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