Friday, October 24, 2008
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
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
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
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
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
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
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
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
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
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