Swim workout at YMCA

With the layoff and the holidays coming its been a bit of a challenge, to say the least, to get in the water regularly. But I did get in today so...

800 Swim

400 Kick

600 Pull

200 Drill

2x

_____________

4000 SCY

About 65 minutes

Swim workout at YMCA

 400 Swim

200 Kick

300 Pull

100 Drill

4 x 100 Free  @ 1:30  Desc 1-4

4 x 75 Pull (Buoy Only), Breathe 3-5-7-9 by 75's  1:20

4 x 50 Kick  1:00

4 x 25 No Breather  :30

1:00 Rest

4 x 100 IM @ 1:45 Desc 1-4

4 x 75 Pull (Paddles Only), Breathe 3-5-7-9 by 75's 1:20

4 x 50 Kick  1:00

4 x 25  No Breather  :30

200 EZ

_______________

3200 SCY

About 60 minutes

Swim workout at YMCA

300 Swim

100 Kick

300 Pull

100 Kick

300 Swim

100 Kick

12 x 75  :15 rest

2- Fly/Bk/Br  - Bk/Br/Fr

2- Kick  25 Fast/ 50 Moderate

2- Fly/Bk/Br  - Bk/Br/Fr

2- Kick 50 Fast/25 Moderate

2- Fly/Bk/Br  -  Bk/Br/Fr

2- Kick 75 FAST

right into

100 IM FAST

4 x 400 Pull  6:00

Desc 1-4

200 EZ

________________

4000 SCY

About 75 Minutes

Swim workout at YMCA

400 Free

200 Kick

400 Swim

200 Kick w/fins

24 x 25  :30

1-4: Swim, breathe every 5

5-8: Kick

9-12: Swim, breathe every 7

13-16: Kick

17-20: Swim, no breather

21-24: Kick

500 Swim  7:30  First/last 50 stroke, rest free

400 Swim 6:00  

300 Swim 4:30

200 Swim 3:00

100 Swim 1:30

300 EZ Warmdown

__________________

3600 SCY

About 65 minutes

Swim workout at YMCA

We'll the week has pretty much gone in the shitter. I was laid off (total surprise) on Monday and not really given a severance.  So swimming and working out is gonna kind of take a backseat for the time being until I can get my life back in a routine. I'll still be swimming and working out but probably not on a regular schedule and not doing any meets.

500 Free

400 IM (50 Kick/50 Pull)

300 Free

200 IM (25 Kick/25 Pull)

100 Kick

10 x 50  :50

Odd:  25 breathe 3/25 breathe 7

Even: 25 breathe 3/25 breathe 9

4 x 100 Free 1:45

Desc 1-4 (got down to 1:02)

4 x 50 IM Order : 60

25 Fast/25 EZ

2 x 100 Pull 1:30

2 x 100 Kick Fins 1:45

200 EZ

_____________________

3200 SCY

About 75 minutes

Fridays Workout

200 Free
200 Back
200 Breast
200 Free
200 (50 Back/50 Free)
200 (50 Br/50 Free)

12 x 75
1-6 Kick (Fly, Bk, Br by 75's) 1:40
7-12 25 Kick, 50 Swim (Fly, Bk, Br by 75's) 1:30

3 x 500 Pull 7:30
desc 1-3

200 EZ
____________

3800 SCY
About 70 minutes

Weights

4 x 12 Squats (progressive weight)
3 x 12 Leg Extensions
3 x 12 Leg Curls
4 x 15 Calf Raises
2 x 30 Heel/toe Walk
3 x 12 Back Extension
4 x 15 Leg Raises (on Ab stand)

Legs were whipped so I skipped cardio to shot a little hoop. Just about 15 minutes of shooting some baskets and trying to keep my legs under me.

Wednesday- December 3, 2008

400 swim

300 kick

200 pull

100 drill

100 Free (1:15 pace)  :15 rest

8 x 50 pull (breathe 3-5-7-9 by 50's) :10 rest

200 Free (1:15 pace)  :15 rest

8 x 50 kick w/ fins :10 rest

300 Free (1:15 pace) :15 rest

8 x 50 kick w/o board, 7-9 SDK off each wall  :10 rest

400 Free (1:15 pace)  :15 rest

8 x 50 (1- 25 fast/25 ez, 1-25 ez/25 fast) :10 rest

8 x 50 :10 rest

25 swim perfect stroke 80%/25 kick

200 EZ

___________________

4200 SCY

about 75 minutes

Tuesday- December 2, 2008

Gym:

3 x 12 Incline Dumbbell Press

3 x 12 Bent over rows (dumbbell)

3 x 12 Lateral Raises

3 x 12 Front Raises

3 x 12 Lat Pull Downs

3 x 12 Tricep pulldown (single arm cable)

3 x 12 Tricep Kickbacks

3 x 12 Hammer Curls

3 x 12 Concentration Curls

30 Minutes Walk on treadmill (various inclines @ 3.9 speed)

Saturday- November 29, 2008

400 Swim

300 Kick

200 Pull

100 Drill

10 x 100  IM :15 rest

3- pull with buoy & paddles

3- pull with buoy only

3- kick

1- Swim FAST

10 x 75  IM (Fly, Back, Breast)  :15 rest

Alternate 1 swim w/ fins and 1 kick

10 x 50  :15 rest

5- scull w/ buoy

5- pull, breathe 5, 4, 3, 2, 1 by 50's

10 x 25 :10 rest

No breathers

200 EZ

_______________

3700 SCY

Wednesday- November 26, 2008

8 x 50 (Fr/Bk by 25's) :60
4 x 100 Fr 1:30
3 x 200 (Fr/Bk by 50's) 3:20
1 x 400 Pull w/ Paddles only - Cruise

4 x 50 :05 rest
2 x 100 :10 rest
1 x 200 : 20 rest
(4 Times)

1- Swim, alternate Bk/Fr by 25, 50, 100
2- Drill, alternate Bk/Fr by 25,50,100
3- Swim, alternate Br/Fr by 25,50,100
4- Drill, alternate Br/Fr by 25,50,100

