Saturday- Sept 4, 2010

Walk/Run

1 hour
About 4-5 miles

Friday- September 3, 2010

4 x 100 @ 1:45
4 x 50 @ 1:00 Stroke
4 x 100 @ 1:30 50 Free/50 Stroke
4 x 50 @ :50 Stroke

6 x 100 @ 1:45
-50 Free DPS/50 Stroke

1 x 400 Free, BR 3 @ 5:40
8 x 75 (25 Kick, 50 Stroke) @ 1:20

1 x 300 Free, no breath from flags in/out, @ 4:15
8 x 50 Stroke Build @ :50

1 x 200 Free, 2 Breaths on odd laps @ 2:50
8 x 25 FAST, 1 Breath @ :40

200 EZ
_________________

4100 SCY
About 1 hr 20 min

Thursday- September 2, 2010

200 Swim
300 Kick
200 Pull
300 Drill

1 x 600 Free @ 8:15
-Neg Split
1 x 400 Pull @ 5:45
-Breathe 3-5-7-3 by 50's
1 x 600 Free @ 8:30
-Every 4th length Fly
1 x 400 Kick w/ Fins & Streamline Board @ 7:00
1 x 600 Strong @ 8:15
1 x 400 IM Drill

4 x 200 Pull w/ Paddles & Snorkel @ 3:00
Desc 1-4

200 EZ
_________________

5000 SCY
About 1 hr 25 min

-7:15 on 600 Strong, was a bit sore & drained from weights yesterday. Not the best effort today, but was still a good workout.
-Need to work on endurance sets a bit more

Wednesday- September 1, 2010

Weights:
Bench Press 1 x 15, 2 x 12
Dumbell Chest Flys 1 x 15, 2 x 12
Arnolds 1 x 15, 2 x 12
Lateral Raises/Front Raises (Superset) 1 x 15, 2 x 12
Rear Delts 1 x 15, 2 x 12
Lat Pull 1 x 15, 2 x 12
Straight Arm Pulldowns 1 x 15, 2 x 12
Tricep Pulldowns 1 x 15, 2 x 12
Tricep Kickbacks 1 x 15, 2 x 12
Bicep Curls (Dumbell) 1 x 15, 2 x 12
Concentration Curls 1 x 15, 2 x 12

Core:
(4x)
Hanging Leg Raises 1 x 20
Torso Twists w/ tubing 1 x 15 (each side)
Planks- hold up to 45 sec
Choice of sit up- 1 x 25
Stability Ball Knee Tucks 1 x 15
Seating side-to-side Medicine ball twists 1 x 30

Cardio:
Treadmill
Walk 2 min @ 4.0
Run 2 min @ 6.5
1 min cooldown

__________________

About 2 hrs

Tuesday- August 31, 2010

(2x)
200 Swim
200 Pull
100 Kick

20 x 50 @ :55
-Odd, 2 breathes per 25
-Even, Stroke build

10 x 100
Odd: Fast Kick @ 2:00
Even: IM Relaxed @ 1:45

5 x 200 @ 3:00
Pull 1-3 & Descend, Hold #4 same as #3
Rest 1:00
#5 FAST Swim

20 x 50
1-5 Kick @ 1:00
6-10 Stroke @ :50
11-15 Free STRONG @ :50
16-20 EZ @ 1:00
___________________

5000 SCY
About 95 min

-Held 1:32-1:33 on 100's kick
-2:28, 2:24, 2:17, 2:14, 2:12 on 200's

Monday- August 30, 2010

400 Swim
200 Kick
200 Pull
200 Drill

16 x 50 @ 1:00
- 8, 25 Stroke build, 25 Free build
- 8, Kick with Streamline board and Fins UW

5 x 100 @ 1:30, hold 1:10
5 x 200 @ 3:00, hold 2:20
5 x 200 Pull @ 4:15, hold 3:30

200 EZ
______________

5000 SCY
About 1 hr 30 min

-Held 1:08-1:09 on 100's, 2:18 on 200's, 3:23-3:26 on 300's