Wednesday- September 3, 2009

Weights (Lower body):
Leg Press 3 x 15
Lunges 3 x 15
Leg Curls 3 x 15
Calf Raises 3 x 15

Core/Abs:
Capt. Chair Leg Raises 3 x 15
Hanging Knee Lifts 3 x 15
Torso Rotations w/ Tubing 3 x 15
Planks 3 x hold for up to 60 sec
Stability ball knee tucks 3 x 15
Half ups 2 x 25
Obliques 1 x 25 each side
Various others 3 x 25

Cardio:
10 minutes on rowing machine
20 minutes walking on treadmill (increasing height each 2:30)
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About 1 hr 20 min

Wednesday- September 2, 2009

16 x 100 @ 1:40
2 Easy/4 free-back by 50's/3 Neg. Split/2 Drill/3 free-choice by 50's/3 descend

200 Free @ :15 rest
400 Free @ :15 rest
600 Free @ :15 rest
400 Free @ :15 rest
200 Free @ :15 rest

-Work on distance per stroke (DPS) and acceleration of pull past the hips to recovery
-Goal is not speed, but stroke work and good turns

100 Free @ :15 rest
200 Free @ :15 rest
300 Free @ :15 rest
200 Free @ :15 rest
100 Free @ :15 rest

-Quicken the pace on this set while working on everything you did on previous set

8 x 25 No Breather @ :30

200 EZ Warmdown
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4700 SCY
About 1 hr 25 min

- Goal was stroke work while still getting in yardage
- Held a little better than a 1:20 pace on first set and about 1:13 or so on second set
- Its become pretty evident that I'm a right side dominant breather, almost to the point of breathing every stroke. I think all the OW swimming has alot to do with it but its comfortable. Kinda weird as I was a very good bilateral breather in HS and college. Now breathing to left is very awkward. I'm sure it has alot to do with my body/hit roll, but the right side is now natural without wearing my shoulder out.

Tuesday- Sept 1, 2009

Weights (Upper Body):
Bench Press 3 x 15
Dumbell Chest Flys 3 x 15
Arnolds 3 x 15
Lateral/Front Raises 3 x 15
Lat Pulldown 3 x 15
Dumbell Rows 3 x 15
Tricep Pulldowns (Rope) 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Barbell Curls 3 x 15

Core:
Captain Chair Leg Raises 3 x 15
Torso Rotations with Tubing 3 x 15
Hanging Knee Lifts 3 x 15

Cardio:
20 Minutes on Eliptical

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About 90 minutes

Monday- August 31, 2009

(3x)
2 x 100 Perfect Free
8 x 25 Free

Rnd 1- 1:40/:30
Rnd 2- 1:30/:25
Rnd 3- 1:20/:20

(3x)Pull w/ Buoy & Paddles
1 x 300 Neg Split @ 4:20
2 x 150 75 FR/75 breathe 3-2-1 by 25's @ 2:30
3 x 100 desc 1-3 @ 1:30

4 x 50 Kick @ 1:00
2 x 150 Fly/Bk/Br @ 2:40
1 x 150 Kick
2 x 75 Fl/Bk/Br Fast @ 1:15

1 x 200 EZ
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4900 SCY
About 1 hr 20 min

-Went 1:03, 1:02, :59 on 3rd 100 pull