(4x)
150 Swim
50 Kick
50 Drill
12 x 125 @ 2:00
Odd- 100 Fr/25 Kick (no board)
Even- 100 IM/25 Kick (no board)
12 x 100 Pull @ 1:30
-Buoy and FINIS Freestyle Paddles
-Work on stroke, consistent effort
12 x 50
-2 Kick @ 1:00, 1 FAST Swim @ :50
12 x 25 @ :30
-Fins
-4 UW, 4 IM Order FAST, 4 UW
200 EZ
____________________
4800 SCY
About 1 hr 30 min
Friday, August 26, 2011
Thursday, August 25, 2011
Thursday- August 25, 2011
Very good and interesting video interview of Gennadiy Touretski, Alex Popov's old coach, who is now training some of the elite Australians. Great outlook on the sports and technique. I think I really would have loved to be under this coach.
Popov on the bottom, Michael Klim above him with the bald head.
Interview with Touretski from Jernej Burkeljca on Vimeo.
Popov on the bottom, Michael Klim above him with the bald head.
Wednesday, August 24, 2011
Wednesday- August 24, 2011
Drylands:
Run/Walk
About 4-4.5 miles
60 Minutes
Swim:
200 Swim
400 Reverse IM Drill
8 x 50 Choice @ :60
5 x 300 Pull @ 3:45
-Fast
50 EZ
1:00 Rest
5 x 150 Kick @ 3:00
-Strong
50 EZ
1:00 Rest
5 x 75 @ 1:00
-Strong
50 EZ
8 x 25 No Breather or UW @ :30
100 EZ
_______________
4100 SCY
About 1 hr 20 min
-Held 3:18's on 300's pull
-Held 2:25 on 150's kick
-Was dead after two 75's...only held :51-52 maybe
-2nd day in a row of 2.5 hr practices....I'm spent!
Run/Walk
About 4-4.5 miles
60 Minutes
Swim:
200 Swim
400 Reverse IM Drill
8 x 50 Choice @ :60
5 x 300 Pull @ 3:45
-Fast
50 EZ
1:00 Rest
5 x 150 Kick @ 3:00
-Strong
50 EZ
1:00 Rest
5 x 75 @ 1:00
-Strong
50 EZ
8 x 25 No Breather or UW @ :30
100 EZ
_______________
4100 SCY
About 1 hr 20 min
-Held 3:18's on 300's pull
-Held 2:25 on 150's kick
-Was dead after two 75's...only held :51-52 maybe
-2nd day in a row of 2.5 hr practices....I'm spent!
Tuesday, August 23, 2011
Tuesday- August 23, 2011
Weights:
Incline Press (on Smith Press) 3 x 10
Lying Dumbbell Flys 3 x 10
Lat Pull 3 x 10
Lawnmower Pulls 3 x 10
Dumbbell Shoulder Press 3 x 10
Lateral Raises/Front Raises (Superset) 3 x 10
Leg Extensions 3 x 10
Leg Curls 3 x 10
Calf Raises 3 x 10 (each leg)
Concentration Curls 3 x 10
Preacher Curls 3 x 10
Tricep Kickbacks 3 x 10
Bench Dips 3 x 10
150 Choice of Abs
__________________________
About an hour
Swim:
200 Swim, 200 Kick, 200 Pull, 200 Drill, 4 x 50 Build @ :60 (1000 Mixer)
5 x 100 @ 1:35
75 Fr, 25 Fly
5 x 100 @ 1:35
75 Fr, 25 Bk
5 x 100 @ 1:40
75 Fr, 25 Br
(3x)
3 x 100 Pull (Paddles, Buoy, Snorkel) @ 1:20
1 x 100 Kick @ 2:15
(5x)
3 x 50 @ :50 Desc 1-3
1 x 50 @ 1:20 Kick Moderate
-Free, Pull (Paddles only), Back, Pull, Free by rounds
3 x 100 EZ @ 1:45
Stretch
_____________________
5000 SCY
About 90 mins
-First time doing weights in a LONG time, gonna be sore even though I didn't go too hard or heavy
-2.5 hours total workout time....I'm beat!
Incline Press (on Smith Press) 3 x 10
Lying Dumbbell Flys 3 x 10
Lat Pull 3 x 10
Lawnmower Pulls 3 x 10
Dumbbell Shoulder Press 3 x 10
Lateral Raises/Front Raises (Superset) 3 x 10
Leg Extensions 3 x 10
Leg Curls 3 x 10
Calf Raises 3 x 10 (each leg)
Concentration Curls 3 x 10
Preacher Curls 3 x 10
Tricep Kickbacks 3 x 10
Bench Dips 3 x 10
150 Choice of Abs
__________________________
About an hour
Swim:
200 Swim, 200 Kick, 200 Pull, 200 Drill, 4 x 50 Build @ :60 (1000 Mixer)
5 x 100 @ 1:35
75 Fr, 25 Fly
5 x 100 @ 1:35
75 Fr, 25 Bk
5 x 100 @ 1:40
75 Fr, 25 Br
(3x)
3 x 100 Pull (Paddles, Buoy, Snorkel) @ 1:20
1 x 100 Kick @ 2:15
(5x)
3 x 50 @ :50 Desc 1-3
1 x 50 @ 1:20 Kick Moderate
-Free, Pull (Paddles only), Back, Pull, Free by rounds
3 x 100 EZ @ 1:45
Stretch
_____________________
5000 SCY
About 90 mins
-First time doing weights in a LONG time, gonna be sore even though I didn't go too hard or heavy
-2.5 hours total workout time....I'm beat!
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