Saturday- June 5, 2010

Classic City Masters Meet- Athens, GA (LCM)

Warmup:
400 Swim
200 Kick
200 IM Drill
100 EZ
2 x 100 (1 Build, 1 400 Pace)
100 EZ
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1200 LCM


400 Free: 4:47
100 Back: 1:26 (Float warmdown after 400)
100 Free: 59.8
200 Free: 2:13.7

500 SCY Warmdown

-Happy with my swims considering I trained 1-1/2 weeks of LCM, swam in a jammer (no tech suits!), and had about 10 minutes between swims.

Final Results: https://www.clubassistant.com/c/7BB0607/file/Meet%20Results/uga%202010.pdf

Friday- June 4, 2010

800 Swim
400 Kick
600 Pull
200 Drill

2 x 100 @ 2:00
-1 Build, 1 @ 400 Pace

200 EZ
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2400 LCM
About 70 min

-Just trying to loosen up and prepare for tomorrow's LCM meet in Athens. I'm still really sore from weights on Monday and just getting back into the swing of training this week. I'm going into the meet this weekend with no expectations as its my first LCM meet in 18 years (last was SEC's in 1992 at Alabama!). We also will be switching suits to the FINA legal suits.....so that means a jammer.

Thursday- June 3, 2010

(2x)
200 Swim
200 Drill
100 Kick

4 x 300 Pull (Paddles & Snorkle + Cardio Cap) @ 6:00
-Smooth & Controlled
4 x 50 Kick Build @ 1:15
4 x 50 IM Order Strong @ 1:15

3 x 300 Pull (Paddles/Snorkel/Buoy) @ 4:30
-Smooth & Controlled
4 x 50 Stroke Build @ 1:10
4 x 25 Kick FAST @ :40

4 x 50 @ 1:00
-25 FAST/25 EZ

100 EZ
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4200 LCM
About 1 hr 35 min

Wednesday- June 2, 2010

400 Swim
200 Kick
300 Pull
100 Drill

(5x)
100 Kick
100 Build
:20 rest

6 x 300
-Start @ 70% and drop interval :05 each one

7 x 100 Kick @ 2:15
-Fast 15m into/off the wall

8 x 100 Pull @ 1:40
-2 Build Free, 4 Stroke Fast, 2 Build Free

200 EZ
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4500 LCM

-Dead tired on the 300's. Between Weights from Monday (the 2-day after effect) and still getting used to LCM I was dead at the end of those.
-Only dropped from 4:30 to 4:20 on 300's and held them there getting about 10 sec rest
-Swam with Marlena again today, so its nice to get a training partner.

Tuesday- June 1, 2010

(2x)
250 Swim
150 Drill
100 Kick

6 x 50 @ 1:00 (Desc 1-3, 4-6)
8 x 100 @ 1:40 (4 @ 75%, 4 @ 85%)
300 IM (50 Kick, 50 Fly Drill, 50 Back, 50 Kick, 50 Br, 50 Fr)
1:00 Rest

6 x 50 @ 1:00 (Desc 1-3, 4-6)
6 x 100 @ 1:40 (3 @ 75%, 3 @ 85%)
200 IM (25 Swim, 25 Kick)
1:00 Rest

6 x 50 @ 1:00 (Desc 1-3, 4-6)
4 x 100 @ 1:40 (2 @ 75%, 2 @ 85%)
100 IM Drill

8 x 50 Pull w/ Paddles & Snokel @ 1:00
Odd: Pause Free Drill
Even: Regular Pull

100 EZ
____________________

4700 LCM
About 1 hr 30 min

-Swam with Marlena Hankins this AM.....first person I've practiced with in well over a year. It was very nice to actually have someone to talk to and it makes the workout go by alot faster!
-Typically held 1:20 on the 75% and 1:15 or so on the 85%

Monday- May 31, 2010

Weights:

Upper Body
Bench Press: 3 x 15
Chest Flys: 3 x 15
Arnold Press: 3 x 15
Lateral Raise: 3 x 15
Front Raise: 3 x 15
Lat Pull: 3 x 15
Straight Arm Pulldowns: 3 x 15
Tricep Pulldown: 3 x 15
Tricep Kickbacks: 3 x 15
Concentration Curls: 3 x 15
Straight Bar Curls: 3 x 15

Lower Body:
Squats: 3 x 15
Leg Extension: 3 x 15
Leg Curls: 3 x 15
Calf Raises: 4 x 15

Abs:
(3x)
50 Choice Abs
Torso Twists w/ Tubing (20 reps each side)
Planks- hold up to 45 sec
Stability Ball Knee Tucks

200 other various abs of choice

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About 1 hr 45 minutes