200 EZ
__________________________
4400 SCY
About 85 minutes

Tuesday- November 25, 2008

Gym Day:

Bench Press 3 x 12
Dumbbell Chest Flys 3 x 12
Barbell Shoulder Press 3 x 12
Bent over Lateral Raises 3 x 12
Lat Pulls 3 x 12
Upright Rows 3 x 12
French Curls 3 x 12
Single Arm Tricep Pulldown 3 x 12 (each arm)
Hammer Curls 3 x 12
Concentration Curls 3 x 12

Leg Extensions 3 x 12
Leg Curls 3 x 12
Calf Raises 3 x 12

20 minutes Cardio (Treadclimber)
___________

90 Minutes

Monday - November 24, 2008

400 Swim
300 Kick
200 Pull
100 Drill

100 Free @ 1:30
200 Free@ 3:00
300 Free @ 4:15
400 Free @ 5:40
400 Free @5:30
300 Free @4:10
200 Free @2:40
100 Free @1:20

8 x 25 Kick :15 rest
25 FAST/25 EZ

200 EZ
_______________
3600 SCY
About 65-70 minutes

Saturday- November 22, 2008

Went to the YMCA this morning to swim, however I didn't anticipate the water being about 87 degrees for all the noodlers. I could barely get through warm up....it was just WAY too hot. So I just stretched it out and I was sore from weights anyway so...

400 swim

300 kick

200 Pull

100 Drill

15 x 100  :15 rest

3- IM

3- Kick

3- Pull

3- Scull

3- Free

8 x 25 Kick with fins underwater  :15 rest

200 EZ

____________________

2900 SCY

About an hour

Friday- November 21, 2008

So after the meet last weekend and some stuff going on at the beginning of the week this is my first "real" day back in the water (other than floating around at the YMCA with Addison on Monday night). I'm pretty tight/fatigued this AM after weight last night....I need to start incorporating them regularly with my workouts during the week, things have just been crazy this week.

10 x 100 Free 1:40 (hold a steady pace and use the first 4 as warmup)
10 x 100 Kick w/ Fins 1:40
10 x 100 Pull w/ buoy & paddles 1:30 (breathe every 5)

8 x 50 IM Order :15 rest
1 Drill
1 Swim

200 EZ
_______________

3600 SCY
About 65 minutes

Thursday- November 20, 2008

Incline Dumbell Press (15, 12, 12, 10)
Dumbell Rows (15, 12, 12, 10)
Dumbell Shoulder Press (15, 12, 12, 10)
Lateral Raises (15, 12, 12)
Lat Pulldown (15, 12, 12, 10)
Tricep Pulldown (15, 12, 12, 10)
Hammer Curls (15, 12, 12, 10)
Leg Press (15, 12, 12, 10)
Calf Raises (15, 12, 12, 10)

20 Minutes on Eliptical for cardio
_________________________
About 80 minutes

Tuesday- November 18, 2008

Hit the YMCA this AM:

25 Minutes Biking (animated program)
20 Minutes Treadmill (various inclines)

Got a good sweat going on an aerobic workout. Now that we joined the YMCA I have a gym again and also pic up another pool. They have a 4-lane lap pool split with the other side being for kids. It won't be my main pool, but a good alternative to when I can't get to Mt. View or its not available due to other meets/events.

Monday- November 17, 2008

Just had the SC SCM Championships this past weekend in Columbia, SC. Got to catch up with Carlton Bruner and Keith Switzer which was great....and I was by far the slowest of the trio, which is okay..for now! If I learned anything this weekend its that I need to train less yardage (and time probably) and just more intense (more quality sets). Also SPRINTS HURT...BAD!

So here are my results and place (Times are SCM):
50 Free- 28.33 (4th)
100 Free- 1:01.99 (6th)
200 Free- 2:20.08 (6th)
100 Back- 1:14.48 (4th)
100 IM- 1:11.89 (7th)

My best swim was probably the 100 IM even though I placed worst in it. It was my first event and I was fresh, it was downhill after that.

Link to results:
http://www.dixiezone.org/Results/0811columbia.pdf

Friday- November 14, 2008

Have the SC SCM Championships this weekend so this morning was just get in, stretch it out, and work on steamlining and stroke.

800 Swim
600 Kick (400 w/ fins, 200 normal with board)
400 Pull
200 IM Drill

20 x 50 :20 rest
4 Swim IM Order 75%
4 Kick w/ Fins
4 Pull IM order (buoy only)
4 Drill IM Order
4 IM Order (25 Fast with turn, rest easy)

200 EZ
____________________

3200 SCY
60 minutes

Thursday- November 13, 2008

No swimming today but took the dogs for a long walk. About 65 minutes, probably 3-3.5 miles.

Wednesday- November 12, 2008

400 Swim
300 Kick
200 Pull
100 Drill

100 IM :15 rest
8 x 50 Kick :15 rest
200 IM :20 rest
8 x 50 Pull (Breathe every 5) :15 rest
300 IM :20 rest
8 x 50 Kick w/ Fins :15 rest
400 IM :20 rest
8 x 50 (25 Fast/25 EZ) :15 rest

200 EZ
___________________

3800 SCY
About 75 minutes

Monday- November 10, 2008

500 Swim
400 Kick
300 Pull
200 Drill
100 IM- Moderate

5 x 100 Free 1:30 (hold 1:10)
4 x 50 Kick 1:00
4 x 75 :15 Rest (odd: FL/BK/BR even: BK/BR/FR)
4 x 50 Kick 1:00
3 x 50 FAST 1:100
4 x 50 Kick 1:00
2 x 25 FAST No Breather :30
4 x 50 Kick 1:00

16 x 50 :15 rest
odds: Drill
evens: Perfect Stroke

200 EZ
________________

4300 SCY
About 85 minutes

Friday- November 7, 2008

Back from a short vacation in Daytona Beach and did swim "a little" in the 12.5 yard pool they had where we stayed. Haven't really done a whole lot in the last few weeks, but come Monday I should get back in the swing. I have a meet next weekend in South Carolina.

