December 31, 2009

100 x 100

-10 @ 2:00 warm-up

-10 @ 2:00 kick

-10 @ 1:25 Pull (Buoy & Paddles)

-10 @ 1:30 Free

-10 Free (odds @ 1:30, evens @ 1:15)

-10 @ 1:30 Free

-10 @ 1:30 Kick w/ fins

-10 @ 1:45 IM

-10 @ 1:25 Pull (Paddles & Buoy)

-10 (odds Free/Bk by 25’s @ 1:40, evens Free @ 1:15)

200 EZ Warmdown
_________________________________


10,200 SCY
2 hr 45 min

-Felt pretty good, tired in spots and at the end. Really wasn't bad at all.
-Held 1:40-1:45 on 100's kick
-Held 1:10's on first 100's free @ 1:30, Held 1:07-1:08 on ones @ 1:15
-Held 1:15 on 100's kick w/ fins
-Held 1:20 on 100 IM's
-Held 1:07-1:12 on 100's pull
-1:06 on very last 100.
- Only drank 1 gatorade and 1/2 bottled water, no food.
- Didn't take 9 minute break I had originally scheduled at the #50 mark
- I think doing 100 @ 1:25 would be challenging, 1:20 would be really challenging
- Happy New Year!!!!

Wednesday- December 30, 2009

800 Swim
400 Kick
600 Pull
200 Drill

20 x 50 @ :15 rest
1-4: Drill/Swim by 25's
5-8: Kick/Swim by 25's
9-12: Pull IM Order
13-16: IM Order 25 EZ/25 FAST
17-20: Free, descend 1-4

200 EZ
__________________________

3200 SCY
About 1 hr 15 min

-took it easy in prep for tomorrows 100 x 100's!!!!!

Monday- December 28, 2009

5 x 100 Swim @ :20 rest
3 x 100 IM Drill @ :20 rest
2 x 100 Kick @ :20 rest

6 x 200 @ :20 rest
100 Fr/50 Stroke/50 Kick
Desc 1-3, 4-6 to 80% effort

6 x 250 @ :20 rest
150 Fr/100 IM
Desc 1-3, 4-6 to 85% effort

6 x 150 @ :20 rest
75 IM/75 Free/50 Kick
Desc 1-3, 4-6 to FAST

200 EZ
______________

5100 SCY
About 1 hr 25 min

-Felt really sluggish, probably all the junk from the holidays in my gut!

Thursday- December 24, 2009

300 Swim
300 Kick
300 Pull
100 Drill

(8x)
2 x 25 UW Kick w/ Fins @ :40
2 x 50 @ :55
1- 25 Kick/25 build swim
2- 50 build to fast

(3x)
400 Pull w/ Paddles, Buoy, and Snorkel @ 5:30
4 x 75 Free @ 1:10 descend 1-4 to all out
-do IM on the second round on 75's (no free)

200 EZ
______________

4500 SCY
About 1 hr 20 min

-Merry Christmas to all!!

Wednesday- December 23, 2009

Core:
(3x)
Capt. Chair Straight Leg Raises 1 x 15
Torso Twists with Tubing 1 x 15 (each side)
Hanging Knee Lifts 1 x 15
Planks (hold up to 45 sec)
Stability Ball Knee Tucks 1 x 15

200 Various other Abs

Weights:
Bench 3 x 15
Dumbell Flys 3 x 15
Dumbell Shoulder Press 3 x 15
Lateral Raises 3 x 15
Lat Pulldown 3 x 15
Straight Arm Pulldowns 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Straight Bar Curls 3 x 15

Cardio:
20 Minutes on Treadmill (inclined up to 10.0 @ 4.0 MPH)
__________________________

About 1 hr 45 min

- Last day of work for the week. I will probably swim tomorrow and try to get back in the gym on Saturday or Sunday for just some cardio/core/plyometrics
-Massage today at 2pm (Ahhh!!)

Tuesday- December 22, 2009

(2x)
250 Swim
150 Pull
100 Kick

8 x 50 @ :55
- 5 Breathes, 4, 3, 2 by 50

5 x 300 @ :30 rest
#1,#5- 25 Kick/25 Free
#3- FAST Free
#2,#4- 25 Drill/25 Free

5 x 200 @ :20 rest
Odds- 25 IM Order Drill/25 Stroke
Evens- 50 Stroke FAST/50 free Moderate

5 x 150 @ :15 rest
-Odds Pull Fly/Bk/Br/Bk/Br/Fr by 25
-Evens Kick

5 x 50 Free FAST @ :40

100 EZ
___________________

5000 SCY
About 1 hr 30 min

-3:20 on 300 FAST

Monday- December 21, 2009

1000 (Every 4th lap kick w/o board)

5 x 200 (100 Free, 50 Stroke, 50 Kick) @ :20 rest
descend 1-5
1:00 rest
5 x 150 (50 Free, 100 IM) @ :20 rest
descend 1-5
1:00 rest
5 x 200 (50 Kick, 75 IM, 75 Free) @ :20 rest
descend 1-5
1:00 rest
5 x 200 Pull w/ Buoy & Paddles @ 2:45
descend 1-5

10 x 25 w/ fins @ :30
5 Underwater Kick (1 free, 1 SDK on back)
5 Easy
________________________

5000 SCY
About 1 hr 30 min

Friday- December 18, 2009

(2x)
200 Swim
200 Drill
100 Kick

3 x 400 Pull (Paddles & Snorkel) @ 5:30
4 x 50 Kick Build @ :60
4 x 50 IM Order Strong @ :60
2 x 200 Free Strong @ 2:45
(1:00 rest)
3 x 300 Pull (Paddles & Buoy) @ 4:15
4 x 50 Stroke Build @ :60
4 x 25 Kick FAST @ :45
1 x 200 Free Strong

4 x 50 Free Build/FAST by 25's @ :60

200 EZ
___________________
5000 SCY
About 1 hr 25 min

-Tired and sore, weights always hit you 2-days later (sandbag arms)
-2:17, 2:17, 2:13 on 200's Strong

Thursday- December 17, 2009

Warm up
300 free, 300 IM, 200 free, 200 IM

12 x 50 @ 1:00 kick build to fast

3 x 300 free build @ 4:10
8 x 50 stroke 1-4 desc @ :50, 5-8 perfect stroke (5 SDK off each wall) @ :60
2 x 300 free descend@ 4:10
6 x 50 stroke 1-3 desc @ :50, 4-6 perfect stroke (5 SDK off each wall) @ :60
300 free fast @ 4:00
4 x 50 stroke FAST @ 1:00
3 x 100 free hypoxic perfect technique @ 1:30
2 x 50 w/ fins (SDK to flags off each wall) @ 1:00

200 EZ
________________
5000 SCY

-Fairly sore/tight after from doing weights day before, back stiff a bit.
-3:32, 3:29, 3:26 on 3 fast 300's

Wednesday- December 16, 2009

Core:
(3x)
Capt. Chair Straight Leg Raises 1 x 15
Torso Twists with Tubing 1 x 15 (each side)
Hanging Knee Lifts 1 x 15
Planks (hold up to 45 sec)
Stability Ball Knee Tucks 1 x 15

200 Various other Abs

Weights:
Bench 3 x 15
Dumbell Flys 3 x 15
Dumbell Shoulder Press 3 x 15
Lateral Raises 3 x 15
Lat Pulldown 3 x 15
Straight Arm Pulldowns 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Straight Bar Curls 3 x 15

Cardio:
15 Minutes on Treadmill (inclined up to 10.0 @ 4.0 MPH)
15 Minutes on Bike (stay above 80 RPM, Level 10 of 20)
________________________

About 90 minutes

Tuesday- December 15, 2009

200 Swim
200 One-arm Fly
200 Back
200 Pull
200 Kick

5 x 100 (25 no breather, 75 build) @ 1:30

8 x 75 (50 kick, 25 fly) @ 1:30
6 x 50 Free @ :40 (hold under :35)
8 x 75 (25 kick, 50 back) @ 1:20
5 x 50 Free @ :40 (hold under :35)
8 X 75 (25 breast, 50 free) @ 1:20
4 x 50 Free @ :40 (hold under :35)
8 x 75 Free (1/2 lap no breather) @ 1:10
3 x 50 Free @ :40 FAST

200 EZ
_____________________

5000 SCY
1 hr 30 min

Monday- December 14, 2009

700 Swim
300 Kick
200 IM (Drill/swim by 25)

(2x)
1 x 500 Pull w/ Buoy & Paddles @ 6:00
1 x 300 Swim (50 Fr/50 Bk) @ 5:00

2x)
1 x 250 @ 3:00
1 x 100 IM @ 1:45

(3x)
4 x 50 Kick w/ Fins @ 1:00 (hold under :35)
4 x 25 Free @ :20

200 EZ
______________________

4600 SCY
About 1 hr 20 min

-Another trademark Keith Switzer workout
-Held 5:40 on 500's Pull
-Went 2:50, 2:53 on 250's Free
-Held closer to :30 than :35 on Kicks
-Back a little stiff, but felt good overall

Friday- December 11, 2009

500 Swim
300 Kick
400 Back/Free

(4x)
1 x 250 Pull @ 3:00
2 x 125 IM (50 free) @ 1:50
3 x 50 Free @ :45
4 x 25 IM Order @ :30
1 Minute rest

6 x 50 Kick w/ fins @ :50

200 EZ
______________________

4700 SCY
About 1 hr 20 min

-Good fat burner, steady HR type of workout from Keith Switzer
-Held 2:46 on pull 250's, 1:35-1:40 on IM 125's
-:33's on 50 kick with fins

Thursday- December 10, 2009

Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Torso Twists w/ tubing 1 x 15 (easch side)
Hanging Knee Lifts 1 x 15
Planks 1 x hold up to 45 sec
Stability Ball Knee Tucks 1 x 15

8 Sets (15-25) of various other abs
(half ups, sit-up twists w/ medicine ball, obliques, leg raise kicks, etc)

Weights:
Bench Press 3 x 15
Arnolds 3 x 15
Lateral Raises 3 x 15
Lat Pulldowns 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15

Cardio:
25 minutes on Treadmill
-mix it up: inclines, run, walk

_________________________

About 1 hr 30 min

Wednesday- December 9, 2009

600 Swim (150 Swim, 50 Kick w/o board)
400 Pull

700 Free, every 4th lap FAST
400 IM Drill
200 Kick
600 Free, every 3rd lap FAST
300 IM Drill
200 Kick
500 Free, every other lap FAST
200 IM Drill
200 Kick
400 Free FAST
100 IM Drill
200 Kick

200 EZ
_________________________

5200 SCY
1 hr 30 min

-Took 30 sec rest between each thing
-Back bugging me a bit, just overall tired feeling
-4:36 on 400 FAST, I died like the Piano got dropped on me

Tuesday- December 8, 2009

300 Swim
300 Reverse IM Drill
200 Kick
4 x 50 @ 1:00 Build

10 x 75 @ 1:15
25 Drill/25 DPS/25 Build
2 Free, 1 Choice

4 x 100 Free @ 1:30 Build
4 x 100 Free @ 1:30 Desc 1-4
8 x 50 Free FAST @ 1:15
3 x 100 Free @ 1:30 Build
3 x 100 Free @ 1:30 Desc 1-3
8 x 50 FAST @ 1:15 (2 Free, 1 Back)
2 x 100 Kick @ 2:10 Build
2 x 100 Kick @ 2:00 Desc 1-2
8 x 50 Kick FAST @ 1:15 (2 Free, 1 Fly)

250 EZ
_______________

5000 SCY
About 1 hr 40 Min

Saturday- December 5, 2009

St. Nicks Swim Meet @ GA Tech
Short Course Meters

600 Swim
200 Kick
400 Pull (until they told me I can't use paddles in warmup)
200 Drill

4-5 dive 25's

Results (in order of my events):
800 FREE: 10:15.37 (2nd in age group)
50 FREE: 26.61 (2nd in age group)
200 FREE: 2:12.41 (2nd in age group)
100 FREE: 59.62 (1st in age group)
400 FREE: Scratched (probably should have swam for points for team & high point)

I think the meet was an overall success for me. For one, I wasn't rested at all. Two, I didn't wear a tech suit, matter of fact I wore a Speedo Endurance Square Leg that I train in. Three, I dropped two seconds in the 50, 3 in the 100, 8 in 200 Frees from a year ago in Columbia.

Next up....possibly Auburn Meet in Feb or St. Pat's in March. I will now focus on 500 Free down. After my 800 I can see that I REALLY need a training partner/team to be able to train for distance. My 50 and 100's felt great...just need to keep working on turnover, endurance speed, and those quality test sets.

Friday- December 4, 2009

800 Swim
400 Kick
600 Pull
200 IM Drill

16 x 50 @ 1:00
1-4: Swim w/ Fins Choice, Descend 1-4
5-8: Free w/ Fins, Descend 1-4
9-12: Free Build
13-16: Free, Descend 1-4

200 EZ
_______________________

3000 SCY
About 55 min

-Just easy, stretch-it-out swim before my meet tomorrow.

