400 Swim
200 Kick
300 Pull
100 Drill
(5x)
100 Kick
100 Build
:20 rest
6 x 300
-Start @ 70% and drop interval :05 each one
7 x 100 Kick @ 2:15
-Fast 15m into/off the wall
8 x 100 Pull @ 1:40
-2 Build Free, 4 Stroke Fast, 2 Build Free
200 EZ
_________________________
4500 LCM
-Dead tired on the 300's. Between Weights from Monday (the 2-day after effect) and still getting used to LCM I was dead at the end of those.
-Only dropped from 4:30 to 4:20 on 300's and held them there getting about 10 sec rest
-Swam with Marlena again today, so its nice to get a training partner.
Wednesday, June 2, 2010
Tuesday, June 1, 2010
Tuesday- June 1, 2010
(2x)
250 Swim
150 Drill
100 Kick
6 x 50 @ 1:00 (Desc 1-3, 4-6)
8 x 100 @ 1:40 (4 @ 75%, 4 @ 85%)
300 IM (50 Kick, 50 Fly Drill, 50 Back, 50 Kick, 50 Br, 50 Fr)
1:00 Rest
6 x 50 @ 1:00 (Desc 1-3, 4-6)
6 x 100 @ 1:40 (3 @ 75%, 3 @ 85%)
200 IM (25 Swim, 25 Kick)
1:00 Rest
6 x 50 @ 1:00 (Desc 1-3, 4-6)
4 x 100 @ 1:40 (2 @ 75%, 2 @ 85%)
100 IM Drill
8 x 50 Pull w/ Paddles & Snokel @ 1:00
Odd: Pause Free Drill
Even: Regular Pull
100 EZ
____________________
4700 LCM
About 1 hr 30 min
-Swam with Marlena Hankins this AM.....first person I've practiced with in well over a year. It was very nice to actually have someone to talk to and it makes the workout go by alot faster!
-Typically held 1:20 on the 75% and 1:15 or so on the 85%
250 Swim
150 Drill
100 Kick
6 x 50 @ 1:00 (Desc 1-3, 4-6)
8 x 100 @ 1:40 (4 @ 75%, 4 @ 85%)
300 IM (50 Kick, 50 Fly Drill, 50 Back, 50 Kick, 50 Br, 50 Fr)
1:00 Rest
6 x 50 @ 1:00 (Desc 1-3, 4-6)
6 x 100 @ 1:40 (3 @ 75%, 3 @ 85%)
200 IM (25 Swim, 25 Kick)
1:00 Rest
6 x 50 @ 1:00 (Desc 1-3, 4-6)
4 x 100 @ 1:40 (2 @ 75%, 2 @ 85%)
100 IM Drill
8 x 50 Pull w/ Paddles & Snokel @ 1:00
Odd: Pause Free Drill
Even: Regular Pull
100 EZ
____________________
4700 LCM
About 1 hr 30 min
-Swam with Marlena Hankins this AM.....first person I've practiced with in well over a year. It was very nice to actually have someone to talk to and it makes the workout go by alot faster!