800 Swim
400 Kick
600 Pull
200 Drill

16 x 75 :15 rest
4- Fly/Bk/Br, Bk/ Br/ Fr
4- Kick
4- Pull (breathe 3-5-7 by 25's)
4- Free (75 EZ, 25 Fast/50 EZ, 50 Fast/25 EZ, 75 Fast)

200 EZ
__________________

3400 SCY
About an hour

Thursday- October 30, 2008

Weights:

Upper:
3 x 12 Incline Dumbbell Press
3 x 12 Bent over Rows
3 x 12 Straight arm pulldown

3 x 12 Lateral raises (Superset with fronts)
3 x 12 Front Dumbbell raises

3 x 12 Tricep pulldown
3 x 12 Dumbell Bicep Curls

________________________________

Lower:
3 x 12 Leg Press
3 x 12 Leg Curls
3 x 12 Calf Raises
3 x 30 Heal-to-tip toe walks

________________________________

200 Assorted Abs
Stretch

Friday- October 31, 2008 (Happy Halloween!)

This morning I felt tired and lazy...maybe from weights the day previous? More or less got in and "flopped around", nothing big. On vacation starting tomorrow to Daytona Beach with the family. Hope to still get some swimming in the pool where we are staying or in the Atlantic!

400 Swim
300 Kick
200 Pull
100 Drill

200 IM :20 rest
150 Pull : 20 rest
100 Kick :20 rest
50 FAST :30 rest
(4x through)

200 EZ
________________________________

3200 SCY
About 60 minutes

Wednesday- October 29, 2008

400 Swim
300 Kick
200 Pull
100 Drill

6 x 50 Indiana IM :15 rest

4 x 100 1:30
3 x 100 1:25
2 x 100 1:20
1 x 100 1:15
5 x 100 Kick 2:00
5 x 100 Pull 1:30

20 x 25 :45
10- Fins, kick underwater (work SDK on back/front, SFK on back/front) FAST
10- No breathers (odds- alternate free/fly, evens- underwater) FAST
LAST ONE FAST FREE SWIM ALL OUT

200 EZ
______________________________

4000 SCY
About 80 minutes

Monday - October 27, 2008

400 Swim
300 Kick
200 Pull
100 Drill

1 x 500 (hold 1:15 Pace) :30 rest
5 x 100 IM (Buoy & Strap) :20 rest
1 x 400 (hold 1:15 Pace) :30 rest
4 x 100 Kick w/ Fins :20 rest
1 x 300 (hold 1:15 Pace) :30 rest
3 x 100 Pull (Paddles Only) :20 rest
1 x 200 (hold 1:15 Pace) :30 rest
2 x 100 Kick (25 Fast/25 EZ) :20 rest
1 x 100 FAST :30 rest
1 x 100 Scull

10 x 25 :40 No Breathers, work streamline off walls

200 EZ
_______________________________________

4450 SCY
About 85 Minutes

Friday- October 24, 2008

I tweaked my back pretty good doing squats yesterday morning so I didn't swim this morning. Will try again for tomorrow morning. Then we are having a Dynamo swimmers luncheon reunion at noon. I'll post pictures up on my Facebook page!

Thursday- October 23, 2008

Weights: Lower Body

Good long Stretch
5 Min Warmup on Stationary Bike

1 x 12 Squats
1 x 12 Squats
1 x 10 Squats
1 x 8 Squats
right into:
1 x 12 Leg Extensions

1 x 12 Leg Curl
1 x 12 Leg Curl
1 x 10 Leg Curl
1 x 8 Leg Curl
right into:
1 x 12 Lunges

4 x 12 Calf Raises
right into:
Heal/toe Walks (30)

200 Various Abs
Stretch

Wednesday - October 22, 2008

400 Swim
200 Kick
300 Pull
100 Drill

8 x 50 :15 rest
IM Order/Free by 25's

1 x 100 1:15
1 x 50 Kick :60
1 x 100 Drill 2:00
(Go through 3X)

3 x 75 1:15
1- 25 Fast/50 EZ
1- 25 EZ/25 Fast/25 EZ
1- 50 EZ/25 Fast
(Go through 4x)

3 x 200 IM :30 rest

500 Kick w/ Fins on back
50 Back/50 Fly
Work Steamline

200 EZ Warmdown
_______________________

4350 SCY
About 80 minutes

Tuesday- October 21, 2008

Weights Day. Upper Body:

3 x 12 Incline Dumbell Press

3 x 12 Front Dumbell Raises (Superset with Lateral Raise)
3 x 12 Lateral Dumbell Raises

3 x 12 Lat Pulldown

3 x 12 Straigt Arm Pulldown

3 x 12 Single Arm Tricep Pulldown (R arm, then L arm 12)

3 x 12 Hammer Curls

3 x 12 Shoulder Shrugs

About 200-250 of various abs
Stretching

Monday - October 20, 2008

I had a dentist appointment this morning at 8AM so I cut my workout short. Plus I'm going to incorporate weights/drylands this week for the first time since I've started back and don't want to be completely wasted by weeks end so I'll either cut yardage or intensity this week, haven't decided which yet, stay tuned!

400 Swim
200 Kick
200 Pull
200 Drill

8 x 50 :15 rest
IM order/Free by 25's

2 x 100 Free @ pace 1:30 (I was going 1:08-1:10, pushing for me right now)
1 x 200 Pull 2:45
2 x 100 Free @ pace 1:30
1 x 200 Kick 4:00
2 x 100 Free @ pace 1:30
1 x 200 Pull 2:45
2 x 100 Free @ pace 1:30
1 x 200 Kick 4:00
2 x 100 Free @ pace 1:30
1 x 200 Pull 2:45

200 EZ Warmdown
_____________________________

3600 SCY
About 65 minutes

Saturday - October 18, 2008

Just came in this AM to relax and work on having a nice long stoke, nothing hard. The way I see it doing anything on the weekend after a long week is better that not doing anything.

