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