Friday- July 3, 2009

500 Swim (alternate 100 FR, 100 Stroke)
4 x 150 @ 3:20 (50 Kick, 100 Drill)

12 x 100 @ 2:00
-Fly/Bk, Bk/Br, Br/Fr by 50's (4x through)

1 x 1000
-400 Free (Breathe 3-5-3-7 by 100's)
-300 Reverse IM
-200 EZ
-100 Kick FAST

1 x 400 Pull (Buoy & Paddles)
-Descend by 100's

4 x 50 @ 1:30 (25 BLAST FAST! / 25 EZ)
-work on underwater push/kick/breakout

1 x 100 EZ
__________________________

4000 LCM
About 1 hr 25 min

Thursday- July 2, 2009

400 Swim
300 Pull
200 Kick
100 Drill

(3x)
4 x 50 swim 75% @ 1:00
3 x 50 swim 95% @ 1:10
1 x 50 Drill @ 1:30 (Fly, Back, Breast)

1 x 1500 w/ Snorkel & Paddles
-descend by 500's

8 x 50 Kick w/ fins @ :20 rest
-25 UW Dolphin Kick, 25 EZ

200 EZ
___________________________

4500 LCM
About 90 minutes

-Held about 39-40 on 75% 50's, and 34-35 on 95% 50's
- 7:20, 7:15, 6:55 by 500's on 1500

Wednesday- July 1, 2009

Weights:

Bench Press: 3 x 15
Seated Flys 3 x 12
Standing Cable Flys 3 x 12
Incline Press 3 x 12
Dumbell Flys 3 x 12
Arnolds 3 x 12
Dumbell Rear Delts 3 x 12
Lateral Raises 3 x 12
Front Raises 3 x 12
Straight Arm Pulldowns 3 x 12
Lats 3 x 12
Cable Rows 3 x 12
Concentration Curls 3 x 15
Barbell Curls 3 x 12
Dips 3 x 12
Tricep Pulldowns 3 x 12
Shrugs 3 x 15

20 Minutes on Treadmill

Tuesday- June 30, 2009

400 Swim
300 Kick
200 Pull
100 Drill

20 x 100 Free
(2x)
5 Swim @ 1:30
5 Pull with Paddles & Snorkel @ 1:40
-take extra :20 to put on/take equipment after each 5

10 x 50 @ 1:10
Odds: Stroke
Evens: 5 Breath,4,3,2,1 by 50's

200 EZ
______________________

3700 LCM
About 75 minutes

-My schedule has been a little goofy due to a Motorcycle Trackday I did at Road Atlanta on Monday

Saturday- June 27, 2009

Did an open water training session with swimmers, triathletes, and para olympic athletes today up at Red Top Mountain on Lake Allatoona. I ended up leading the entire group (about 30 swimmers or so) and did 2 loops of the 1.2 mile course. Took about an hour and the water was REALLY warm, about 86 degrees.

Although a bit sluggish I took the session to work on spotting.

Wednesday- June 24, 2009

400 Swim
200 Kick
300 Pull
100 Drill

4 x 75 @ :15 rest
-50 6-kick freestyle drill (6 kicks on each side), 25 Breathe every 5
3 x 200 @ :15 rest
1- 25 build/25 ez
2- 50 build/50 ez
3- 150 build/50 ez

(5x)
1 x 300 @ :20 rest (Descend 1-5 by set)
4 x 50 @ :10 rest (take extra :30 at end of each round)
Rnd 1- Stroke EZ
Rnd 2- 1 kick FAST, 3 ez
Rnd 3- 2 kick FAST, 2 ez
Rnd 4- 3 kick FAST, 1 ez
Rnd 5- ALL FAST

1 x 200 EZ
__________________________

4600 LCM
About 1 hr 35 min

-on 300's went 4:30, 4:20, 4:12, 4:08, 4:03

Tuesday- June 23, 2009

Weights:
Bench Press 3 x 15
Seated Flys 3 x 15
Standing Cable Flys 3 x 15
Incline Dumbell Press 3 x 12
Dumbell Chest Flys 3 x 12
Arnold Presses 3 x 12
Lateral Raises 3 x 12
Front Raises 3 x 12
Rear Deltoid Raises 3 x 12
Lat Pulldown 3 x 12
Straight Arm Pulldown 3 x 15
Cable Rows 3 x 12
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 12
Concentration Curls 3 x 15
Barbell Curls 3 x 12
Shoulder Shrugs 5 x 15

Cardio:
22 Minutes on Treadmill
2 min walk
3 min run
2 min walk
3 min run
8 min walk (increasing incline each min)
4 min run (increasing speed each min)