400 Swim
12 x 50
-6 kick @ 1:00 Desc 1-3,4-6
-6 Swim @ :50 Desc 1-3,4-6
3 x 100 IM @ 1:50 Desc 1-3
2 x 150 Free @ 2:30 (10 push outs after each)
1 x 300 IM (75 each stroke, no free) @ 5:00
1 x 300 Free Pull @ 4:15
2 x 150 IM (50 each stroke, no free) @ 2:45 (10 push outs after each)
3 x 100 Free @ 1:20 Desc 1-3
6 x 50 @ :55 (2 of each stroke)
8 x 75
-4 Pull IM (no free) @ 1:20
-4 Kick @ 1:30
8 x 25 @ :30
-2 each stroke, 12.5 fast-12.5 easy
200 EZ
______________________
4100 SCY
About 1 hr 20 min
-Doesn't seem like a hard workout, but it will keep the pulse up and after weights yesterday the pushouts made me that much more tired.
Thursday, January 6, 2011
Wednesday, January 5, 2011
Wednesday- January 5, 2010
Weights:
3 x 12 Bench Press
3 x 10 Dumbell Chest Fly
3 x 12 Shoulder Press
3 x 10 Lateral Raised (superset w/ Front Raises)
3 x 12 Lat Pull
3 x 10 Straight Bar Row
3 x 12 Tricep Kickbacks
3 x 10 Tricep Pushdowns
3 x 12 Bicep Curls
3 x 10 Concentration Curls
Dryland:
(3x)
20 Pulls on Vasa Trainer
25 Half Ups
3 x 15 Torso Twist (to each side)
3 x 15 Hanging knee lifts
3 x 20 Exercise ball situps
Swim:
800 Swim
400 Kick
600 Pull
200 Drill
______________
2000 SCY
About 1 hr 45 min for whole workout
3 x 12 Bench Press
3 x 10 Dumbell Chest Fly
3 x 12 Shoulder Press
3 x 10 Lateral Raised (superset w/ Front Raises)
3 x 12 Lat Pull
3 x 10 Straight Bar Row
3 x 12 Tricep Kickbacks
3 x 10 Tricep Pushdowns
3 x 12 Bicep Curls
3 x 10 Concentration Curls
Dryland:
(3x)
20 Pulls on Vasa Trainer
25 Half Ups
3 x 15 Torso Twist (to each side)
3 x 15 Hanging knee lifts
3 x 20 Exercise ball situps
Swim:
800 Swim
400 Kick
600 Pull
200 Drill
______________
2000 SCY
About 1 hr 45 min for whole workout
Tuesday, January 4, 2011
Tuesday- January 4, 2011
400 Swim
4 x 200 @ :15 rest
Kick/swim/drill/swim by 50's
8 x 25 @ :30
odd: easy
even: fast
6 x 150
Odd @ 2:05
Even @ 2:00, 1:55, 1:50
100 EZ
6 x 200 Pull (choice of equipment)
Odd @ 2:50
Even @ 2:40
6 x 50 @ :50
Drill/Swim by 25's
100 EZ
_________________
4000 SCY
About 70 min
-Swam with Swim Atlanta Masters at Sugarloaf (The Loaf)
-Made all the 150's easily, pretty much averaged 1:50, except the last one, about 1:41
4 x 200 @ :15 rest
Kick/swim/drill/swim by 50's
8 x 25 @ :30
odd: easy
even: fast
6 x 150
Odd @ 2:05
Even @ 2:00, 1:55, 1:50
100 EZ
6 x 200 Pull (choice of equipment)
Odd @ 2:50
Even @ 2:40
6 x 50 @ :50
Drill/Swim by 25's
100 EZ
_________________
4000 SCY
About 70 min
-Swam with Swim Atlanta Masters at Sugarloaf (The Loaf)
-Made all the 150's easily, pretty much averaged 1:50, except the last one, about 1:41
Monday, January 3, 2011
Monday- January 3, 2010
Drylands:
1 hour run/walk
About and hour
About 3.5 miles
-My knees hurt, my back hurts, my right arch hurts!! :D
-I do need to get to a true running store and get fitted for some quality running shoes, the K-swiss tubes ain't cutting it!
1 hour run/walk
About and hour
About 3.5 miles
-My knees hurt, my back hurts, my right arch hurts!! :D
-I do need to get to a true running store and get fitted for some quality running shoes, the K-swiss tubes ain't cutting it!
