Drylands:
45 Minutes of Run/Walk (mostly run)
About 3-3.5 Miles
Circuit Training (3x)
Capt. Chair Leg Lifts 1 x 15
Torso Twist w/ Tubing 1 x 15 (each side)
Sit-up on Exercise Ball 1 x 25
Torso Twist w/ Medicine Ball (8 lb.) 1 x 15
Tricep Pushups w/ Medicine Ball (8 lb.) 1 x 15
Lateral Raises 1 x 15
Front Raises 1 x 15
Bicep Curls 1 x 15
___________
About 1 hr 10 min total time
Saturday, February 19, 2011
Friday, February 18, 2011
Friday- February 18, 2011
500 Swim
8 x 100 @ :10
-50 drill/50 swim
12 x 25 @ :30
Easy, build, easy, fast
(3x)
1 x 200 @ 2:30
4 x 50 @ :40, :35, :40, :30
2 x 25 @ :30
50 EZ
8 x 100 Pull @ 1:20
150 EZ
________________
4400 SCY
About 1 hr 10 min
-Swam with SWAT Masters at Sugarloaf
-Swam workout with David Jacobson, I think we push each other good.
-Kept all pull 100's 1:05-1:08
-Even though only 4 days of swimming...its been a long week, I'm exhausted
-Tomorrow will be dryland, relax on Sunday
8 x 100 @ :10
-50 drill/50 swim
12 x 25 @ :30
Easy, build, easy, fast
(3x)
1 x 200 @ 2:30
4 x 50 @ :40, :35, :40, :30
2 x 25 @ :30
50 EZ
8 x 100 Pull @ 1:20
150 EZ
________________
4400 SCY
About 1 hr 10 min
-Swam with SWAT Masters at Sugarloaf
-Swam workout with David Jacobson, I think we push each other good.
-Kept all pull 100's 1:05-1:08
-Even though only 4 days of swimming...its been a long week, I'm exhausted
-Tomorrow will be dryland, relax on Sunday
Thursday, February 17, 2011
Thursday- February 17, 2011
(2x)
150 Swim
100 IM Drill
150 Swim
100 Kick
4 x 300 (100 Kick, 200 IM) @ 4:50
4 x 150 (50 Kick, 100 IM) @ 2:30
4 x 350 (200 Pull, 100 Stroke, 50 Kick) @ 4:50
4 x 75 (25 Drill, 50 Free) @ 1:30
200 EZ
_____________
4700 SCY
About 1 hr 25 min
-a bit of a recovery workout, but still not a float
150 Swim
100 IM Drill
150 Swim
100 Kick
4 x 300 (100 Kick, 200 IM) @ 4:50
4 x 150 (50 Kick, 100 IM) @ 2:30
4 x 350 (200 Pull, 100 Stroke, 50 Kick) @ 4:50
4 x 75 (25 Drill, 50 Free) @ 1:30
200 EZ
_____________
4700 SCY
About 1 hr 25 min
-a bit of a recovery workout, but still not a float
Wednesday, February 16, 2011
Wednesday- February 16, 2011
10 x 100 @ :20 rest
-5 swim, 3 drill, 2 kick in any order
4 x 100 Fast @ 1:20
20 x 25 @ :30 (5 ea. stroke)
:30 rest
4 x 100 Fast @ 1:20
16 x 25 @ :30 (4 ea. stroke, desc 1-4)
:30 rest
4 x 100 Fast @ 1:20
12 x 25 @ :30 (3 ea. stroke, strong)
:30 rest
4 x 100 Fast @ 1:20
8 x 25 @ :30 (2 ea. stroke, Sprint)
5 x 100 kick @ 2:10
-50 ez, 50 sprint
8 x 50 Free
Odd @ :55
Even @ :35
100 EZ
_____________
5000 SCY
About 1 hr 30 min
-Held 1:06-1:10 on all 100's. Dead tired by the last 4, but kept all under 1:10. Two days in a row of quality has killed me. This is probably the toughest back-to-back days I've had this year, certainly in a long time.
