Core:
(4x)
Capt. Chair Leg Raises 1 x 15
Torso Twists w/ Tubing 1 x 20 (each side)
Hanging Knee Lifts 1 x 15
Stability Ball Knee Tucks 1 x 15
200 Various Abs
Weights:
Bench Press 3 x 15
Dumbell Flys 3 x 15
Arnolds 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Lat Pull 3 x 15
Straight Arm Pulldown 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Straight Bar Curls 3 x 15
_________________________________
About 1 hr 15 min
Friday, January 1, 2010
Thursday, December 31, 2009
December 31, 2009
100 x 100
-10 @ 2:00 warm-up
-10 @ 2:00 kick
-10 @ 1:25 Pull (Buoy & Paddles)
-10 @ 1:30 Free
-10 Free (odds @ 1:30, evens @ 1:15)
-10 @ 1:30 Free
-10 @ 1:30 Kick w/ fins
-10 @ 1:45 IM
-10 @ 1:25 Pull (Paddles & Buoy)
-10 (odds Free/Bk by 25’s @ 1:40, evens Free @ 1:15)
200 EZ Warmdown
_________________________________
10,200 SCY
2 hr 45 min
-Felt pretty good, tired in spots and at the end. Really wasn't bad at all.
-Held 1:40-1:45 on 100's kick
-Held 1:10's on first 100's free @ 1:30, Held 1:07-1:08 on ones @ 1:15
-Held 1:15 on 100's kick w/ fins
-Held 1:20 on 100 IM's
-Held 1:07-1:12 on 100's pull
-1:06 on very last 100.
- Only drank 1 gatorade and 1/2 bottled water, no food.
- Didn't take 9 minute break I had originally scheduled at the #50 mark
- I think doing 100 @ 1:25 would be challenging, 1:20 would be really challenging
- Happy New Year!!!!
-10 @ 2:00 warm-up
-10 @ 2:00 kick
-10 @ 1:25 Pull (Buoy & Paddles)
-10 @ 1:30 Free
-10 Free (odds @ 1:30, evens @ 1:15)
-10 @ 1:30 Free
-10 @ 1:30 Kick w/ fins
-10 @ 1:45 IM
-10 @ 1:25 Pull (Paddles & Buoy)
-10 (odds Free/Bk by 25’s @ 1:40, evens Free @ 1:15)
200 EZ Warmdown
_________________________________
10,200 SCY
2 hr 45 min
-Felt pretty good, tired in spots and at the end. Really wasn't bad at all.
-Held 1:40-1:45 on 100's kick
-Held 1:10's on first 100's free @ 1:30, Held 1:07-1:08 on ones @ 1:15
-Held 1:15 on 100's kick w/ fins
-Held 1:20 on 100 IM's
-Held 1:07-1:12 on 100's pull
-1:06 on very last 100.
- Only drank 1 gatorade and 1/2 bottled water, no food.
- Didn't take 9 minute break I had originally scheduled at the #50 mark
- I think doing 100 @ 1:25 would be challenging, 1:20 would be really challenging
- Happy New Year!!!!
Wednesday, December 30, 2009
Wednesday- December 30, 2009
800 Swim
400 Kick
600 Pull
200 Drill
20 x 50 @ :15 rest
1-4: Drill/Swim by 25's
5-8: Kick/Swim by 25's
9-12: Pull IM Order
13-16: IM Order 25 EZ/25 FAST
17-20: Free, descend 1-4
200 EZ
__________________________
3200 SCY
About 1 hr 15 min
-took it easy in prep for tomorrows 100 x 100's!!!!!
400 Kick
600 Pull
200 Drill
20 x 50 @ :15 rest
1-4: Drill/Swim by 25's
5-8: Kick/Swim by 25's
9-12: Pull IM Order
13-16: IM Order 25 EZ/25 FAST
17-20: Free, descend 1-4
200 EZ
__________________________
3200 SCY
About 1 hr 15 min
-took it easy in prep for tomorrows 100 x 100's!!!!!
Monday, December 28, 2009
Monday- December 28, 2009
5 x 100 Swim @ :20 rest
3 x 100 IM Drill @ :20 rest
2 x 100 Kick @ :20 rest
6 x 200 @ :20 rest
100 Fr/50 Stroke/50 Kick
Desc 1-3, 4-6 to 80% effort
6 x 250 @ :20 rest
150 Fr/100 IM
Desc 1-3, 4-6 to 85% effort
6 x 150 @ :20 rest
75 IM/75 Free/50 Kick
Desc 1-3, 4-6 to FAST
200 EZ
______________
5100 SCY
About 1 hr 25 min
-Felt really sluggish, probably all the junk from the holidays in my gut!
3 x 100 IM Drill @ :20 rest
2 x 100 Kick @ :20 rest
6 x 200 @ :20 rest
100 Fr/50 Stroke/50 Kick
Desc 1-3, 4-6 to 80% effort
6 x 250 @ :20 rest
150 Fr/100 IM
Desc 1-3, 4-6 to 85% effort
6 x 150 @ :20 rest
75 IM/75 Free/50 Kick
Desc 1-3, 4-6 to FAST
200 EZ
______________
5100 SCY
About 1 hr 25 min
-Felt really sluggish, probably all the junk from the holidays in my gut!
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