250 Swim
250 Kick
250 Pull
250 Drill
10 x 75 @ 1:15
Odds: Fly/Bk/Br (1st one build the fly, 2nd Bk, 3rd Br, etc)
Evens: Free, take 3-2-1 breathes by 25's
12 x 300
1-3: Kick w/ fins on back in streamline position (fly or back) @ 4:15
4-6: Pull w/ Snorkel & Paddles @ 4:00
7-9: Pull w/ Paddles & Buoy @ 4:00
10-12: Swim Free (#10: 100 Pace/200 Mod, #11: 200 Pace/100 Mod, #12: 300 Pace) @ 4:15
12 x 25 @ :30
-6 No Breather (Free or Fly)
-6 UW Kick w/ Fins (Alt. Free & Fly)
200 EZ
______________________
6000 SCY
About 1 hr 40 min
-PACE is like 1650 Practice Pace, so for me 1:12-1:15
-Nothing hard, just extra yardage with a focus on streamlining, stroke, and some breath control.
-Good week of workouts, I have about 2-1/2 weeks of more of the same before backing down for Auburn (although it won't be a full taper)
Friday, January 22, 2010
Thursday, January 21, 2010
Thursday- January 21, 2010
(4x)
150 Swim
50 Drill
50 Kick
(4x)
4 x 25 @ :30 Half lap underwater kick/Half swim
2 x 50 @ :50 Free Build
5 x 100 Free @ 1:15 4 x 25 Kick @ :30
4 x 100 Free @ 1:15 4 x 25 Back @ :30
3 x 100 Free @ 1:15 4 x 25 Kick @ :30
2 x 100 Free @ 1:15 4 x 25 Back @ :30
REST 1:00
2 X 100 IM @ 1:30 2 X 50 Kick @ :60
2 x 100 IM @ 1:30 2 x 50 Back @ :60
2 x 100 IM @ 1:30 2 x 50 Kick @ :60
2 x 100 IM @ 1:30 2 x 50 Back @ :60
REST 1:00
3 x 50 Descend 1-3 @ :50
3 x 50 Ascend 1-4 @ :60
200 EZ
___________________
5300 SCY
About 1 hr 40 min
-held 1:08-1:11 on 100's free, 1:20-1:25 on IM's
-Solid effort throught type of workout
150 Swim
50 Drill
50 Kick
(4x)
4 x 25 @ :30 Half lap underwater kick/Half swim
2 x 50 @ :50 Free Build
5 x 100 Free @ 1:15 4 x 25 Kick @ :30
4 x 100 Free @ 1:15 4 x 25 Back @ :30
3 x 100 Free @ 1:15 4 x 25 Kick @ :30
2 x 100 Free @ 1:15 4 x 25 Back @ :30
REST 1:00
2 X 100 IM @ 1:30 2 X 50 Kick @ :60
2 x 100 IM @ 1:30 2 x 50 Back @ :60
2 x 100 IM @ 1:30 2 x 50 Kick @ :60
2 x 100 IM @ 1:30 2 x 50 Back @ :60
REST 1:00
3 x 50 Descend 1-3 @ :50
3 x 50 Ascend 1-4 @ :60
200 EZ
___________________
5300 SCY
About 1 hr 40 min
-held 1:08-1:11 on 100's free, 1:20-1:25 on IM's
-Solid effort throught type of workout
Wednesday, January 20, 2010
Wednesday- January 20, 2010
Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Hanging Knee Lifts 1 x 15
Torso Twist with Stability Ball 1 x 50
Planks- hold to 30 seconds
1/2 ups 1 x 25
Stability Ball Knee Tucks
Vasa Trainer 3 x 20 Reps
Weights:
Bench Press 3 x 15
Dumbell Chest Flys 3 x 15
Dumbell Shoulder Press 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Lat Pulldown 3 x 15
Tricep Pushdowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Straight Bar Curls 3 x 15
Stretch
______________________
About 75 minutes
(3x)
Capt. Chair Leg Raises 1 x 15
Hanging Knee Lifts 1 x 15
Torso Twist with Stability Ball 1 x 50
Planks- hold to 30 seconds
1/2 ups 1 x 25
Stability Ball Knee Tucks
Vasa Trainer 3 x 20 Reps
Weights:
Bench Press 3 x 15
Dumbell Chest Flys 3 x 15
Dumbell Shoulder Press 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Lat Pulldown 3 x 15
Tricep Pushdowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Straight Bar Curls 3 x 15
Stretch
______________________
About 75 minutes
Tuesday, January 19, 2010
Tuesday- January 19, 2010
200 Swim
200 IM Drill
200 Kick
4 x 50 Pull Desc 1-4 @ :60
4 x 50 25 Drill/25 Swim IM Order @ :60
8 x 75 @ 1:15
Odd: 25 kick/25 Fly/25 Bk
Even: 25 Kick/25 Br/25 Fr
6 x 300 @ 4:00
1- 50 Mod/25 Fast
1- 50 Mod/50 Fast
1- Fast
repeat
(4x)
50 Kick, 50 Fly, 50 Bk, 50 kick, 50 Br, 50 Fr
-Odd times through pull (choice of equip)
-Even times swim
6 x 50 @ 1:00
1- 25 Mod/25 Fast
1- 25 Fast/25 Mod
1-Fast
repeat
200 EZ
_______________
5100 SCY
About 1 hr 30 min
-Pretty tired from swimming just 12 hours ago (previous night). It was like doing a day with doubles.