Thursday- December 3, 2009

10 x 100 Choice @ 2:00
- First 5 choice
- Second 5 odds pull, evens kick

(5x)
4 x 25 w/ fins @ :35
odds free no breather
evens kick underwater (1 free, 1 SDK on back)

(4x)
4 x 25 @ :35
Underwater,FAST, easy, drill by 25's

(2x)
12 x 25 @ :30
3 Fly, 3 Bk, 3 BR, 3 Fr
-make round 2 faster

12 x 50 @ 1:05
25 Stroke/25 Drill (3 of each stroke)
Descend each 3 to fast

4 x 100 Pull w/ Paddles & Snorkel @ 1:30

200 EZ
________________

3700 SCY
Exactly 1 hr 30 min

Tuesday- December 2, 2009

Core:
(3x- 3 x 15 on each)
Capt. Chair Leg Raises
Hanging knee lifts
Torso Rotations with Tubing
Planks
Choice of Abs

Soaked in Hot Tub for 20 minutes

Tuesday- December 1, 2009

200 Swim, 200 Kick, 200 Pull, 200 Drill, 200 Swim

12 x 50
Odds: Skull w/ buoy @ 1:15
Evens: IM order 25/25 Free w/ buoy only @ :60

(3x)
4 x 100 @ 1:30
1 x 400 Pull (Buoy, Paddles,Snorkel) @ 1:00 rest
- Set 1- Hold 1:15 on 100's, #2 hold 1:10, #3 hold 1:05

8 x 25 @ :40
odd: no breather fly or free
even: underwater

200 EZ
_____________________________

4400 SCY
1 hr 22 min

-Still feeling pretty tired overall, but held at or under pace on all the 100's (even the 1:05)
-Will be easing back yardage and intensity as week goes on since I have a meet on Saturday and I'm swimming ALL the frees (50,100,200,400,800)
-Tomorrow will just be some core stuff in the gym, light cardio, and a soak in the hot tub!
-Next week training will pick back up and weights, core, and more cardio will be incorporated. This will continue through Dec/Jan until I taper for the Auburn meet in Feb.

Monday- November 30, 2009

Warm up
1000 every 4th length kick without a board

12 x 50 Pull
1-6: 1 Free BR3, 1 25 IM order/25 free
7-12: 1 Free BR5, 1 Free (3, 2, 1 breaths per 50)

400 free cruise @ :30 rest
400 IM strong @ :30 rest
300 free recovery @ :30 rest
300 IM strong @ :30 rest
200 free recovery @ :20 rest
200 IM strong @ :20 rest
100 free recovery @ :20 rest
100 IM strong @ :20 rest
1:00 rest
300 free cruise @ :30 rest
300 kick strong @ :30 rest
200 free cruise @ :20 rest
200 kick strong @ :20 rest
100 free cruise @ :20 rest
100 kick strong

200 easy
_________________

5000 SCY
about 1 hr 30 min

-Felt like crap, I think my run last night killed me today (legs dead, back stiff, just lithargic)

Sunday- November 29, 2009

45 minutes of Walk/run with the dog. Ran all the long downhills and flat bits, walked the uphills.

Friday- November 27, 2009

800 Swim
400 Kick
600 Pull
200 IM Drill

-Hold 1:10 or better on all 100's and 50 or better on all 50's
1 x 100 @ 1:30
1 x 50 @ :60
2 x 100 @ 1:30
2 x 50 @ :60
3 x 100 @ 1:30
3 x 50 @ :60
3 x 100 @ 1:20
3 x 50 @ :60
2 x 100 @ 1:20
2 x 50 @ :60
1 x 100 @ 1:20
1 x 50 @ :60

200 EZ Warmdown
_________________

4000 SCY
About 1 hour 10 min

-Short workout due to family obligations and hiring my father as a "sitter" for a few hours
-Swam at YMCA, 4 lane, shallow, very warm....not the greatest but at least I got a workout in

Wednesday- November 25, 2009

10 x 100 @:15 rest (4 swim, 4 Pull, 2 kick)

6 x 100 free descend @ 1:30
6 x 25 free fast @:30
1:00 rest
6 x 100 IM or stroke descend @ 1:45
6 x 25 stroke fast @ :30
1:00 rest
4 x 100 free descend @ 1:25
8 x 25 free fast @ :30
1:00 rest
4 x 100 IM or stroke descend @ 1:45
8 x 25 stroke fast @ :30
1:00 rest
400 kick every 4th length all out kick
:30 rest
4 x 100 choice build @ 1:35
4 x 50 choice fast @ :60

6 x 50 ascend to easy @:60
______________________________

5000 SCY
About 1 hr 30 min

-Descended my 100's free from 1:14-1:04
-Descended my IM's 1:25-1:12

Tuesday- November 24, 2009

5 x 200 @ :20 rest
Swim, Kick, Pull, Drill, Swim

4 x 25 Swim IM Order @ :35
2 x 50 Kick Build @ 1:00
4 x 25 Kick UW w/ Fins @ :30
2 x 50 Build 25’s (Fly/Bk, Br/Fr by 25’s) @ 1:00
1 x 100 Free Build

6 x 50 @ :60, descend frees)
Odd: Free
Even: IM Order
3 x 100 @ 1:30, hold 1:15
1 x 300 Free NS @ 4:30
1 x 300 Pull @ 4:30 descend each 100
3 x 100 @ 1:20, hold 1:10
6 x 50 @ :60, descend choices
Odds: Choice
Evens: Free

Cool-Down (200)

_____________________

3500 SCY
About 65 minutes

-Was really sick over the weekend, the whole family was, so one day I got NO sleep and the other I slept ALL day. So I took Monday off to recover.
-Actually felt really "light" in the water and pretty good for being out 3 full days
-Held too fast on where I was supposed to hold 1:15, I was like 1:08 on the first one and had to bad way off. Held 1:08 on the ones I was to hold 1:10. So I am getting a better feel for where I should be on pace work 100's

Friday- November 20, 2009

Warm up
600 every 3rd length FT drag, 400 reverse IM drill

16 x 25 @:30
4 UW with Fins
4 Swim IM Order

12 x 25 :08 sprints off each wall @ :30

8 x 25 @ :30
descend each group of 2

4 x 25 fast choice @:30

20 x 50 all out @ 1:30
3 Free, 1 Choice

5 x 200 Pull w/ Buoy, Paddles, Snorkel @ 2:45

200 EZ
________________

4200 SCY
About 1 hour 35 min

-Good Sprint Workout, you should be exhausted after the 20 x 50's

Thursday- November 19, 2009

Warm up
4x 250 @ :20 rest
Odds 150 swim, 100 IM drill
Evens 150 swim, 100 kick

15 x 100
5 free build @ 1:30
5 stroke build @ 1:40
5 kick build @ 2:00

500 free negative split @:20 rest
400 IM 25 drill, 25 swim @ :20 rest
300 free negative split @ :20 rest
200 IM 25 kick 25 swim @:20 rest
100 free fast

3 x 100 kick fast @ 2:00
2 x 100 free hypoxic (breathe 4-3-2-1 by 25s) @ 1:30
3x 100 stroke fast @ 1:40
2x 100 free easy
___________________

5000 SCY
1 hr 30 min

-Tired, but a good tired, like I'm making progress.
-Backstroke actually felt pretty good, 1:12-1:14 on fast 100's

Wednesday- November 18, 2009

Warm up
10x 50 free easy @:60
5x 50 free stroke drill @:60
5x 50 kick @ :60

6x 200 free @ 2:40
-Breathe every 5, breathe every 3, no breathing in/out of turns

5x 200 stroke or IM @:15 rest
-Drill, 25 kick/25 swim, kick, long and relaxed, strong)

4x 200
-Odds 100 kick 100 free build 3:20
-Evens 100 kick 100 stroke build 3:30

3x 200
-2 build choice, 1 fast for time

2x 200
-100 kick strong, 100 swim easy
___________________________

5000 SCY

Tuesday- November 17, 2009

Core:
(3x)
Capt. Chair Straight Leg Raises 1 x 15
Planks (hold as long as possible)
Torso Twists with Tubing 1 x 15
Half Ups 1 x 25
Hanging Knee Lifts 1 x 15

Stability Ball Knee crunches 3 x 15
Obliques 2 x 25
Seated Torso Twists w/ Medicine Ball 3 x 25

Weights:
Chest Presses 3 x 15 (w/ Tubing)
Chest Flys 3 x 15 (w/ Tubing)
Lateral Raises 3 x 15 (w/ Tubing)
Front Raises 3 x 15 (w/ Tubing)
Rear Delts 3 x 15
Lat Pulldown 3 x 15
Rows 3 x 15 (w/ Tubing)
Tricep Kickbacks 3 x 15 (w/ Tubing)
Tricep Presses 3 x 15 (w/ Tubing)
Bicep Curls 3 x 15 (w/ Tubing)
Concentration Curls 3 x 15

Cardio:
20 minutes on Treadmill (4.0 at 7.5-10.0 incline)

_________________________

About 1 hr 45 min

-Pretty much going away from weights and will soon be freezing my Y membership to save $$$ and concentrate more on swimming, core, cardio. Weights will be limited to surgical tubing, push ups, pull ups, dips, etc.

Monday- November 16, 2009

5 x 200 (Swim, IM Drill, Kick, Pull, Swim) @ :15 rest

12 x 50 IM Drill @ 1:00

(3x)
12 x 25 no breather @ :35
6 x 50 free build @ :50
1 x 300 Strong @ 4:30

1:00 rest

(3x)
8 x 25 Drill @ :30
4 x 50 free build @ :50
1 x 200 Strong @ 3:00

200 EZ Warmdown
___________________

6300 SCY
About 1 hr 55 min

-Took longer than I thought due to all the short interval stuff
-3:35, 3:28, 3:28 on 300's
-2:15, 2:18, 2:15 on 200's

Friday- November 13, 2009

1000 Warmup, every 4th lap kick w/o board

12 x 50 Drill IM order (x3) @ :60

400 Free Cruise, 400 IM Pull FAST :20 rest
300 Free Cruise, 300 IM Pull FAST
200 Free Cruise, 200 IM Pull FAST
100 Free Cruise, 100 IM Pull FAST
300 Free Cruise, 300 Kick FAST :20 rest
200 Free Cruise, 200 Kick FAST
100 Free Cruise, 100 Kick FAST

200 EZ Warmdown
______________________

5000 SCY
1 hr 30 min

-Worn out after 4 straight days of swimming!

Thursday- November 12, 2009

(3x)
1 x 100 @ 1:40/1:30/1:20
8 x 25 @ :30/:25/:20

(2x)
1 x 300 Pull NS @ 4:30
2 x 150 Pull 75Fr/75Bk @ 2:30
3 x 100 Pull, Descend 1-3 @ 1:25

4 x 50 Kick @ 1:00
4 x 150 Fl/Bk/Br by 50's @ 2:30
1 x 150 Kick FAST @ 3:00
4 x 75 Fl/Bk/Br by 25's @ 1:15
4 x 25 Kick @ :30
4 x 75 FAST Free @ 1:05

200 EZ Warmdown
_______________________

4850 SCY
About 1 hr 20 min

Wednesday- November 11, 2009

WARMUP
400 Swim
200 Kick
200 Pull
200 IM Drill

SET 1
3 x 50 Drill @ :50
1 x 100 Kick @ 2:00
3 x 50 Descend @ :50
1 x 100 Kick @ 2:00

SET 2
300 DISTANCE PACE @ 4 : 20 (~ 35 sec rest)
250 HARD @ 3 : 20 (~ 15 sec rest)
100 KICK @ 2 : 30 (~ 35 sec rest)

300 DP@ 4 : 20 (~ 35 sec rest)
200 HARD @ 2 : 40 (~ 10 sec rest)
100 KICK @ 2 : 30 (~ 35 sec rest)

300 DP @ 4 : 20 (~ 35 sec rest)
150 HARD @ 2 : 00 (~ 10 sec rest)
100 KICK @ 2 : 30 (~ 35 sec rest)

300 DP@ 4 : 20 (~ 35 sec rest)
100 HARD @ 1 : 20 (~ 7 sec rest)
100 KICK @ 2 : 30 (~ 35 sec rest)

300 DP @ 4 : 20 (~ 35 sec rest)
50 HARD @ 0 : 40 (~ 7 sec rest)
100 KICK

SET 3
16 x 25 @ :30
4- Kick w/ fins underwater (odds streamline free, even SDK on back)
4- Swim w/ fins and snorkel, work on head down, perfect stroke

200 EZ Warmdown
________________________

4850 SCY
Exactly 1 hr 30 min

-Good Fat Burner workout and constant effort throught
-Held 3:38-3:43 on 300's DP
-2:52, 2:15, 1:44, 1:05, :30 on HARD stuff
-Just a good, solid workout. Felt decent.

Tuesday- November 10, 2009

1000 Warmup (400 swim, 200 kick, 200 pull, 200 IM Drill)

5 x 150 (100 Hypoxic, 50 Kick) @ :15 rest

(5x)
150 free build @:15 rest
3x 50 (25 fly/25 free; 25 back/25 free; 25 breast/25 free)

(5x)
1 x 100 @ 1:30
2 x 50 free w/ 1 breathe per lap @1:00

5x 50 free (build) @:60
5x 50 free (sprint)@:60
5x 50 choice (2 drill, 3 easy) @:60

______________________

5000 SCY
1 Hr 35min

Friday- November 6, 2009

800 Swim

8 x 100 Kick @ 2:00
-Descend 1-4, 5-8

8 x 100 Pull @ 1:50
-Good Effort- Buoy & Strap 1-4, add Paddles 5-8

4 x 100 Drill Choice @:15 rest
4 x 25 Kick underwater w/ fins @ :15 rest
1 x 100 Swim with fins perfect stroke @:15 rest
4 x 25 Kick underwater w/ fins @ :15 rest
1 x 100 FAST all out!

100 EZ Warmdown
_____________________

3300 SCY
About an hour

-Swam at lunch since I had to be to work early
-1:30 on #4 & #8 Kick
-:58 on last 100 free! Felt good but legs faded!

