Wednesday- January 6, 2010

Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Tubing Torso Twists 1 x 15 (each side)
Hanging Knee Raises 1 x 15
Stability Ball Knee Tucks 1 x 15

200 Various other abs

Weights:
Bench Press 3 x 15
Dumbell Shoulder Press 3 x 15
Straight Arm Pulldowns 3 x 15
Single Arm Tricep Reverse Pulldowns 3 x 15
Dumbell Bicep Curls 3 x 15

Cardio:
15 Minutes on Bike
15 Minutes on Treadmill (4.0 @ 10.0 incline)

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About 90 minutes

Tuesday- January 5, 2010

(5x)
100 Swim
50 Drill
50 Kick

6 x 100 @ 1:40
-50 Swim/50 Kick

(4x)
1 x 300 free build on 4:00
1 x 50 with 4 breaths per 50 on :50

(4x)
1 x 100 IM drill on 1:45
2 x 50 stroke fast on :50

(6x)
1 x 100 free breath control build on 1:30
1 x 50 free strong on :40

4 x 50 on :50
25 free with an over kick, 25 fast

100 easy
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5000 SCY
About 1 hr 25 min

-Still sluggish this AM, but not as bad as yesterday

Monday- January 4, 2010

300 Swim
300 IM Drill
300 Pull
100 Kick

10 x 75
odd: Free @ 1:10
even: IM @ 1:15

5 x 250 @ 3:30
200 Aerobic :05 rest
25 FAST :05 rest
25 FAST

(4x)
3 x 50 Kick @ :55
1 x 100 FL/Bk by 25's @ 1:40

8 x 75 Pull @ 1:05
50 Fr/25 Bk

(2x)
1 x 100 IM FAST @ 1:30
1 x 100 Free EZ @ 1:30

_____________________________

5000 SCY
About 1 hr 30 min

-Felt like a slug. Not sure if its because I haven't swam since Thurs (when I did 10,200 SCY), being in the cold all day Saturday at the Bowl Game, or just sitting on my ass all day yesterday? But I had NO energy and the water was a bit too warm for my liking. They probably cranked it up cause ATL is in a real cold snap this week.

Friday- January 1, 2010

Core:
(4x)
Capt. Chair Leg Raises 1 x 15
Torso Twists w/ Tubing 1 x 20 (each side)
Hanging Knee Lifts 1 x 15
Stability Ball Knee Tucks 1 x 15

200 Various Abs

Weights:
Bench Press 3 x 15
Dumbell Flys 3 x 15
Arnolds 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Lat Pull 3 x 15
Straight Arm Pulldown 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Straight Bar Curls 3 x 15
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About 1 hr 15 min

December 31, 2009

100 x 100

-10 @ 2:00 warm-up

-10 @ 2:00 kick

-10 @ 1:25 Pull (Buoy & Paddles)

-10 @ 1:30 Free

-10 Free (odds @ 1:30, evens @ 1:15)

-10 @ 1:30 Free

-10 @ 1:30 Kick w/ fins

-10 @ 1:45 IM

-10 @ 1:25 Pull (Paddles & Buoy)

-10 (odds Free/Bk by 25’s @ 1:40, evens Free @ 1:15)

200 EZ Warmdown
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10,200 SCY
2 hr 45 min

-Felt pretty good, tired in spots and at the end. Really wasn't bad at all.
-Held 1:40-1:45 on 100's kick
-Held 1:10's on first 100's free @ 1:30, Held 1:07-1:08 on ones @ 1:15
-Held 1:15 on 100's kick w/ fins
-Held 1:20 on 100 IM's
-Held 1:07-1:12 on 100's pull
-1:06 on very last 100.
- Only drank 1 gatorade and 1/2 bottled water, no food.
- Didn't take 9 minute break I had originally scheduled at the #50 mark
- I think doing 100 @ 1:25 would be challenging, 1:20 would be really challenging
- Happy New Year!!!!

Wednesday- December 30, 2009

800 Swim
400 Kick
600 Pull
200 Drill

20 x 50 @ :15 rest
1-4: Drill/Swim by 25's
5-8: Kick/Swim by 25's
9-12: Pull IM Order
13-16: IM Order 25 EZ/25 FAST
17-20: Free, descend 1-4

200 EZ
__________________________

3200 SCY
About 1 hr 15 min

-took it easy in prep for tomorrows 100 x 100's!!!!!

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!