5 x 200 Warmup
1 Swim, 1 Kick, 1 Pull, 1 Drill, 1 Swim

10 x 200 :30 rest
1-3: Swim Choice
4-6: Kick w/ Fins
7-9: Pull Choice
10: 50 Fast/50 EZ

200 EZ Warmdown
__________________________

3200 SCY
About 1 hour

Friday- October 17, 2008

400 Swim
300 Kick
200 Pull
100 Drill

12 x 50 :60
Indiana IM, Desc (make each set of 3 faster than the previous one)

8 x 100 1:45/2:00
4 Free- 75 Mod/25 Fast, 50 Mod/50 Fast, 25 Mod/75 Fast, 100 Fast
4 Choice
8 x 75 Swim w/Fins 1:15
Odds: Fly/Bk/Br
Evens: Free
8 x 50 (IM order) :60
Odds: Drill
Evens: Fast
8 x 25 :30
Odds: Tarzan Freestyle
Evens: Fast

12 x 50 :15 rest
4 Pull w/ Paddles, DPS
4 Kick
4 Scull w/ buoy

200 Warmdown
________________________

4400 SCY
About 90 minutes

Wednesday - October 15, 2008

400 Swim
200 Kick
300 Pull
100 Drill

6 x 50 Build :50

4 x 100 IM 1:45
1 x 100 Kick 2:00
4 x 100 Stroke 1:45
1 x 100 Kick 2:00
4 x 100 Pull 1:30
1 x 100 Kick 2:00
4 x 100 IM 1:45
1 x 100 Kick 2:00
4 x 100 Free 1:20
1 x 100 Kick 2:00

20 x 25 Swim w/ Fins :30
3 EZ / 1 AFAP
-work on SDK off walls

200 Warmdown
_________________________________

4500 SCY
About 85 minutes

Monday - October 13, 2008

This is a bit of a recovery, distance, start-of-week workout. Nothing hard, just basically working on distance per stroke and kicking. Long and strong!

400 Swim
100 Kick
300 Swim
100 Kick
200 Swim
100 Kick
100 Swim
100 Kick

2 x 500 Pull 7:00
Take at least 2 strokes of each wall before breathing
Work on Distance Per Stroke (DPS)

6 x 100 Kick 2:00

1 x 800 Pull
Breathe 3-5-7-3 by 200's
Work on DPS

4 x 50 Kick FAST 1:05

200 Warmdown
___________________________

4200 SCY
About 75 minutes

Saturday - October 11, 2008

So I did my first practice with Dynamo Masters this AM. There were about 30-40 swimmers present so we had 3-4 people per lane. Very large Masters group. Man, I don't know if it was the culmination of the week or the practice itself, but after the 75's I was spent. There are some really fast swimmer there for sure. I know I'm fairly new to getting back, but damn, I gotta a long way to go. I started in in Lane 7 and ended practice in Lane 3.....the higher the lane the faster the group...I had to move down as I was dying.

Warmup:
400 Swim
2 x 300 4:00 Kick/Drill/Swim by 75's
8 x 50 1:00 25 Build/25 EZ

12 x 75 (3 sets of 4)
1- 1:20
2- 1:05
1- 1:00

1- 1:20
2- 1:00
1- :55

1- 1:20
2- :55
1- :50

5 x 200 Pull Moderate 2:40

4 x 100 Kick 2:00

3 x 50 (Fly/Bk, Bk/Br, Br/Fr) 1:00
1 x 100 IM FAST 1:45
REPEAT

3 x 50 Free :50
1 x 100 Free FAST

200 EZ Warmdown
______________________________________

4650 SCY
About 90 minutes

Thursday - October 9, 2008

Had to skip the last part of the workout because I had to be in the office by 8AM, but I got through all the 75's.

Warmup:
600 Swim
200 Kick
400 Pull
200 Drill

20 x 75 :20 rest Odds- Indiana IM, Evens Free (broken into sets of 4)
1- Swim
2- Kick
3- Pull
4- Swim w/ Fins
5- Swim

6 x 50 :20 rest
3 Breaths, 2 Breaths, 1 Breath (no breather if you dare) by 50's

8 x 25 :20 rest
Odds: No Breather
Evens: No Breather FAST

200 Warmdown
________________________

3600 SCY
About 75-80 minutes

Wednesday - October 8, 2008

Finally found a good rythm on my freestyle as far as stroke and breathing pattern. It "started" to feel a little like the old days...just alot slower! But this morning really felt like a step forward and progress was made....baby steps.

Warmup:
400 Swim
200 Kick
300 Pull
100 Drill

1 x 500 Free 6:45 or :30 rest
5 x 100 Kick w/ fins :20 rest
1 x 400 Free 5:40 or :30 rest
4 x 100 Kick w/ fins :20 rest
1 x 300 Free 4:30 or :30 rest
3 x 100 Kick w/ fins :20 rest
1 x 200 Free 3:00 or :30 rest
2 x 100 Kick w/ fins :20 rest
1 x 100 FAST 1:30 or :30 rest
1 x 100 Kick w/ fins FAST

20 x 50 :15 rest
(4) Swim IM order/Free by 25's
(4) Kick IM order/Free by 25's
(4) Pull IM order/Free by 25's
(4) Drill IM order/Free by 25's
(4) Swim IM order/Free by 25's

8 x 25 No Breathers :20 rest

200 EZ Warmdown
______________________

5400 SCY
About 100 Minutes

Monday, October 6, 2008

Pretty sore from yesterday's meet, plus throwing baseball with my brother for 30 minutes on Saturday has killed my right elbow and shoulder! Little stiff today...nothing a few Advil can't cure.

