Wednesday- February 17, 2010

Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Torso Twists w/ Tubing 1 x 15 (each side)
Half-ups 1 x 50
Stability Ball Knee Tucks 1 x 15
Hanging Knee Lifts 1 x 15
Planks (hold for 30-45 sec)

Vasa Trainer 3 x 20

Swim:
400 Swim
200 Kick
200 Pull
200 Drill
_____________

1000 SCY

-Short workout, needed to be at work early and I'm on vacation the rest of the week. I hope to hit a pool or two while in Orlando (Disney) or get a run in.

Tuesday- February 16, 2010

Warmup:
4x (100 Swim, 50 Fly Drill, 50 Back, 50 Breast)

4 x 200 (100 Kick, 100 DPS) @ 3:30

4 x 300 Pull w/ Paddles Only @ 4:00
Odd: Neg. Split
Even: 3-5-7 by 100's

4 x 150 Free @ 2:15
Odd: 3-5-7 by 50's
Even: Strong

4 x 100 Stroke @ 1:30
Odd: Drill
Even: Strong

4 x 50 Easy @ 1:00
______________________

4200 SCY
About 1 hr 20 min

-1:38-1:39 on 150's strong
-1:10, 1:08 on 100's strong (back)
-Muscles still feel a little "strained" from the meet, but I felt good and strong in the water this morning.

Sunday- February 14, 2010

Auburn Masters Swim Meet
Day 2

500 Free- 5:23.9 (1st)
Splits-
29.1
32.0 (101.1)
32.6
33.6 (106.2)
33.3
33.7 (107.0)
32.4
32.1 (104.5)
32.3
32.4 (104.7)

50 Backstroke- 27.41 (2nd)

100 Free- 52.88 (3rd)
Splits-
25.61
27.27

200 Free Relay (Leadoff)- 23.94

200 Medley Relay (Free Anchor Leg)- 23.31 (1st)

-Overall I am very happy with my swims and times...the training has paid off and it shows. Of course there are a few things here and there that can be improved and worked on. The hardest part is just swimming back-to-back events when you are tired.
-I will take this week very light as I'm on vacation for 1/2 the week and then start back into training next week.
-Next up: St. Patty's Meet at Dynamo at the end of March, about 6 weeks away.

Results:
http://www.ag.auburn.edu/~bailelc/2010.results.pdf