Saturday- August 21, 2010

Open Water Swim at Red Top Mountain
Lake Allatoona

Water Temp: About 86 degree, really warm

Swam 2 "loops" (1.2 mile each) with Malena and I leading the whole group by a wide margin. With the water being as warm as it was we pretty much floated it and didn't swim much faster than a warm-up type pace. My brother helped out by doing some kayak support for the whole group. Had maybe 30-35 total swimmers this morning I'd guess. At least the sky was overcast which helped out, but it was muggy as all and hot water.

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2.4 Miles
About 52 minutes


Went to the pool this afternoon with the family and put in another 500 yards during "adult" swim in my beach trucks.....nothing like swimming in a parachute!!

Friday- August 20, 2010

4 x 250 @ :30 rest
(150 swim, 50 Drill, 50 Kick)

4 x 300 @ 4:15
(2 Pull BR 3-5-7 by 100's, 2 Swim build)

4 x 200 IM @ 3:30
(2 25 Drill/25 Swim, 2 Build each 50)

4 x 150 @ 3:00
(100 Kick, 2 x 25 no breather)

4 x 100 Free @ 1:30
(2 Build, 2 Strong)

24 x 25 @ :30
(16- 3 Build, 1 EZ, 8-Kick UW w/ Fins)

4 x 100 Ascend Mod to EZ @ 1:35
(50 Back, 50 Free)
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5000 SCY
About 1 hr 30 min

-Haven't done anything since Tuesday since I've been a little under the weather. Something floating around our family lately.
-1:05, 1:03 on 100's strong

Tuesday- August 17, 2010

700 Swim, every 4th length Back
300 IM Drill

12 x 75 Kick @ 1:30
Odd: Free Build
Even: Choice, other than free

5 x 50 FAST @ :50
1 x 200 Pull, BR 7 @ 3:00
1 x 400 IM, 50 Drill/50 Swim @ 6:30
1 x 150 EZ @ :30 rest
5 x 50 FAST @ :50
1 x 300 Pull, BR 5 @ 4:30
1 x 300 IM, 25 Drill/50 Swim @ 4:45
1 x 150 EZ @ :30 rest
5 x 50 FAST @ :50
1 x 400 Pull, BR 3 @ 6:00
1 x 200 IM Swim @ 2:45
1 x 150 EZ

100 EZ
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5000 SCY
About 1 hr 30 min

-Again, a set to show where you are....and it wasn't pretty. Those 50's FAST were a killer!
-Will do some ab work tonight, take tomorrow off from the pool and do weights instead. Back to the pool on Th-F

Monday- August 16, 2010

300 Swim, 300 IM Drill, 200 Swim, 200 Kick

8 x 75 @ 1:15
Odd: Free Build
Even: IM (no free)

5 x 250
-200 Free Aerobic, :15 rest
-2 x 25 Free FAST :05 rest
-:20 rest

(4x)
3 x 50 Kick @ 1:00, :55, :50, :45
1 x 100 25 Fly, 25 Bk @ 1:40, 1:35, 1:30, 1:25
:30 rest

(2x)
1 x 100 IM Strong @ 1:40
1 x 100 Free w/ TN Tumbler Turns @ 1:40
8 x 25 @ :30
Rnd 1: UW w/ Fins
Rnd 2: No Breather

200 EZ
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5000 SCY
About 1 hr 35 min

-I felt out of shape. Today marks the start of another extended period of eating/sleeping right, weights, running, abs like I did from Jan to May this year. Gotta get back in the swing of things NOW.