Friday- November 6, 2009

800 Swim

8 x 100 Kick @ 2:00
-Descend 1-4, 5-8

8 x 100 Pull @ 1:50
-Good Effort- Buoy & Strap 1-4, add Paddles 5-8

4 x 100 Drill Choice @:15 rest
4 x 25 Kick underwater w/ fins @ :15 rest
1 x 100 Swim with fins perfect stroke @:15 rest
4 x 25 Kick underwater w/ fins @ :15 rest
1 x 100 FAST all out!

100 EZ Warmdown
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3300 SCY
About an hour

-Swam at lunch since I had to be to work early
-1:30 on #4 & #8 Kick
-:58 on last 100 free! Felt good but legs faded!

Thursday- November 5, 2009

Core:
(3x)
Captain Chair Leg Raises 1 x 15
Choice of crunch/sit-ups 1 x 15
Tubing torso rotations 1 x 20
Hanging knee lifts 1 x 15
Stability ball knee tucks 1 x 15

Cardio:
just 10 min on the treadmill

Soaked in hot tub for 15-20 min to try to loosen up the back

Wednesday- November 4, 2009

Warm up
5x (75 swim, 25 kick; 75 swim, 25 backstroke)

8x 100 kick @ 2:00
(fast in and out of the walls)

500 Pull (50 hypoxic free/75 build free)

8x 100 @ 1:40 (50 stroke, 50 free)
5x 100 @ 1:30 free build
8x 100 @ :20 rest (25 fly/25 back, 50 kick)
5x 100 @ 1:45 stroke (50 back or breast, 50 fast)

100 easy
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5000 SCY
About 1 hr 30 min

-Felt good this morning, not overly fast, but pretty good.
-Held 1:15-1:20 on first 8 100's, 1:15 on builds, 1:35 on next 8, 1:10-1:15 on last 5.

Tuesday- November 3, 2009

Core:
(3x)
Planks- hold up to 45 sec.
Capt. Chair Leg Raises 1 x 15
Tubing Torso Twists 1 x 20 (each side)
Hanging Leg Raises 1 x 15
Stability Ball Knee Tucks 1 x 15

200 Various other abs

Weights:
Bench Press 3 x 15
Chest Flys 3 x 15
Arnolds 3 x 15
Rear Delts 3 x 15
Lat Pulldown 3 x 15
Lawnmower Pulls 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickback 3 x 15
Bicep Curls 3 x 15
Concentration Curls 3 x 15

Cardio:
15 Minutes at 4.0 MPH on 10.0 incline
_________________________

About 90 minutes

-Tried working out at Cobb Centrals gym. Its VERY basic and small but okay since thier was only one other person in their. Not sure I'm ready to give up the YMCA for it.
-By the way, today is my 8th wedding anniversary!

Monday, November 2, 2009

700 Swim (Every 4th lap choice)
300 Kick/Swim by 25's

1 x 300 Free @:30 rest 2 x 50 Kick @ 1:10
1 x 300 Free @:30 rest 2 x 50 Kick @ 1:05 Build
1 x 300 Free @:30 rest 2 x 50 Kick @ 1:00 FAST
-Descend each set (300, 200, 100, 50)to 85%

1 x 200 Free @:20 rest 3 x 50 IM order (no free) @ 1:00
1 x 200 Free @:20 rest 3 x 50 IM order build @ 1:00
1 x 200 Free @:20 rest 3 x 50 IM order FAST @ 1:00

1 x 100 Free @:15 rest 4 x 50 Pull-Choice @ 1:00
1 x 100 Free @:15 rest 4 x 50 Pull Build @ 1:00
1 x 100 Free @:15 rest 4 x 50 Free FAST @ 1:00

1 x 50 Free @ :10 rest 5 x 50 Choice @ 1:00
1 x 50 Free @ :10 rest 5 x 50 Build @ 1:00
1 x 50 Free @ :10 rest 5 x 50 Choice FAST @ 1:00

200 EZ Warmdown
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5200 SCY
just over 1 hr 30 min

-Back bugging me this AM so it was pretty pathetic to be honest, but I clawed my way through