400 Reverse IM Drill
300 Swim
200 Pull
100 Build
10 x 50 Kick @ :55
10 x 100 (3 build, 2 fast, 2 build, 3 fast)
Builds @ 1:25
Fast @ 1:20
10 x 150 @ 2:15
Odds Free Build
Evens IM (no free) w/ fins
10 x 25 @ :30
1 UW, 2 Swim
150 EZ
________________
4400 SCY
About 1 hr 25 min
-Just one of those "blah" mornings, this is my 6th day in a row and I think my body is just tired. Will take the weekend off except for some ab/core stuff tomorrow at home.
Friday, February 5, 2010
Thursday, February 4, 2010
Thursday- February 4, 2010
600 Swim
300 Kick
300 IM
10 x 100 Pull Fast @ 1:15
10 x 75 Pull Fast @ 1:05
20 x 50
-5 Kick w/ Fins Fast @ :60
-5 Swim @ :45
-5 Kick w/ Fins (no board on back) Fast @ :55
-5 Back Fast @ :60
20 x 25 @ :30
-5 of each stroke
250 EZ
_________________
4700 SCY
About 1 hr 30 min
-Held mostly 1:04 on 100's pull
-Held mostly :46-47 on 75's pull
-Held :30-32 on kicks w/ board, sub :30 without board on back
-Held :33-34 on 50's back
300 Kick
300 IM
10 x 100 Pull Fast @ 1:15
10 x 75 Pull Fast @ 1:05
20 x 50
-5 Kick w/ Fins Fast @ :60
-5 Swim @ :45
-5 Kick w/ Fins (no board on back) Fast @ :55
-5 Back Fast @ :60
20 x 25 @ :30
-5 of each stroke
250 EZ
_________________
4700 SCY
About 1 hr 30 min
-Held mostly 1:04 on 100's pull
-Held mostly :46-47 on 75's pull
-Held :30-32 on kicks w/ board, sub :30 without board on back
-Held :33-34 on 50's back
Wednesday, February 3, 2010
Wednesday- February 3. 2010
Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Planks 1 x hold up to 45 sec
Half ups 1 x 25
Torso twists with Stability Ball 1 x 30
Hanging Knee Lifts 1 x 15
Stability Ball Knee Tucks 1 x 15
150 Various Abs
Vasa Trainer 5 x 15
Stretching
Swim:
400 Swim
400 Kick w/ Fins
400 Pull w/ Paddles & Snorkel
400 Swim w/ Snorkel
(4x)
2 x 25 Kick UW w/ Fins (no breather) @ :30
1 x 50 Kick on Back (25 Fr/25 Fl) @ :50
______________________
2000 SCY
About 1 hr 30 min
-Just a light dryland workout w/ nice easy swim
-goal was to just stretch out and try to work out some of the stiffness in my neck and overall soreness
(3x)
Capt. Chair Leg Raises 1 x 15
Planks 1 x hold up to 45 sec
Half ups 1 x 25
Torso twists with Stability Ball 1 x 30
Hanging Knee Lifts 1 x 15
Stability Ball Knee Tucks 1 x 15
150 Various Abs
Vasa Trainer 5 x 15
Stretching
Swim:
400 Swim
400 Kick w/ Fins
400 Pull w/ Paddles & Snorkel
400 Swim w/ Snorkel
(4x)
2 x 25 Kick UW w/ Fins (no breather) @ :30
1 x 50 Kick on Back (25 Fr/25 Fl) @ :50
______________________
2000 SCY
About 1 hr 30 min
-Just a light dryland workout w/ nice easy swim
-goal was to just stretch out and try to work out some of the stiffness in my neck and overall soreness
Tuesday, February 2, 2010
Tuesday- February 2, 2010
400 Swim
200 Kick
400 Swim
200 IM Drill
2 x 500 Pull @ 6:15
8 x 25 Back @ :30
3 x 250 @ 3:10
8 x 25 Free @ :25
4 x 100 Kick @ 1:50
8 x 25 Free @ :20
5 x 50 Free/Fly by 25's @ :50
8 x 25 Warmdown @ :30
______________________
4300 SCY
About 1 hr 15 min
