Saturday, March 6, 2010

Saturday- March 6, 2010

Theme: Dryland

Run:
Run/Walk
-Ran most of it except for the major uphills
-Went a bit further today since its the end of my training week until Monday AM
-58 Minutes, probably 3.75-4.0 miles is my guess

Core:
(3x)
Half-ups 1 x 25
Capt. Chair Leg Raises 1 x 15
Torso Twists with Tubing 1 x 15 (each side)
Hanging Knee Raises 1 x 15

200 Other Various Abs
Stretch
_____________________

About 1 hr 25 minutes

Friday, March 5, 2010

Friday- March 5, 2010

Theme- Short, Fast, Strokework

(5x)
75 swim, 25 breast drill; 75 swim, 25 breast kick no board

16 x 25 fly @ :30
-4 drill, 4 swim

16 x 50
4 kick @ :60
4 backstroke swim @ :45

16 x 75 Pull free @ :60
-hold under :50

16 x 50
-IM order,
-4 Build @ :50, 4 fast @ :50, 4 Drill @ :60, 4 fast @ :50

16x 25 @ :30
-4 kick, 4 no breathers

16 x 25 @ :30
4 build, 4 descend, 4 fast, 4 easy
_______________________

5000 SCY
About 1 hr 35 min

-Pretty tired from a long week, but solid training week. Will go for a run and do some core work either tomorrow or Sunday with the other day being off
-Held :47-48 on 75's pull

Thursday, March 4, 2010

Thursday- March 4, 2010

Theme: Hypoxic

(2x)
200 swim
200 IM Drill
100 Kick

8 x 100 Free @ 1:40
-last 25 no breather

8 x 50 Back @ 1:10
25 swim, 25 UW

8 x 50 Breast @ 1:00
-3 UW Pullouts off each wall

8 x 50 Fly @ :50
-4 UW Kick, 2 strokes

8 x 50 Kick @ :55
-Fins, Snorkel while hold Pull Buoy out front

20 x 25 FAST @ :40
-No Breather, #10 & 20 Fly

200 EZ
_______________________

4100 SCY
About 1 hr 25 min

-Going to start adding "Theme" to the top of my posting for the benefit of not having to scan the workout to find one
-Good practice to work on breath control/oxygen debt after a day of weights
-I can tell my body is adjusting alot better to training and adding things this week after last week was kinda rough. It should be even better next week.

Wednesday, March 3, 2010

Wednesday- March 3, 2010

Core:

(3x)
Sit-up (your choice) 1 x 25
Stability Ball Knee Tucks 1 x 15
Torso Twists w/ Tubing 1 x 15 (each side)
Capt. Chair Leg Raises 1 x 15
Hanging Knee Lifts 1 x 15

200 Other Various Abs
Shoulder Stability Exercises 2 sets (3 x 15)
Vasa Trainer 3 x 20

Weights:
Bench 3 x 15
Dumbell Flys 3 x 15
Dumbell Shoulder Press 3 x 15
Side Laterals 3 x 15
Front Laterals 3 x 15
Lat Pull 3 x 15
Dips 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15

Swim:
800 Swim
400 Kick w/ Fins
600 Pull
200 IM Drill
______________
2000 SCY

About 2 hrs for this whole workout

-Pull was closed in the morning due to icy conditions (not!) so got off work early since I was there at 6:15 and did a 2 hour today.
-The 2000 swim at the end is a float and seems to really help with soreness the following day....even though I feel like a stone when I do it.

Tuesday, March 2, 2010

Tuesday- March 2, 2010

500 Swim
300 Drill
200 Pull

9 x 100 @ 1:45
50 Kick, 25 Stroke, 25 Free

(3x)
3 x 150 Strong @ 1:55
3 x 50 Hypoxic @ :50

100 IM drill

(3x)
3 x 50 @ :45
-25 IM order/25 free
1 x 100 IM @ 1:30

9 x 50 @ :50
3 stroke fast, 3 free fast, 3 choice easy

100 EZ
___________

5100 SCY
About 1 hr 35 min

-Held pretty much 1:43-1:47 on 150's, not a lot of energy today in the pool.
-Workout didn't have anything particularly "hard" but a concerted effort throught, another "fat burner" type workout.

Monday, March 1, 2010

Monday- March 1, 2010

350 Swim
250 Drill
150 Kick
5 x 50 Pull Descend @ :50

(6x)
50 Kick, 100 Build @ 2:45

3 x 200 Free @ 2:30
3 x 100 Back @ 1:30
2 x 200 Free @ 2:30
2 x 100 Back @ 1:30
1 x 200 Free @ 2:30
1 x 100 Back @ 1:30

(4x)
1 x 150 Kick @ 2:45
4 x 50 IM Order @ :45
:15 rest

4 x 25 Kick w/ Fins UW @ :30
100 EZ
______________

5000 SCY
About 1 hr 30 min

-Good fat-burner workout- nothing extremely hard, but a good, solid effort throught.
-Held 2:20-2:24 on 200's
-Had planned 10 x 25 at the end but time caught up to me
-Legs and back fatigued from run Sat night a bit.