-5 swim, 3 drill, 2 kick in any order
4 x 100 Fast @ 1:20
20 x 25 @ :30 (5 ea. stroke)
:30 rest
4 x 100 Fast @ 1:20
16 x 25 @ :30 (4 ea. stroke, desc 1-4)
:30 rest
4 x 100 Fast @ 1:20
12 x 25 @ :30 (3 ea. stroke, strong)
:30 rest
4 x 100 Fast @ 1:20
8 x 25 @ :30 (2 ea. stroke, Sprint)
5 x 100 kick @ 2:10
-50 ez, 50 sprint
8 x 50 Free
Odd @ :55
Even @ :35
100 EZ
_____________
5000 SCY
About 1 hr 30 min
-Held 1:06-1:10 on all 100's. Dead tired by the last 4, but kept all under 1:10. Two days in a row of quality has killed me. This is probably the toughest back-to-back days I've had this year, certainly in a long time.
Tuesday, February 15, 2011
Tuesday- February 15, 2011
500 Swim
400 Kick
300 IM Drill
8 x 250 Pull @ 3:15
-Buoy & Paddles
-Hold 2:45 or under
6 x 150 @ 2:30
-50 fr, 50 bk, 50 fr
4 x 100 Kick @ 1:50, 1:45, 1:40, 1:35
6 x 50 Free
-3 @ :45
-3 @ :40
-Hold as close to :30 as possible
200 EZ Warmdown
______________________
5000 SCY
About 1 hr 30 min
-Good workout from Keith Switzer (Swim God)
-250's: 2:37, 2:41, 2:42, 2:43, 2:42, 2:44, 2:42, 2:40
Thats faster than I held for the 500 free at the Auburn meet!
-Held under 1:50-55 on 150's without pushing too much
-Made all the kicks
-First 3 50's held about 30, last three about :32 as gridlock in the muscles set in!
-Loved this workout, it was right up my alley. I love to do FAST pull sets although my right should was worn out hard.
-Easily the best practice of 2011, thanks Keith for the practice and inspiration to do it!
400 Kick
300 IM Drill
8 x 250 Pull @ 3:15
-Buoy & Paddles
-Hold 2:45 or under
6 x 150 @ 2:30
-50 fr, 50 bk, 50 fr
4 x 100 Kick @ 1:50, 1:45, 1:40, 1:35
6 x 50 Free
-3 @ :45
-3 @ :40
-Hold as close to :30 as possible
200 EZ Warmdown
______________________
5000 SCY
About 1 hr 30 min
-Good workout from Keith Switzer (Swim God)
-250's: 2:37, 2:41, 2:42, 2:43, 2:42, 2:44, 2:42, 2:40
Thats faster than I held for the 500 free at the Auburn meet!
-Held under 1:50-55 on 150's without pushing too much
-Made all the kicks
-First 3 50's held about 30, last three about :32 as gridlock in the muscles set in!
-Loved this workout, it was right up my alley. I love to do FAST pull sets although my right should was worn out hard.
-Easily the best practice of 2011, thanks Keith for the practice and inspiration to do it!
Sunday, February 13, 2011
Saturday & Sunday, February 12-13, 2011
Auburn Masters Swim Meet:
1650 Free: 20:45.98 (1st)
-Just used this as a warm up for this afternoons session. I honestly did not care what my time was, who beat me, ect. I even swam in my big ole' Speedo dragsuit.
100 IM: 1:00.33 (2nd)
-Really happy with my time and was a bit surprised. My best was a 59.8 and that was in a full body suit.
100 Back: 59.99 (1st)
-Just snuck in under a minute. Forgot my nose clip and it messed with my underwaters. Not a great swim, but not horrible.
200 Free: 1:58.66 (1st)
-Kind of a poor swim I think. I should have been faster. Came right off 100 back into the 200 and it was the last event of the day so that might of had some effect on it. But I didn't have good turns, everything was a bit of mess on this swim.