Thursday- November 5, 2009

Core:
(3x)
Captain Chair Leg Raises 1 x 15
Choice of crunch/sit-ups 1 x 15
Tubing torso rotations 1 x 20
Hanging knee lifts 1 x 15
Stability ball knee tucks 1 x 15

Cardio:
just 10 min on the treadmill

Soaked in hot tub for 15-20 min to try to loosen up the back

Wednesday- November 4, 2009

Warm up
5x (75 swim, 25 kick; 75 swim, 25 backstroke)

8x 100 kick @ 2:00
(fast in and out of the walls)

500 Pull (50 hypoxic free/75 build free)

8x 100 @ 1:40 (50 stroke, 50 free)
5x 100 @ 1:30 free build
8x 100 @ :20 rest (25 fly/25 back, 50 kick)
5x 100 @ 1:45 stroke (50 back or breast, 50 fast)

100 easy
____________

5000 SCY
About 1 hr 30 min

-Felt good this morning, not overly fast, but pretty good.
-Held 1:15-1:20 on first 8 100's, 1:15 on builds, 1:35 on next 8, 1:10-1:15 on last 5.

Tuesday- November 3, 2009

Core:
(3x)
Planks- hold up to 45 sec.
Capt. Chair Leg Raises 1 x 15
Tubing Torso Twists 1 x 20 (each side)
Hanging Leg Raises 1 x 15
Stability Ball Knee Tucks 1 x 15

200 Various other abs

Weights:
Bench Press 3 x 15
Chest Flys 3 x 15
Arnolds 3 x 15
Rear Delts 3 x 15
Lat Pulldown 3 x 15
Lawnmower Pulls 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickback 3 x 15
Bicep Curls 3 x 15
Concentration Curls 3 x 15

Cardio:
15 Minutes at 4.0 MPH on 10.0 incline
_________________________

About 90 minutes

-Tried working out at Cobb Centrals gym. Its VERY basic and small but okay since thier was only one other person in their. Not sure I'm ready to give up the YMCA for it.
-By the way, today is my 8th wedding anniversary!

Monday, November 2, 2009

700 Swim (Every 4th lap choice)
300 Kick/Swim by 25's

1 x 300 Free @:30 rest 2 x 50 Kick @ 1:10
1 x 300 Free @:30 rest 2 x 50 Kick @ 1:05 Build
1 x 300 Free @:30 rest 2 x 50 Kick @ 1:00 FAST
-Descend each set (300, 200, 100, 50)to 85%

1 x 200 Free @:20 rest 3 x 50 IM order (no free) @ 1:00
1 x 200 Free @:20 rest 3 x 50 IM order build @ 1:00
1 x 200 Free @:20 rest 3 x 50 IM order FAST @ 1:00

1 x 100 Free @:15 rest 4 x 50 Pull-Choice @ 1:00
1 x 100 Free @:15 rest 4 x 50 Pull Build @ 1:00
1 x 100 Free @:15 rest 4 x 50 Free FAST @ 1:00

1 x 50 Free @ :10 rest 5 x 50 Choice @ 1:00
1 x 50 Free @ :10 rest 5 x 50 Build @ 1:00
1 x 50 Free @ :10 rest 5 x 50 Choice FAST @ 1:00

200 EZ Warmdown
____________________

5200 SCY
just over 1 hr 30 min

-Back bugging me this AM so it was pretty pathetic to be honest, but I clawed my way through

Friday- October 30, 2009

800 Swim
400 Kick
600 Pull
200 IM Drill

3 x 200 w/ Paddles & Snorkel @ 3:00
3 x 150 Fl/Bk/Br by 50's w/ Fins @ 2:30
3 x 100 Kick Build @ 2:00
3 x 25 Kick underwater w/ Fins @ :30
25 EZ or do a 4th underwater

8 x 25 @ :50
-BLAST 20 yards, 5 yard EZ (really concentrate on pure speed)
-2 of each stroke, reverse IM order

200 EZ Warmdown
_____________________

3850 SCY
About 1 hr 15 min

-Definintely feeling better today, physically and in the water. Will be back up to 5000K yards per workout next week.

Thursday- October 29, 2009

Core:
(3x)
Planks- hold up to 45 sec.
Capt. Chair Leg Raises 1 x 15
Tubing Torso Twists 1 x 20 (each side)
Hanging Leg Raises 1 x 15
Stability Ball Knee Tucks 1 x 15

200 Various other abs

Weights: (Tubing only)
Chest Flys 3 x 15
Standing Chest Presses 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Rows 3 x 15
Freestyle pulls 3 x 50
Tricep Kickbacks 4 x 15
Bicep Curls 4 x 15

Cardio:
15 Minutes on Treadmill (4.0 MPH at 10.0 incline)

_________________

About 1 hr 15 min

-Still getting over being sick so whats left of this week will be moderate type stuff
-Had to cut short anyway to be at work early

Wednesday- October 28, 2009

800 Swim
400 Kick
600 Pull
200 IM Drill

(2x)
1 x 25 Free @ :15 rest
1 x 50 Free @ :15 rest
1 x 75 Free @ :15 rest
1 x 100 Free @ :15 rest
-Make each distance faster to where the 100 is fast

1 x 25 Free @ :15 rest
1 x 50 Fr/Bk @ :15 rest
1 x 75 Fr/Bk/Br @ :15 rest
1 x 100 Fr/Bk/Br/Fl @:15 rest
-Moderate effort

200 EZ Warmdown
____________________

3200 SCY
About an hour

-First day back in the H2O in week due to being sick. My nose ran, but not TOO bad. Just trying to get a feel back for the pool this week. Will start back training next week

-Actually felt decent and flexible, probably due to not doing any weights or cardio for the last week!

-Went about 1:04 on 100's

Monday- October 26, 2009

Been sick since last Thursday so I'm pretty much laying low. Lots of sinus congestion, runny/stuffed nose, no energy. Gonna maybe try to get the pool tomorrow at lunch time for a short/easy 3000 SCY. Its been a week since I've been in.

Check back soon, hopefully I'll be up and running (literally and figuratively)

Thursday- October 22, 2009

Core:
Capt. Chair Leg Raises 3 x 15
Torso Rotations w/ tubing 3 x 15
Hanging Leg Raises 3 x 15

Weights:
Bench Press 3 x 15
Standing Chest Flys 3 x 15
Dips 3 x 10

Arnolds 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Rear Delt Raises 3 x 15

Lat Pulldown 3 x 15
Straight Arm Pulldown 3 x 15
Cable Rows 3 x 15

Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15

Straight Bar Curls 3 x 15
Concentration Curls 3 x 15
Shrugs 3 x 15

Cardio:
Walk 1 Min @ 4.0
Jog 1 Min @ 6.0
20 Min Total

_______________
About 90 Minutes

-Feeling a little worn down lately. I'm on the edge of a cold (sore throat, running/stuffed nose, little cough). Gonna try to power through it unless it just decides to knock me out.

Wednesday- October 21, 2009

400 Swim (every 4th lap back)
200 Kick
200 Pull
200 Drill

500 Pull w/ Paddles & Snokel @ :30 rest
5 x 100 Free (2 @ 1:30, 2 @ 1:20, 1 @ 1:10 fast)
500 Pull w/ choice of equipment @:30 rest
5 x 100 Free (2 @ 1:30, 2 @ 1:20, 1 @ 1:10 fast)
500 Pull w/ Paddles & Snokel

16 x 50 @ :10 rest
4- Scull w/ Buoy only
4- IM order/kick by 25
4- Scull w/ Buoy only
4- IM order FAST/25 EZ
_____________

4300 SCY
About 1hr 15 min

-Went to Mtn. View only to find I had left my swim equipment bag at Cobb Central so had to drive over their to swim. Had to cut it a little short this AM.

Monday- October 19, 2009

400 Swim
200 Kick
200 Pull
200 Drill

16 x 100
4- Swim Strong @ 1:30 (keep under 1:10)
2- Kick @ 2:00
4- Pull w/ Paddles & Snorkel Strong @ 1:30
2- Kick @ 2:00
4- Swim, descend 1-4 @ 1:30

16 x 25 Kick underwater w/ fins @:40
odd- free
even- SDK on back
3rd set of 4 swim IM order FAST

200 EZ
_________________________________

3200 SCY
About 1hr or so

-Swam at lunch break at Cobb Central

Friday- October 16, 2009

600 (150 swim, 50 kick), 400 (100 swim, 100 IM drill)

6x 100 kick build, 200 free build, 200 free strong

6x 100 Pull relaxed, 200 Pull build, 200 Pull strong

6x 100 free relaxed, 200 kick build, 200 kick strong

6x 100 Pull relaxed, 100 stroke build, 100 stroke strong

200 easy

5000 yards

Thursday- October 15, 2009

30 Minutes of Core
30 Minutes of Leg Weights
30 Minutes of Cardio (10 minute walk, 20 (1 minute walk, 1 run) minutes)

Tuesday- October 13, 2009

30 minutes worth of core and abs

30 minutes of weights (upper body)

30 minutes of cardio (bike & treadmill @ incline)

Monday- October 12, 2009

(2x)
3 x 100 free @ 1:45
200 IM drill @ :15 rest

20x 50 free
1-5: breathe every 5 strokes
6-10: breathe every 7 strokes w/ Buoy
11-15: Tennessee Tumblers
16-20: Paddles only 1 breath for each 25

12 x 75 free
2 strong @ 1:15
1 relaxed @ 1:30

16x 50 IM order @:15 rest
1-4: drill
5-8: easy
9-12: build
13-16: strong

6x 100 IM
2 strong, 1 relaxed @ :20 rest

20x 25 kick 4 strong, 1 easy @ :10 rest

100 easy
________________

5000 SCY
About 1 hr 30 min

-Felt pretty good this AM
-Held about 47-48 on 75's strong

Friday- October 9, 2009

400 Swim
200 Kick
200 Pull
200 Drill

12 x 75 Kick build @ :15 rest

12 x 50 Hypoxic @ :60
-Get 4 breathes first 50, 3 on 2nd, 2 on 3rd, 1 on the 4th (repeat 3x)

12 x 25 Stroke @ :30
-Work Streamline & Stroke

12 x 100 Free
-3 @ 500 Pace @ 1:30
-1 EZ @ 2:00

12 x 75 @ :20 rest
odd: Fr-Bk-Fr
even: FAST

200 EZ
______________________

5200 SCY
About 90 minutes

-Held 1:05-1:08 on 100's, not my best but I've been slacking in the pool lately with the # of workouts. I need to get on track!!!

Thursday- October 8, 2009

Core:
(3x)
Plank (hold for up to 1 minute)
Capt. Chair Leg Raises 1 x 15
Torso Rotations w/ Tubing 1x 15
Hanging Knee Lifts 1 x 15
Stability Ball Knee Tucks 1 x 15
Cruches 1 x 25

Weights (Lower Body)
Leg Press 3 x 15
Lunges 3 x 30
Leg Curls 3 x 15
Calf Raises 4 x 15
Skip Walk 3 x 25

Cardio:
10 minutes on rowing machine
20 minutes upright bike
-Good efforts on both
_______________________________

90 minutes

Tuesday- October 6, 2009

Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Torso Rotations w/ Tubing 1 x 15
Hanging Knee Lifts 1 x 15

(3x)
Half ups 1 x 25
Stability Ball Knee Tucks 1 x 15
Half ups on Stability Ball 1 x 15
Obliques 1 x 25 (each side)

Weights (Upper Body):
Bench Press 3 x 15
Dumbell Flys 3 x 15
Lateral Raises 3 x 15
Rear Delt Raises 3 x 15
Lat Pull 3 x 15
Dumbell Rows 3 x 15
Tricep Pulldown 3 x 15
Tricep Kickback 3 x 15
Concentration Curls 3 x 15
Barbell Curls 3 x 15

Cardio:
10 minutes on Eliptical

-Starting back up in gym after a week off, tough getting back in the grove
-Will start concentrating on more core/dryland exercises/cardio and less weights as I'll probably start swimming one more day a week

Monday- October 5, 2009

300 Swim
300 IM Drill
200 Kick
200 Swim

10 x 75 @:15 rest
odd: free build
even: Indiana IM

5 x 250
-200 aerobic :10 rest, 25 fast :5 rest, 25 fast :5 rest

(4x)
3 x 50 back @ 1:00
1 x 100 (25 fly/25 back) @:15 rest

8 x 75 @:15 rest
-Pull w/ paddles & snorkel
odds: build
evens: reverse build

(2x)
1 x 100 IM @:15 rest
1 x 100 free EZ @:15 rest

—————————

5000 SCY
1 hr 30 min

Friday- October 2, 2009

400 Swim
200 Kick
300 Pull
100 Drill

2 x 800 Pull w/ Paddles & Buoy @ :30 rest
1- Neg Split by 400's (take :5 at 400 to get time)
2- Same but use Snorkle and take off Buoy

2 x 600 @ :30 rest
- Swim/Kick/Swim by 200's making 3rd 200 faster than the first, Kick is mod/fast

2 x 400 @ :30 rest
1- Pull w/ Buoy & Paddles Neg. Split by 200's
2- Pull w/ Paddles & Snorkle Neg. Split by 200's

2 x 200 @ :30 rest
- 50 Fast Swim/100 Kick Mod/Fast/50 Swim Fast

200 EZ Warmdown
______________________

5200 SCY
About 1 hr 25 min

Monday- September 28, 2009

10 x 100 @ 1:45 50 Kick (no board)/50 Swim

12 x 75 kick odds build, evens other than free @ 1:30

5 x 50 Free FAST @ :55
200 Pull (buoy & paddles) Hypoxic @ :20 rest
400 IM (50 Drill/50 Swim) @ :20 rest
150 EZ

5 x 50 Free FAST @ :55
300 Pull Hypoxic @ :20 rest
300 IM (25 Drill/50 Swim) @ :20 rest
150 EZ

5 x 50 Free FAST @ :55
400 Pull Hypoxic @ :20 rest
200 IM Swim @ :20 rest
250 EZ
______________

5000 SCY
About 1 hour 25 min

Friday- September 25, 2009

500 Swim
400 Kick w/ fins
300 Pull
200 Drill
100 Build

8 x 400 @ :20 rest
1- Pull w/ Buoy & Paddles, breathe 3-5-7-9 by 100's
2- Pull w/ Buoy & Paddles, descend each 100
3- Kick w/ Fins 100 Fr/100 Choice
4- Kick (no fins), descend each 100
5- 50 Drill/50 Swim Choice
6- Swim, descend each 100
7- Pull w/ Paddles & Snorkel working on stroke
8- Pull w/ Paddles & Snorkel, descend each 100

200 EZ
_______________________

4900 SCY
About 1 hr 20 min

Wednesday- September 23, 2009

30 minute swim (go at least 1800)

(4x)
1 x 75 @ 1:15 50fr/25bk
2 x 25 @ :30 Catchup drill
1 x 75 @ 1:20 50bk/25 fr
2 x 25 @ :30 Kick Back
1 x 300 @ 4:15 build

300 EZ
_________________

4200 SCY
About 75 minutes

-Supposed to be on vacation this week but it fell through and then the floods in ATL happened so my schedule has been off until today.