-Typically held 1:20 on the 75% and 1:15 or so on the 85%
Monday, May 31, 2010
Monday- May 31, 2010
Weights:
Upper Body
Bench Press: 3 x 15
Chest Flys: 3 x 15
Arnold Press: 3 x 15
Lateral Raise: 3 x 15
Front Raise: 3 x 15
Lat Pull: 3 x 15
Straight Arm Pulldowns: 3 x 15
Tricep Pulldown: 3 x 15
Tricep Kickbacks: 3 x 15
Concentration Curls: 3 x 15
Straight Bar Curls: 3 x 15
Lower Body:
Squats: 3 x 15
Leg Extension: 3 x 15
Leg Curls: 3 x 15
Calf Raises: 4 x 15
Abs:
(3x)
50 Choice Abs
Torso Twists w/ Tubing (20 reps each side)
Planks- hold up to 45 sec
Stability Ball Knee Tucks
200 other various abs of choice
_________________________
About 1 hr 45 minutes
Upper Body
Bench Press: 3 x 15
Chest Flys: 3 x 15
Arnold Press: 3 x 15
Lateral Raise: 3 x 15
Front Raise: 3 x 15
Lat Pull: 3 x 15
Straight Arm Pulldowns: 3 x 15
Tricep Pulldown: 3 x 15
Tricep Kickbacks: 3 x 15
Concentration Curls: 3 x 15
Straight Bar Curls: 3 x 15
Lower Body:
Squats: 3 x 15
Leg Extension: 3 x 15
Leg Curls: 3 x 15
Calf Raises: 4 x 15
Abs:
(3x)
50 Choice Abs
Torso Twists w/ Tubing (20 reps each side)
Planks- hold up to 45 sec
Stability Ball Knee Tucks
200 other various abs of choice
_________________________
About 1 hr 45 minutes
Friday, May 28, 2010
Friday- May 28, 2010
400 Swim
200 Kick
200 Pull
200 Drill
6 x 75 Indiana IM @ :15 rest
50 EZ
(2x)
4 x 50 @ 1:05 Freestyle UW Pull Drill
1 x 400 Pull w/ Paddles, Buoy, Snorkel @ :20 rest
100 EZ
_______________________
2800 LCM
About an hour
-Had to cut it short today, errands to do. Will hopefully get in the lake one day this weekend for a long swim
200 Kick
200 Pull
200 Drill
6 x 75 Indiana IM @ :15 rest
50 EZ
(2x)
4 x 50 @ 1:05 Freestyle UW Pull Drill
1 x 400 Pull w/ Paddles, Buoy, Snorkel @ :20 rest
100 EZ
_______________________
2800 LCM
About an hour
-Had to cut it short today, errands to do. Will hopefully get in the lake one day this weekend for a long swim
Thursday, May 27, 2010
Thursday- May 27, 2010
3 x 100 @ 1:50
4 x 150 @ 2:40
3 x 100 @ 1:40
2 x 100 Kick @ 2:30
4 x 50 Desc 1-4 @ 1:00
1 x 400 6:40
2 x 50 Pull @ :60
1 x 300 @ 5:00
4 x 50 Pull @ :60
1 x 200 @ 3:20
6 x 50 Pull @ :60
1 x 100 @ 1:40
8 x 50 @ :60
-50's Pull w/ Paddles & Buoy
Odds: Mod
Evens: FAST
4 x 50 Stroke @ 1:15
Desc 1-4
4 x 50 EZ @ 1:00
_________________________
4000 LCM
About 1 hr 25 min
-Felt better than yesterday. Gonna take some time to get used to LCM. You definitely need to have an efficient stroke for LCM.
4 x 150 @ 2:40
3 x 100 @ 1:40
2 x 100 Kick @ 2:30
4 x 50 Desc 1-4 @ 1:00
1 x 400 6:40
2 x 50 Pull @ :60
1 x 300 @ 5:00
4 x 50 Pull @ :60
1 x 200 @ 3:20
6 x 50 Pull @ :60
1 x 100 @ 1:40
8 x 50 @ :60
-50's Pull w/ Paddles & Buoy
Odds: Mod
Evens: FAST
4 x 50 Stroke @ 1:15
Desc 1-4
4 x 50 EZ @ 1:00
_________________________
4000 LCM
About 1 hr 25 min
-Felt better than yesterday. Gonna take some time to get used to LCM. You definitely need to have an efficient stroke for LCM.
Wednesday, May 26, 2010
Wednesday- May 26, 2010
Theme: Start of LCM/Open Water Season
200 Free
50 Kick
200 IM Drill
50 Kick
4 x 50 Desc. @ :20 rest
3 x 300 @ :20 rest
-50 Kick, 100 Strong (2x)
6 x 50 @ :20 rest
-25 Fl/25 Fr
3 x 300 @ :20 rest
-100 Breathe every 5, 50 Bk, 150 Strong
6 x 50 Kick Build @ :20 rest
3 x 300 @ :20 rest
100 Pull (paddles only), 200 strong
6 x 50 w/ Fins @ :20 rest
-25 UW/25 Mod
100 EZ
_______________
4400 LCM
About 90 min
-First time back in the water at SCY Nationals and now doing LCM. I need to figure out intervals as its been almost a year since I've done LCM.