Saturday, January 1, 2011
Saturday- January 1, 2011
With today being 1/11/11 I thought that I should look back on 2010 briefly and what was accomplished. Its really not about the accomplishments themselves, but the journey to get there.
What I am really most proud of is all the training I've done day in and day out....90% of it alone. People often ask me how I do it alone....its all about setting a goal and determination. You have to want to do it and do it for yourself. Obviously I'm past my athletic prime and I've accomplished enough in my younger years to be happy. So I'm not out to prove anything to anyone, I do it for me, I do it for health reasons, and to be honest it gives SO much back to me...health, increased energy, friends I meet, competition, etc.
My SCY season was fantastic. Each meet I dropped time and each time I swam an event I started to remember how to pace it. It all ended at SCY Nationals at GA Tech (my "end goal" meet) with several medals....far exceding my expectations.
For Open Water it was a good first half of the summer as I was still in good shape from just coming off Nationals in May. I was a member of a 3-man relay that completed the "Swim Around Key West" that was 12.5 miles in 91-degree water. Then I ventured to the SC coast and was 1st overall in the Beaufort River Swim. A few weeks later I won my age group at the GA State Games 5K. Finally in November I swam and completed my first 10K OW swim in Alabama. I learned in that race that I don't like 10K....5K is really a MUCH better distance for me unless I specifically train for it.
This past fall and start of winter has been basically a holding pattern for me. With nothing to train for and no goals I pretty much decided just to keep swimming through it...not killing myself, but not sitting on my arse either.
Now that it is January 2011 it is the start of the SCY season and my time to start the "ground and pound" as I call it. Basically just training hard, getting back to eating right, running, weights....all those "core" things you need to do for all around fitness. Its not alot of fun, just hard work and soreness, but gives you a foundation for the rest of the season.
As far as goals for 2011, my main goal will be train towards the USMS LCM National Championship at Auburn in August. SCY Nationals are in AZ and at present will just not be able to afford that trip. I might shave for a SCY meet in the Spring (possibly St. Pats at Dynamo), but I'm not 100%. Have thought about going to Y Nationals in Ft. Lauderdale, but I just can't commit to that at this point with my employment situation not on firm ground.
For OW, I have no goals for this summer. I hope to do the Beaufort Swim again in SC with Carlton Bruner, the GA State Games, and maybe either the River Rat swim in Chattanooga or the Death Valley 5K in Clemson, SC.
This year I also turn the BIG 40 in June so I will be aging up, meaning I'm actually at the top of my age group (swimming against older guys!). I hope to swim a bit less this year in actually yardage per workout (avg more like 3500-4000, rather than 5000-5500) and do a little more running, sit-ups, and just "other things". I feel like I know what to do in the pool without having to do so many yards. Mainly, I'd like to drop down my weight to around the 200-210 area this year.
So with that, its pretty straight forward.....train and train some more for awhile! Happy New Year to all! Here's to a better 2011 than 2010!
Jeff
What I am really most proud of is all the training I've done day in and day out....90% of it alone. People often ask me how I do it alone....its all about setting a goal and determination. You have to want to do it and do it for yourself. Obviously I'm past my athletic prime and I've accomplished enough in my younger years to be happy. So I'm not out to prove anything to anyone, I do it for me, I do it for health reasons, and to be honest it gives SO much back to me...health, increased energy, friends I meet, competition, etc.
My SCY season was fantastic. Each meet I dropped time and each time I swam an event I started to remember how to pace it. It all ended at SCY Nationals at GA Tech (my "end goal" meet) with several medals....far exceding my expectations.
For Open Water it was a good first half of the summer as I was still in good shape from just coming off Nationals in May. I was a member of a 3-man relay that completed the "Swim Around Key West" that was 12.5 miles in 91-degree water. Then I ventured to the SC coast and was 1st overall in the Beaufort River Swim. A few weeks later I won my age group at the GA State Games 5K. Finally in November I swam and completed my first 10K OW swim in Alabama. I learned in that race that I don't like 10K....5K is really a MUCH better distance for me unless I specifically train for it.
This past fall and start of winter has been basically a holding pattern for me. With nothing to train for and no goals I pretty much decided just to keep swimming through it...not killing myself, but not sitting on my arse either.
Now that it is January 2011 it is the start of the SCY season and my time to start the "ground and pound" as I call it. Basically just training hard, getting back to eating right, running, weights....all those "core" things you need to do for all around fitness. Its not alot of fun, just hard work and soreness, but gives you a foundation for the rest of the season.
