Theme: Drylands
Core:
(3x)
Hanging Knee Lifts 1 x 20
Stability Ball 1/2 ups 1 x 25
Torso Twists w/ Tubing 1 x 20 (each side)
Choice of Abs 1 x 25
Stability Ball Knee Tucks 1 x 20
Planks 1 x 45 sec
200 Other Various Abs
Weights:
Bench Press 3 x 15
Dumbell Chest Flys 3 x 15
Dumbell Shoulder Press 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Lat Pull 3 x 15
Straight Arm Pulldown 3 x 15
Tricep Pulldown 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Straight Bar Curl 1 x 15
Cardio:
Walk/Run on Treadmill, 20 minutes
Stretch
_____________
About 2 Hrs
Saturday, April 24, 2010
Friday, April 23, 2010
Friday- April 23, 2010
Theme: SCM
400 Swim
200 Kick
200 Drill
4 x 50 Build
1 x 1000 Free Neg. Split @ 1:00 rest
1 x 200 Kick @ 1:00 rest
1 x 800 Pull w/ Paddles, Snokel + Cardio Cap @ 1:00 rest
1 x 200 IM Drill @ 1:00 rest
4 x 100 IM, Desc 1-4 @ 2:00
1 x 200 Free Drill
1 x 200 FAST @ 2:45
1 x 200 Kick EZ @ :30 rest
1 x 100 FAST @ 1:20
1 x 200 EZ Warmdown
___________________________
4500 SCM
About 1 hr 30 min
-Pretty tired being the end of the week and only 1 off day in the last 2 weeks
-2:23 on 200 and 1:07 on 100 FAST
400 Swim
200 Kick
200 Drill
4 x 50 Build
1 x 1000 Free Neg. Split @ 1:00 rest
1 x 200 Kick @ 1:00 rest
1 x 800 Pull w/ Paddles, Snokel + Cardio Cap @ 1:00 rest
1 x 200 IM Drill @ 1:00 rest
4 x 100 IM, Desc 1-4 @ 2:00
1 x 200 Free Drill
1 x 200 FAST @ 2:45
1 x 200 Kick EZ @ :30 rest
1 x 100 FAST @ 1:20
1 x 200 EZ Warmdown
___________________________
4500 SCM
About 1 hr 30 min
-Pretty tired being the end of the week and only 1 off day in the last 2 weeks
-2:23 on 200 and 1:07 on 100 FAST
Thursday, April 22, 2010
Thursday- April 22, 2010
Theme: Short Course Meters
(5x)
100 Free
50 Drill
50 Kick
6 x 100 @ 1:50
-50 Free Build, 50 Kick
(4x)
1 x 300 Build @ 4:15
1 x 50 w/ 3 breaths @ :50
-Round 2 & 4 Pull, BR 3-5-7 by 100's
(4x)
1 x 100 IM Drill @ 1:55
2 x 50 Stroke FAST @ :50
(6x)
1 x 100 Free BR 5/7 by 50's @ 1:40
1 x 50 Free Strong @ :45
4 x 50 w/ Fins @ :55
-25 UW/25 Swim FAST
200 EZ
____________________
5100 SCM
(5x)
100 Free
50 Drill
50 Kick
6 x 100 @ 1:50
-50 Free Build, 50 Kick
(4x)
1 x 300 Build @ 4:15
1 x 50 w/ 3 breaths @ :50
-Round 2 & 4 Pull, BR 3-5-7 by 100's
(4x)
1 x 100 IM Drill @ 1:55
2 x 50 Stroke FAST @ :50
(6x)
1 x 100 Free BR 5/7 by 50's @ 1:40
1 x 50 Free Strong @ :45
4 x 50 w/ Fins @ :55
-25 UW/25 Swim FAST
200 EZ
____________________
5100 SCM
Wednesday, April 21, 2010
Wednesday- April 21, 2010
Theme: Quality
500, every 4th lap non-free
200 Kick
12 x 25 @ :35
Odd: Choice, non-free
Even: Free
12 x 100
4 IM @ 1:40
1 Kick @ 2:10
3 Back @ 1:40
1 Kick @ 2:10
2 Free @ 1:20
1 Kick @ 2:10
8 x 75 @ 1:20
-50 FAST/25 EZ
-2 Free, 2 Back
8 x 75 @ 1:40
-50 FAST/25 w/ 1 breath
-2 Free, 2 Free Pull (buoy only)
10 x 50 @ 1:15
37.5 FAST/12.5 EZ
200 EZ
_________________________
4200 SCM
About 1 hr 30 min
