800 Swim
400 Kick
600 Pull
200 Drill
____________
2000 SCY
About 45 min
-Hadn't swam since Tuesday due to travel and just wanted to get in and get used to the water again.
-Having some ankle issues on the right one related to motorcycle crash last year. It comes and it goes and seems to be bugging me again since I've tried to start running again.
Saturday, September 11, 2010
Wednesday, September 8, 2010
Wednesday- September 8, 2010
Weights:
Incline Dumbell Press 3 x 15
Dumbell Chest Flys 3 x 15
Arnolds 3 x 15
Lateral Raises/Front Raises (supersets) 3 x 12
Dumbell Rear Delts 3 x 12
Lat Pull 3 x 15
Straight Arm Pulldowns 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Straight Bar Curls 3 x 12
Core:
(3x)
Hanging Knee Lifts 1 x 15
Torso Twists w/ Tubing 1 x 15 (each side)
Planks- hold up to 45 seconds
Crunches 1 x 25
Stability Ball Knee Tucks 1 x 15
Medicine ball side-to-side (in sit-up position) 1 x 30
Cardio:
15 minutes on recumbent bike
_____________________
About 1 hr 30 min
-Last workout probably until Saturday. Have to travel to NYC tomorrow for job interview.....wish me luck!!!!! :D
Incline Dumbell Press 3 x 15
Dumbell Chest Flys 3 x 15
Arnolds 3 x 15
Lateral Raises/Front Raises (supersets) 3 x 12
Dumbell Rear Delts 3 x 12
Lat Pull 3 x 15
Straight Arm Pulldowns 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Straight Bar Curls 3 x 12
Core:
(3x)
Hanging Knee Lifts 1 x 15
Torso Twists w/ Tubing 1 x 15 (each side)
Planks- hold up to 45 seconds
Crunches 1 x 25
Stability Ball Knee Tucks 1 x 15
Medicine ball side-to-side (in sit-up position) 1 x 30
Cardio:
15 minutes on recumbent bike
_____________________
About 1 hr 30 min
-Last workout probably until Saturday. Have to travel to NYC tomorrow for job interview.....wish me luck!!!!! :D
Tuesday, September 7, 2010
Tuesday- September 7, 2010
3 x 100 @ 1:40
2 x 150 Pull @ 2:30
4 x 100 @ 1:30
2 x 150 Pull @ 2:15
4 x 50, Desc 1-4 @ :55
(3x)
1 x 150 Kick EZ @ 3:30
3 x 50 Kick FAST @ 1:00
(3x)
1 x 100 Free @ 1:30, 1:20, 1:10 (by round)
2 x 50 Fly @ 1:00, :55, :50
1 x 200 Free @ 3:00, 2:40, 2:20
2 x 50 Back @ 1:00, :55, :50
16 x 25 w/ Fins @ :30
Odd: IM Order Swim
Even: Kick UW
100 EZ
___________________
4500 SCY
About 1 hr 25 min
2 x 150 Pull @ 2:30
4 x 100 @ 1:30
2 x 150 Pull @ 2:15
4 x 50, Desc 1-4 @ :55
(3x)
1 x 150 Kick EZ @ 3:30
3 x 50 Kick FAST @ 1:00
(3x)
1 x 100 Free @ 1:30, 1:20, 1:10 (by round)
2 x 50 Fly @ 1:00, :55, :50
1 x 200 Free @ 3:00, 2:40, 2:20
2 x 50 Back @ 1:00, :55, :50
16 x 25 w/ Fins @ :30
Odd: IM Order Swim
Even: Kick UW
100 EZ
___________________
4500 SCY
About 1 hr 25 min
Monday, September 6, 2010
Monday- September 6, 2010
400 Swim
400 Kick
400 Pull
400 Drill
10 x 300 @ :30 rest
3 Pull w/ Paddles & Snorkel, Desc 1-3
3 Kick (100 Kick, 100 no board, 100 kick), Desc 1-3
3 Swim, Desc 1-3
1 Easy Warmdown
___________
4600 SCY
About 1 hr 15 min
-Getting ready for 10K swim on the 12th so I'll be doing a little longer, less intense stuff and taper down towards the end of the week. Will continue to run and do weights though.
-3:35 on last pull, 5:05 on kick, 3:28 on swim
400 Kick
400 Pull
400 Drill
10 x 300 @ :30 rest
3 Pull w/ Paddles & Snorkel, Desc 1-3
3 Kick (100 Kick, 100 no board, 100 kick), Desc 1-3
3 Swim, Desc 1-3
1 Easy Warmdown
___________
4600 SCY
About 1 hr 15 min
-Getting ready for 10K swim on the 12th so I'll be doing a little longer, less intense stuff and taper down towards the end of the week. Will continue to run and do weights though.
-3:35 on last pull, 5:05 on kick, 3:28 on swim
Sunday, September 5, 2010
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