0

finish with 2 minute cool down.

Monday, June 1, 2009

Monday- June 1, 2009

(2x)
1 x 200 @ 3:30
4 x 50 @ 1:10 IM order

(2x)
2 x 100 Kick @ 2:30
2 x 50 Drill @ 1:10 (IM order)

3 x 1500
1: 7 x 100 @ 1:35 (80-85% effort), 1 x 800 descend by 200's
2: 15 x 100 @ 1:45 Paddles & Snorkel working on DPS, head down
3: 1 x 1500 steady pace, descend by 500's

200 EZ
______________________

6100 LCM
About 1 hr 45 min

- Maybe a bit much for first day back after 5K
- Was a bit tired on last 1500 but held a steady pace
- Only second time using snorkel and I think I got it figured out....really helps out your free, great piece of equipment although its not the most comfortable thing on your forehead!

Sunday, May 31, 2009

Saturday- May 30, 2009

5K
Beaufort River Swim
Beaufort, SC

10:15 AM Start (Water)
Water Temp: About 77-78 degrees & Calm (with tide)
Weather: About 85 degrees and Sunny

Results:
50 Minutes 50 seconds
8th Place Overall
1st Place in 30-39 Male Age Group (Carlton Bruner, 47:50, who was 1st overall, so technically I was 2nd)

-Felt, did great I feel for my first ever open water swim. I really loved it.
-One note, be sure you follow people that know where they are going....I ended up swimming more than I needed to.
-Bilateral breathe, otherwise you WILL wear out a shoulder
-Its ALOT different than pool swimmer....lots of lifting of the head to find your sight references

Friday- May 29, 2009

800 Swim
400 Kick
600 Pull
200 Drill

4 x 50 build @ 1:00

200 EZ
___________________

2400 SCY
About 60 minutes

Thursday- May 28, 2009

800 Swim
400 Kick
600 Pull
200 Drill

4 x 100 Swim w/ Freestyle Snorkle :20 rest
4 x 100 Free Build @ 2:00
4 x 50 25 Fast/25 EZ :20 rest

200 EZ
__________________

3200 LCM
About 100 minutes