Saturday- March 20, 2010

Theme: Get the feel back

800 Swim
400 Kick
600 Pull
200 IM Drill

8 x 50 IM Order @ :55
-go from mid-pool to get two turns

8 x 100 Pull w/ Paddles & Snorkel @ 1:20

8 x 25 Kick w/ Fins UW @ :30
Odds: Free
Evens: Fly on Back

100 EZ
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3500 SCY
About an hour

-Hadn't swam since Tuesday so just wanted to "get wet" for a bit.
-Will workout 4000 or so on Mon, Tues and then taper off for the St. Pats meet next weekend

Wednesday- March 17, 2010

Theme: Dryland @ Hotel

200 Various Sit-ups/Abs
Torso Twists w/ Tubing 4 x 20 (each side)
20 Minutes on Treadmill
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About 45 minutes

-In Hampton Inn Exercise Room in Corbin, KY. On way to Ohio for Grandfather's funeral

Tuesday, March 16, 2010

Theme: Sustained Effort

(2x)
250 Swim
150 Drill
100 Kick

20 x 25 @ :30
odd: 1/2 lap SDK, 1/2 lap free
even: Fly

20 x 100
4 free @ 1:20
1 kick @ 2:00
3 free @ 1:15
2 kick @ 2:00
4 pull @ 1:15 (Paddles & buoy)
1 kick @ 2:00
3 pull @ 1:10 (Paddles & buoy)
2 kick @ 2:00

20 x 50 @ :50
(2x)
5 back/breast by 25's
5 kick fly on back w/ fins

20 x 25 @ :30
5 Build, 5 Descend, 5 Fast, 5 easy
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5000 SCY
About 1 hr 30 min

-First time in a few weeks I actually felt good and strong for a whole workout....no shoulder stiffness in warmup. Nice!
-Held under 1:10's on all 100's swim
-Held 1:08 on 100's pull @ 1:15, 1:05 on 100's pull @ 1:10

May be last swim until the weekend. Travelling to Ohio with my family tonight until Friday night for my Grandfather's funeral. Doubtful I find or have time for a pool up there. Maybe get a run or two in and some core exercises.

Monday- March 15, 2010

400 Swim
200 Kick
300 Pull
100 Drill

12 x 50 @ :60
Odds: Drill IM
Evens: Free w/ Tennesee Tumbler Turn

400 Free Cruise @ 6:00 400 IM Strong @ 6:00
300 Free Cruise @ 4:30 300 IM Strong @ 4:30
200 Free Cruise @ 3:00 200 IM Strong @ 3:00
100 Free Cruise @ 1:30 100 IM Strong @ 1:30
1:00 rest
300 Free Cruise @ 4:30 300 Kick FAST @ 6:00
200 Free Cruise @ 3:00 200 Kick FAST @ 4:00
100 Free Cruise @ 1:30 100 Kick FAST @ 2:00

200 EZ
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5000 SCY
About 1 hr 30 min

-Back stiff and burning legs from run on Sunday (4 miles)
-One of those "just fight your way through" kinda workouts
-Due to the passing of my Grandfather I won't be posting Thur & Friday and will be travelling to Ohio for the funeral.

Sunday- March 14, 2010

Theme: Dryland

Run/Walk
About 6 miles, mostly run
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About 1 hr 10 minutes