As far as goals for 2011, my main goal will be train towards the USMS LCM National Championship at Auburn in August. SCY Nationals are in AZ and at present will just not be able to afford that trip. I might shave for a SCY meet in the Spring (possibly St. Pats at Dynamo), but I'm not 100%. Have thought about going to Y Nationals in Ft. Lauderdale, but I just can't commit to that at this point with my employment situation not on firm ground.
For OW, I have no goals for this summer. I hope to do the Beaufort Swim again in SC with Carlton Bruner, the GA State Games, and maybe either the River Rat swim in Chattanooga or the Death Valley 5K in Clemson, SC.
This year I also turn the BIG 40 in June so I will be aging up, meaning I'm actually at the top of my age group (swimming against older guys!). I hope to swim a bit less this year in actually yardage per workout (avg more like 3500-4000, rather than 5000-5500) and do a little more running, sit-ups, and just "other things". I feel like I know what to do in the pool without having to do so many yards. Mainly, I'd like to drop down my weight to around the 200-210 area this year.
So with that, its pretty straight forward.....train and train some more for awhile! Happy New Year to all! Here's to a better 2011 than 2010!
Jeff
Friday, December 31, 2010
Friday- December 31, 2010
600 Swim
8 x 50 (25 Drill/25 Swim) @ 1:00
6 x 75 Choice @ 1:30
-25 Fast/50 Mod
-25 Mod/25 Fast/25 Mod
-50 Mod/25 Fast
(3x)
1 x 200 Pull (buoy, paddles, snorkel) @ 3:00
10 x 25 Fast @ :30 (like 200 pace)
5 x 100 Kick @ 2:00
25 w/ board, 50 no board, 25 w/ board
8 x 50 Kick underwater w/ fins @ :35
200 EZ
________________
3800 SCY
About 1 hr 15 min
-With that last workout I made my "Go the Distance" goal of 500 miles in the pool (or lake, or ocean!) this year. Tomorrow's blog will reflect on the year and looking ahead to goals for 2011.
8 x 50 (25 Drill/25 Swim) @ 1:00
6 x 75 Choice @ 1:30
-25 Fast/50 Mod
-25 Mod/25 Fast/25 Mod
-50 Mod/25 Fast
(3x)
1 x 200 Pull (buoy, paddles, snorkel) @ 3:00
10 x 25 Fast @ :30 (like 200 pace)
5 x 100 Kick @ 2:00
25 w/ board, 50 no board, 25 w/ board
8 x 50 Kick underwater w/ fins @ :35
200 EZ
________________
3800 SCY
About 1 hr 15 min
-With that last workout I made my "Go the Distance" goal of 500 miles in the pool (or lake, or ocean!) this year. Tomorrow's blog will reflect on the year and looking ahead to goals for 2011.
Tuesday, December 28, 2010
Tuesday- December 28, 2010
1 x 400 @ 8:00
1 x 400 (200 Kick/200 Pull) @ 8:00
6 x 50 Kick w/ fins @ :50
(6x)
1 x 50 (25 Drill/25 Swim) @ :60
2 x 25 (12.5 Fast/12.5 EZ, 12.5 EZ/12.5 Fast) @ :30
1 x 200 Broken
:10 @ 50's all out
100
EZ
1 x 300 Pull w/ Buoy only (100 Fr/100 Fly/100 Fr) @ 5:00
1 x 300 Swim (100 Fr/100 Bk/100 Fr) @ 5:00
1 x 300 Pull w/ Buoy only (100 Fr/100 Br/100 Fr) @ 5:00
1 x 300 Swim (100 Fr/100 IM/100 Fr) @ 5:00
1 x 400 (200 Scull w/ buoy, 200 EZ)
______________________
3500 SCY
About 1 hr 10 min
1 x 400 (200 Kick/200 Pull) @ 8:00
6 x 50 Kick w/ fins @ :50
(6x)
1 x 50 (25 Drill/25 Swim) @ :60
2 x 25 (12.5 Fast/12.5 EZ, 12.5 EZ/12.5 Fast) @ :30
1 x 200 Broken
:10 @ 50's all out
100
EZ
1 x 300 Pull w/ Buoy only (100 Fr/100 Fly/100 Fr) @ 5:00
1 x 300 Swim (100 Fr/100 Bk/100 Fr) @ 5:00
1 x 300 Pull w/ Buoy only (100 Fr/100 Br/100 Fr) @ 5:00
1 x 300 Swim (100 Fr/100 IM/100 Fr) @ 5:00
1 x 400 (200 Scull w/ buoy, 200 EZ)
______________________
3500 SCY
About 1 hr 10 min
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