-I was looking forward to this workout but just didn't have it this morning. Neck stiff still and feeling the "2 day later" effect of weights and running. Pushed through but not my best effort
-5:45 on 500's, 2:50-2:55 on 250's, 1:37-1:40 on kicks
200 Kick
400 Swim
200 IM Drill
2 x 500 Pull @ 6:15
8 x 25 Back @ :30
3 x 250 @ 3:10
8 x 25 Free @ :25
4 x 100 Kick @ 1:50
8 x 25 Free @ :20
5 x 50 Free/Fly by 25's @ :50
8 x 25 Warmdown @ :30
______________________
4300 SCY
About 1 hr 15 min
-I was looking forward to this workout but just didn't have it this morning. Neck stiff still and feeling the "2 day later" effect of weights and running. Pushed through but not my best effort
-5:45 on 500's, 2:50-2:55 on 250's, 1:37-1:40 on kicks
Monday, February 1, 2010
Monday- February 1, 2010
800 Swim (150 Fr, 50 Back)
200 Kick
200 IM Drill
16 x 50 @ 1:00 from midpool (working on walls, streamlines)
Odd: Free
Even: Stroke/IM
(4x)
1 x 150 @ 1:45
1 x 150 (25 Free BR3, 25 Back) Perfect Stroke :15 rest
1 x 100 @ 1:10
1 x 100 (25 Free BR3, 25 Back) Perfect Stroke :15 rest
1 x 50 @ :35
1 x 50 (25 Free BR3, 25 Baxk) Perfect Stroke :15 rest
:30 rest
-Odd Sets: Swim
-Even Sets: Pull, instead of back do breast on the moderate
200 EZ
________________
4600 SCY
About 1 hr 25 min
-Held 1:40, 1:05, :30 on swims; 1:37, 1:03, :30 on pulls
200 Kick
200 IM Drill
16 x 50 @ 1:00 from midpool (working on walls, streamlines)
Odd: Free
Even: Stroke/IM
(4x)
1 x 150 @ 1:45
1 x 150 (25 Free BR3, 25 Back) Perfect Stroke :15 rest
1 x 100 @ 1:10
1 x 100 (25 Free BR3, 25 Back) Perfect Stroke :15 rest
1 x 50 @ :35
1 x 50 (25 Free BR3, 25 Baxk) Perfect Stroke :15 rest
:30 rest
-Odd Sets: Swim
-Even Sets: Pull, instead of back do breast on the moderate
200 EZ
________________
4600 SCY
About 1 hr 25 min
-Held 1:40, 1:05, :30 on swims; 1:37, 1:03, :30 on pulls
Sunday, January 31, 2010
Sunday- January 31, 2010
Core:
(3x)
Abs 1 x 50
Torso Twists w/ Tubing 1 x 20
Planks 1 x up to 45 sec
Stability Ball Knee Crunches 1 x 15
200 Various Abs
Weights:
Dumbell Presses 3 x 15
Dumbell Chest Flys 3 x 15
Arnolds 3 x 15
Lateral Raises 3 x 15
Front 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
Bicep Curls 3 x 15
Concentration Curls 3 x 15
Cardio:
3 Mile Walk/Jog with my wife (jog downhills/straights, walk uphills)
About 52 minutes
-Did this workout up at my in-laws place at Coosawhatee Reserve in Elijay, GA. Walk/jog is VERY hill as his is basically in the foothills of the N. GA mountains.
(3x)
Abs 1 x 50
Torso Twists w/ Tubing 1 x 20
Planks 1 x up to 45 sec
Stability Ball Knee Crunches 1 x 15
200 Various Abs
Weights:
Dumbell Presses 3 x 15
Dumbell Chest Flys 3 x 15
Arnolds 3 x 15
Lateral Raises 3 x 15
Front 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
Bicep Curls 3 x 15
Concentration Curls 3 x 15
Cardio:
3 Mile Walk/Jog with my wife (jog downhills/straights, walk uphills)
About 52 minutes
-Did this workout up at my in-laws place at Coosawhatee Reserve in Elijay, GA. Walk/jog is VERY hill as his is basically in the foothills of the N. GA mountains.
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