Friday- April 3, 2009

Just a little note for anyone following here. I was laid off back on Dec 5, 2008 and am still in transition. Because of that I had backed off my swimming so I could focus on getting employed again. Well, I finally decided to re-register with USMS and start "training" a little more. I've entered my first official open water swim on May 30 in Beaufort, SC (3-mile) so that I have something to shoot for. I'm also probably going to do a few meets in between to see where I'm at and get a gauge on my times. So I should start picking up the intensity again and the yardage (a little) going forward. Time to "wick it up" a bit!

600 Swim
200 Kick
400 Pull
200 Drill

12 x 200
1-4 Swim @ 3:00, descend 1-4
5-8 Kick @ 4:00, descend 1-4
9-12 Pull @3:00, descend 1-4

200 EZ Warmdown
__________________________

4000 SCY
About 70 minutes

-2:20 on swim
-3:25 on kick
-2:17 on pull

Thursday- April 2, 2009

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

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

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

Decline Abs (Abs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15

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

Various Abs & Stretching

Wednesday- April 1, 2009

800 Swim
400 Kick
600 Pull
200 Drill

5 x 100 Fr @ 1:30 (hold 85% effort)
4 x 100 Kick @ 2:00
3 x 100 Fr @ 1:30
2 x 100 Kick @ 2:00
1 x 100 Fr @ 1:30

6 x 50 @ 1:00
Breathe 3 breaths, 2 breaths, 1 breath by 50's

200 EZ Warmdown
_____________________

4000 SCY
About 80 minutes

-Held 1:08-1:10 on 100's
-1:05 on last 100 Fr

Tuesday- March 31, 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 Pulls (Back)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Straight Arm Pulldowns)

Straight Arm Pulldowns (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Dumbell Rows)

Tricep Pulldowns (Triceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ French Curls)

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 w/ Front Bar Rows)

Monday- March 30, 2009

400 Swim
300 Kick
200 Pull
100 Drill

400 Pull IM (2 x 200 IM's) @:20 rest
300 Kick, desc each 100 @:20 rest
200 Drill IM @:20 rest
100 IM FAST

1:00 Rest

10 x 100 Free @ 1:50 (80-85% effort)
stay within 2-3 seconds of first 100

1:00 Rest

400 Kick, desc 100's 1-4 @:20 rest
300 Pull, breathe 3-5-7 by 100's @:20 rest
200 IM Drill @:20 rest
100 IM FAST

200 Warmdown
__________________________
4200 SCY
About 85-90 minutes

Notes:
-I held 1:09-1:12 on 100's
-Matt was 1:21-1:33
-1:15 & 1:12 on FAST 100 IM's

Friday- March 27, 2009

600 Swim
200 Kick
400 Pull
200 Drill

16 x 75 @:20 rest
1-4 Indiana IM
5-8 Free, desc 1-4
9-12 IM order
12-16 Free, desc 1-4

16 x 50 @ :15 rest
1-4 Kick, desc 1-4
5-8 IM Order 25 Fast/25 EZ
9-12 Free, desc 1-4
12-16 Choice 25 FAST/25 EZ

200 EZ
__________________

3600 SCY
About 70 minutes