Saturday- April 17, 2010

Theme: Open Water

-Swam 2.5 miles this AM with "Swim with Pete" group at Lake Allatoona
-Water Temp was about 63 and felt good.
-Surface conditions were calm but covered in pollen, pine cones, pine straw, pine bark, etc.
-Led the group and with one guy trailing me, pace was moderate for me

About 45-50 minutes worth of swimming

Friday- April 16, 2010

Theme: Distance

200 Swim
200 Kick
200 IM
200 Pull
200 Drill

16 x 50
4 Free Build @ :50
4 Indiana IM @ :50
4 Scull w/ Buoy @ :10 rest
4 Choice 25 Fast/25 EZ @ :50

1 x 1000 Free @ 13:20
-Hold 1:15 or better pace, just get into a good groove
1 x 1000 Pull @ 13:20
-Paddles & Snorkel
1 x 500 Free @ 6:40
-Hold 1:15 or better pace, just get into a good groove
1 x 500 Pull @ 6:40
-Paddles & Snorkel
1 x 250 Free @ 4:00
-Hold 1:15 Pace
1 x 250 Pull @ 4:00
-Paddles & Snorkel

(2x)
4 x 25 Kick UW w/ Fins @ :30
4 x 50 IM Order w/ Fins Build @ :50
2 x 50 FAST Choice @ :50
:30 rest
_______________________

6300 SCY
About 1 hr 45 min

-Finish the week strong
-I was pretty tired after the 2nd 1000, especially since I ran last night
-Only 5 weeks to Nationals, so 4 weeks solid training (1 week taper), stay motivated!!

Thursday- April 15, 2010

400 swim
200 kick
400 pull
200 Drill
100 Build

8 x 50 Kick
odd @ :60
even @ :50

6 x 200 Free
3 @ 2:30, :30 rest after 3rd one
2 @ 3:00 FAST
1 EZ

4 x 125 @ 2:00
-25 kick,25 fly, 75 free

4 x 150 @ 2:10
-25 Bk, 75 Fr, 25 Bk, 75 Fr

6 x 100 Free
3 @ 1:20, extra :30 after third one
2 @ 2:00 FAST
1 EZ

200 EZ
----------------

4800 SCY
About 90 minutes

-2:09, 2:10 on 200's
-:59, 1:00 on 100's
-not bad for as tired as I was this AM

Wednesday- April 14, 2010

Theme: Drylands

Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Planks 1 x 45 sec
Half-ups 1 x 50
Torso Twists W/ Tubing 1 x 20 (each side)
Hanging Knee Raises 1 x 15
Stability Ball Knee Tucks 1 x 15

200 Various other Abs
3 x 20 Vasa Trainer

Weights:
Dumbell Chest Flys 3 x 15
Lat Pulldown 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15

Swim:
600 Swim
200 Kick
400 Pull
200 Drill
100 IM
__________________

1500 SCY
About 25 min
Total Workout about 1 hr 40 min

Tuesday- April 13, 2010

Theme: Aerobic/Anaerobic

4 x 100 Swim
4 x 75 Pull
4 x 50 Kick
4 x 25 :08 Sprints
200 Drill

3 x 300 @ 3:45
4 x 75 (25 kick/25 Bk) @ 1:30
3 x 200 @ 2:30
4 x 75 (25 kick/25 Bk) @ 1:30
3 x 100 @ 1:15
4 x 75 (25 kick/25 Bk) @ 1:30

TEST SET:
(2x)
3 x 100 Kick @ 3:00
1 x 100 Swim @ 3:00

8 x 50 @ :55
Odd: EZ
Even: FAST

200 EZ
________________

5300 SCY
About 1 hr 45 min

-Held about 3:30ish on 300's, 2:20-2:25 on 200's, 1:08 on 100's
-Test Set:
1:32, 1:30, 1:29, 1:01 (Free)
1:30, 1:29, 1:26, 1:08 (Back)
-Was tired after the first main set, the test set was the icing on the cake

Monday- April 12, 2010

400 Swim
200 Kick
400 Pull
200 Drill
100 Build

(3x)
1 x 400 Free Strong @ 5:15
1 x 300 Pull (Paddles & Buoy, BR3) @ 4:00
1 x 200 Kick Strong @ 4:00
1 x 100 Back Moderate @ 2:00

10 x 50 Free
Odd @ :35
Even @ :55

200 EZ Warmdown
____________________

5000 SCY
About 1 hr 30 min

-4:38-4:42 on 400's