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