Saturday- August 1, 2009

Swam with the "Swim with Pete" group up at Red Top Mountain. Only did two laps of the course and didn't feel all that great, my back is bugging me a bit. So anyway, did about 2.5 miles and it took about 45 minutes. I was 2nd fastest of the whole group (about 50). We were being led by Meghan, a former Florida Gator swimmer, she was quick!

Thursday- July 30, 2009

Weights (Lower Body):
Squats 4 x 15
Lunges 3 x 15
Leg Curls 3 x 15
Calf Raises 4 x 15

Core:
(3x) 1 minute rest after each rotation
1. Plank - hold up to 60 seconds
2. Standing Tubing Rotations
3. Stability Ball Knee Tucks
4. Captain Chair Leg Raises
5. Hanging Knee Raises

Cardio:
10 minutes Eliptical

Wednesday- July 29, 2009

400 Swim
200 Kick
400 Pull

4 x 50 kick @ 1:15
2 x 100 kick @ 2:10
1 x 200 kick @ 3:50

1 x 200 Free @ 3:00 75% effort
2 x 100 Free @ 1:30 80% effort

8 x 50 IM order @ 1:15
25 Fast / 25 EZ

200 EZ
___________________

2600 LCM
About an hour or so

-Forgot my equipment bag so I just flopped around for an hour.

Tuesday- July 28, 2009

Weights (Upper Body):

Chest:
Bench 4 x 15
Seated Flys 3 x 15
Standing Cable Flys 3 x 15
Incline Bench Press 3 x 15
Lying Dumbell Flys 3 x 15

Shoulders:
Arnolds 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Rear Delts 3 x 15

Back:
Lat Pulldown 3 x 15
Straight Arm Pulldowns 3 x 15
Cable Rows 3 x 15

Tricep:
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15

Biceps:
Concentration Curls 3 x 15
Barbell Curls 3 x 15

Core:
(3x) 1 minute rest after each rotation
1. Plank - hold up to 60 seconds
2. Standing Tubing Rotations
3. Stability Ball Knee Tucks
4. Captain Chair Leg Raises
5. Hanging Knee Raises

Monday- July 27, 2009

I pulled/strained some muscles in my ribs on my back and am pretty sore and its tough to breathe real deep so I've been taking a few days off. Got in this morning to see if I could stretch it out. They are still pretty sore so I didn't do a ton.

400 Swim
300 Pull
200 Kick
100 Drill

6 x 400 @ :30 rest
odds: Swim, neg split by 200's
evens: 1 Pull w/ buoy & paddles, 1 kick with fins, 1 pull w/ snokel & paddles

100 EZ
_______________

3500 LCM
About an hour