500, every 4th lap non-free
200 Kick
12 x 25 @ :35
Odd: Choice, non-free
Even: Free
12 x 100
4 IM @ 1:40
1 Kick @ 2:10
3 Back @ 1:40
1 Kick @ 2:10
2 Free @ 1:20
1 Kick @ 2:10
8 x 75 @ 1:20
-50 FAST/25 EZ
-2 Free, 2 Back
8 x 75 @ 1:40
-50 FAST/25 w/ 1 breath
-2 Free, 2 Free Pull (buoy only)
10 x 50 @ 1:15
37.5 FAST/12.5 EZ
200 EZ
_________________________
4200 SCM
About 1 hr 30 min
Tuesday, April 20, 2010
Tuesday- April 20, 2009
Theme: Drylands
60 minute Run/Walk
About 80% run 20% walk
About 3.5 miles
Core/Weights:
Torso Twists w/ Tubing 3 x 20 (each side)
Capt. Chair Leg Raises 2 x 15
Hanging Knee Lifts 1 x 15
Half ups 2 x 50
Crunches 1 x 50
Crunch ups 1 x 25
Obliques 1 x 25 (each side)
Lateral Raises 2 x 15
Front Raises 2 x 15
Shoulder Presses 2 x 15
Tricep Kickbacks 2 x 15
Biceps 2 x 15
____________________
About 1 hr 25 min total
-Slept in to try to get hopefully feel better from this cold/allergies
-Rain today and humidity helped alot so I worked out this evening, will swim in the AM
-Felt really good on run and ran alot of the hills I normally walk
60 minute Run/Walk
About 80% run 20% walk
About 3.5 miles
Core/Weights:
Torso Twists w/ Tubing 3 x 20 (each side)
Capt. Chair Leg Raises 2 x 15
Hanging Knee Lifts 1 x 15
Half ups 2 x 50
Crunches 1 x 50
Crunch ups 1 x 25
Obliques 1 x 25 (each side)
Lateral Raises 2 x 15
Front Raises 2 x 15
Shoulder Presses 2 x 15
Tricep Kickbacks 2 x 15
Biceps 2 x 15
____________________
About 1 hr 25 min total
-Slept in to try to get hopefully feel better from this cold/allergies
-Rain today and humidity helped alot so I worked out this evening, will swim in the AM
-Felt really good on run and ran alot of the hills I normally walk
Monday, April 19, 2010
Monday- April 19, 2010
Theme: SCM
(4x)
75 Swim
50 Kick
75 Swim
50 Scull w/ Buoy
1 x 100 Build @ 1:30
4 x 25 Free, Desc @ :35
1 x 100 Build @ 1:30
4 x 25 Back, desc @ :35
1 x 100 Build @ 1:30
4 x 25 Fly, desc @ :35
(3x)
2 x 200 Free
-1 @ 3:00 Build
-1 @ 2:40 Strong
3 x 50 Back @ 1:00 desc 1-3
4 x 300 Pull @ 4:30
-Breathe every 3, Desc 1-4 to FAST
200 EZ
______________________
4650 SCM
About 1 hr 30 min
-They changed the pool from SCY to SCM....I'm NOT happy about it. I might have to switch pools as I HATE SCM and need to keep training yards for another 4 weeks.
(4x)
75 Swim
50 Kick
75 Swim
50 Scull w/ Buoy
1 x 100 Build @ 1:30
4 x 25 Free, Desc @ :35
1 x 100 Build @ 1:30
4 x 25 Back, desc @ :35
1 x 100 Build @ 1:30
4 x 25 Fly, desc @ :35
(3x)
2 x 200 Free
-1 @ 3:00 Build
-1 @ 2:40 Strong
3 x 50 Back @ 1:00 desc 1-3
4 x 300 Pull @ 4:30
-Breathe every 3, Desc 1-4 to FAST
200 EZ
______________________
4650 SCM
About 1 hr 30 min
-They changed the pool from SCY to SCM....I'm NOT happy about it. I might have to switch pools as I HATE SCM and need to keep training yards for another 4 weeks.
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