Friday- December 18, 2009

(2x)
200 Swim
200 Drill
100 Kick

3 x 400 Pull (Paddles & Snorkel) @ 5:30
4 x 50 Kick Build @ :60
4 x 50 IM Order Strong @ :60
2 x 200 Free Strong @ 2:45
(1:00 rest)
3 x 300 Pull (Paddles & Buoy) @ 4:15
4 x 50 Stroke Build @ :60
4 x 25 Kick FAST @ :45
1 x 200 Free Strong

4 x 50 Free Build/FAST by 25's @ :60

200 EZ
___________________
5000 SCY
About 1 hr 25 min

-Tired and sore, weights always hit you 2-days later (sandbag arms)
-2:17, 2:17, 2:13 on 200's Strong

Thursday- December 17, 2009

Warm up
300 free, 300 IM, 200 free, 200 IM

12 x 50 @ 1:00 kick build to fast

3 x 300 free build @ 4:10
8 x 50 stroke 1-4 desc @ :50, 5-8 perfect stroke (5 SDK off each wall) @ :60
2 x 300 free descend@ 4:10
6 x 50 stroke 1-3 desc @ :50, 4-6 perfect stroke (5 SDK off each wall) @ :60
300 free fast @ 4:00
4 x 50 stroke FAST @ 1:00
3 x 100 free hypoxic perfect technique @ 1:30
2 x 50 w/ fins (SDK to flags off each wall) @ 1:00

200 EZ
________________
5000 SCY

-Fairly sore/tight after from doing weights day before, back stiff a bit.
-3:32, 3:29, 3:26 on 3 fast 300's

Wednesday- December 16, 2009

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

200 Various other Abs

Weights:
Bench 3 x 15
Dumbell Flys 3 x 15
Dumbell Shoulder Press 3 x 15
Lateral Raises 3 x 15
Lat Pulldown 3 x 15
Straight Arm Pulldowns 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Straight Bar Curls 3 x 15

Cardio:
15 Minutes on Treadmill (inclined up to 10.0 @ 4.0 MPH)
15 Minutes on Bike (stay above 80 RPM, Level 10 of 20)
________________________

About 90 minutes

Tuesday- December 15, 2009

200 Swim
200 One-arm Fly
200 Back
200 Pull
200 Kick

5 x 100 (25 no breather, 75 build) @ 1:30

8 x 75 (50 kick, 25 fly) @ 1:30
6 x 50 Free @ :40 (hold under :35)
8 x 75 (25 kick, 50 back) @ 1:20
5 x 50 Free @ :40 (hold under :35)
8 X 75 (25 breast, 50 free) @ 1:20
4 x 50 Free @ :40 (hold under :35)
8 x 75 Free (1/2 lap no breather) @ 1:10
3 x 50 Free @ :40 FAST

200 EZ
_____________________

5000 SCY
1 hr 30 min

Monday- December 14, 2009

700 Swim
300 Kick
200 IM (Drill/swim by 25)

(2x)
1 x 500 Pull w/ Buoy & Paddles @ 6:00
1 x 300 Swim (50 Fr/50 Bk) @ 5:00

2x)
1 x 250 @ 3:00
1 x 100 IM @ 1:45

(3x)
4 x 50 Kick w/ Fins @ 1:00 (hold under :35)
4 x 25 Free @ :20

200 EZ
______________________

4600 SCY
About 1 hr 20 min

-Another trademark Keith Switzer workout
-Held 5:40 on 500's Pull
-Went 2:50, 2:53 on 250's Free
-Held closer to :30 than :35 on Kicks
-Back a little stiff, but felt good overall