Friday- September 18, 2009

800 Swim
400 Kick
600 Pull
200 Drill

(4x)
12 x 50 @ 1:00
1-3 Drill
4-6 Pull
7-9 Kick
10-12 Swim, Desc 1-3
*IM Order by Set

200 EZ
_______________
4600 SCY
About 1 hour 35 min

-Just stroke work today

Thursday- September 17, 2009

Core:
(3x)
Captain Chair Leg Raises 1 x 15
Torso Rotations with Tubing 1 x 15 (each side)
Hanging Knee Lifts 1 x 15

(3x)
Planks- hold up to 45 sec
Stability Ball Knee Tucks 1 x 15
Half Ups 1 x 25

Medicine Ball Torso Rotation 1 x 50
Obliques 1 x 25 (each side)
Negatives on decline bench with medicine ball 1 x 15
Stability ball passes arm to legs 1 x 25

Weights (Legs):
Squats 3 x 15
Lunges 3 x 15
Dumbell Uprights 3 x 15
Box Jumps 3 x 25
Calfs 4 x 15

Cardio:
30 minutes
-3 min walk at 4.0 MPH
-2 min run at 6.0 MPH

_____________________

About 90 minutes

Wednesday- September 16, 2009

800 Swim
400 Kick
600 Pull
200 Drill

10 x 100 Free @ 1:30, hold best avg.

(4x)
4 x 25 Kick w/ fins underwater :40
odds: SDK on back
even: Free on stomach
1 x 50 FAST (IM order):45
1 x 50 EZ 1:00

200 EZ
____________________

4000 SCY
About 1 hr 15 min

-Had to cut it short today to be at work early
-Held 1:06-1:07 on 100's, probably could have held faster but split lane with slow lady who was all over the lane.

Tuesday- September 16, 2009

Core:
(3x)
Captain Chair Leg Raises 1 x 15
Torso Rotations with Tubing 1 x 15 (each side)
Hanging Knee Lifts 1 x 15

(3x)
Planks- hold up to 45 sec
Stability Ball Knee Tucks 1 x 15
Half Ups 1 x 25

Medicine Ball Torso Rotation 1 x 50
Obliques 1 x 25 (each side)
Negatives on decline bench with medicine ball 1 x 15
Stability ball passes arm to legs 1 x 25

Weights (Upper):
Chest Press (Machine) 2 x 15
Chest Flys (Machine) 2 x 15
Standing Cable Flys 2 x 15
Incline Press 2 x 15
Lying Chest Flys 2 x 15

Barbell Shoulder Press 2 x 15
Lateral Raises 2 x 15
Rear Delts 2 x 15

Cable Rows 2 x 15
Straight Arm Pulldown 2 x 15
Pullups 2 x 5

Tricep Pulldown 2 x 15
Tricep Kickback 2 x 15

Concentration Curls 2 x 15
Barbell Curls 2 x 15

Cardio:
30 minutes Treadmill
3 min walk @ 4.0 MPH
2 min job @ 6.0 MPH

_______________________

About 95 minutes

Monday- September 14, 2009

600 Swim
200 Kick
400 Pull
200 Drill

16 x 75 @ :15 rest
(4) Indiana IM (FL-Bk-Br, Bk-Br-Fr, etc)
(4) Swim w/ Snorkel, desc 1-4

16 x 75 @ :10 rest
(4) Kick, odd Fr-Fl-Fr, even Fl-Fr-Fl
(4) Swim, desc 1-4 to FAST

16 x 25 Kick Underwater (no breathers) w/ Fins @ :40
Alt. 2 Free, 2 Back

200 EZ Warmdown
____________________

4400 SCY
About 1 hr 25 min

-Didn't have a planned workout and back was bugging me in the water. Do better on Weds.

Friday- September 11, 2009

(4x)
1 x 200 @ 3:00
4 x 50 Drill Choice @ 1:00

4 x 100 Kick @ 2:00/1:55/1:50/FAST
4 x 50 Kick Breast @ 1:00

1 x 400 Pull @ 5:30
4 x 50 Pull Breast @ 1:00
1 x 200 Pull @ 3:00
4 x 50 Kick @ :55
1 x 100 Pull @ 1:30
4 x 50 Pull Breast @ 1:00

(4x)
3 x 100 Free Pull FAST @ 1:30
1 x 200 EZ @ 3:30

200 EZ Warmdown
_____________________________

5000 SCY
About 1 hr 35 min

- Only got through 1 round on last set due to having to wait for a lane and getting in late
- Held right at 1:00-1:01 on fast 100's pull

Thursday- September 10, 2009

Weights (Lower):
Leg Extensions 3 x 15
Lunges 3 x 15 (each leg)
Leg Curls 3 x 15
Calf Raises 4 x 15

Core:
Captain Chair Leg Raises 3 x 15
Tubing Torso Rotations 3 x 15
Hanging Knee Lifts 3 x 15
Planks 3 x hold as long as possible
Stability Ball Knee Tucks 4 x 15
Various Sit ups 5 x 25

Cardio:
15 minutes on Treadmill at 4 MPH on 15.0 incline

________________________

About 1 hr 15 min

-Having a major issue with a tooth that is killing me. Didn't feel much like working out but going to dentist this afternoon

Wednesday- September 9, 2009

400 Swim
400 Swim/Kick/Drill by 50's
8 x 50 @ 1:00 desc 1-4

200 Kick w/ fins :30 rest
6 x 100 Pull (Paddles & Buoy) @ 1:20
200 Kick
6 x 100 IM @ 1:45
200 Kick w/ fins :30 rest
6 x 100 Paddles & Snorkel @ 1:30
200 Kick @ :30 rest
8 x 50 desc 1-4 (:60, :55, :50, :45 x 2)

200 EZ
_____________________________

4400 SCY
About 1 hr 25 min

Tuesday- September 8, 2009

Weights (Upper Body):
Bench Press 3 x 15
Seated Flys 3 x 15
Dumbell Flys 3 x 15
Incline Press 3 x 15
Standing Flys 3 x 15

Dumbell Shoulder Press 3 x 15
Lateral Raises 3 x 15
Rear Delts 3 x 15

Lat Pulldown 3 x 15
Straight Arm Pulldown 3 x 15
Rows 3 x 15

Tricep Pulldown 3 x 15
Tricep Kickbacks 3 x 15

Barbell Curl 3 x 15
Concentration Curls 3 x 15

Shrugs 3 x 15

_______________________

About 1 hr 20 min

Wednesday- September 3, 2009

Weights (Lower body):
Leg Press 3 x 15
Lunges 3 x 15
Leg Curls 3 x 15
Calf Raises 3 x 15

Core/Abs:
Capt. Chair Leg Raises 3 x 15
Hanging Knee Lifts 3 x 15
Torso Rotations w/ Tubing 3 x 15
Planks 3 x hold for up to 60 sec
Stability ball knee tucks 3 x 15
Half ups 2 x 25
Obliques 1 x 25 each side
Various others 3 x 25

Cardio:
10 minutes on rowing machine
20 minutes walking on treadmill (increasing height each 2:30)
_______________________

About 1 hr 20 min

Wednesday- September 2, 2009

16 x 100 @ 1:40
2 Easy/4 free-back by 50's/3 Neg. Split/2 Drill/3 free-choice by 50's/3 descend

200 Free @ :15 rest
400 Free @ :15 rest
600 Free @ :15 rest
400 Free @ :15 rest
200 Free @ :15 rest

-Work on distance per stroke (DPS) and acceleration of pull past the hips to recovery
-Goal is not speed, but stroke work and good turns

100 Free @ :15 rest
200 Free @ :15 rest
300 Free @ :15 rest
200 Free @ :15 rest
100 Free @ :15 rest

-Quicken the pace on this set while working on everything you did on previous set

8 x 25 No Breather @ :30

200 EZ Warmdown
__________________________

4700 SCY
About 1 hr 25 min

- Goal was stroke work while still getting in yardage
- Held a little better than a 1:20 pace on first set and about 1:13 or so on second set
- Its become pretty evident that I'm a right side dominant breather, almost to the point of breathing every stroke. I think all the OW swimming has alot to do with it but its comfortable. Kinda weird as I was a very good bilateral breather in HS and college. Now breathing to left is very awkward. I'm sure it has alot to do with my body/hit roll, but the right side is now natural without wearing my shoulder out.

Tuesday- Sept 1, 2009

Weights (Upper Body):
Bench Press 3 x 15
Dumbell Chest Flys 3 x 15
Arnolds 3 x 15
Lateral/Front Raises 3 x 15
Lat Pulldown 3 x 15
Dumbell Rows 3 x 15
Tricep Pulldowns (Rope) 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Barbell Curls 3 x 15

Core:
Captain Chair Leg Raises 3 x 15
Torso Rotations with Tubing 3 x 15
Hanging Knee Lifts 3 x 15

Cardio:
20 Minutes on Eliptical

___________________

About 90 minutes

Monday- August 31, 2009

(3x)
2 x 100 Perfect Free
8 x 25 Free

Rnd 1- 1:40/:30
Rnd 2- 1:30/:25
Rnd 3- 1:20/:20

(3x)Pull w/ Buoy & Paddles
1 x 300 Neg Split @ 4:20
2 x 150 75 FR/75 breathe 3-2-1 by 25's @ 2:30
3 x 100 desc 1-3 @ 1:30

4 x 50 Kick @ 1:00
2 x 150 Fly/Bk/Br @ 2:40
1 x 150 Kick
2 x 75 Fl/Bk/Br Fast @ 1:15

1 x 200 EZ
_____________________

4900 SCY
About 1 hr 20 min

-Went 1:03, 1:02, :59 on 3rd 100 pull

Saturday- August 29, 2009

Swam today at Red Top Mountain on Lake Allatoona with the "Swim with Pete" group.

Completed 3 laps of the course, 3.6 miles. Didn't feel great cause I only swam once this week, but still pretty much lead the whole group. Swim was 1 hr 13 minutes. Water was maybe 80-81 and felt pretty good.

Wednesday- August 27, 2009

Weights: Upper Body

Bench Press 3 x 15
Seated Flys 3 x 15
Chest Flys (lying) 3 x 15

Arnolds 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Rear Delts 3 x 15

Lat Pulldown 3 x 15
Straight Arm Pulldown 3 x 15
Rows 3 x 15

Tricep Pulldown 3 x 15
Tricep Kickbacks 3 x 15

Concentration Curls 3 x 15
Barbell Curls 3 x 15

Core:
Planks 3 x hold long as possible
Straight Arm Torso Rotation with Tubing 3 x 15
Hanging Knee Lifts 3 x 15
Capt. Chair Leg Raises 3 x 15
Knee Tucks with Exercise Ball 3 x 15

Monday- August 24, 2009

1 x 100 @ 1:30
1 x 200 @ 3:00
1 x 300 @ 4:30
1 x 300 @ 4:15
1 x 200 @ 2:50
1 x 100 @ 1:20

12 x 75 Pull (Buoy & Paddles) @ :15 rest
(3x)
50 Fly/25 back
50 Back/25 breast
50 Breast/25 free
50 Free/25 free 1 breath

(3x)
4 x 100 (50 EZ/50 Sprint) @ 2:00
1 x 200 Kick Sprint @ 5:30
1 x 100 Perfect Free @ 1:50

200 EZ Warmdown
__________________________

4300 SCY
About 1 hr 25 min

-felt pretty strong on sprints, definately a quality set. Most 100's were under 1:10, closer to 1:05
-I'm in Chicago until Thursday afternoon so I may not post everything until later in the week. Planning on getting together with OW swimmer extrodinaire Amanda Hunt for my first dip in "cold water" and do a little workout in Lake Michigan! :D

Friday- August 21, 2009

600 Swim
300 Kick
400 Pull
200 Drill

12 x 200
4 swim @ 3:00, descend 1-4 to fast
4 kick @ 4:00, descend 1-4 to fast
4 pull @ 3:00, descend 1-4 to fast

4 x 50 @ 1:00
IM Order 25 FAST/25 EZ

200 EZ
________________________

4300 SCY
About 1 hr 20 min

-2:15 on last 200 swim
-3:20 on last 200 kick (I'm not a big kicker)
-2:10 on last 200 pull (I've always been a faster puller than swimmer!)

