600 Swim
300 Kick
400 Pull
200 Drill
12 x 200
4 swim @ 3:00, descend 1-4 to fast
4 kick @ 4:00, descend 1-4 to fast
4 pull @ 3:00, descend 1-4 to fast
4 x 50 @ 1:00
IM Order 25 FAST/25 EZ
200 EZ
________________________
4300 SCY
About 1 hr 20 min
-2:15 on last 200 swim
-3:20 on last 200 kick (I'm not a big kicker)
-2:10 on last 200 pull (I've always been a faster puller than swimmer!)
Friday, August 21, 2009
Thursday, August 20, 2009
Thursday- August 20, 2009
Weights (Lower Body):
Leg Extensions 3 x 15
Lunges 3 x 15 (each leg)
Leg Curls 3 x 15
Calf Raises 4 x 15
Core:
Hanging Knee Raises 3 x 15
Torso Rotations with Tubing 3 x 15
Captain's Chair Leg Raises 3 x 15
Planks 3 x hold 45 sec
Stability Ball Knee Tucks 3 x 15
Half ups/Obliques/ 3 x 25
Cardio:
20 minutes Eliptical
10 minutes Treadmill on 10.0 incline @ 4.0
______________________
About 85 minutes
Leg Extensions 3 x 15
Lunges 3 x 15 (each leg)
Leg Curls 3 x 15
Calf Raises 4 x 15
Core:
Hanging Knee Raises 3 x 15
Torso Rotations with Tubing 3 x 15
Captain's Chair Leg Raises 3 x 15
Planks 3 x hold 45 sec
Stability Ball Knee Tucks 3 x 15
Half ups/Obliques/ 3 x 25
Cardio:
20 minutes Eliptical
10 minutes Treadmill on 10.0 incline @ 4.0
______________________
About 85 minutes
Tuesday, August 18, 2009
Tuesday- August 18, 2009
Weights:
Bench Press 3 x 15
Seated Chest Flys 3 x 15
Dumbell Shoulder Presses 3 x 15
Lateral Raises 3 x 15
Lat Pulls 3 x 15
Dumbell Lawnmower Pulls 3 x 15
Tricep Pulldowns 3 x 15
French Curls 3 x 15
Dumbell Bicep Curls 3 x 15
Concentration Curls 3 x 15
Shrugs 3 x 15
Core:
Hanging Knee Raises 3 x 15
Torso Rotations w/ Tubing 3 x 15
Captain's Chair Leg Raises 3 x 15
Stability Ball Knee Tucks 3 x 15
Decline Bench Sit ups (with 6 lb ball) 3 x 15
Half Ups 1 x 15
Obliques 2 x 25
Cardio:
20 Minutes on Eliptical
_____________________________
About 90 minutes
Bench Press 3 x 15
Seated Chest Flys 3 x 15
Dumbell Shoulder Presses 3 x 15
Lateral Raises 3 x 15
Lat Pulls 3 x 15
Dumbell Lawnmower Pulls 3 x 15
Tricep Pulldowns 3 x 15
French Curls 3 x 15
Dumbell Bicep Curls 3 x 15
Concentration Curls 3 x 15
Shrugs 3 x 15
Core:
Hanging Knee Raises 3 x 15
Torso Rotations w/ Tubing 3 x 15
Captain's Chair Leg Raises 3 x 15
Stability Ball Knee Tucks 3 x 15
Decline Bench Sit ups (with 6 lb ball) 3 x 15
Half Ups 1 x 15
Obliques 2 x 25
Cardio:
20 Minutes on Eliptical
_____________________________
About 90 minutes
Monday, August 17, 2009
Monday- August 17, 2009
4 x 50 Choice @ 1:00
(2x)
1 x 50 Fly @ 1:00
1 x 175 (100 IM, 75 IM (no fly) @ 3:00
1 x 50 Back @ 1:00
1 x 175 (100 IM, 75 IM (no back) @ 3:00
1 x 50 Breat @ 1:00
1 x 175 (100 IM, 75 IM (no breast) @ 3:00
1 x 50 Free @ 1:00
1 x 175 (100 IM, 75 IM (no free) @ 3:00
-First time through is warm up
-Second time drop intervals by :10 or :15 seconds
1 x 1000 Pull- Fast @ :30 rest
4 x 50 Swim 25 Fast/25 EZ @ 1:00
1 x 500 (faster than 2nd 500 of 1000) @ :30 rest
4 x 50 Swim 25 Fast/25 EZ @ 1:00
200 EZ Warmdown
________________________
4100 SCY
About 75 minutes
-Went 6:05 on 2nd 500 of 1000, 5:50 on 500
(2x)
1 x 50 Fly @ 1:00
1 x 175 (100 IM, 75 IM (no fly) @ 3:00
1 x 50 Back @ 1:00
1 x 175 (100 IM, 75 IM (no back) @ 3:00
1 x 50 Breat @ 1:00
1 x 175 (100 IM, 75 IM (no breast) @ 3:00
1 x 50 Free @ 1:00
1 x 175 (100 IM, 75 IM (no free) @ 3:00
-First time through is warm up
-Second time drop intervals by :10 or :15 seconds
1 x 1000 Pull- Fast @ :30 rest
4 x 50 Swim 25 Fast/25 EZ @ 1:00
1 x 500 (faster than 2nd 500 of 1000) @ :30 rest
4 x 50 Swim 25 Fast/25 EZ @ 1:00
200 EZ Warmdown
________________________
4100 SCY
About 75 minutes
-Went 6:05 on 2nd 500 of 1000, 5:50 on 500
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