Monday- December 28, 2009

5 x 100 Swim @ :20 rest
3 x 100 IM Drill @ :20 rest
2 x 100 Kick @ :20 rest

6 x 200 @ :20 rest
100 Fr/50 Stroke/50 Kick
Desc 1-3, 4-6 to 80% effort

6 x 250 @ :20 rest
150 Fr/100 IM
Desc 1-3, 4-6 to 85% effort

6 x 150 @ :20 rest
75 IM/75 Free/50 Kick
Desc 1-3, 4-6 to FAST

200 EZ
______________

5100 SCY
About 1 hr 25 min

-Felt really sluggish, probably all the junk from the holidays in my gut!

Thursday- December 24, 2009

300 Swim
300 Kick
300 Pull
100 Drill

(8x)
2 x 25 UW Kick w/ Fins @ :40
2 x 50 @ :55
1- 25 Kick/25 build swim
2- 50 build to fast

(3x)
400 Pull w/ Paddles, Buoy, and Snorkel @ 5:30
4 x 75 Free @ 1:10 descend 1-4 to all out
-do IM on the second round on 75's (no free)

200 EZ
______________

4500 SCY
About 1 hr 20 min

-Merry Christmas to all!!

Wednesday- December 23, 2009

Core:
(3x)
Capt. Chair Straight Leg Raises 1 x 15
Torso Twists with Tubing 1 x 15 (each side)
Hanging Knee Lifts 1 x 15
Planks (hold up to 45 sec)
Stability Ball Knee Tucks 1 x 15

200 Various other Abs

Weights:
Bench 3 x 15
Dumbell Flys 3 x 15
Dumbell Shoulder Press 3 x 15
Lateral Raises 3 x 15
Lat Pulldown 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 15

Cardio:
20 Minutes on Treadmill (inclined up to 10.0 @ 4.0 MPH)
__________________________

About 1 hr 45 min

- Last day of work for the week. I will probably swim tomorrow and try to get back in the gym on Saturday or Sunday for just some cardio/core/plyometrics
-Massage today at 2pm (Ahhh!!)

Tuesday- December 22, 2009

(2x)
250 Swim
150 Pull
100 Kick

8 x 50 @ :55
- 5 Breathes, 4, 3, 2 by 50

5 x 300 @ :30 rest
#1,#5- 25 Kick/25 Free
#3- FAST Free
#2,#4- 25 Drill/25 Free

5 x 200 @ :20 rest
Odds- 25 IM Order Drill/25 Stroke
Evens- 50 Stroke FAST/50 free Moderate

5 x 150 @ :15 rest
-Odds Pull Fly/Bk/Br/Bk/Br/Fr by 25
-Evens Kick

5 x 50 Free FAST @ :40

100 EZ
___________________

5000 SCY
About 1 hr 30 min

-3:20 on 300 FAST

Monday- December 21, 2009

1000 (Every 4th lap kick w/o board)

5 x 200 (100 Free, 50 Stroke, 50 Kick) @ :20 rest
descend 1-5
1:00 rest
5 x 150 (50 Free, 100 IM) @ :20 rest
descend 1-5
1:00 rest
5 x 200 (50 Kick, 75 IM, 75 Free) @ :20 rest
descend 1-5
1:00 rest
5 x 200 Pull w/ Buoy & Paddles @ 2:45
descend 1-5

10 x 25 w/ fins @ :30
5 Underwater Kick (1 free, 1 SDK on back)
5 Easy
________________________

5000 SCY
About 1 hr 30 min

Friday- December 18, 2009

(2x)
200 Swim
200 Drill
100 Kick

3 x 400 Pull (Paddles & Snorkel) @ 5:30
4 x 50 Kick Build @ :60
4 x 50 IM Order Strong @ :60
2 x 200 Free Strong @ 2:45
(1:00 rest)
3 x 300 Pull (Paddles & Buoy) @ 4:15
4 x 50 Stroke Build @ :60
4 x 25 Kick FAST @ :45
1 x 200 Free Strong

4 x 50 Free Build/FAST by 25's @ :60

200 EZ
___________________
5000 SCY
About 1 hr 25 min

-Tired and sore, weights always hit you 2-days later (sandbag arms)
-2:17, 2:17, 2:13 on 200's Strong

Thursday- December 17, 2009

Warm up
300 free, 300 IM, 200 free, 200 IM

12 x 50 @ 1:00 kick build to fast

3 x 300 free build @ 4:10
8 x 50 stroke 1-4 desc @ :50, 5-8 perfect stroke (5 SDK off each wall) @ :60
2 x 300 free descend@ 4:10
6 x 50 stroke 1-3 desc @ :50, 4-6 perfect stroke (5 SDK off each wall) @ :60
300 free fast @ 4:00
4 x 50 stroke FAST @ 1:00
3 x 100 free hypoxic perfect technique @ 1:30
2 x 50 w/ fins (SDK to flags off each wall) @ 1:00

200 EZ
________________
5000 SCY

-Fairly sore/tight after from doing weights day before, back stiff a bit.
-3:32, 3:29, 3:26 on 3 fast 300's