200 Free
50 Kick
200 IM Drill
50 Kick
4 x 50 Desc. @ :20 rest
3 x 300 @ :20 rest
-50 Kick, 100 Strong (2x)
6 x 50 @ :20 rest
-25 Fl/25 Fr
3 x 300 @ :20 rest
-100 Breathe every 5, 50 Bk, 150 Strong
6 x 50 Kick Build @ :20 rest
3 x 300 @ :20 rest
100 Pull (paddles only), 200 strong
6 x 50 w/ Fins @ :20 rest
-25 UW/25 Mod
100 EZ
_______________
4400 LCM
About 90 min
-First time back in the water at SCY Nationals and now doing LCM. I need to figure out intervals as its been almost a year since I've done LCM.
Sunday, May 23, 2010
Sunday- May 23, 2010
Day 4: Masters Nationals at GA Tech
200 Men's Medley Relay: 1:42.97 (8th)
GAJA 'A' 1:42.97
1) Palm, Jeff A M38 2) Beatty, Dan C M44
3) Beatty, Mark S M41 4) Weber, Mark A M43
27.18 57.27 (30.09)
1:21.53 (24.26) 1:42.97 (21.44)
-I led off on the Backstroke in 27.18. Where to begin?! First I forgot my B70 and my goggles so I ended up wearing a pair of practice googles and a tech jammer I had. However, upon trying to tie the suit the string broke, not once, but twice! So no chance of tying it. Swam with an untied suit and could feel my crack exposing (wonderful imagery I know!). So take it for what its worth....we got 8th and moved up in a points position, so I was happy!
100 Back: 55.32 (4th)
Palm, Jeff A 38 GAJA 55.32
26.62 55.32 (28.70)
-REALLY happy with swim! Especially since in warmup 10 minutes before I swam I was having some serious, run for the locker room, stomach issues having still not fully recovered from the weekend sickness.
-Had a really good start, streamline and walls. Wore a noseclip so to get extra distance off the walls. Probably swam 60% of the race underwater. Took 3 full seconds off best time, I was only expecting something in the :57 range to be honest.
OF NOTE:
TEAM GAJA (thats Georgia) won the meet by a mere 19 points over North Carolina. It came down right to the final heats of the 200 Breastroke! Once I get a final meet report on all the records broken, great swims, great stories, I will give a full meet report. I will say that it was everything I could have hoped for and more!!!
200 Men's Medley Relay: 1:42.97 (8th)
GAJA 'A' 1:42.97
1) Palm, Jeff A M38 2) Beatty, Dan C M44
3) Beatty, Mark S M41 4) Weber, Mark A M43
27.18 57.27 (30.09)
1:21.53 (24.26) 1:42.97 (21.44)
-I led off on the Backstroke in 27.18. Where to begin?! First I forgot my B70 and my goggles so I ended up wearing a pair of practice googles and a tech jammer I had. However, upon trying to tie the suit the string broke, not once, but twice! So no chance of tying it. Swam with an untied suit and could feel my crack exposing (wonderful imagery I know!). So take it for what its worth....we got 8th and moved up in a points position, so I was happy!
100 Back: 55.32 (4th)
Palm, Jeff A 38 GAJA 55.32
26.62 55.32 (28.70)
-REALLY happy with swim! Especially since in warmup 10 minutes before I swam I was having some serious, run for the locker room, stomach issues having still not fully recovered from the weekend sickness.
-Had a really good start, streamline and walls. Wore a noseclip so to get extra distance off the walls. Probably swam 60% of the race underwater. Took 3 full seconds off best time, I was only expecting something in the :57 range to be honest.
OF NOTE:
TEAM GAJA (thats Georgia) won the meet by a mere 19 points over North Carolina. It came down right to the final heats of the 200 Breastroke! Once I get a final meet report on all the records broken, great swims, great stories, I will give a full meet report. I will say that it was everything I could have hoped for and more!!!
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