Saturday- March 6, 2010

Theme: Dryland

Run:
Run/Walk
-Ran most of it except for the major uphills
-Went a bit further today since its the end of my training week until Monday AM
-58 Minutes, probably 3.75-4.0 miles is my guess

Core:
(3x)
Half-ups 1 x 25
Capt. Chair Leg Raises 1 x 15
Torso Twists with Tubing 1 x 15 (each side)
Hanging Knee Raises 1 x 15

200 Other Various Abs
Stretch
_____________________

About 1 hr 25 minutes

Friday- March 5, 2010

Theme- Short, Fast, Strokework

(5x)
75 swim, 25 breast drill; 75 swim, 25 breast kick no board

16 x 25 fly @ :30
-4 drill, 4 swim

16 x 50
4 kick @ :60
4 backstroke swim @ :45

16 x 75 Pull free @ :60
-hold under :50

16 x 50
-IM order,
-4 Build @ :50, 4 fast @ :50, 4 Drill @ :60, 4 fast @ :50

16x 25 @ :30
-4 kick, 4 no breathers

16 x 25 @ :30
4 build, 4 descend, 4 fast, 4 easy
_______________________

5000 SCY
About 1 hr 35 min

-Pretty tired from a long week, but solid training week. Will go for a run and do some core work either tomorrow or Sunday with the other day being off
-Held :47-48 on 75's pull

Thursday- March 4, 2010

Theme: Hypoxic

(2x)
200 swim
200 IM Drill
100 Kick

8 x 100 Free @ 1:40
-last 25 no breather

8 x 50 Back @ 1:10
25 swim, 25 UW

8 x 50 Breast @ 1:00
-3 UW Pullouts off each wall

8 x 50 Fly @ :50
-4 UW Kick, 2 strokes

8 x 50 Kick @ :55
-Fins, Snorkel while hold Pull Buoy out front

20 x 25 FAST @ :40
-No Breather, #10 & 20 Fly

200 EZ
_______________________

4100 SCY
About 1 hr 25 min

-Going to start adding "Theme" to the top of my posting for the benefit of not having to scan the workout to find one
-Good practice to work on breath control/oxygen debt after a day of weights
-I can tell my body is adjusting alot better to training and adding things this week after last week was kinda rough. It should be even better next week.

Wednesday- March 3, 2010

Core:

(3x)
Sit-up (your choice) 1 x 25
Stability Ball Knee Tucks 1 x 15
Torso Twists w/ Tubing 1 x 15 (each side)
Capt. Chair Leg Raises 1 x 15
Hanging Knee Lifts 1 x 15

200 Other Various Abs
Shoulder Stability Exercises 2 sets (3 x 15)
Vasa Trainer 3 x 20

Weights:
Bench 3 x 15
Dumbell Flys 3 x 15
Dumbell Shoulder Press 3 x 15
Side Laterals 3 x 15
Front Laterals 3 x 15
Lat Pull 3 x 15
Dips 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15

Swim:
800 Swim
400 Kick w/ Fins
600 Pull
200 IM Drill
______________
2000 SCY

About 2 hrs for this whole workout

-Pull was closed in the morning due to icy conditions (not!) so got off work early since I was there at 6:15 and did a 2 hour today.
-The 2000 swim at the end is a float and seems to really help with soreness the following day....even though I feel like a stone when I do it.

Tuesday- March 2, 2010

500 Swim
300 Drill
200 Pull

9 x 100 @ 1:45
50 Kick, 25 Stroke, 25 Free

(3x)
3 x 150 Strong @ 1:55
3 x 50 Hypoxic @ :50

100 IM drill

(3x)
3 x 50 @ :45
-25 IM order/25 free
1 x 100 IM @ 1:30

9 x 50 @ :50
3 stroke fast, 3 free fast, 3 choice easy

100 EZ
___________

5100 SCY
About 1 hr 35 min

-Held pretty much 1:43-1:47 on 150's, not a lot of energy today in the pool.
-Workout didn't have anything particularly "hard" but a concerted effort throught, another "fat burner" type workout.

Monday- March 1, 2010

350 Swim
250 Drill
150 Kick
5 x 50 Pull Descend @ :50

(6x)
50 Kick, 100 Build @ 2:45

3 x 200 Free @ 2:30
3 x 100 Back @ 1:30
2 x 200 Free @ 2:30
2 x 100 Back @ 1:30
1 x 200 Free @ 2:30
1 x 100 Back @ 1:30

(4x)
1 x 150 Kick @ 2:45
4 x 50 IM Order @ :45
:15 rest

4 x 25 Kick w/ Fins UW @ :30
100 EZ
______________

5000 SCY
About 1 hr 30 min

-Good fat-burner workout- nothing extremely hard, but a good, solid effort throught.
-Held 2:20-2:24 on 200's
-Had planned 10 x 25 at the end but time caught up to me
-Legs and back fatigued from run Sat night a bit.