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
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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