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