-Did 2nd set of 3 300's @ 4:15
200 IM Drill
200 Kick
4 x 50 Pull Desc 1-4 @ :60
4 x 50 25 Drill/25 Swim IM Order @ :60
8 x 75 @ 1:15
Odd: 25 kick/25 Fly/25 Bk
Even: 25 Kick/25 Br/25 Fr
6 x 300 @ 4:00
1- 50 Mod/25 Fast
1- 50 Mod/50 Fast
1- Fast
repeat
(4x)
50 Kick, 50 Fly, 50 Bk, 50 kick, 50 Br, 50 Fr
-Odd times through pull (choice of equip)
-Even times swim
6 x 50 @ 1:00
1- 25 Mod/25 Fast
1- 25 Fast/25 Mod
1-Fast
repeat
200 EZ
_______________
5100 SCY
About 1 hr 30 min
-Pretty tired from swimming just 12 hours ago (previous night). It was like doing a day with doubles.
-Did 2nd set of 3 300's @ 4:15
Monday, January 18, 2010
Monday- January 18, 2010
200 Swim
200 Kick
200 Pull
200 Drill
4 x 50 Desc 1-4 @ :60
10 x 50 Kick @ :60
Odd: Free
Even: Choice
4 x 150 @ 2:00 4 x 100 Stroke @ 1:30 4 x 50 Kick @ :60 :60 rest
3 x 150 @ 2:00 3 x 100 Stroke @ 1:30 4 x 50 Kick @ :60 :60 rest
2 x 150 @ 2:00 2 x 100 Stroke @ 1:30 4 x 50 Kick @ :60 :60 rest
1 x 150 @ 2:00 1 x 100 Stroke @ 1:30 4 x 50 Kick @ :60
10 x 50 @ :50
1-5 Descend Free
6-10 Ascend Choice
______________________
5300 SCY
About 1 hr 35 min
-Held 1:42-1:45 on 150's
-Held 1:18-1:21 on 100's back
-Was actually a little harder workout than I first thought it would be. It was just a good fat burner type of workout keeping your HR up the whole time.
200 Kick
200 Pull
200 Drill
4 x 50 Desc 1-4 @ :60
10 x 50 Kick @ :60
Odd: Free
Even: Choice
4 x 150 @ 2:00 4 x 100 Stroke @ 1:30 4 x 50 Kick @ :60 :60 rest
3 x 150 @ 2:00 3 x 100 Stroke @ 1:30 4 x 50 Kick @ :60 :60 rest
2 x 150 @ 2:00 2 x 100 Stroke @ 1:30 4 x 50 Kick @ :60 :60 rest
1 x 150 @ 2:00 1 x 100 Stroke @ 1:30 4 x 50 Kick @ :60
10 x 50 @ :50
1-5 Descend Free
6-10 Ascend Choice
______________________
5300 SCY
About 1 hr 35 min
-Held 1:42-1:45 on 150's
-Held 1:18-1:21 on 100's back
-Was actually a little harder workout than I first thought it would be. It was just a good fat burner type of workout keeping your HR up the whole time.
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