500 Free: 5:25.37 (1st)
-Fell pretty good for about 300 then locked up a bit. Had guy in lane 2 (me in 3) go out fast so I stuck to that side of the lane and rode him until he died about the 200-250 then switched the guy in lane 4 until he decided he'd had enough and it was time to take off...he negative split like a madman and left me for dead. Close enough to last year to be a decent swim, but I gotta lot of work ahead.
50 Back: 26.88 (1st)
-Best swim of the meet I think, even if it is a 50! Good start, good underwater (had noseclip this time), good turn, good finish. It all pretty much came together. Not to far off my best time which was in a full body suit and in a race I pushed the 15 yard UW rule!
100 Free: 53.10 (1st)
-Right goggle filled up immediately on start. Kind of hard to turn on one eye, especially when the walls are already challenging (a whole nother story). Not horrible, but not a total disaster.
50 Breast: 32.66 (2nd)
-Best time! Swam as a joke, but had a good start, good pullout and turn and was surprised at the time. Its probably my fast time EVER, regardless of age (LOL!). Got out and my HR was about 120, I wasn't even tired.....but I sure as hell wouldn't want to go another 50.
200 Medley Relay (Breast leg): 33.4 Split (1st)
-Ouch! This time it hurt, in the groin! Probably should have warmed down and stretched more! Swam in my drag suit.
Overall I'd grade the meet a "B"....I'm about a month behind on training I think so between now and St. Pats its time to really ground and pound, get the direct right, etc. Basically 8 weeks to Y Nats.
1650 Free: 20:45.98 (1st)
-Just used this as a warm up for this afternoons session. I honestly did not care what my time was, who beat me, ect. I even swam in my big ole' Speedo dragsuit.
100 IM: 1:00.33 (2nd)
-Really happy with my time and was a bit surprised. My best was a 59.8 and that was in a full body suit.
100 Back: 59.99 (1st)
-Just snuck in under a minute. Forgot my nose clip and it messed with my underwaters. Not a great swim, but not horrible.
200 Free: 1:58.66 (1st)
-Kind of a poor swim I think. I should have been faster. Came right off 100 back into the 200 and it was the last event of the day so that might of had some effect on it. But I didn't have good turns, everything was a bit of mess on this swim.
500 Free: 5:25.37 (1st)
-Fell pretty good for about 300 then locked up a bit. Had guy in lane 2 (me in 3) go out fast so I stuck to that side of the lane and rode him until he died about the 200-250 then switched the guy in lane 4 until he decided he'd had enough and it was time to take off...he negative split like a madman and left me for dead. Close enough to last year to be a decent swim, but I gotta lot of work ahead.
50 Back: 26.88 (1st)
-Best swim of the meet I think, even if it is a 50! Good start, good underwater (had noseclip this time), good turn, good finish. It all pretty much came together. Not to far off my best time which was in a full body suit and in a race I pushed the 15 yard UW rule!
100 Free: 53.10 (1st)
-Right goggle filled up immediately on start. Kind of hard to turn on one eye, especially when the walls are already challenging (a whole nother story). Not horrible, but not a total disaster.
50 Breast: 32.66 (2nd)
-Best time! Swam as a joke, but had a good start, good pullout and turn and was surprised at the time. Its probably my fast time EVER, regardless of age (LOL!). Got out and my HR was about 120, I wasn't even tired.....but I sure as hell wouldn't want to go another 50.
200 Medley Relay (Breast leg): 33.4 Split (1st)
-Ouch! This time it hurt, in the groin! Probably should have warmed down and stretched more! Swam in my drag suit.
Overall I'd grade the meet a "B"....I'm about a month behind on training I think so between now and St. Pats its time to really ground and pound, get the direct right, etc. Basically 8 weeks to Y Nats.
Subscribe to:
Posts (Atom)