400 Swim
300 Pull
200 Kick
100 Drill

(2x)
200 IM (5 press-outs on wall after each 50) :30 rest
4 x 50 Kick w/ fins 25 FAST/25 EZ
400 IM Drill :30 rest
8 x 50 Pull (Breathe every 5th, Desc 1-4, 5-8) :20 rest

10 x 25 No Breathers :30 rest
Odds: FAST
Evens: Moderate

200 EZ Warmdown
___________________

3850 SCY
About 80 minutes

Sunday - October 5, 2008

So I had my first "official" meet today after 15 years. It was the "Pentathlon" at Dynamo. Did a 50 of each stroke, and the 100 IM? They take your times from all events and add them up for final total. I won my age group.....as I was the only one in that age group! However I did beat the younger guys from the other age groups so that was good. Here are the official times:

50 Fly: 27.63
50 Back: 28.78
50 Breast: 34.79
50 Free: 24.94
100 IM: 1:05.23


Warmup was a 1200-1300 mixed. I'm pretty whipped right now. Its more because we only had 10-15 minutes between each swim. My legs are more tired than anything. My arm are a little tired but not nearly as much as the legs. Next meet will be Nov 22 at GA Tech (St. Nicks).

Friday - October 3, 2008

400 Swim
200 Kick
300 Pull
100 Drill

4 x 100 IM @80% :30 rest
4 x 75 Pull (Breathe 3-5-7 by 25's) :20 rest
4 x 50 Kick (Desc 1-4) :20 rest
4 x 25 (Odds: FAST, Evens: EZ) :20 rest

4 x 100 Free @80% :30 rest
4 x 75 Pull (Breathe 3-5-7 by 25's) :20 rest
4 x 50 Kick w/ fins (Desc 1-4) :20 rest
4 x 25 (Odds: FAST, Evens: EZ) :20 rest

8 x 50 from midpool :20 rest
-Work both turns (in/out fast)

200 EZ
________________________

3600 SCY
About 75 Minutes

Wednesday - October 1, 2008

800 Swim
400 Kick
600 Pull
200 Drill

4 x 100 Free 1:30 @ Pace
2 x 200 Pull (1 Free all equipment/ 1 IM Buoy only) :20 rest
8 x 50 Kick (Desc 1-4, 5-8) :20 rest
16 x 25 w/ fins (odds underwater/evens FAST) :30 rest

2 x 50 on the watch (all out from push)
50 EZ in-between

200 EZ
_________________

4000 SCY
About 80-90 minutes

*Since my brother and I are "coaching ourselves" we don't have a coach on deck and the lifeguards won't allow us to use the blocks so we had to do our fast 50's from a push.

1st 50 (Free)- 26.6
2nd 50 (Back)- 30.0

My brother I think was about 31.0 on both (free)

Monday- September 29, 2008

So its my "meet week", which means I have my first official meet since starting back swimming. Frightening to be sure! Luckily its only 50's and a 100 IM! I'm starting my taper now! Only kidding folks!

400 Swim
300 Kick
200 Pull
100 Drill

(2X)
200 IM Pull with Buoy only :20 rest
4 x 50 Kick (25 FAST/25 EZ) :20 rest
200 Free (Negative Split by 100's) :20 rest
4 x 50 w/ Fins (25 underwater/25 moderate kick) :20 rest
2 x 75 FAST (Fly/Back/Breast) :30 rest
50 EZ
:60 rest

12 x 25 (from midpool- FAST) :20 rest
work on in/out of wall, turns, streamline

200 EZ
_________________________

3500 SCY
About 80 minutes

Friday- September 26, 2008

Warmup:
4 x 100 Swim :30 rest
4 x 100 Kick :30 rest
4 x 100 Pull :30 rest
4 x 100 Drill :30 rest

(2X)
4 x 25 Scull w/ buoy :30 rest
4 x 50 Kick (25 FAST/25 EZ) :30 rest
4 x 75 Swim w/ Fins (FL/BK/BR) :30 rest
4 x 100 (25 FAST/75 EZ, 50 FAST/50 EZ, 75 FAST/25 EZ, 100 FAST) :30 rest

8 x 50 (25 No Breather with Flip turn/ 25 EZ) :30 Rest
-Try to make last one 50 No Breather!

200 Warmdown
________________

4000 SCY
About 100 minutes

I actually made the last no breather a whole 50! :D

Thursday- September 25, 2001

Slept in today and pretty much taking a recovery day. After 3 days, work, kids, chores I'm worn out. So tonight when I get home from work, training will consist of playing with the kids and taking the dogs out for a nice long walk!

Wednesday- September 24, 2008

So after a day of weights, cardio, then a Home Depot Alumni Happy Hour I was completely spent when I woke up this morning. It was a feat just to get out of bed and into the pool. I wrote this workout yesterday afternoon so I didn't anticipate how tired (and a little hungover) I'd be. Its not a tough workout, just longer than what I've been doing. I was still able to do it about 95 minutes.

Warmup:
800 Swim
400 Kick
600 Pull
200 Drill

2X:
500 Pull (Buoy & Paddles) :30 Rest
400 Swim (100 IM Swim/100 IM Drill)
300 Kick (w/ fins, 25 FAST/25 EZ)
200 Drill (Hold a board in one arm- 25 Right/25 Left)
100 Swim (25 FAST/25 EZ)

200 Warmdown
______________________

5200 SCY
About 95 Minutes

Tuesday, September 23, 2008

Weights/Cardio/Drylands:

Weights:
Incline Dumbbell Press: 15x40 12x50 10x60
Lat Pulldown: 15x100 12x120 10x140
Straight Arm Pulldowns: 15x50 12x57.5 10x62.5
Dumbbell Rows: 15x40 12x45 10x50
Seated Overhead Shoulder (Barbell): 15x65 12x75 10x85
Tricep Pulldown (Rope): 15x50 12x57.5 10x60
Concentration Curls: 15x15 12x20 10x20

20 Minutes (Random Program) on Eliptical

150 Assorted Abs & Back

Monday- September 22, 2008

Warmup:
400 Swim
200 Kick
300 Pull
100 Drill

3 x 200 Free, Desc 1-3 :30 rest
2 x 50 Kick FAST :20 rest
6 x 150 1,3,5 Free, Desc 1-3 :30 rest
2,4,6 Pull with Buoy only FL,BK, BR by 50's :30 rest
2 x 50 Kick FAST :20 rest
3 x 100 Free, Desc 1-3 :30 rest
2 x 50 Kick FAST :20 rest

8 x 25 :30 rest
odds: Tarzan Free
evens: FAST no breathers

200 Warmdown
____________________

3500 SCY
About 80 minutes

Friday- September 19, 2008

So I've offically joined USMS and enter my first meet on the comeback trail. I signed for the Dynamo Pentathlon on Oct 5. Its basically just a 50 of each stroke and then a 100 IM and then they add all your times up to see how you place for your age group. They also have a longer version that's 100's of each stroke and a 200 IM, but I'm not so sure about making a 100 Fly at this point (at least not to my standards). So now I have something to look forward to and train towards!

