Friday- January 15, 2010

Morning Workout:
600 Swim
200 Kick
400 Pull
200 Drill

1 x 100 PACE
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1500 SCY
About 30 minutes

-Just got in for a quick dip as I had to be somewhere this morning. I will be going back this afternoon after leaving work.

Afternoon Workout:
300 Swim
200 Kick
200 Pull
300 IM Drill

5 x 150 (100 Kick, 50 Build Swim) @ 2:40

5 x 200 Free @ 2:45
-2 Perfect Technique, 2 Neg. Split, 1 FAST

5 x 200 @ 3:10
-50 kick, 50 Drill, 100 Free Descend 1-5) @ 3:10

5 x 150 (100 IM, 50 Stroke) @ 2:15

5 x 100 (3 FAST choice, 2 easy) @ 2:00
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5000 SCY
About 1 hr 30 min

-2:12 on last 200 (first set of 200's)
-Did a 200 Pull at the end of workout (Paddles & Buoy) and went 2:01. Not winded at all.

Thursday- January 14, 2010

(4x)
100 Swim
100 Pull
50 Kick

10 x 50 @ :50
Odd: 25 Back/25 Build
Even: 1/2 fast of each wall

10 x 100 @ 1:30
Odds: 50 Fly/50 Free
Evens: 50 Back/50 Free

10 x 50
Odds: Kick @ :60
Evens: Back @ :50

10 x 100
Odds: Free @ 1:15
Evens: IM @ 1:35

10 x 50 @ :50
Odds: Free Overkick
Evens: 8 SDK off each wall (or 1/2 lap underwater)

10 x 50 @ :50
1-4: Free descend
5-8: Stroke descend
9-10: EZ

200 EZ
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5200 SCY
About 1 hr 35 min

-Nothing too hard, but a good consistent effort throught
-Held 1:08's on 100's @ 1:15 and about 1:20-1:23 on IM's
-Everything but free felt sloppy today. Even on free, my arms felt "heavy"
-Job interview tomorrow morning so I may only swim one short workout in the morning or ad another short one in the evening.

Wednesday- January 13, 2010

Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Torso Twists w/ tubing 1 x 15
Plank- Hold up to 45 seconds
Hanging Knee Lifts 1 x 15
Stability Ball Knee Tucks 1 x 15

250 Various other abs
Medicine ball chest pushes 3 x 25
Medicine ball tricep throws 3 x 25

Dips 3 x 15
Pullups 3 x 7
Freestyle Tubing 3 x 50

Cardio:
30 Minutes on Treadmill
-10 walk @ 4.0 on 7.5 incline
-10 walk 1 min @ 4.0, run 1 min @ 6.0
-10 walk 1 min @ 4.0, run 2 min @ 6.0

Tuesday- January 12, 2010

300 Swim
200 Kick
300 Pull
200 IM Drill

10 x 50 @ :50
Odd: 25 DPS/25 Build
Even: 1/2 lap sprint, 1/2 lap EZ

TEST SET:
10 x 100 @ 3:00
-Push, hold best average

1 x 100 @ 1:30
1 x 200 @ 3:00
1 x 300 @ 4:30
1 x 400 @ 6:00
Pull w/ Paddles & Snorkle
1 x 300 @ 4:00
1 x 200 @ 2:40
1 x 100 @ 1:20
Pull w/ Buoy & Paddles

200 EZ Warmdown
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4300 SCY
About 1 hr 30 min

-Held :58-1:03 on 100's. I dropped off on the second 5. Not sure why, but I do know that I'm thoroughly DEAD. Was at the point where my stroke really fell apart last 20 yards.....which is good, and bad.

-Will take tomorrow just to do some core and light cardio and use as a recovery day. I think I'm still feeling the effects of weights on Saturday as I pushed it pretty good in that workout.

-I've had a pretty consistent couple of months now of workouts for what I call my "base" training. This is just the time of year that you put in the time and yardage, but generally will feel tired and rotten at times in the pool. So its okay that I feel this way I think....about another 3 weeks of it and then I'll back off a little for the Auburn Meet.

Monday- January 11, 2010

8 x 125 @ :15 rest
-75 swim, 25 drill, 25 kick

12 x 50 @ :50
25 DPS, 25 build

1 x 400 Free @ 5:20
4 x 50 @ :50 (25 Fly/25 Free)
1 x 300 Free @ 4:00
4 x 50 Back @ :50
1 x 200 Free @ 2:40
4 x 50 @ :50 (25 Breast/25 Free)

1 x 300 Pull @ 4:00
4 x 50 Free @ :40
1 x 200 Pull @ 2:40
4 x 50 Free @ :40
1 x 100 Pull @ 1:20
4 x 50 Free @ :40

12 x 50 Kick w/ Fins @ :55
-25 UW/25 Moderate

200 Warmdown
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5000 SCY
About 1 hr 25 min

-Felt like crap. Pretty much due to my gym workout hitting me from Saturday. Its always a 2-day delay when weights hits my body.