Wednesday- November 18, 2009

Warm up
10x 50 free easy @:60
5x 50 free stroke drill @:60
5x 50 kick @ :60

6x 200 free @ 2:40
-Breathe every 5, breathe every 3, no breathing in/out of turns

5x 200 stroke or IM @:15 rest
-Drill, 25 kick/25 swim, kick, long and relaxed, strong)

4x 200
-Odds 100 kick 100 free build 3:20
-Evens 100 kick 100 stroke build 3:30

3x 200
-2 build choice, 1 fast for time

2x 200
-100 kick strong, 100 swim easy
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5000 SCY

Tuesday- November 17, 2009

Core:
(3x)
Capt. Chair Straight Leg Raises 1 x 15
Planks (hold as long as possible)
Torso Twists with Tubing 1 x 15
Half Ups 1 x 25
Hanging Knee Lifts 1 x 15

Stability Ball Knee crunches 3 x 15
Obliques 2 x 25
Seated Torso Twists w/ Medicine Ball 3 x 25

Weights:
Chest Presses 3 x 15 (w/ Tubing)
Chest Flys 3 x 15 (w/ Tubing)
Lateral Raises 3 x 15 (w/ Tubing)
Front Raises 3 x 15 (w/ Tubing)
Rear Delts 3 x 15
Lat Pulldown 3 x 15
Rows 3 x 15 (w/ Tubing)
Tricep Kickbacks 3 x 15 (w/ Tubing)
Tricep Presses 3 x 15 (w/ Tubing)
Bicep Curls 3 x 15 (w/ Tubing)
Concentration Curls 3 x 15

Cardio:
20 minutes on Treadmill (4.0 at 7.5-10.0 incline)

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About 1 hr 45 min

-Pretty much going away from weights and will soon be freezing my Y membership to save $$$ and concentrate more on swimming, core, cardio. Weights will be limited to surgical tubing, push ups, pull ups, dips, etc.

Monday- November 16, 2009

5 x 200 (Swim, IM Drill, Kick, Pull, Swim) @ :15 rest

12 x 50 IM Drill @ 1:00

(3x)
12 x 25 no breather @ :35
6 x 50 free build @ :50
1 x 300 Strong @ 4:30

1:00 rest

(3x)
8 x 25 Drill @ :30
4 x 50 free build @ :50
1 x 200 Strong @ 3:00

200 EZ Warmdown
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6300 SCY
About 1 hr 55 min

-Took longer than I thought due to all the short interval stuff
-3:35, 3:28, 3:28 on 300's
-2:15, 2:18, 2:15 on 200's

Friday- November 13, 2009

1000 Warmup, every 4th lap kick w/o board

12 x 50 Drill IM order (x3) @ :60

400 Free Cruise, 400 IM Pull FAST :20 rest
300 Free Cruise, 300 IM Pull FAST
200 Free Cruise, 200 IM Pull FAST
100 Free Cruise, 100 IM Pull FAST
300 Free Cruise, 300 Kick FAST :20 rest
200 Free Cruise, 200 Kick FAST
100 Free Cruise, 100 Kick FAST

200 EZ Warmdown
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5000 SCY
1 hr 30 min

-Worn out after 4 straight days of swimming!

Thursday- November 12, 2009

(3x)
1 x 100 @ 1:40/1:30/1:20
8 x 25 @ :30/:25/:20

(2x)
1 x 300 Pull NS @ 4:30
2 x 150 Pull 75Fr/75Bk @ 2:30
3 x 100 Pull, Descend 1-3 @ 1:25

4 x 50 Kick @ 1:00
4 x 150 Fl/Bk/Br by 50's @ 2:30
1 x 150 Kick FAST @ 3:00
4 x 75 Fl/Bk/Br by 25's @ 1:15
4 x 25 Kick @ :30
4 x 75 FAST Free @ 1:05

200 EZ Warmdown
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4850 SCY
About 1 hr 20 min

Wednesday- November 11, 2009

WARMUP
400 Swim
200 Kick
200 Pull
200 IM Drill

SET 1
3 x 50 Drill @ :50
1 x 100 Kick @ 2:00
3 x 50 Descend @ :50
1 x 100 Kick @ 2:00

SET 2
300 DISTANCE PACE @ 4 : 20 (~ 35 sec rest)
250 HARD @ 3 : 20 (~ 15 sec rest)
100 KICK @ 2 : 30 (~ 35 sec rest)

300 DP@ 4 : 20 (~ 35 sec rest)
200 HARD @ 2 : 40 (~ 10 sec rest)
100 KICK @ 2 : 30 (~ 35 sec rest)

300 DP @ 4 : 20 (~ 35 sec rest)
150 HARD @ 2 : 00 (~ 10 sec rest)
100 KICK @ 2 : 30 (~ 35 sec rest)

300 DP@ 4 : 20 (~ 35 sec rest)
100 HARD @ 1 : 20 (~ 7 sec rest)
100 KICK @ 2 : 30 (~ 35 sec rest)

300 DP @ 4 : 20 (~ 35 sec rest)
50 HARD @ 0 : 40 (~ 7 sec rest)
100 KICK

SET 3
16 x 25 @ :30
4- Kick w/ fins underwater (odds streamline free, even SDK on back)
4- Swim w/ fins and snorkel, work on head down, perfect stroke

200 EZ Warmdown
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4850 SCY
Exactly 1 hr 30 min

-Good Fat Burner workout and constant effort throught
-Held 3:38-3:43 on 300's DP
-2:52, 2:15, 1:44, 1:05, :30 on HARD stuff
-Just a good, solid workout. Felt decent.

Tuesday- November 10, 2009

1000 Warmup (400 swim, 200 kick, 200 pull, 200 IM Drill)

5 x 150 (100 Hypoxic, 50 Kick) @ :15 rest

(5x)
150 free build @:15 rest
3x 50 (25 fly/25 free; 25 back/25 free; 25 breast/25 free)

(5x)
1 x 100 @ 1:30
2 x 50 free w/ 1 breathe per lap @1:00

5x 50 free (build) @:60
5x 50 free (sprint)@:60
5x 50 choice (2 drill, 3 easy) @:60

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5000 SCY
1 Hr 35min