Thursday- August 20, 2009

Weights (Lower Body):
Leg Extensions 3 x 15
Lunges 3 x 15 (each leg)
Leg Curls 3 x 15
Calf Raises 4 x 15

Core:
Hanging Knee Raises 3 x 15
Torso Rotations with Tubing 3 x 15
Captain's Chair Leg Raises 3 x 15
Planks 3 x hold 45 sec
Stability Ball Knee Tucks 3 x 15
Half ups/Obliques/ 3 x 25

Cardio:
20 minutes Eliptical
10 minutes Treadmill on 10.0 incline @ 4.0

______________________

About 85 minutes

Tuesday- August 18, 2009

Weights:
Bench Press 3 x 15
Seated Chest Flys 3 x 15
Dumbell Shoulder Presses 3 x 15
Lateral Raises 3 x 15
Lat Pulls 3 x 15
Dumbell Lawnmower Pulls 3 x 15
Tricep Pulldowns 3 x 15
French Curls 3 x 15
Dumbell Bicep Curls 3 x 15
Concentration Curls 3 x 15
Shrugs 3 x 15

Core:
Hanging Knee Raises 3 x 15
Torso Rotations w/ Tubing 3 x 15
Captain's Chair Leg Raises 3 x 15
Stability Ball Knee Tucks 3 x 15
Decline Bench Sit ups (with 6 lb ball) 3 x 15
Half Ups 1 x 15
Obliques 2 x 25

Cardio:
20 Minutes on Eliptical
_____________________________

About 90 minutes

Monday- August 17, 2009

4 x 50 Choice @ 1:00

(2x)
1 x 50 Fly @ 1:00
1 x 175 (100 IM, 75 IM (no fly) @ 3:00

1 x 50 Back @ 1:00
1 x 175 (100 IM, 75 IM (no back) @ 3:00

1 x 50 Breat @ 1:00
1 x 175 (100 IM, 75 IM (no breast) @ 3:00

1 x 50 Free @ 1:00
1 x 175 (100 IM, 75 IM (no free) @ 3:00

-First time through is warm up
-Second time drop intervals by :10 or :15 seconds

1 x 1000 Pull- Fast @ :30 rest
4 x 50 Swim 25 Fast/25 EZ @ 1:00
1 x 500 (faster than 2nd 500 of 1000) @ :30 rest
4 x 50 Swim 25 Fast/25 EZ @ 1:00

200 EZ Warmdown
________________________

4100 SCY
About 75 minutes

-Went 6:05 on 2nd 500 of 1000, 5:50 on 500

Saturday- August 15, 2009

Swam open water this morning with 80 other folks at Red Top Mtn on Lake Allatoona. I only completed 1 lap of the of course (1.2 miles) but I lead everyone by a fair margin. I wanted to do some Kayaking so after my lap I jumped in the kayak to help keep an eye on everyone until they finished how every many laps they wanted. Then I kayaked around the edge of the lake for about 90 minutes.....good shoulder workout today!

Friday- August 14, 2009

10 x 200 @ :15 rest
4 Swim (odd free, even non-free)
2 Kick
4 Pull (Buoy, Paddles, Snorkel)

100 EZ

________________

2100 SCY

-got in real late due to having to get my 1-year old back to sleep this morning. Will be swimming again in the AM (open water) and Kayaking so that should make up for it!

Wednesday- August 12, 2009

(2x)
3 x 100 Drill/Swim by 50's @ 1:40
2 x 75 Kick/Drill/Swim by 25's @ 1:30
2 x 50 Swim Non-Free @ :55

2 x 500 @ 7:00 (2nd faster than first)
2 x 75 Kick @ 1:40
2 x 400 @ 5:30 (2nd faster than first)
2 x 75 Kick @ 1:40
2 x 300 @ 4:10 (2nd faster than first)
2 x 75 Kick @ 1:40

(2x)
1 x 75 Choice @ 1:15
1 x 50 Choice Build @ :55
1 x 25 Choice Spring @ :30

200 EZ Warmdown
_______________________

4450 SCY
About 1 hr 20 min

-Felt crudy and held about 1:15's per 100 on main set. Slightly faster on 2nd rep

Tuesday, August 11, 2009

Weights:

Chest:
Bench Press 3 x 15
Seated Flys 3 x 15
Standing Flys 3 x 15
Incline Bench 3 x 15
Lying Dumbell Flys 3 x 15

Shoulders:
Arnolds 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Rear Deltoids 3 x 15

Back:
Lat Pulldown 3 x 15
Straight Arm Pulldowns 3 x 15

Tricep:
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15

Biceps:
Concentration Curls 3 x 15
Barbell Curls 3 x 15

Core:
(3x)
Torso Rotations w/ Tubing 1 x 15
Hanging Knee Lifts 1 x 15
Captains Chair Leg Raises 1 x 15
Plank 1 x hold as long as possible
Sit up/Half ups 1 x 25

About 90 minutes

-I'm trying to start going to the YMCA in the AM to complete drylands. I will start easing back on weights and add in more cardio. So hopefully I'm like 30/30/30 minutes of weights, cardio, core/abs

Monday- August 10, 2009

400 Swim
200 Kick
300 Pull
100 Drill

(2x)
5 x 100 @ 1:20 (hold 1:10 or under)
4 x 75 Pull Fly/Bk/Br by 25(Buoy Only) @ 1:30
3 x 50 Kick @ 1:00 (hold :50 or under)
2 x 25 Sprint @ :30 (IM Order)

200 EZ Warmdown
___________________

3200 SCY
About 65 Minutes

- Alarm didn't go off so I was 30 Minutes behind this morning!
- Held 1:07-1:10 on 100's

Friday- August 7, 2009

800 Swim
400 Kick
600 Pull
200 Drill
_______________

2000 SCY
About 45 Minutes

-I'm really worn out between the first week back of working in 8 months and getting up early (5:20) to go workout. Its gonna take some time to get back into the flow of workouts, work, and family life!

Thursday- August 6, 2009

Weights

Lower Body:
Squats 1 x 15, 1 x 12, 1 x 10, 1 x 8
Lunges 3 x 12
Leg Curls 3 x 15
Dumbell Uprights 1 x 15
Calf Raises 4 x 15

Core:
(3x)
Standing Tubing Rotations 1 x 15
Captain Chair Leg Raises 1 x 15
Hanging Knee Raises 1 x 15
Plank- hold up to 1 minute
Half ups 1 x 25

10 minutes Cardio (treadmill at 4.0 and 10.0 incline)

Wednesday- August 5, 2009

400 Swim
300 Pull
200 Kick
100 Drill

16 x 200 @ :15 rest (or as long as it take to change equipment)
(4x)
1. Kick w/ fins
2. Pull w/ Buoy, Paddles, & Snorkel
3. Pull w/ Buoy & Paddles
4. Swim

Descend each set of 4

200 EZ Warmdown
____________________

4400 SCY
About 1 hr 25 min

-Descended to 2:10 on last pull & 2:12 on swim

Tuesday- August 4, 2009

Weights:

Chest:
Bench Press 4 x 15
Seated Chest Flys 3 x 12
Incline Bench Press 3 x 12
Standing Cable Flys 3 x 12
Lying Dumbell Flys 3 x 12

Shoulders:
Arnolds 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Rear Delt Raises 3 x 15

Back:
Lat Pulldown 4 x 15
Straight Arm Pulldown 3 x12
Dumbell Rows 3 x 12

Tricep:
Tricep Pulldown 3 x 15
Tricep Kickbacks 3 x 15

Bicep:
Barbell Curls 3 x 15
Concentration Curls 3 x 15

Shrugs 3 x 15


Core:
(3x)
Standing Tubing Rotations 1 x 15
Captain Chair Leg Raises 1 x 15
Hanging Knee Raises 1 x 15
Plank- hold up to 1 minute
Half ups 1 x 25

About 90 minutes

Monday- August 3, 2009

4 x 100 @ 2:00
4 x 50 Kick @ 1:15
2 x 100 @ 1:20
2 x 50 Kick @ 1:00

(2x)
1 x 200 Pull (Buoy & Paddles) @ 2:40
2 x 50 Back @ :55
1 x 150 Pull @ 2:00
2 x 50 Back @ :50
1 x 100 Pull @ 1:20
2 x 50 Back @ :45
1 x 200 EZ @ 4:00
2 x 50 Back @ :45
1 x 150 @ 1:20
2 x 50 Back @ :50
1 x 100 Pull @ 2:00
2 x 50 Back @ :55
1 x 200 Pull @ 2:40
2 x 50 Kick @ 1:00
_____________________

4600 SCY
About 1 hr 25 min

-They switched the pool back to SCY from LCM and I didn't know it until I got there. So I really had a LCM workout and had to just make intervals up
-First day back to work, I've been unemployed almost 8 months to the day!

Saturday- August 1, 2009

Swam with the "Swim with Pete" group up at Red Top Mountain. Only did two laps of the course and didn't feel all that great, my back is bugging me a bit. So anyway, did about 2.5 miles and it took about 45 minutes. I was 2nd fastest of the whole group (about 50). We were being led by Meghan, a former Florida Gator swimmer, she was quick!

Thursday- July 30, 2009

Weights (Lower Body):
Squats 4 x 15
Lunges 3 x 15
Leg Curls 3 x 15
Calf Raises 4 x 15

Core:
(3x) 1 minute rest after each rotation
1. Plank - hold up to 60 seconds
2. Standing Tubing Rotations
3. Stability Ball Knee Tucks
4. Captain Chair Leg Raises
5. Hanging Knee Raises

Cardio:
10 minutes Eliptical

Wednesday- July 29, 2009

400 Swim
200 Kick
400 Pull

4 x 50 kick @ 1:15
2 x 100 kick @ 2:10
1 x 200 kick @ 3:50

1 x 200 Free @ 3:00 75% effort
2 x 100 Free @ 1:30 80% effort

8 x 50 IM order @ 1:15
25 Fast / 25 EZ

200 EZ
___________________

2600 LCM
About an hour or so

-Forgot my equipment bag so I just flopped around for an hour.

Tuesday- July 28, 2009

Weights (Upper Body):

Chest:
Bench 4 x 15
Seated Flys 3 x 15
Standing Cable Flys 3 x 15
Incline Bench Press 3 x 15
Lying Dumbell Flys 3 x 15

Shoulders:
Arnolds 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Rear Delts 3 x 15

Back:
Lat Pulldown 3 x 15
Straight Arm Pulldowns 3 x 15
Cable Rows 3 x 15

Tricep:
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15

Biceps:
Concentration Curls 3 x 15
Barbell Curls 3 x 15

Core:
(3x) 1 minute rest after each rotation
1. Plank - hold up to 60 seconds
2. Standing Tubing Rotations
3. Stability Ball Knee Tucks
4. Captain Chair Leg Raises
5. Hanging Knee Raises

Monday- July 27, 2009

I pulled/strained some muscles in my ribs on my back and am pretty sore and its tough to breathe real deep so I've been taking a few days off. Got in this morning to see if I could stretch it out. They are still pretty sore so I didn't do a ton.

400 Swim
300 Pull
200 Kick
100 Drill

6 x 400 @ :30 rest
odds: Swim, neg split by 200's
evens: 1 Pull w/ buoy & paddles, 1 kick with fins, 1 pull w/ snokel & paddles

100 EZ
_______________

3500 LCM
About an hour

Friday- July 24, 2009

Took the day off to celebrate. Got a phone call this morning with a job offer! I start Aug 3 and will be almost 8 months to the day that I was laid off from my previous employer.

Thursday- July 23, 2009

Weights:
Leg Press 4 x 15
Lunges 4 x15
Leg Curl 4 x 15
Calf Raises 4 x 15

Core:
(3x) 1 minute rest after each rotation
1. Plank - hold up to 60 seconds
2. Standing Tubing Rotations
3. Stability Ball Knee Tucks
4. Captain Chair Leg Raises
5. Hanging Knee Raises

Crunches 1 x 25
Obliques 1 x 25 each side
Leg Raises 1 x 25

Wednesday- July 22, 2009

400 Swim- Choice

1 x 200 kick @ 4:30 (50 free/50 choice)
1 x 150 kick @ 3:30 (50 free/50 choice)
1 x 100 kick @ 2:15 (50 free/50 choice)
1 x 50 kick @ 1:00 (choice)

4 x 150 (50 bk, 50 br, 50 fr) @ :15 rest

Main Set:
(3x)
4 x 100 Free
odd: cruise
even: FAST

Set #1: @ 1:45
Set #2: @ 2:00
Set #3: @ 2:15
:60 rest between sets
-Descend each set

8 x 100 Pull (Buoy & Paddles) @ 1:45
Odd: 50 bk, 50 fr
Even 50 br, 50 fr

200 EZ Warmdown
______________________

3700 LCM
About 1 hr 20 min

-Set 1: 1:14
-Set 2: 1:12
-Set 3: 1:08, 1:09

Tuesday- July 21, 2009

Weights (Upper Body):

Chest:
Bench Press 4 x 15
Seated Flys 3 x 12
Standing Cable Flys 3 x 12
Incline Bench Press 3 x 12
Lying Dumbell Flys 3 x 12

Shoulders:
Dumbell Shoulder Presses 4 x 15
Front Dumbell Raises 3 x 15
Lateral Raises 3 x 15
Dumbell Rear Delts 3 x 15

Back:
Lat Pulldown 4 x 15
Straight Arm Pulldowns 3 x 12
Dumbell Lawnmower Pulls 3 x 12

Biceps:
Concentration Curls 3 x 15
Barbell Curls 3 x 15

Triceps:
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15

Shoulder Shrugs 4 x 15

Core:
(3x)
1. Plank - hold up to 60 seconds
2. Standing Tubing Rotations
3. Stability Ball Knee Tucks
4. Captain Chair Leg Raises
5. Hanging Knee Raises

1 minute rest between each set (not each exercise)

_____________________

About 1 hr 45 min

Monday- July 20, 2009

12 x 100
Odds: Free @ 1:45
Evens: Back @ 2:00

8 x 50 Kick @ 1:15
2 Build, 1 Fast, 2 Build, 1 Fast, 2 Build

Main Set:
3 x 500 @ 7:30 (1:30 Base)
1 Swim
1 Pull (Paddles & Buoy)
1 Pull (Paddles & Snorkel)
Rest :15 if you need time to put on/take off equipment between

4 x 200 @ 3:00
1 Swim, 1 Pull (P & B), 1 Pull (P & S), 1 Swim (FAST)

4 x 100 @ 1:30
1 Swim, 1 Pull (P & B), 1 Pull (P & S), 1 Swim (FAST)

Warmdown:
200 EZ
_________

4500 LCM
About 1 hr 25 min


-2:40 on 200
-1:14 on 100

Saturday- July 18, 2009

Swam with the OW/Triathlete group from Concourse Athletic Club this morning up at Red Top Mountain on Lake Allatoona. I led the whole group by quite a large margin and completed 3 laps (1.2 Mile each) of the open water course in 1 hr 15 min. I really took it easy and worked on stretching my stroke out. The first lap of the course I bi-lateral breathed. After that I was warmed up and could really just breathe to the right side. My stroke felt really good and stretched out today for some reason. I guess a day off yesterday really did me good. My legs however are still KILLING me from weights on Thursday (hadn't done legs in about 2 months).

