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

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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