Saturday- July 18, 2009

Swam with the OW/Triathlete group from Concourse Athletic Club this morning up at Red Top Mountain on Lake Allatoona. I led the whole group by quite a large margin and completed 3 laps (1.2 Mile each) of the open water course in 1 hr 15 min. I really took it easy and worked on stretching my stroke out. The first lap of the course I bi-lateral breathed. After that I was warmed up and could really just breathe to the right side. My stroke felt really good and stretched out today for some reason. I guess a day off yesterday really did me good. My legs however are still KILLING me from weights on Thursday (hadn't done legs in about 2 months).

3.6 miles
1 hr 15 minutes

Air Temp: About 65-70
Water Temp: About 84

Thursday- July 16, 2009

Weights:
Leg Press 3 x 15
Lunges 3 x 20
Leg Curls 3 x 15
Calf Raises 3 x 15

Core:
(3x)
1. Plank - hold up to 60 seconds
2. Standing Tubing Rotations
3. Stability Ball Knee Tucks
4. Captain Chair Leg Raises
5. Hanging Knee Raises

Cardio:
15 minutes on Treadmill (3 min walk 4.0, 2 min run 6.5)

Wednesday- July 15, 2009

1 x 600 (200 Swim, 200 Kick, 200 Pull)

3 x 200 Pull w/ Buoy & Paddles @ 3:15
-Breathe 3-5-7 by each 200

8 x 50 Kick @ 1:15

200 EZ

16 x 100
-4 @ 1:40
-4 @ 1:35
-4 @ 1:30
-4 @ 1:25
-Rest 1:00 between sets of 4

200 EZ

8 x 50 @ 1:00
-Odds FAST, Evens EZ

200 EZ
___________________________

4200 LCM
About 1 hr 25 min

-Workout taken straight from USMS Swimmer Magazine's "My Favorite Workout" section

Tuesday- July 14, 2009

Weights:

Chest:
Bench Press 3 x 15
Seated Flys 3 x 12
Standing Flys 3 x 12
Incline Bench 3 x 12
Dumbell Bench Flys 3 x 12

Shoulders:
Arnolds 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Rear Delts 3 x 15

Back:
Lat Pulls 3 x 15
Straight Arm Pulldowns 3 x 15
Dumbell Lawnmower Pulls 3 x 15

Triceps:
Tricep Pulldown w/ rope 3 x 15
Tricep Dumbell Kickback 3 x 15

Bicep:
Concentration Curls 3 x 15
Barbell Curls 3 x 15

Shoulder Shrugs 4 x 15


Core Exercises:
(3x)
1. Plank - hold up to 60 seconds
2. Standing Tubing Rotations
3. Stability Ball Knee Tucks
4. Captain Chair Leg Raises
5. Hanging Knee Raises

Monday- July 13, 2009

400 Swim
300 Kick
200 Pull
100 Drill

600 Pull w/ Paddles & Snorkel (Strong Effort) @ 9:00
3 x 200 Free (150 Strong/50 Fast) @ 3:15
400 Pull w/ Paddles & Snorkel (Strong Effort) @ 6:00
4 x 100 IM (Descend 1-4) @ 2:00
300 Pull w/ Paddles & Snorkel (Strong Effort) @ 4:30
6 x 50 Kick Fast @ 1:15
200 Pull w/ Paddles & Snorkel (Strong Effort) @ 3:00
8 x 25 @ :15 rest (#1 Build, #2 Ascend, #3 EZ, #4 FAST)

200 EZ Warmdown
______________________________

4200 LCM
About 1 hr 20 min

-Surprising feel great, especially since I did a 5K Saturday and ate like crap the rest of the weekend
-Held 2:40-2:43 on 200's