Saturday- August 15, 2009

Swam open water this morning with 80 other folks at Red Top Mtn on Lake Allatoona. I only completed 1 lap of the of course (1.2 miles) but I lead everyone by a fair margin. I wanted to do some Kayaking so after my lap I jumped in the kayak to help keep an eye on everyone until they finished how every many laps they wanted. Then I kayaked around the edge of the lake for about 90 minutes.....good shoulder workout today!

Friday- August 14, 2009

10 x 200 @ :15 rest
4 Swim (odd free, even non-free)
2 Kick
4 Pull (Buoy, Paddles, Snorkel)

100 EZ

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2100 SCY

-got in real late due to having to get my 1-year old back to sleep this morning. Will be swimming again in the AM (open water) and Kayaking so that should make up for it!

Wednesday- August 12, 2009

(2x)
3 x 100 Drill/Swim by 50's @ 1:40
2 x 75 Kick/Drill/Swim by 25's @ 1:30
2 x 50 Swim Non-Free @ :55

2 x 500 @ 7:00 (2nd faster than first)
2 x 75 Kick @ 1:40
2 x 400 @ 5:30 (2nd faster than first)
2 x 75 Kick @ 1:40
2 x 300 @ 4:10 (2nd faster than first)
2 x 75 Kick @ 1:40

(2x)
1 x 75 Choice @ 1:15
1 x 50 Choice Build @ :55
1 x 25 Choice Spring @ :30

200 EZ Warmdown
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4450 SCY
About 1 hr 20 min

-Felt crudy and held about 1:15's per 100 on main set. Slightly faster on 2nd rep

Tuesday, August 11, 2009

Weights:

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

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

Back:
Lat Pulldown 3 x 15
Straight Arm Pulldowns 3 x 15

Tricep:
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15

Biceps:
Concentration Curls 3 x 15
Barbell Curls 3 x 15

Core:
(3x)
Torso Rotations w/ Tubing 1 x 15
Hanging Knee Lifts 1 x 15
Captains Chair Leg Raises 1 x 15
Plank 1 x hold as long as possible
Sit up/Half ups 1 x 25

About 90 minutes

-I'm trying to start going to the YMCA in the AM to complete drylands. I will start easing back on weights and add in more cardio. So hopefully I'm like 30/30/30 minutes of weights, cardio, core/abs

Monday- August 10, 2009

400 Swim
200 Kick
300 Pull
100 Drill

(2x)
5 x 100 @ 1:20 (hold 1:10 or under)
4 x 75 Pull Fly/Bk/Br by 25(Buoy Only) @ 1:30
3 x 50 Kick @ 1:00 (hold :50 or under)
2 x 25 Sprint @ :30 (IM Order)

200 EZ Warmdown
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3200 SCY
About 65 Minutes

- Alarm didn't go off so I was 30 Minutes behind this morning!
- Held 1:07-1:10 on 100's