400 Swim
300 Kick
200 Pull
100 Drill

40 x 50
1-8: Free, Desc 1-4, 5-8 :15 Rest
9-16: IM, 25 Fast/25 EZ :15 Rest
17-24: Kick, Desc 1-4,5-8 :15 Rest
25-32: Pull w/ buoy & band, 4-IM, 4-FR :15 Rest
33-40: Swim w/ Fins, 25 Fast/25 EZ :15 Rest

16 x 25 :20 Rest
Odds: Tarzan Freestyle (Head up out of water)
Evens: FAST choice

8 x 50 :20 Rest
25 No Breather w/ flipturn/25 EZ

200 Warmdown
______________________

4000 SCY
About 90 minutes

Thursday- September 18, 2001

This morning I hit the gym and instead of just doing weights I figured I'd get more out of doind a little dryland circut training.

Basically went 45 seconds on, 15 seconds rest for 30 minutes. I can't remember the order that I did but I basically alternated an "exercise" with abs. So here are some of the excercises:

Surgical tubing (do free, fly, back)
Lunges (also known as swamp walk)
Squats
Jump Rope
Lateral raises with dumbbells
Bicep Curl
Shoulder presses with dumbbells
Medicine balls

I had a decent sweat going afterwards. I just need to put it on paper next time so I'm a little more organized.

Wednesday- September 17, 2008

Warmup:
8 x 150 :30 rest
75 Fr/50 Drill/25 Swim (IM Order)

8 x 75 Free 1:10
8 x 25 Kick w/ fins (no board) :30
8 x 75 Pull w/ Paddles & Buoy 1:10
8 x 25 Back :30
8 x 75 25 swim/50 kick 1:30
8 x 25 Breast :30

8 x 25 :35
No Breather

200 Warmdown
_______________________
4000 SCY
About 80-85 minutes

Monday- September 15, 2008

Back home after a disheartening loss to the Bulldogs. It was a good game though, however it was about the hottest game I've attended with it being a 3:30pm kickoff and 95 degrees, maybe even hotter.

Warmup:
400 Swim
300 Kick
200 Pull
100 Drill

4 x 75 Pull (Buoy Only) :30 rest
Fl/Bk/Br, Bk/Br/Fr, Br/Fr/Fl, Fl/Bk/Br
4 x 50 Kick :30 rest
Desc 1-4
4 x 25 :30 rest
1/2 FAST, 1/2 EZ
REPEAT 3X

8 x 75 :30 rest
1. 75 Moderate
2. 25 FAST/50 Moderate
3. 50 FAST/25 Moderate
4. 75 FAST
1-4 Free
5-8 Choice (I did back)

12 x 25 w/ Fins :30 rest
Choice
Odds FAST Swim
Evens FAST Kick

200 EZ Warmdown
_______________________

3900 SCY
About 90-95 minutes

Friday- September 12, 2008

Well, back home this AM before taking off again out of town. Since i really missed a workout Wednesday and Monday was the last real workout I really felt like shit in the water this AM, just really sloppy and still having issues breathing to the left side. I think just a few days out of the water when I'm so fresh at getting back into it effects me stroke/technique alot more than if I've been back at it for a year or two. But anyway, I'm off to S. Carolina this AM for an Alumni weekend. I still got up at 5:30 this AM and swam so here it is:

800 Swim
400 Kick
600 Pull
200 Drill

8 x 150 :25 rest
1-4
25 FL/25 BK/25 BR/75 FR
25 FL/25 BK/75 BR/25 FR
25 FL/75 BK/25 BR/25 FR
75 FL/25 BK/25 BR/25 FR

5-8
25 FL/25 BK/25 BR/75 FR
desc 1-4

10 x 50 with Fins :20 rest
Choice of stoke, at least 4 SDK (Steamline Dolphin Kicks) off each wall

200 Warmdown
___________________

3900 SCY
About 80 minutes

Wednesday- September 10, 2008

Well since I'm on the road for business its not business as usual for working out. Unfortunately my alarm didn't go off yesterday morning so I didn't get in the gym to do weights and didn't have time when I got to Cleveland after travelling...plus they didn't even have any weights.

So today I got into the Hampton Inn's (Middleburg Heights, OH)indoor pool. The problem....its only about 10 yards long, if that. I could push off, take 2-3 strokes until I reach the other side. So I improvised.

Swam about 40 laps
10 x 1:00 holding onto the stair's pole (stationary) :45 moderate/:15 Hard/:15 rest
Swam about 20 more laps doing steamline, sculling, goofing off

Then jumped into their hot tub for about 15 minutes. Not much of a workout, but I feel better and I'm now relaxed!

Monday- September 8, 2008

400 Swim
300 Pull
200 Kick
100 Drill

4 x 25 No Breathers :20 Rest
3 x 50 Fly (25 swim/25 kick) :20 Rest
2 x 75 Indiana IM :20 Rest
1 x 100 IM FAST :60 Rest
4 Times (50's are FL Rnd 1, BK Rnd 2, BR Rnd 3, FR Rnd 4)

100 EZ

8 x 50 :20 Rest
-Build to fast through turn and off wall, EZ rest of wall
-Emphasize fast into turn, fast out

200 Warmdown
_______________________

3700 SCY
About 85 minutes

Friday- Spetember 5, 2008

Today is a good mix with some variety and some sprints. This workout should hopefully keep the HR up the entire workout. I ended up holding between 1:06-1:08 on the fast 100's free.

