Friday- October 24, 2008

I tweaked my back pretty good doing squats yesterday morning so I didn't swim this morning. Will try again for tomorrow morning. Then we are having a Dynamo swimmers luncheon reunion at noon. I'll post pictures up on my Facebook page!

Thursday- October 23, 2008

Weights: Lower Body

Good long Stretch
5 Min Warmup on Stationary Bike

1 x 12 Squats
1 x 12 Squats
1 x 10 Squats
1 x 8 Squats
right into:
1 x 12 Leg Extensions

1 x 12 Leg Curl
1 x 12 Leg Curl
1 x 10 Leg Curl
1 x 8 Leg Curl
right into:
1 x 12 Lunges

4 x 12 Calf Raises
right into:
Heal/toe Walks (30)

200 Various Abs
Stretch

Wednesday - October 22, 2008

400 Swim
200 Kick
300 Pull
100 Drill

8 x 50 :15 rest
IM Order/Free by 25's

1 x 100 1:15
1 x 50 Kick :60
1 x 100 Drill 2:00
(Go through 3X)

3 x 75 1:15
1- 25 Fast/50 EZ
1- 25 EZ/25 Fast/25 EZ
1- 50 EZ/25 Fast
(Go through 4x)

3 x 200 IM :30 rest

500 Kick w/ Fins on back
50 Back/50 Fly
Work Steamline

200 EZ Warmdown
_______________________

4350 SCY
About 80 minutes

Tuesday- October 21, 2008

Weights Day. Upper Body:

3 x 12 Incline Dumbell Press

3 x 12 Front Dumbell Raises (Superset with Lateral Raise)
3 x 12 Lateral Dumbell Raises

3 x 12 Lat Pulldown

3 x 12 Straigt Arm Pulldown

3 x 12 Single Arm Tricep Pulldown (R arm, then L arm 12)

3 x 12 Hammer Curls

3 x 12 Shoulder Shrugs

About 200-250 of various abs
Stretching

Monday - October 20, 2008

I had a dentist appointment this morning at 8AM so I cut my workout short. Plus I'm going to incorporate weights/drylands this week for the first time since I've started back and don't want to be completely wasted by weeks end so I'll either cut yardage or intensity this week, haven't decided which yet, stay tuned!

400 Swim
200 Kick
200 Pull
200 Drill

8 x 50 :15 rest
IM order/Free by 25's

2 x 100 Free @ pace 1:30 (I was going 1:08-1:10, pushing for me right now)
1 x 200 Pull 2:45
2 x 100 Free @ pace 1:30
1 x 200 Kick 4:00
2 x 100 Free @ pace 1:30
1 x 200 Pull 2:45
2 x 100 Free @ pace 1:30
1 x 200 Kick 4:00
2 x 100 Free @ pace 1:30
1 x 200 Pull 2:45

200 EZ Warmdown
_____________________________

3600 SCY
About 65 minutes

Saturday - October 18, 2008

Just came in this AM to relax and work on having a nice long stoke, nothing hard. The way I see it doing anything on the weekend after a long week is better that not doing anything.

5 x 200 Warmup
1 Swim, 1 Kick, 1 Pull, 1 Drill, 1 Swim

10 x 200 :30 rest
1-3: Swim Choice
4-6: Kick w/ Fins
7-9: Pull Choice
10: 50 Fast/50 EZ

200 EZ Warmdown
__________________________

3200 SCY
About 1 hour

Friday- October 17, 2008

400 Swim
300 Kick
200 Pull
100 Drill

12 x 50 :60
Indiana IM, Desc (make each set of 3 faster than the previous one)

8 x 100 1:45/2:00
4 Free- 75 Mod/25 Fast, 50 Mod/50 Fast, 25 Mod/75 Fast, 100 Fast
4 Choice
8 x 75 Swim w/Fins 1:15
Odds: Fly/Bk/Br
Evens: Free
8 x 50 (IM order) :60
Odds: Drill
Evens: Fast
8 x 25 :30
Odds: Tarzan Freestyle
Evens: Fast

12 x 50 :15 rest
4 Pull w/ Paddles, DPS
4 Kick
4 Scull w/ buoy

200 Warmdown
________________________

4400 SCY
About 90 minutes