Saturday- January 8, 2010

Dryland:


Did about a 3-1/2 mile run/walk (mostly run)
Took about 53 minutes
-Went a bit further than Monday and in less time, so thats good.
-New shoes made a WORLD of difference, no aches, no pains during or after the run. I recommend everyone that runs get fitted for your specific type of foot! Big Peach did me right!

About 150 choice of ab work

Friday- January 7, 2011

400 Swim

3 x 200 Pull @ 3:00 Desc 1-3

(4x)
1 x 100 Drill Choice @ 2:15 (use this as your active rest as well)
1 x 100 Kick @ 2:00
4 x 50 @ :60 (4-3-2-1 Breathes by 50's)
8 x 25 FAST @ :30

16 x 25 w/ fins @ :30
4 UW, 4 Swim IM order

200 EZ
_________________

4000 SCY
About 1 hr 20 min

-Good workout even though it doesn't look that hard. Between the breath control and doing 32 x 25 fast it was enough to push me

Thursday- January 6, 2010

400 Swim

12 x 50
-6 kick @ 1:00 Desc 1-3,4-6
-6 Swim @ :50 Desc 1-3,4-6

3 x 100 IM @ 1:50 Desc 1-3
2 x 150 Free @ 2:30 (10 push outs after each)
1 x 300 IM (75 each stroke, no free) @ 5:00
1 x 300 Free Pull @ 4:15
2 x 150 IM (50 each stroke, no free) @ 2:45 (10 push outs after each)
3 x 100 Free @ 1:20 Desc 1-3
6 x 50 @ :55 (2 of each stroke)

8 x 75
-4 Pull IM (no free) @ 1:20
-4 Kick @ 1:30

8 x 25 @ :30
-2 each stroke, 12.5 fast-12.5 easy

200 EZ
______________________

4100 SCY
About 1 hr 20 min

-Doesn't seem like a hard workout, but it will keep the pulse up and after weights yesterday the pushouts made me that much more tired.

Wednesday- January 5, 2010

Weights:
3 x 12 Bench Press
3 x 10 Dumbell Chest Fly
3 x 12 Shoulder Press
3 x 10 Lateral Raised (superset w/ Front Raises)
3 x 12 Lat Pull
3 x 10 Straight Bar Row
3 x 12 Tricep Kickbacks
3 x 10 Tricep Pushdowns
3 x 12 Bicep Curls
3 x 10 Concentration Curls

Dryland:
(3x)
20 Pulls on Vasa Trainer
25 Half Ups

3 x 15 Torso Twist (to each side)
3 x 15 Hanging knee lifts
3 x 20 Exercise ball situps

Swim:
800 Swim
400 Kick
600 Pull
200 Drill
______________

2000 SCY

About 1 hr 45 min for whole workout

Tuesday- January 4, 2011

400 Swim

4 x 200 @ :15 rest
Kick/swim/drill/swim by 50's

8 x 25 @ :30
odd: easy
even: fast

6 x 150
Odd @ 2:05
Even @ 2:00, 1:55, 1:50

100 EZ

6 x 200 Pull (choice of equipment)
Odd @ 2:50
Even @ 2:40

6 x 50 @ :50
Drill/Swim by 25's

100 EZ
_________________

4000 SCY
About 70 min

-Swam with Swim Atlanta Masters at Sugarloaf (The Loaf)
-Made all the 150's easily, pretty much averaged 1:50, except the last one, about 1:41

Monday- January 3, 2010

Drylands:

1 hour run/walk
About and hour
About 3.5 miles

-My knees hurt, my back hurts, my right arch hurts!! :D
-I do need to get to a true running store and get fitted for some quality running shoes, the K-swiss tubes ain't cutting it!