Saturdy- January 9, 2010

Core:
(3x)
Capt. Chair Straight Leg Lifts 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 other Abs

Weights:
Bench Press 3 x 15
Dumbell Chest Flys 3 x 15

(3x)
Dumbell Shoulder Presses 1 x 15
Lateral Raises 1 x 15
Front Raises 1 x 15
Rear Delts 1 x 15

Lat Pull 3 x 15
Straight Arm Pulldown 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15
Straight Bar Curls 3 x 15
Concentration Curls 3 x 15
Shoulder Shrugs 4 x 15

Cardio:
30 minutes on Eliptical (Level 12, 12 resistance)

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About 1 hr 45 min

Friday- January 8, 2010

10 x 100 @ :20 rest
(5 swim, 2 kick, 3 IM Drill)

10 x 50 @ :50
(25 one arm fly, 25 free DPS)

12 x 100
-3 FAST @ 1:15
-1 EZ @ 1:45

12 x 50 Kick
-3 FAST @ :55
-1 EZ Swim @ 1:00

12 x 75 IM w/ fins (no free)
-3 FAST @ 1:05
-1 EZ Free @ 1:15

12 x 50 Free
-3 FAST @ :35
-1 EZ @ 1:00

200 EZ
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5100 SCY
About 1 hr 30 min

-Held 1:05-1:08 on 100's
-Held :43-:45 on 50's kick
-Held :29-:32 on 50's free

Thursday- January 7, 2010

400 Swim
200 Kick
200 Pull
200 Drill

8 x 50 Build @ :50

2 x 400
1- Pull w/ Paddles & Snorkel @ 5:30
1- Strong @ 5:00
1 x 200 Fly (25 Drill/25 Swim) @ :15 rest
1 x 200 Kick @ 4:00

2 x 300
1- Pull w/ Paddles & Snorkel @ 4:15
1- Strong @ 3:45
1 x 200 Back (25 Drill/25 Swim) @ :15 rest
1 x 200 Kick @ 4:00

2 x 200
1- Pull w/ Paddles & Snorkel @ 3:00
1- Strong @ 2:30
1 x 200 Breast (25 Drill/25 Swim) @ :15 rest
1 x 200 Kick @ 4:00

2 x 100
1- Pull w/ Paddles & Snorkel @ 1:30
1- Strong @ 1:15
1 x 200 Free (25 Drill/25 Swim) @ :15 rest
1 x 200 Kick @ 4:00

200 EZ
_________________________

5200 SCY
1 hr 30 min

-4:45, 3:32, 2:16, 1:05 on Strong swims
-Got :30 on 200 kicks
-Felt descent for having done weights and stuff the day before, not as sluggish as Mon & Tues

Wednesday- January 6, 2010

Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Tubing Torso Twists 1 x 15 (each side)
Hanging Knee Raises 1 x 15
Stability Ball Knee Tucks 1 x 15

200 Various other abs

Weights:
Bench Press 3 x 15
Dumbell Shoulder Press 3 x 15
Straight Arm Pulldowns 3 x 15
Single Arm Tricep Reverse Pulldowns 3 x 15
Dumbell Bicep Curls 3 x 15

Cardio:
15 Minutes on Bike
15 Minutes on Treadmill (4.0 @ 10.0 incline)

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About 90 minutes

Tuesday- January 5, 2010

(5x)
100 Swim
50 Drill
50 Kick

6 x 100 @ 1:40
-50 Swim/50 Kick

(4x)
1 x 300 free build on 4:00
1 x 50 with 4 breaths per 50 on :50

(4x)
1 x 100 IM drill on 1:45
2 x 50 stroke fast on :50

(6x)
1 x 100 free breath control build on 1:30
1 x 50 free strong on :40

4 x 50 on :50
25 free with an over kick, 25 fast

100 easy
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5000 SCY
About 1 hr 25 min

-Still sluggish this AM, but not as bad as yesterday

Monday- January 4, 2010

300 Swim
300 IM Drill
300 Pull
100 Kick

10 x 75
odd: Free @ 1:10
even: IM @ 1:15

5 x 250 @ 3:30
200 Aerobic :05 rest
25 FAST :05 rest
25 FAST

(4x)
3 x 50 Kick @ :55
1 x 100 FL/Bk by 25's @ 1:40

8 x 75 Pull @ 1:05
50 Fr/25 Bk

(2x)
1 x 100 IM FAST @ 1:30
1 x 100 Free EZ @ 1:30

_____________________________

5000 SCY
About 1 hr 30 min

-Felt like a slug. Not sure if its because I haven't swam since Thurs (when I did 10,200 SCY), being in the cold all day Saturday at the Bowl Game, or just sitting on my ass all day yesterday? But I had NO energy and the water was a bit too warm for my liking. They probably cranked it up cause ATL is in a real cold snap this week.