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.
Saturday, June 6, 2009
Friday, June 5, 2009
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
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
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
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
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.
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
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!
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!
Sunday, May 31, 2009
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
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
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
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
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