3.6 miles
1 hr 15 minutes

Air Temp: About 65-70
Water Temp: About 84

Thursday- July 16, 2009

Weights:
Leg Press 3 x 15
Lunges 3 x 20
Leg Curls 3 x 15
Calf Raises 3 x 15

Core:
(3x)
1. Plank - hold up to 60 seconds
2. Standing Tubing Rotations
3. Stability Ball Knee Tucks
4. Captain Chair Leg Raises
5. Hanging Knee Raises

Cardio:
15 minutes on Treadmill (3 min walk 4.0, 2 min run 6.5)

Wednesday- July 15, 2009

1 x 600 (200 Swim, 200 Kick, 200 Pull)

3 x 200 Pull w/ Buoy & Paddles @ 3:15
-Breathe 3-5-7 by each 200

8 x 50 Kick @ 1:15

200 EZ

16 x 100
-4 @ 1:40
-4 @ 1:35
-4 @ 1:30
-4 @ 1:25
-Rest 1:00 between sets of 4

200 EZ

8 x 50 @ 1:00
-Odds FAST, Evens EZ

200 EZ
___________________________

4200 LCM
About 1 hr 25 min

-Workout taken straight from USMS Swimmer Magazine's "My Favorite Workout" section

Tuesday- July 14, 2009

Weights:

Chest:
Bench Press 3 x 15
Seated Flys 3 x 12
Standing Flys 3 x 12
Incline Bench 3 x 12
Dumbell Bench Flys 3 x 12

Shoulders:
Arnolds 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Rear Delts 3 x 15

Back:
Lat Pulls 3 x 15
Straight Arm Pulldowns 3 x 15
Dumbell Lawnmower Pulls 3 x 15

Triceps:
Tricep Pulldown w/ rope 3 x 15
Tricep Dumbell Kickback 3 x 15

Bicep:
Concentration Curls 3 x 15
Barbell Curls 3 x 15

Shoulder Shrugs 4 x 15


Core Exercises:
(3x)
1. Plank - hold up to 60 seconds
2. Standing Tubing Rotations
3. Stability Ball Knee Tucks
4. Captain Chair Leg Raises
5. Hanging Knee Raises

Monday- July 13, 2009

400 Swim
300 Kick
200 Pull
100 Drill

600 Pull w/ Paddles & Snorkel (Strong Effort) @ 9:00
3 x 200 Free (150 Strong/50 Fast) @ 3:15
400 Pull w/ Paddles & Snorkel (Strong Effort) @ 6:00
4 x 100 IM (Descend 1-4) @ 2:00
300 Pull w/ Paddles & Snorkel (Strong Effort) @ 4:30
6 x 50 Kick Fast @ 1:15
200 Pull w/ Paddles & Snorkel (Strong Effort) @ 3:00
8 x 25 @ :15 rest (#1 Build, #2 Ascend, #3 EZ, #4 FAST)

200 EZ Warmdown
______________________________

4200 LCM
About 1 hr 20 min

-Surprising feel great, especially since I did a 5K Saturday and ate like crap the rest of the weekend
-Held 2:40-2:43 on 200's

Saturday- July 11, 2009

2009 GA Game 5K Open Water Swim:

1:02:03 - 3rd Place 35-39 Age Group

Swim was at Lake Acworth, a 90 Acre enclosed lake that is part of Lake Allatoona. Water was dark/brackish and about 82-83 degrees. Sunny.

Really didn't feel all that good the first 1/2 of the race. I also had a few people holding back and drafting off me. Once I let them by close to the 1/2 mark I tried a different line because they looked to be too far to the inside whereas my line looked good. Perhaps my speed just wasn't there, especially since I was swimming alone at that point, and I was always 20 yards behind those two. Finally did find my stroke, which was breathe right only, and got into a little rhythm that was enough to hold off one guy that was close to me with about 900 meters to go. I haven't seen the final results but my mom and wife seem to think I was about 10th or so. Will post the final results once I get them.

So that's it, the last OW swim (3rd) for me of the summer. 2 first places and 3rd, not bad for my first go with open water. I'll now just train and work on losing some more weight, cardio, core exercises and swim on my own again until probably Sept when I think I may join Stingray Masters.....I really need to work with a group and compete in workouts to improve my speed.

Friday- July 10, 2009

400 Swim
200 Kick
300 Pull
100 Drill

2 x 100 w/ Snorkel
2 x 25 Build

200 EZ
__________________

1450 SCY
About an hour

-5K OW swim (GA Games) tomorrow AM, wish me luck!

Thursday- July 9, 2009

800 Swim
400 Kick
600 Pull
200 Drill

2 x 100 @ 2:00 at 85%

200 EZ Warmdown
______________________

2400 LCM
About an hour

-1:14's on the 100's
-Tapering for GA Games on Sat (5K OW)

Wednesday - July 8, 2009

Weights:
Bench Press 3 x 12
Standing Cable Flys 3 x 12
Arnolds 3 x 12
Dumbell Rear Delts 3 x 12
Lat Pull 3 x 12
Straight Arm Pulldown 3 x 12
Tricep Pulldowns 3 x 12
Tricep Kickbacks 3 x 12
Concentration Curls 3 x 12
Barbell Curls 3 x 12
Shrugs 3 x 15

Abs:
Planks
Standing Stretch Cord Rotations
Stability Knee Tucks
Crunches
Captain Chair Leg Raises & Knee Raises
Hanging Knee Raises

-Didn't lift as much or as heavy as normal since I have a 5K OW event this Saturday. I just wanted to do weights so I don't skip a week and really pay for it next week.

Tuesday- July 7, 2009

400 Swim (100 Fr, 50 Stroke)
300 Kick (100 Fr, 50 Stroke)
200 Pull (50 Fr, 50 Stroke)
100 IM Drill

4 x 400 @ :30 rest
#1- Kick with fins & snokel (face down, board out front)
#2- Pull with buoy, paddles, snorkel
#3- Pull with paddles & snorkel
#4- Swim with snorkel

8 x 50 @ 1:00
-Swim w/ fins, IM order (2 of each)
-Odds 25 kick UW/25 Kick
-Evens Swim w/ fins good effort

200 EZ
_________________________

3200 LCM
About 65 minutes

Monday- July 6, 2009

200 Swim
4 x 50 Kick @ :15 rest, desc to 80%
200 Swim
6 x 50 Drill IMO (no free) @ :15 rest
200 Swim
8 x 50 Pull @ :15 rest, 1 Fr/1 Stk

1 x 200 Pull Cruise @ 1:50
1 x 500 Good Effort @ 7:05
1 x 200 Pull Cruise @ 1:50
1 x 400 Good Effort @ 5:40
1 x 200 Pull Cruise @ 1:50
1 x 300 Good Effort @ 4:15
1 x 200 Pull Cruise @ 1:50
1 x 200 Good Effort @ 2:50
1 x 200 Pull Cruise @ 1:50
1 x 100 FAST

100 EZ

8 x 50 @ 1:15
-25 FAST/ 25 EZ
-2 of each stroke

100 EZ
_______________________

4600 LCM
About 90 minutes

-Held just under 1:25 on good efforts- I was DEAD today for some reason.
-1:12 on last 100 fast
-Will be tapering off the rest of the week due to 5K GA Games OW swim this Saturday

Friday- July 3, 2009

500 Swim (alternate 100 FR, 100 Stroke)
4 x 150 @ 3:20 (50 Kick, 100 Drill)

12 x 100 @ 2:00
-Fly/Bk, Bk/Br, Br/Fr by 50's (4x through)

1 x 1000
-400 Free (Breathe 3-5-3-7 by 100's)
-300 Reverse IM
-200 EZ
-100 Kick FAST

1 x 400 Pull (Buoy & Paddles)
-Descend by 100's

4 x 50 @ 1:30 (25 BLAST FAST! / 25 EZ)
-work on underwater push/kick/breakout

1 x 100 EZ
__________________________

4000 LCM
About 1 hr 25 min

Thursday- July 2, 2009

400 Swim
300 Pull
200 Kick
100 Drill

(3x)
4 x 50 swim 75% @ 1:00
3 x 50 swim 95% @ 1:10
1 x 50 Drill @ 1:30 (Fly, Back, Breast)

1 x 1500 w/ Snorkel & Paddles
-descend by 500's

8 x 50 Kick w/ fins @ :20 rest
-25 UW Dolphin Kick, 25 EZ

200 EZ
___________________________

4500 LCM
About 90 minutes

-Held about 39-40 on 75% 50's, and 34-35 on 95% 50's
- 7:20, 7:15, 6:55 by 500's on 1500

Wednesday- July 1, 2009

Weights:

Bench Press: 3 x 15
Seated Flys 3 x 12
Standing Cable Flys 3 x 12
Incline Press 3 x 12
Dumbell Flys 3 x 12
Arnolds 3 x 12
Dumbell Rear Delts 3 x 12
Lateral Raises 3 x 12
Front Raises 3 x 12
Straight Arm Pulldowns 3 x 12
Lats 3 x 12
Cable Rows 3 x 12
Concentration Curls 3 x 15
Barbell Curls 3 x 12
Dips 3 x 12
Tricep Pulldowns 3 x 12
Shrugs 3 x 15

20 Minutes on Treadmill

Tuesday- June 30, 2009

400 Swim
300 Kick
200 Pull
100 Drill

20 x 100 Free
(2x)
5 Swim @ 1:30
5 Pull with Paddles & Snorkel @ 1:40
-take extra :20 to put on/take equipment after each 5

10 x 50 @ 1:10
Odds: Stroke
Evens: 5 Breath,4,3,2,1 by 50's

200 EZ
______________________

3700 LCM
About 75 minutes

-My schedule has been a little goofy due to a Motorcycle Trackday I did at Road Atlanta on Monday

Saturday- June 27, 2009

Did an open water training session with swimmers, triathletes, and para olympic athletes today up at Red Top Mountain on Lake Allatoona. I ended up leading the entire group (about 30 swimmers or so) and did 2 loops of the 1.2 mile course. Took about an hour and the water was REALLY warm, about 86 degrees.

Although a bit sluggish I took the session to work on spotting.

Wednesday- June 24, 2009

400 Swim
200 Kick
300 Pull
100 Drill

4 x 75 @ :15 rest
-50 6-kick freestyle drill (6 kicks on each side), 25 Breathe every 5
3 x 200 @ :15 rest
1- 25 build/25 ez
2- 50 build/50 ez
3- 150 build/50 ez

(5x)
1 x 300 @ :20 rest (Descend 1-5 by set)
4 x 50 @ :10 rest (take extra :30 at end of each round)
Rnd 1- Stroke EZ
Rnd 2- 1 kick FAST, 3 ez
Rnd 3- 2 kick FAST, 2 ez
Rnd 4- 3 kick FAST, 1 ez
Rnd 5- ALL FAST

1 x 200 EZ
__________________________

4600 LCM
About 1 hr 35 min

-on 300's went 4:30, 4:20, 4:12, 4:08, 4:03

Tuesday- June 23, 2009

Weights:
Bench Press 3 x 15
Seated Flys 3 x 15
Standing Cable Flys 3 x 15
Incline Dumbell Press 3 x 12
Dumbell Chest Flys 3 x 12
Arnold Presses 3 x 12
Lateral Raises 3 x 12
Front Raises 3 x 12
Rear Deltoid Raises 3 x 12
Lat Pulldown 3 x 12
Straight Arm Pulldown 3 x 15
Cable Rows 3 x 12
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 12
Concentration Curls 3 x 15
Barbell Curls 3 x 12
Shoulder Shrugs 5 x 15

Cardio:
22 Minutes on Treadmill
2 min walk
3 min run
2 min walk
3 min run
8 min walk (increasing incline each min)
4 min run (increasing speed each min)

Monday- June 22, 2009

(2x)
4 x 200 (100 Free, 50 Right Arm Fr, 50 Left Arm Free) @ :10 rest
2 x 50 Free (5 breaths) @ :60
1 x 100 Kick FAST @ 2:15

(3x)
8 x 100 (odd @ 1:40, even @ 1:30)
1 x 200 Pull (Buoy & Paddles) @ :20 rest

Rnd 1- Paddles & Snorkle
Rnd 2- Swim
Rnd 3- Buoy & Snorkle

200 EZ Warmdown
_________________

5200 LCM
About 1 hr 40 min

Thursday- June 18, 2009

DAY OFF- Feeling under the weather and running a fever/headache. We'll try again tomorrow.