Warmup:
400 Swim
200 Kick
400 Pull

4 x 50 Swim w/ fins (IM) :60
100 Fast (choice) 2:00
4 x 50 Kick (no board) 1:10 Emphasize steamline and underwater off walls
100 Fast (choice) 2:00
4 x 50 Pull (Indiana IM- Fly/bk, Bk/Br, Br/Fr, Fr/Fly by 50's) :60
100 Fast (choice) 2:00
4 x 50 25 underwater/25 swim :60
100 Fast (choice) 2:00
4 x 50 Kick w/ fins 25 Fast/25 EZ :60
100 Fast (choice) 2:00

100 EZ

400 IM (25 Swim/25 Drill) :20 rest
300 Pull (Breath 3-5-7 by 100's) :20 rest
200 Free (25 Tarzan (head out of water style)/25 Normal Free) :20 rest
100 Breast (3 Pullouts off wall)

8 x 25 :40
odd: Tarzan
even: No breathers

200 Warmdown
____________________________

4000 SCY

Thursday- September 4, 2001

This AM I just decided to bypass weights and get in the pool for just a EZ 3000 or so. I slept funny on my neck at the beginning of the week and it feels alot better to just get in the pool and try to stretch it out. I may hit the gym on Saturday so I get in my 2x week weights in.

500 Swim Choice
500 Kick w/ fins
500 Pull Choice

10 x 50 Swim :30 Rest
-Work on SDK and pullouts
Fly/Back
Back/Breast
Breast/Free
Repeat 3x (choice on #10)

10 x 50 Kick :20 Rest
-25 Fast/25 EZ
5 with board
5 with fins

10 x 50 Pull :15 Rest
-Paddles Only
2 Free, 2 Back, 2 Breast, 2 Free, 2 Choice

200 Warmdown
_______________________________________

3200 SCY
Just over 60 minutes

Wednesday- September 3, 2008

I felt really fatigued in the water this morning. I suspect its from weights the day before. I haven't really combined weights and the swimming until this week so its going to take some getting used to for sure. A couple times I just plain ran out of gas, like on the fly parts. Ended up going 25 FR/25 Fly instead, even then it was tough. I'm not in shape enough or at the right weight to put more than a 25 fly together...at least I'm honest about it. I'm a Freestyler first, then back....I only train fly and breast to mix things up really. Anyway, todays workout was taken mostly from Longhorn Aquatics workout and modified some.

Warmup:
6 x 150 :30 Rest
odd: 100 FR/50 IM
even: 100 Kick/50 IM Swim

4 x 100 :20 Rest
1. Kick
2. Drill
3. Swim 60%
4. Swim 85%
REPEAT 4 Times (1 Fly, 1 Back, 1 Breast, 1 Free)

6 x 150 2:30
1-3 PULL (Buoy & Paddles) Desc. 1-3
4-6 Swim (Choice) Desc. 4-6

8 x 50 1:00
1. 5 Breaths
2. 4 Breaths
3. 3 Breaths
4. 2 Breaths (1 if you are feeling bold!)
REPEAT

200 Warmdown
____________________________________

4000 SCY
About 86 minutes

Tuesday, September 2, 2008

Today is a dryland/weights day. Since I've pretty much been in the gym constantly since I've been out of swimming I'm no stranger to the weights. Since I'm not getting back to swimming I really need to change my routine in the gym....big, strong, and bulky is out and long and lean needs to come back.

I've decided to do Jason Lezak's weight routine that I found through USMS on Bodybuilding.com (don't let the site fool ya, good stuff there).

I actually didn't do this quite right this AM as I didn't pair with another exercise to superset. I just did 3 x 12 reps of each exercise with 15 seconds rest between. With the kids going nuts, I missed reading part of the workout. So anyways, here is what I did this AM:

3x12 Incline Chest Press: 35 lbs.
3x12 Tricep Pull Down: 50 lbs.
3x12 Narrow Grip Seated Rows: 75 lbs.
3x12 Seated Shoulder Raises: 25 lbs.
3x12 One Arm Standing Tricep Press: 25 lbs.
3x12 Concentration Curls: 20 lbs.
3x12 Lat Pulldown: 120 lbs.
3x12 Step ups: 25 lbs dumbells
3x12 Leg Extension: 115 lbs.
3x12 Leg Curls: 95 lbs.
3x12 Calf Raises: 180 lbs. (2-45 lb. plates a side)
3x12 Leg Press: 270 lbs. (3-45 lb. plates a side)

Monday- September 1, 2008

Its Labor Day, and with that I'm worn out today. Yesterday was spent on the lake all day with all the kids (mine, my brother's, neighbors) either in the water or in the boat. I also got a nice little sunburn for the effort. So today was just to get some yardage in and relax a bit, not a "raise the heartrate" type workout.

Warmup:
400 Swim
300 Pull (choice of equipment)
200 Kick
100 Drill IM

:30 Rest between distances/ :60 Rest between Sets
400 Pull (Paddles, Buoy, Ankle lock): 100 Free/100 Back
300 Pull (Buoy, Ankle lock): 25 Fly/50 Back/75 Breast/ 100 Free/ 50 Choice
200 Pull (Buoy only) IM
100 Pull (Paddles) IM

400 Kick (Fins)
300 Kick (Fins & no board) : 25 flutter on right side/ 25 flutter on left side/ 25 Steamline on back (x4)
200 Kick (Fins & board); 25 FAST/ 25 EZ
100 Kick (Fins & no board): SDK on back 1/2 of the pool on each 25

10 x 25 No Breathers :45 Rest
4-Free
4- Underwater
2- Butterfly

250 Warmdown
___________________________

3500 SCY
About 75 minutes

Friday- August 29, 2008

Copied and modified this workout a bit from the USMS board. This is the first time I've really done any 100's on intervals since starting back. The last 4 on 1:20 was tough, with me avg. about 1:16-1:17, so I was pushed!

Warmup:
300 Free
200 IM w/ buoy
100 Drill

12 x 100 Free
4 Pull on 1:45
4 Free on 1:35
4 Free on 1:20
200 Easy

8 x 50 w/ Paddles :45
200 Easy
6 x 25 Kick FAST : 45
200 Easy
4 x 25 FAST :45
200 Easy
_______________________

3250 SCY

Wednesday- August 27, 2008

Good workout this morning. On Wednesdays I traditionally go a little further and/or harder. This was a good workout, about 90 minutes give or take.

