Saturday- April 4, 2010

Theme: Drylands

Walk/Jog:
6 miles with the dog. Mostly walking with some jogging. The dog is getting old and she drags butt on the way back!

Abs/Core:
About 300 assorted exercises

____________________

About 2 hours

Friday- April 2, 2010

Theme: Sustained Sprints

(2x)
300 Swim
100 Drill
100 Kick

6 x 50 (25 Stroke/25 Free) @ :50
6 x 100 (50 Stroke/50 Free) @ 1:35

6 x 50 Build @ :50
6 x 100 Free FAST @ 1:45
50 EZ then 1:00 rest
6 x 50 Stroke, IM Order (no free) @ :50
6 x 100 Stroke FAST @ 2:00
50 EZ then 1:00 rest
6 x 50 Kick @ :60
6 x 100 Kick FAST @ 2:15
50 EZ

6 x 50 Pull w/ Paddles & Snokel (plus cardio cap) @ :50
-Perfect Stroke

6 x 50 Two Breathes per lap @ :50


200 EZ
_______________________

5550 SCY
About 1 hr 45 min

-Held 1:03 on all 100's Free
-Held 1:09-1:10 on all 100's Back
-Held 1:27-1:30 on all 100's Kick
-Swam at Mt. View since Central was closed for Good Friday until 9AM. I always seem to swim better/faster at Mt. View as its deeper and a few degrees cooler, which I really like.

Thursday- April 1, 2010

Theme: Yo-Yo HR

400 every 4th length fly drill
300 every 3rd length backstroke drill
200 every other length breast drill
100 free drill

9 x 100 @ 1:40
-75 IM, 25 kick no board

4 x 300 free @ 4:00
-100 build, 50 fast
-2 swim, 2 pull (buoy only)

12 x 75 @ 1:20
-1 stroke fast, 1 free fast, 1 free easy
-2 rounds swim, 2 rounds pull (buoy only)

4 x 200 IM @ 3:00
-First swim 50 fly fast, second swim 50 backstroke fast, third swim 50 breast fast, fourth swim 50 free fast)

9 x 50 @ :60
-2 kick fast, 1 choice easy

200 easy
____________________

5450 SCY
About 90 minutes

-Felt decent, but I was DEAD when I started to swim fast. The run last night killed me!

Wednesday- March 31, 2010

Theme: Dryland

Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Plank 1 x 45 sec
Half Ups 1 x 50
Torso Twist w/ Tubing 1 x 20 (each side)
Hanging Knee Lifts 1 x 15
Stability Ball Knee Tucks 1 x 15

Followed by 200 other various sit-ups

Shoulder Stability Exercises w/ Tubing:
3 sets of 3x15

Medicine Ball Exercises
3 sets of 3x15

Vasa Trainer:
3 x 25

Surgical Tubing Freestyle:
3 x 50

Swim:
600 Swim
200 Kick
400 Pull
200 Drill
100 Build
_____________
1500 SCY

-About 1 hr 30 min total workout
-Will Run this evening

Evening Workout:
Walk/Run 3.5 Miles
50 minutes

-Wow, that sucked!

Tuesday- March 30, 2010

Theme: Sustained Effort

(4x)
150 Swim
100 Drill

12 x 75 @ 1:20
6- 25 Kick/50 Drill
6- 25 Kick/50 Free

3 x 200 Free @ 2:30
2 x 75 IM (no free) @ 1:15
3 x 150 Free @ 2:00
2 x 75 IM @ 1:15
3 x 100 Free @ 1:15
2 x 75 IM @ 1:15

2 x 100 IM @ 1:30
3 x 75 Kick @ 1:20
2 x 100 IM @ 1:30
3 x 50 Kick @ 1:00
2 x 100 IM @ 1:30
3 x 25 Kick FAST @ :30

5 x 50 @ :55 Hypoxic
5, 4, 3, 2, 1 Breaths by 50's (so you get to breathe once on last 50)

100 EZ
_______________

5100 SCY
About 1 hr 30 min

-Back to life, back to reality
-Just over 7 weeks left to train until Nationals, not including a 5-day taper.
-I will go 6-days/wk with some kind of cardio mixed in 2-3 times a week and ab/core work EVERY day accept Sunday (off day).
-This is the final push to bank all that hard work, 18 months, not gonna leave anything to second guess at Nationals. Its GO time!

Sunday- March 28, 2010

St. Pattys Day Meet, Day 2: Dynamo
Link to Results: https://www.clubassistant.com/c/7BB0607/file/Meet%20Results/2010%20St_%20Pats%20Results.pdf

500 Free: 5:14.43 (2nd)
Splits:
59.7
203.9 (104.2)
308.9 (105.0)
412.6 (103.7)
514.4 (101.8)

-Good time, but I definitely could have split it better. I think I fixated on David Jacobson next to me to much until the 300. But I'm really happy with the time as I dropped 10 seconds from Auburn last month and I KNOW I have more in the tank! :D

200 IM: 2:12.5 (2nd)
Splits:
27.3
102.8 (35.5)
143.1 (40.3)
212.5 (29.4)

-Not a flat out swim, just kind of a throw away event to get a time and try it. Obviously I suck at breastroke and backed off too much on the back.

100 Free: 51.28 (1st)
Splits:
25.17
51.28 (26.11)

-Felt good as I built the first 50 and ran alot of folks down the 2nd 50. Beat who I wanted to in my heat so I was happy and dropped over 1.5 seconds from Auburn.

200 Backstroke: 212.03 (1st)
Splits:
31.3
105.3 (34.0)
139.4 (34.1)
212.0 (32.6)

-Haven't swam this since college. Hoped it would have been a bit faster and from the splits looks like I could have been faster in the middle two 50's. Still happy with the swim.

*On a sidenote, I ended up winning high point for my age group. Shocker! Probably only because a couple of the really good guys didn't swim alot of events....but I'll take it! :D