Wednesday- June 17, 2009

300 Free
400 Free, every 4th lap backstroke
6 x 50 (25 Drill/25 Swim) FL,Bk,Br x 2

500 Free, Moderate effort :30 rest
5 x 100 Pull @ :10 rest
400 Free, Moderate :30 rest
4 x 100 Kick @ :10 rest
300 Free, Moderate @ :20 rest
3 x 100 IM @ :10 rest
200 Free, Moderate @ :20 rest
2 x 100 Build @ :10 rest
100 EZ @ :20 rest
1 x 100 FAST

200 EZ
______________________

4200 LCM
About 80 minutes

-DEAD tired and sore from starting weights back yesterday
-1:12 on 100 Fast

Tuesday- June 16, 2009

Weights:
Bench Press 3 x 15
Seated Flys 3 x 15
Dumbell Flys 3 x 15
Arnolds 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Rear Deltoids 3 x 15
Lat Pulls 3 x 15
Straight Arm Pulldowns 3 x 15
Cable Pulls 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Barbell Curls 3 x 15
Shrugs 3 x 15
Abs 3 x 15

Cardio:
20 minutes on treadmill
3 minutes walk at 4 MPH
2 minutes run at 6.5 MPH

-Whoa boy, I'm gonna be sore tomorrow! Haven't done weights in two weeks due to schedule and taper. I'll be a hurtin pup the rest of the week!

Saturday- June 13, 2009

So had the 4.5 Mile River Rat Race in Chattanooga this morning. It was in the TN river and I would say the water temp was about 76 maybe, very nice. Weather was perfect, partly cloudy and a little windy. 75 total participants between the 4.5 mile and 1.2 mile swim with about an even split between the distances.

So we started at a boat launch up river with us just standing at the end of the ramp and had a whistle start. I was in the front pack of about 10 or so swimmers, but in the back. The kids at the front were high school USS swimmers. I really felt horrible for the first 30 minutes. My stomach was a bit tight, breathing and stroke off and a few folks pasted me. About 1/2 into it we came around a bend and straight into a solid wind. The wind hitting the river with a swift current caused the river to feel more like an ocean for the next 20-25 minutes. It was really rough with no regular pattern to the waves. I mixed in a little backstroke and even some dolphin kicking under the waves. However this was the time to power through it and I actually caught a few people that had passed me earlier. I pushed the last 1/2 mile to the finish and passed a few folks as well. By the end I felt decent, your spirits tend to lift when you see the finish in sight.

My unofficial time was 1 hr 03 min and 10 sec I think. I'll post the official when they get posted on the net. I was first place in my age group (30-39) and I'm not sure where I was overall, maybe 10th or so? I think the winning time last year was 1:18 or so, so you can see how fast the current was this year. The overall winning time was 58:24 this year. We were actually so fast that we passed the 1.2 mile swim group before they started....the organizers did figure that the current would be THAT fast. Anyway, great event, great location, and I was asked by the organizer about helping out next year. This COULD turn into a really big event if they wanted it to.

Next up.....GA Games 5K in Lake Acworth July 12 I think.

Friday- June 12, 2009

I just got in Lake Allatoona where we have a little family cabin and swam about 30 minutes just to loosen up in preparation for tomorrow's River Rat Race in Chattanooga. I'll be up at 4:30am to ride up there with my brother. Start is about 7:30am and its a 4.5 mile swim. I'm expecting it to take 1:20-1:30.

Thursday- June 11, 2009

(3x)
1 x 200 @ 3:30, descend each round
4 x 50 Kick @ 1:15, descend 1-4
1 x 200 Pull (Buoy & Paddles) @ 3:30
4 x 50 Drill, IM order @ 1:00

3 x 200 with Snorkel & Paddles @ 3:15
-make each 50 faster

200 EZ
_____________________

3200 LCM
About 65 Minutes

-Descended down to 2:35 on last 200

Wednesday- June 10, 2009

800 Swim (mix it up)
400 Kick
600 Pull
200 IM Drill

10 x 100 @ 1:45 w/ Snorkel
-Alternate 2 swim, 2 pull with paddles (no buoy)
-Work on head down, body roll and DPS

200 EZ
_______________________

3200 LCM
About 1 hour

-T minus 3 days until the 4.5 Mile OW swim

Tuesday- June 9, 2009

Open Water Day:

Had to prepare a little for a phone interview tomorrow so I hit the lake late this afternoon. Did a few back and forth of the lake (about 600-800 yards is my guess each way). The first back and forth I just swam free stretching out (but not too much, I have to watch for boats as well, although its fairly quiet during the week). Then did another back and forth with just paddles.

Later we needed to pull out boat out of the water since it wouldn't start and stranded us last weekend. So with no one up there to tow us I pulled the boat with my brother in it by a rope and with my fins. It was only 12 minutes to get it over the boat ramp, but its heavy and about 500-600 yards away....you'll feel it in the hamstrings! I found the best technique was to loop the rope around my chest and do breast with freestyle kick with the fins.

So a little unconventional workout but it was nice. Will hit the pool tomorrow for about 3500 LCM just working on some technique and a few pace 100's probably in prep for the weekend.

Monday- June 8, 2009

200 Free, 50 Kick, 200 IM Drill, 50 Kick
4 x 50 @ 1:00 Descend 1-4

3 x 300 (50 Kick, 100 FR Fast, 50 Kick, 100 FR Fast) @ :20 rest
6 x 50 (25 Fly/25 FR) @ 1:00
3 x 300 (100 BR5 w/ buoy, 50 Back, 150 FR Fast) @ :20 rest
6 x 50 Kick Fast 1:20
3 x 300 (50 BR7, 50 Breast, 200 Fr Fast) @ :30 rest
6 x 50 (25 Underwater/25 EZ) @ 1:00

200 EZ
__________________

4500 LCM
About 90-95 minutes

-I was DEAD after the first set of 300's....too much sun this weekend! I just did the best I could which wasn't too fast
-I'll be tapering off the yardage and effort as the week progresses since I have the 4.5 OW swim this weekend in Chattanooga.

Saturday- June 6, 2009

Took to the lake today (Allatoona) with the family. Took the boat out and found a nice big cove. While everyone else played around the anchored boat I took off for an OW swim around the cove and back. Ended up being about a 35 minute swim. THEN the boat wouldn't start so I ended up swimming quite a bit more pulled the boat from the shore as it drifted in towards shore. We ended up getting a tow back to our dock luckily. Spend most of the day in the water with the kids, so it was a good "unoffical" workout.

Day off tomorrow, but I'll be back at the lake.

Final Results from 2009 5K Beaufort River Swim (May 30, 2009)

http://www.ymcabeaufortcounty.com/images/2009beaufortriverswimresults.pdf

Friday- June 5, 2009

(2x)
1 x 200 free @ 3:30
4 x 75 free - 1:20
2 x 50 free - :55
1 x 100 IM - 1:50

(2x)
1 x 75 kick - 1:45
1 x 25 free - @ :10 rest
1 x 75 free - 1:20
1 x 25 kick - @ :10 rest
2 x 50 kick - 1:10
1 x 400 pull - 6:00

24 x 100 @ 1:45 Best AVG
(12 Swim, 12 Snorkel/Paddles)

200 EZ
__________________

5500 LCM
About 1 hr 45 min

-My back was really bugging me today so on the 24x100's I only did 12 swim, they were supposed to all be swim free but I did 12 with snorkel/paddles
-Arms dead this week from incorporating weights again after a week off from them.....feel like lead pipes at the end of workout
-AVG'd about 1:18 on the swims, 1:20 on the Snorkel/Paddles

Thursday- June 4, 2009

4 x 300 @ :10 rest
100 kick (25 right side/25 left side), 50 DPS, 50 Stroke, 100 NS

DPS= Distance Per Stroke
NS= Negative Split

12 x 100 @ 1:50
1: 75 Swim/25 Kick
2: 50 Swim/50 Kick
3: 25 Swim/75 Kick
4: Swim

(2x)
1 x 100 Kick @ 2:30
4 x 50 Pull @ 1:00
1 x 25 FAST @ :10 rest
1 x 50 FAST @ :15 rest
1 x 75 FAST @ :20 rest
1 x 100 FAST
1 x 50 EZ

12 x 100 w/ Snorkel
6 kick with fins and holding buoy out front @ 1:50
6 Swim with Paddles, Perfect Stroke @ 1:45

200 EZ
_______________________

5000 LCM
About 1 hr 35 min

- Missed yesterday due to A/C out at house, waited on repair man
-1:15 on FAST 100's

Tuesday- June 2, 2009

Weights:
3 x 12 Bench Press
3 x 12 Seated Flys
3 x 12 Standing Flys
3 x 12 Dumbell Flys
3 x 12 Arnolds
3 x 12 Side Lateral Raises
3 x 12 Front Raises
3 x 12 Straight Arm Pulldowns
3 x 12 Lat Pulldown
3 x 12 Cable Rows
3 x 12 Tricep Pulldowns
3 x 12 Tricep Kickbacks
3 x 12 Barbell Curls
3 x 12 Concentration Curls
3 x 12 Shrugs

Treadmill:
4x:
2 minute walk @ 4.0
3 minute run @ 6.0

finish with 2 minute cool down.

Monday- June 1, 2009

(2x)
1 x 200 @ 3:30
4 x 50 @ 1:10 IM order

(2x)
2 x 100 Kick @ 2:30
2 x 50 Drill @ 1:10 (IM order)

3 x 1500
1: 7 x 100 @ 1:35 (80-85% effort), 1 x 800 descend by 200's
2: 15 x 100 @ 1:45 Paddles & Snorkel working on DPS, head down
3: 1 x 1500 steady pace, descend by 500's

200 EZ
______________________

6100 LCM
About 1 hr 45 min

- Maybe a bit much for first day back after 5K
- Was a bit tired on last 1500 but held a steady pace
- Only second time using snorkel and I think I got it figured out....really helps out your free, great piece of equipment although its not the most comfortable thing on your forehead!

Saturday- May 30, 2009

5K
Beaufort River Swim
Beaufort, SC

10:15 AM Start (Water)
Water Temp: About 77-78 degrees & Calm (with tide)
Weather: About 85 degrees and Sunny

Results:
50 Minutes 50 seconds
8th Place Overall
1st Place in 30-39 Male Age Group (Carlton Bruner, 47:50, who was 1st overall, so technically I was 2nd)

-Felt, did great I feel for my first ever open water swim. I really loved it.
-One note, be sure you follow people that know where they are going....I ended up swimming more than I needed to.
-Bilateral breathe, otherwise you WILL wear out a shoulder
-Its ALOT different than pool swimmer....lots of lifting of the head to find your sight references

Friday- May 29, 2009

800 Swim
400 Kick
600 Pull
200 Drill

4 x 50 build @ 1:00

200 EZ
___________________

2400 SCY
About 60 minutes

Thursday- May 28, 2009

800 Swim
400 Kick
600 Pull
200 Drill

4 x 100 Swim w/ Freestyle Snorkle :20 rest
4 x 100 Free Build @ 2:00
4 x 50 25 Fast/25 EZ :20 rest

200 EZ
__________________

3200 LCM
About 100 minutes

Wednesday- May 27, 2009

400 Swim
300 Kick
200 Pull
100 Drill

8 x 100 @ :15 rest
50 Drill/25 Kick/25 Swim
2 of each stroke, IM order

4 x 100 Free @ 1:40 at Pace
4 x 100 Free
odd: easy @ 2:00
even: faster than 100's at Pace

2 x 400 @ :20 rest
1: Pull w/ buoys & paddles, Breathe 3-5-7-9 by 100's
2: 50 scull/50 breathe to weak side with buoy

200 EZ
_________________________

3600 LCM
About 80 minutes

Tuesday- May 26, 2009

200 Easy
Stretch
200 Easy

8 x 100 @ :20 rest
odd: 50 scull/50 build
even: 75 build/25 back EZ

100 EZ

5 x 400 @ :20 rest
1: Pull w/ buoy & paddles
2: 100 Pull buoy only breathe to weak side only/ 100 DPS
3: 50 free with fists/100 build
4: 100 build/50 back EZ
5: 400 good effort

Kick:
1 x 25, 1 x 50, 1 x 75, 1 x 100 increasing effort with each distance :10 rest each distance
Swim:
1 x 25, 1 x 50, 1 x 75, 1 x 100 increasing effort with each distance :10 rest each distance

200 EZ
__________________________

4000 LCM
About 80 minutes

- 5:40 on last 400
- 1:15 on last 100
- Pretty obvious that its gonna take some time to get used to the switch from SCY to LCM and build better endurance
-Tapering down this week for 5K Open Water swim on Saturday, yardage will get less each day with just a 2000 easy swim on Friday before leaving for SC.

Saturday- May 23, 2009

200 Free @ :20 rest
200 Back @ :20 rest
200 Free @ :20 rest
200 Breast @ :20 rest
200 Free @ :20 rest
200 Kick

12 x 100 @ :20 rest
1-3, 7-9: Kick FL,Bk, Br by 100's
4-6, 10-12: Swim/Kick by 50's and FL, Bk, Br by 100's

3 x 400 Pull (Buoy & Paddles) @ 6:30, descend 1-3

200 EZ
________________

3800 LCM

-Pool switched over to Long Course Meters today...takes some getting used to!
-5:45, 5:38, 5:25 on 400's Pull
-Starting to taper off for OW swim next weekend in SC

Friday- May 22, 2009

Warmup:
1 x 100 @ 1:40
1 x 200 @ 3:20
1 x 300 @ 5:00
1 x 300 @ 4:30
1 x 200 @ 3:00
1 x 100 @ 1:30

(3X)
4 x 50 ba/fr by 25 @ 1:00
2 x 150 @ 2:45 #1 50 FL/100 BK, #2 50 BK/100 BR
2 x 100 Kick @ 2:05

(All pull)
4 x 100 - 1:25 - descend
1 x 200 - NS - 2:50
3 x 100 - 1:20 - descend
1 x 300 - NS - 4:20
4 x 100 - 1:25 - descend
1 x 400 - NS - 5:50

(3X)
2 x 50 kick - 1:10 - sprint
1 x 100 IM - 1:40
1 x 100 kick - 2:00
2 x 50 stroke - 1:00 - sprint
Round 1 - stroke = fly
Round 2 - stroke = back
Round 3 - stroke = breast

200 EZ Warmdown
______________________

6700 SCY
2 hr 5 min

-First practice where I felt really strong from beginning to end
-Last set I went BK, BR, FR on stroke 50's

Thursday- May 21, 2009

Had to play Mr. Mom today so I didn't get to the gym, but took the dogs on about a 3 mile (1 hour) run/walk through the neighborhood which is pretty hilly. I have to remember our Cocker is 9 years old, poor girl couldn't keep up when I ran!