Warmup:
400 Swim
300 Kick
200 Pull
100 Drill

100 IM- Buoy Only :20 rest after each
75- Free/Back/Free by 25's
50- Kick (25 FAST/ 25 Moderate)
25- No Breather
REPEAT 4 Times (so 1000 Total Yards for the set)

10 x 50 :20 rest
Use Fins and Swim
(25 FAST Swim/25 Kick Moderate)

10 x 100 :30 rest
1- Moderate
1- 25 FAST/25 EZ/25 FAST/25 EZ
1- 25 EZ/25 FAST/25 EZ/25 FAST
1- 50 EZ/50 FAST
1- FAST
REPEAT (so 1000 Total Yards for the set)

12 x 25 No Breathers :20 rest
Choice of fins or not
1 swim / 1 underwater

200 Warmdown
_______________________________

4000 SCY (about 90-100 minutes)

Monday- August 25, 2008

Monday AM:

500 Swim
300 Kick
400 Pull
200 Drill

12x100 :30 Rest
1-4 Choice Descend by 100's so #4 is FAST
5-8 Kick w/ fins Descend by 100's so #8 is FAST
9-12 Pull w/ buoy & paddles Descend by 100's so #12 is FAST

12x25 :20 Rest
odds- Choice 85% effort
evens- No Breather, Free or Fly

200 WD
___________

3100 SCY (about 70 minutes)

Friday- August 22, 2008

400 Swim
400 Kick
400 Pull (choice of equipment)
400 Drill

20x50 :30 Rest
1-4 Indiana IM (Fly-Back, Back-Breast, Breast-Free, Free-Fly)
5-8 Scull w/ buoy
9-12 Kick w/ Fins
13-16 Swim w/ Paddles
17-20 Free/Back built to FAST at each 25

8x25 FAST :30 rest
Your Choice

200 Warmdown
____________________

3000 SCY

Thursday - August 21, 2008

WARMUP:
500 Swim
400 Pull
300 Kick
200 Stroke Drill
100 (4,3,2,1 Breathes by 25)

12x100 :30 rest
1-4 SWIM
* IM
* 50 back/50 free
* IM
* 50 back/50 free

5-8 KICK w/ FINS
* Moderate
* 25 Fast/25 EZ
* 50 Fast/50 EZ
* FAST

9-12 PULL
* IM- Buoy only
* Back w/ buoy & paddles
* Free w/ buoy & paddles and build effort by 25's
* FAST w/ buoy & paddles

10x25 NO BREATHERS :20 rest
5 KICK underwater with fins
5 Swim (try to make 2 of them Butterfly)

200 Warmdown

_______________________________

3150 SCY

Tuesday- August 19, 2008

Warmup:
600 swim
200 kick
400 pull
200 drill

10 x 50 kick fins (85-90%) :30 rest

8x75 :30 rest
(1) Fly-back-breast
(1) Back-breast-free
(1) Breast-free-fly
(1) kick on right side-kick on left side-back streamline kick
REPEAT

8x50 free :20 seconds rest
(1) 5 breaths
(1) 4 breaths
(1) 3 breaths
(1) 2 breaths
REPEAT

100 cool down

--------------------------
3000 SCY

Monday- August 18, 2008

Warmup:
600 swim
200 kick
400 Pull (buoy & paddles)
200 Drill

8x50 KICK :20 rest
1- 25 free/25 fly (moderate)
1- 1/2 lap fast, 1/2 lap easy, 1/2 fast, 1/2 easy
1- 25 fast/25 easy
1- 50 FAST
REPEAT

8x100 Pull :30 rest
1- Breathe 3/5/7/9 by 25's
1- 50 Free/50 Back
1- Neg split (2nd 50 faster than first 50)
1- FAST
REPEAT

10x25 Free NO BREATHER :30 rest
#9 & #10 Butterfly

150 Easy Warmdown

__________________
3000 SCY
1 hour 5 minutes to 1 hour 10 minutes

Some initial information...the good, the bad, the UGLY!

More or less, I'm just sick of being in the gym, lifting weights, fighting my weight, aches, pains, and being a big guy. I'm currently about 6'1 and 245-250 lbs.  I'm really build more like a Rugby player (which I played for 5 years after college in my mid 20's) or a football player, but a little more "doughy" around the middle than I'd like.  I swam at 165-170 in college but I don't see that as feasible, not even close. I'm now bigger muscularly and just frame wise now, so I think 200-210 would be more realistic. So my main goal is to get back into the pool, share my swimming knowledge, do what I know, get in better shape, be competitive, and meet some new people.  I also want to not just "workout", but train, and train with a purpose. What I miss most about swimming was the relationships I built and the comrodere with my teammates.

This is actually about my 4th week back swimming, but I haven't been keeping track of what I did in the first few weeks as it was nothing short of "pathetic". Since I hadn't swum laps in a pool for quite some time (15 years) it was pointless to keep track of it until now. The pool was set up for Long Course Meters (LCM) the first few weeks and I just wanted to get about 2000 meters in, or about an hour swimming. Now that they have moved the bulkhead back and changed the pool to Short Course Yards (SCY) I feel MUCH better. Also my wind and a "little" flexibility is coming back.  I hope to swim/train for at least 6-8 months before I even considering entering a meet or open water swim....I want to be ready.  

I've set a few goals:

1. To stick with it, not to give up when adversity comes my way (be it work, family, pain, etc)

2. To compete again and be competitive

3. Social networking

4. To set a GA State record in the 35-39 age group 

5. Complete 2-3 open water competitions

6. Swim at US Master's Nationals

I would say my "ultimate goal" would be to swim the English Channel. I've ALWAYS wanted to do that. That is maybe a 5-year goal.

The way I see it I can certainly do these. It will be tough, but I'm hard headed and when I set my mind on something you better watch out! I will use this blog to post workouts, share progress and setbacks, and as a place to share the experience. So with that, here we go!