400 Swim
200 Kick
200 Pull
200 Drill
12 x 75 Kick build @ :15 rest
12 x 50 Hypoxic @ :60
-Get 4 breathes first 50, 3 on 2nd, 2 on 3rd, 1 on the 4th (repeat 3x)
12 x 25 Stroke @ :30
-Work Streamline & Stroke
12 x 100 Free
-3 @ 500 Pace @ 1:30
-1 EZ @ 2:00
12 x 75 @ :20 rest
odd: Fr-Bk-Fr
even: FAST
200 EZ
______________________
5200 SCY
About 90 minutes
-Held 1:05-1:08 on 100's, not my best but I've been slacking in the pool lately with the # of workouts. I need to get on track!!!
Friday, October 9, 2009
Thursday, October 8, 2009
Thursday- October 8, 2009
Core:
(3x)
Plank (hold for up to 1 minute)
Capt. Chair Leg Raises 1 x 15
Torso Rotations w/ Tubing 1x 15
Hanging Knee Lifts 1 x 15
Stability Ball Knee Tucks 1 x 15
Cruches 1 x 25
Weights (Lower Body)
Leg Press 3 x 15
Lunges 3 x 30
Leg Curls 3 x 15
Calf Raises 4 x 15
Skip Walk 3 x 25
Cardio:
10 minutes on rowing machine
20 minutes upright bike
-Good efforts on both
_______________________________
90 minutes
(3x)
Plank (hold for up to 1 minute)
Capt. Chair Leg Raises 1 x 15
Torso Rotations w/ Tubing 1x 15
Hanging Knee Lifts 1 x 15
Stability Ball Knee Tucks 1 x 15
Cruches 1 x 25
Weights (Lower Body)
Leg Press 3 x 15
Lunges 3 x 30
Leg Curls 3 x 15
Calf Raises 4 x 15
Skip Walk 3 x 25
Cardio:
10 minutes on rowing machine
20 minutes upright bike
-Good efforts on both
_______________________________
90 minutes
Tuesday, October 6, 2009
Tuesday- October 6, 2009
Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Torso Rotations w/ Tubing 1 x 15
Hanging Knee Lifts 1 x 15
(3x)
Half ups 1 x 25
Stability Ball Knee Tucks 1 x 15
Half ups on Stability Ball 1 x 15
Obliques 1 x 25 (each side)
Weights (Upper Body):
Bench Press 3 x 15
Dumbell Flys 3 x 15
Lateral Raises 3 x 15
Rear Delt Raises 3 x 15
Lat Pull 3 x 15
Dumbell Rows 3 x 15
Tricep Pulldown 3 x 15
Tricep Kickback 3 x 15
Concentration Curls 3 x 15
Barbell Curls 3 x 15
Cardio:
10 minutes on Eliptical
-Starting back up in gym after a week off, tough getting back in the grove
-Will start concentrating on more core/dryland exercises/cardio and less weights as I'll probably start swimming one more day a week
(3x)
Capt. Chair Leg Raises 1 x 15
Torso Rotations w/ Tubing 1 x 15
Hanging Knee Lifts 1 x 15
(3x)
Half ups 1 x 25
Stability Ball Knee Tucks 1 x 15
Half ups on Stability Ball 1 x 15
Obliques 1 x 25 (each side)
Weights (Upper Body):
Bench Press 3 x 15
Dumbell Flys 3 x 15
Lateral Raises 3 x 15
Rear Delt Raises 3 x 15
Lat Pull 3 x 15
Dumbell Rows 3 x 15
Tricep Pulldown 3 x 15
Tricep Kickback 3 x 15
Concentration Curls 3 x 15
Barbell Curls 3 x 15
Cardio:
10 minutes on Eliptical
-Starting back up in gym after a week off, tough getting back in the grove
-Will start concentrating on more core/dryland exercises/cardio and less weights as I'll probably start swimming one more day a week
Monday, October 5, 2009
Monday- October 5, 2009
300 Swim
300 IM Drill
200 Kick
200 Swim
10 x 75 @:15 rest
odd: free build
even: Indiana IM
5 x 250
-200 aerobic :10 rest, 25 fast :5 rest, 25 fast :5 rest
(4x)
3 x 50 back @ 1:00
1 x 100 (25 fly/25 back) @:15 rest
8 x 75 @:15 rest
-Pull w/ paddles & snorkel
odds: build
evens: reverse build
(2x)
1 x 100 IM @:15 rest
1 x 100 free EZ @:15 rest
—————————
5000 SCY
1 hr 30 min
300 IM Drill
200 Kick
200 Swim
10 x 75 @:15 rest
odd: free build
even: Indiana IM
5 x 250
-200 aerobic :10 rest, 25 fast :5 rest, 25 fast :5 rest
(4x)
3 x 50 back @ 1:00
1 x 100 (25 fly/25 back) @:15 rest
8 x 75 @:15 rest
-Pull w/ paddles & snorkel
odds: build
evens: reverse build
(2x)
1 x 100 IM @:15 rest
1 x 100 free EZ @:15 rest
—————————
5000 SCY
1 hr 30 min
Subscribe to:
Posts (Atom)