Drylands:
Run/Walk: about 3-3.5 miles, 50 minutes
____________
About 50 Minutes
-Ran almost all of it this time, just trying to build into it as my neighborhood is pretty hilly.
-Looked up my swimming times from Auburn now that they are in the meet database. I am in the top 16 in all my events with the 50 back being the highest at 4th.
Saturday, February 27, 2010
Friday, February 26, 2010
Friday- February 26, 2010
1000 Mixer
5 x 150 @ 2:40
100 IM Easy, 50 Free
4 x 500
1- w/ Paddles & Buoy
1- w/ Paddles & Snorkel
1- swim w/ fins
1- 5 x 100 @ 1:20 (hold under 1:10)
rest enough just to change out equipment
10 x 50 @ :50
EZ, 25 Fast/25 EZ, 25 EZ/25 Fast, 50 Fast, EZ
200 EZ
______________
4450 SCY
About 1 hour 20 mins
-5:52, 6:15, 6:15 on 500's
-1:07-1:08 on 100's
5 x 150 @ 2:40
100 IM Easy, 50 Free
4 x 500
1- w/ Paddles & Buoy
1- w/ Paddles & Snorkel
1- swim w/ fins
1- 5 x 100 @ 1:20 (hold under 1:10)
rest enough just to change out equipment
10 x 50 @ :50
EZ, 25 Fast/25 EZ, 25 EZ/25 Fast, 50 Fast, EZ
200 EZ
______________
4450 SCY
About 1 hour 20 mins
-5:52, 6:15, 6:15 on 500's
-1:07-1:08 on 100's
Thursday, February 25, 2010
Thursday- February 25, 2010
(2x)
200 Swim
200 IM Drill
100 Kick
(3x)
3 x 100 Pull @ 1:35
50 Fly/50 Fr
50 Back/50 Fr
50 Breast/50 Fr
6 x 200
1-3 DPS @ 2:45
4-6 Strong @ 2:30
6 x 100 Kick
1-3 Build @ 2:00
4-6 Strong @ 1:45
6 x 50 @ :50
1 Drill, 2 FAST
200 EZ
_________________
4200 SCY
About 1 hr 20 min
-Cut out 9 x 100's as I was just DEAD this morning from starting weights back and just the whole week. Its gonna take me another week or two to get back in the workout grind I think. However, I have added stuff back in too and done the night/next morning thing this week, which is like doubles. I'll come back around.
200 Swim
200 IM Drill
100 Kick
(3x)
3 x 100 Pull @ 1:35
50 Fly/50 Fr
50 Back/50 Fr
50 Breast/50 Fr
6 x 200
1-3 DPS @ 2:45
4-6 Strong @ 2:30
6 x 100 Kick
1-3 Build @ 2:00
4-6 Strong @ 1:45
6 x 50 @ :50
1 Drill, 2 FAST
200 EZ
_________________
4200 SCY
About 1 hr 20 min
-Cut out 9 x 100's as I was just DEAD this morning from starting weights back and just the whole week. Its gonna take me another week or two to get back in the workout grind I think. However, I have added stuff back in too and done the night/next morning thing this week, which is like doubles. I'll come back around.
Wednesday, February 24, 2010
Wednesday- February 24, 2010
Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Torso Twists w/ Tubing 1 x 15 (each side)
Half-ups 1 x 25
Hanging Knee Lifts 1 x 15
Stability Ball Knee Tucks 1 x 15
200 Additional Sit-ups (mix it up)
Vasa Trainer 4 x 15
_____________________
About 40 minutes
-Had to cut out early to be at work for meetings. I will go back this afternoon and do some weights and swim a little.
Evening:
Weights:
Bench Press 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
Dumbell Lawnmower Pulls 3 x 15
Tricep Kickbacks 3 x 15
Bench Dips 3 x 15
Concentration Curls 3 x 15
Straight Bar Curls 3 x 15
Swim:
800 Swim
400 Kick
600 Pull
200 Drill
Stretch
_________________
2000 SCY
Plus Weights
About 1 hr 40 min
(3x)
Capt. Chair Leg Raises 1 x 15
Torso Twists w/ Tubing 1 x 15 (each side)
Half-ups 1 x 25
Hanging Knee Lifts 1 x 15
Stability Ball Knee Tucks 1 x 15
200 Additional Sit-ups (mix it up)
Vasa Trainer 4 x 15
_____________________
About 40 minutes
-Had to cut out early to be at work for meetings. I will go back this afternoon and do some weights and swim a little.
Evening:
Weights:
Bench Press 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
Dumbell Lawnmower Pulls 3 x 15
Tricep Kickbacks 3 x 15
Bench Dips 3 x 15
Concentration Curls 3 x 15
Straight Bar Curls 3 x 15
Swim:
800 Swim
400 Kick
600 Pull
200 Drill
Stretch
_________________
2000 SCY
Plus Weights
About 1 hr 40 min
Tuesday, February 23, 2010
Tuesday- February 23, 2010
Warm up
5x (75 swim, 25 FT drag; 75 swim, 25 Catch Up)
8x 100 kick (even lengths strong)
Odds @ 2:00
Evens @ 1:50
500 IM (50drill/75 swim) @ 10:00
8x 100 (50 stroke, 50 free) @ 1:30
5x 100 free build @ 1:20
8x 100 (50 free/ 50 kick) @ 1:45
5x 100 Choice (50 drill, 50 fast) @ 1:45
200 easy
_______________
5100 SCY
About 1 hr 30 min
-First day back in the pool in almost a week. Felt okay, but legs were dead due to my right last night. Expecting to be tired/sore/etc. for the next few months......stay positive!!! :D
5x (75 swim, 25 FT drag; 75 swim, 25 Catch Up)
8x 100 kick (even lengths strong)
Odds @ 2:00
Evens @ 1:50
500 IM (50drill/75 swim) @ 10:00
8x 100 (50 stroke, 50 free) @ 1:30
5x 100 free build @ 1:20
8x 100 (50 free/ 50 kick) @ 1:45
5x 100 Choice (50 drill, 50 fast) @ 1:45
200 easy
_______________
5100 SCY
About 1 hr 30 min
-First day back in the pool in almost a week. Felt okay, but legs were dead due to my right last night. Expecting to be tired/sore/etc. for the next few months......stay positive!!! :D
Monday, February 22, 2010
Monday- February 22, 2010
50 Minute Run/Walk
-Mostly Run. I run the flat and downhills, walk the uphills. My guess is its about 3.5 miles
-Starting back swimming tomorrow. I would have this AM but had a dentist appt. at 8AM.
-3 Months to Nationals, its go time for training. I got 2 solid months behind me. Now is the time for 6-7 GOOD weeks of training.
-Mostly Run. I run the flat and downhills, walk the uphills. My guess is its about 3.5 miles
-Starting back swimming tomorrow. I would have this AM but had a dentist appt. at 8AM.
-3 Months to Nationals, its go time for training. I got 2 solid months behind me. Now is the time for 6-7 GOOD weeks of training.
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