Saturday- August 29, 2009

Swam today at Red Top Mountain on Lake Allatoona with the "Swim with Pete" group.

Completed 3 laps of the course, 3.6 miles. Didn't feel great cause I only swam once this week, but still pretty much lead the whole group. Swim was 1 hr 13 minutes. Water was maybe 80-81 and felt pretty good.

Wednesday- August 27, 2009

Weights: Upper Body

Bench Press 3 x 15
Seated Flys 3 x 15
Chest Flys (lying) 3 x 15

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

Lat Pulldown 3 x 15
Straight Arm Pulldown 3 x 15
Rows 3 x 15

Tricep Pulldown 3 x 15
Tricep Kickbacks 3 x 15

Concentration Curls 3 x 15
Barbell Curls 3 x 15

Core:
Planks 3 x hold long as possible
Straight Arm Torso Rotation with Tubing 3 x 15
Hanging Knee Lifts 3 x 15
Capt. Chair Leg Raises 3 x 15
Knee Tucks with Exercise Ball 3 x 15

Monday- August 24, 2009

1 x 100 @ 1:30
1 x 200 @ 3:00
1 x 300 @ 4:30
1 x 300 @ 4:15
1 x 200 @ 2:50
1 x 100 @ 1:20

12 x 75 Pull (Buoy & Paddles) @ :15 rest
(3x)
50 Fly/25 back
50 Back/25 breast
50 Breast/25 free
50 Free/25 free 1 breath

(3x)
4 x 100 (50 EZ/50 Sprint) @ 2:00
1 x 200 Kick Sprint @ 5:30
1 x 100 Perfect Free @ 1:50

200 EZ Warmdown
__________________________

4300 SCY
About 1 hr 25 min

-felt pretty strong on sprints, definately a quality set. Most 100's were under 1:10, closer to 1:05
-I'm in Chicago until Thursday afternoon so I may not post everything until later in the week. Planning on getting together with OW swimmer extrodinaire Amanda Hunt for my first dip in "cold water" and do a little workout in Lake Michigan! :D