Friday- August 27, 2010

(4x)
150 swim
50 kick
50 drill

12 x 125 @ 2:00
Odd: 100 Free, 25 Kick no board
Even: 100 IM, 25 Kick no board

12 x 100 @
Odd: 4 x 25 (open turns)no breathers @ 1:50
Evens: Stroke @ 1:40

12 x 50
-2 Kick @ 1:00, 1 Free w/ Overkick @ :50

12 x 25 @ :30
-4 kick w/ fins UW, 4 IM Order w/ fins, 4 kick w/ fins UW

200 EZ
_______________

4800 SCY
About 1 hr 30 min

-Felt good today even though I'm a little sore from weights on Weds. I think it was due to swimming in the afternoon today. Nice change of pace.
-Felt strong and had really good, long streamlines today

Thursday- August 26, 2010

(5x)
75 Free, 25 Back, 75 Free, 25 Breast

1 x 500 Free, every 4th lap only 1 breath

4 x 250 @ 3:30
100 Kick, 100 IM, 50 Drag Fingertip Free

14 x 100
-4 Free Fast @ 1:30
-4 Back Fast @ 1:30
-4 Kick Fast @ 2:00
-2 EZ @ 1:40

1 x 1000 Pull
-150 Strong, 25 EZ, 25 1-Breath

100 EZ
_________________

4500 SCY
About 90 minutes

-Held about 1:05 on 100's free, 1:15-1:20 on Back (slow!), 1:35-1:40 on kick

Wednesday- August 25, 2010

Weights:
Bench 3 x 12
Dumbell Chest Flys 3 x 12
Arnolds 3 x 12
Lateral Raises (superset with Front Raises) 3 x 12
Lat Pull 3 x 12
Straight Arm Pulldown 3 x 12
Straight Bar Biceps 3 x 12
Concentration Curls 3 x 12
Tricep Pulldowns 3 x 12
Tricep Kickbacks 3 x 12

Core:
(3x)
Hanging Knee Lifts 1 x 15
Torso Twists with Tubing 1 x 15 (each side)
Planks 1 x :30
Half-ups 1 x 25
Stability Ball Knee Tucks 1 x 15
Sit-up twists w/ Medicine Ball (8 lb) 1 x 30
1:00 rest

Cardio:
Treadmill (20 Minutes)
2 Min Walk @ 4.0
2 Min Run @ 6.5

________________

About 1 hr 30 min

-Felt good to finally get back in the gym and do some stuff but probably won't like it much tomorrow and the next day!

Tuesday- August 24, 2010

600 Swim
400 Reverse IM Drill

12 x 50 (25 Stroke, 25 Free) @ :50

1 x 400 IM (100 Fr, 100 Bk, 100 Br, 100 Fr) @ 6:15
4 x 50 FAST Fly @ :60
1 x 400 IM Pull (100 Fr, 100 Bk, 100 Br, 100 Fr) @ 6:15
4 x 50 FAST Back @ :60
1 x 400 IM (100 Fr, 100 Bk, 100 Br, 100 Fr) @ 6:15
4 x 50 FAST Breast @ :60
1 x 400 IM Pull (100 Fr, 100 Bk, 100 Br, 100 Fr) @ 6:15
4 x 50 FAST Free @ :60

10 x 100
-6 Pull w/ Paddles and Snorkel @ 1:30
-3 Kick @ 2:00
-1 EZ
_________________________

5000 SCY
About 1 hr 35 min

Monday- August 23, 2010

1000 Mixer

5 x 100 (75 Fr, 25 Fly) @ 1:35
:30 rest
5 x 100 (75 Fr, 25 Bk) @ 1:35
:30
5 x 100 (75 Fr, 25 Br) @ 1:40

(3x)
3 x 100 IM, Desc 1-3 @ 1:35
1 x 100 Kick, Moderate, @ 2:15

(5x)
3 x 50, Desc 1-3, @ :50
1 x 50 Kick, Moderate, @ 1:20
-Set 1-Free, 2-Pull (Paddles only), 3-Back, 4-Pull, 5-Free

3 x 100 EZ @ 1:45
_____________________

5000 SCY
About 95 Min