Wednesday- May 20, 2009

(3x)
4 x 100 Kick @ 2:15/2:10/2:05
4 x 100 Drill (Catchup) @ 1:50
2 x 25 No Breather @ :35

5 x 500 (200 FAST/ 275 EZ / 25 FAST 5 SDK off wall) 8:20
3 x 50 MAX @ 2:30 MAX from Blocks

200 EZ
_____________________

5400 SCY
About 1 hr 45 min

-Only held about 2:18's on 200 part of the 500's, dead from weights day before and swam at 6am today
-Had to skip last 50's due to time and appointment

Tuesday- May 19, 2009

Weights:

Bench Press 3 x 12
Seated Flys 3 x 12
Standing Flys 3 x 12
Dumbell Chest Flys 3 x 12
Arnolds 3 x 12
Lateral Dumbell Raises 3 x 12
Front Dumbell Raises 3 x 12
Lat Pulldown 3 x 12
Straight Arm Pulldowns 3 x 12
Dumbell Lawnmower Pulls 3 x 12
Tricep Pulldowns (Rope) 3 x 12
Concentration Curls 3 x 12
Shrugs 3 x 12

Monday- May 18, 2009

(4x)
1 x 150 Kick Build @ :15 rest
1 x 200 (100 Br/100 Ba) @ 3:30
4 x 100 Pull (Buoy only, breathe weak side only) @ :10 rest
1 x 1000 @ 15:00

200 EZ
___________________

7200 SCY
About 100 minutes

-First time to 7K SCY in 15 years!
-Went out a little hard on first 1000 and abs started cramping about 700. Pretty crappy feeling. The rest of the practice felt pretty good!
-Next 2 1000's I worked on going 100 pace/100 DPS (while still holding a good pace)
-Last 1000 worked on keep consistent pace
- Mostly held 1:15-1:18 per 100's

Saturday- May 16, 2009

Warmup:
8 x 150 (100 EZ/50 build) @ 2:20
200 Kick w/ Fins
10 x 25 (odd: 20 uw/5 yard swim, even: 1/2 UW, 1/2 swim) @ :30
4 x 100 Kick w/ Fins @ 1:30, Descend 1-4

5 x 400 Pull (Paddles & Buoy) @ 5:50, Descend 1-5
20 x 100 (3 Free, 2 Stroke) @ 1:30, 1:40 (stroke)

200 EZ
__________________

6250 SCY
About 100 minutes

-Felt pretty good after warmup, day off did me good. Back, Lats, legs still a big sore, but overall pretty good
-5:00, 4:57, 4:50, 4:50, 4:45, 4:35 on 400's pull
-Held 1:13-1:15 on 100's free, did back on stroke (about 1:24's or so)
-Happy I held together and felt fairly fresh at the end of my first 6000 yard practice in over 15 years!

Friday- May 15, 2009

Off Day- Playing Mr. Mom

Thursday- May 14, 2009

Weights (Lower Body):

Squats:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Lunges)

Leg Curls:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Bent Over Dumbell Raises)

Calfs:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Single Leg Calfs)

3 x 12 Pushups
3 x 12 45-degree pullups
3 x 12 Concentration Curls
3 x 12 Triceps

200 Various Abs
15 Minutes on Eliptical

Wednesday- May 13, 2009

Warmup:
4 x 100 EZ @ :20 rest
4 x 100 Free Drill (odds: Drag fingertips, evens: Fist free) @ :20 rest
4 x 100 (50 Kick/50 Swim) @ :20 rest

Main Set:
(3x)
2 x 200 Free Moderate @ :20 rest
3 x 100 Free FAST @ :10 rest
4 x 25 EZ @ :15 rest

(2x)
2 x 100 Kick Moderate @ :15 rest
3 x 50 Free FAST @ :15 rest
2 x 25 EZ @ :10 rest

100 EZ

2 x 100 Free Moderate @ :15 rest
3 x 50 Free FAST @ :10 rest
2 x 25 EZ @ :10 rest

200 EZ Warmdown
__________________________

5100 SCY
About 95 minutes

Tuesday- May 12, 2009

Weights:

Bench Press 3 x 12
Arnolds 3 x 12
Seated Chest Flys 3 x 12
Standing Chest Flys 3 x 12
Front Dumbell Raises 3 x 12
Lateral Dumbell Raises 3 x 12
Tricep Pulldown 3 x 12
Lat Pulldowns 3 x 12
Seated Cable Rows 3 x 12
Dumbell Chest Flys
Concentration Curls 3 x 12
Shoulder Shrugs 3 x 12

200 Various Abs
Run/ Walk 10 minutes
Cooldown

-Weights should be continuous with no more than 30 sec rest between sets/exercise
-Vary weight so you are failing near/at 12 reps, adjust as necessary
-You should be "spent" by the end!

Monday- May 11, 2009

Warmup:
4 x 500 (25 FR/25 ST/50 FR/50 ST/100 FR/100 ST/ 150 FR) @ 8:00

Main Set:
1 x 500 Cruise (work on DPS) @ 1:00 rest
3 x 1000 IM (100 IM/100 IM/200 IM/ 200 IM/ 400 IM) @ 1:00 rest
- if you can't make all the fly do 25 Drill/25 Swim like me

200 Warmdown
_____________________

5700 SCY
About 95 minutes

Saturday- May 9, 2009

400 Swim
300 Kick
200 Pull
100 IM Drill

12 x 75 :15 rest
1-4: 25 right arm only (breathe opposite side), 25 breathe right side only, 25 breathe left side only
5-8: 25 left arm only (breathe opposite side), 25 breathe right only, 25 breathe left only
9-12: 25 free, 25 IM order, 25 free

8 x 100 Kick @ 2:00 Good Effort
odd: free
even: free/fly by 25's

4 x 200 Pull w/ Paddles & Buoy IM @ :20 rest

200 Warmdown
_______________________

3700 SCY
About 75 minutes

- Kicks were 1:39-1:45, my kicking is getting better. Need to keep working on it
- Swam at Canton YMCA (shallow, HOT, only 2 lanes available)

Friday- May 8, 2009

Warmup:
(2x)
1 x 400 @ 7:00
12 x 50 @ :60 (4 Pull, 4 Drill, 4 Indiana IM)

Main Set:
12 x 100 Free Pace
1-4 @ 1:35
4-8 @ 1:45
9-12 @ 1:25
10 x 25 @ :30 (odds Sprint, evens cruise)
6 x 100 Kick @ 2:00 (good effort)
3 x 200 Free FAST @ 4:00
12 x 25 @ :20

200 EZ Warmdow
_________________________

5150 SCY
About 95 minutes

Comments:
2:22, 2:20, 2:19 on fast 200's

Thursday- May 7, 2009

Leg Press:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Leg Extensions)

Leg Curls:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Uprights)

Calfs (on Smith Press):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Single Leg Calf)

Hammer Curls (Biceps):
3 x 12

Dips (Triceps):
3 x 15

Various Abs/Stretching
Hot Tub

Wednesday- May 6, 2009

(3x)
1 x 150 Swim @ 2:20
3 x 50 @ :60
1 x 200 Pull (150 @ 80%, 50 @ MAX) 3:40

4 x 250 @ 3:50
4 x 50 Kick @ :60
1 x 800 Pull (Paddles & Buoy), Breathe every 3 @ 12:00
4 x 250 @ 3:40
4 x 50 Kick @ :55
1 x 800 Pull (Buoy only), 100 IM/100 Free

200 EZ Warmdown
_____________________________
5700 SCY
About 95 minutes

-I was pretty whipped today after switching my weight program around yesterday. I was happy just to get through it to be honest!

Tuesday- May 5, 2009

Weights:

Arnolds 3 x 12
Seated Flys 3 x 12
Standing Flys 3 x 12
Front Dumbell Raises 3 x 12
Lateral Dumbell Raises 3 x 12
Tricep Pulldown 3 x 12
Incline Bench Press 3 x 12
Bench Press 3 x 12
Cable Rows 3 x 12
Dumbell Chest Flys 3 x 12
Concentration Curls 3 x 12
Straight Arm Pulldowns 3 x 12
Shoulder Shrugs 3 x 12

20 Minutes on Eliptical (strong effort)

Monday- May 4, 2009

1 x 200 @ 3:10 (Breathe 2R/1 L for 75, breathe every 1 on right for 25)
2 x 100 Kick @ 2:10
(4X)

3 x 100 @ 1:30/1:25/1:20
4 x 50 @ :60/:55/:50
(3x)

1 x 2000
100- 25 Heads up Free/25 Drag Fingertips
100- Kick 50 FAST/Kick 50 Moderate (with or without board)
200- Pull (Paddles/Buoy optional) breathe every 5
100- Swim, do 5 pressouts at each 50

200 EZ Warmdown
___________________________

5300 SCY
About 95 minutes

Sunday- May 3, 2009

20 Minutes on Eliptical (good effort)
20 Minutes on Treadmill (alt. running/jogging/varying incline)
10 Minutes on Recumbent bike/Shoulder Rotater (good effort)
10 Minutes on Bike w/ Video (good hard finishing effort)

3 x 15 back hypers

-Play in pool with Addison for 10 minutes
-10 Minutes in Hot tub

Friday- May 1, 2009

200 Free @ 3:15
4 x 50 Kick @ 1:15
200 Pull @ 3:15
200 IM

6 x 50 FAST @ 1:15 (FL/FR, BK/FR, BR/FR x 2)
100 Free @ 2:30
6 x 50 Free FAST @ 1:15
100 Free @ 2:30
(2X)

300 Pull w/ Paddles Only @ 4:30
200 Kick w/ Fins @ 3:15
100 Free, Perfect Stroke @ 1:45
(3X)
______________

4400 SCY
About 90 Minutes

Thursday- April 30, 2009

Bulgarian Squats (Thighs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Leg Press)

Leg Curls (Hamstrings):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Stand-ups)

Calf Raises (Calfs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Single Leg Calf Raises)

Concentration Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Barbell Curls)

Upright Rows (Upper Back/Shouders)
2 x 12

200 Various Abs
Hot tub!

Wednesday- April 29, 2009

4 x 50 @ 1:00 (Set 1 Free, Set 2 Br/Fr, Set 3 Bk/Br, Set 4 Fly/Bk)
1 x 100 Free @ 1:30
(4X)

200 Kick

6 x 150 @ 2:30 (Pace effort)
4 x 150 @ 2:20 (Pick up effort)
2 x 150 @ 2:10 (Step up effort)

200 EZ

3 x 400 @ 7:00 Swim/Kick by 100's

200 EZ
____________________________

4800 SCY
About 90 minutes

Tuesday- April 28, 2009

Bench Press (Chest):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Flys)

Dumbell Laterals (Shoulders):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Front Raises)

Dumbell Lawnmower Pulls (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Cable Rows)

Straight Arm Pulldowns (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Lat Pulls)

Tricep Kickbacks (Triceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ dips)

Concentration Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Barbell Curls)

Shoulder Shrugs (Traps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Upright rows)

10 minutes on treadmill at incline

Sunday- April 26, 2009

Meet results from W. Gwinnett Developmental Meet:

In order of events:
500 Free: 5:44
50 Free: 24.6
100 Free: 55.4
200 Free: 2:03

Friday- April 24, 2009

800 Swim
400 Kick
600 Pull
200 Drill

4 x 50 @ :60 at 500 pace

200 EZ
_________________

2400 SCY

-going easy after long week and going for a full day motorcycle ride.
-Have swim meet sunday (50, 100, 200, 500 Frees)

Thursday- April 23, 2009

Bulgarian Squats (Thighs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Squats)

Leg Curls (Hamstrings):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Dumbell Uprights)

Calf Raises (Calfs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Single leg calf raises)

Concentration Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Barbell Curl)

Leg Raises (Abs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Straight leg raises)

Various Abs + Stretching

Wednesday- April 22, 2009

800 Swim
400 Kick w/ fins
600 Pull
200 Drill

4 x 200 @ 3:00 (1&4: Swim, descend, 2&3 Swim w/ fins)
4 x 150 Pull @ 2:15, descend 1-4
4 x 100 Kick @ 2:00, descend 1-4
4 x 50 @ :60, 25 FAST/25 EZ

200 EZ Warmdown
________________________________

4200 SCY
About 75 minutes

-2:25, 2:22 on 200 frees swim
-1:50 on last 150 pull

Tuesday- April 21, 2009

Bench Press (Chest):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Chest Flys)

Dumbell Shoulder Presses (Shoulders):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Bent over Lateral Raises)

Lat Pull (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Cable Rows)

Straight Arm Pulldown (Back/Lats):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Lawnmower Pulls)

Tricep Pulldowns (Triceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Bench Dips)

Concentration Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Barbell Curls)

Shrugs (Traps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Upright rows)