Friday- September 11, 2009

(4x)
1 x 200 @ 3:00
4 x 50 Drill Choice @ 1:00

4 x 100 Kick @ 2:00/1:55/1:50/FAST
4 x 50 Kick Breast @ 1:00

1 x 400 Pull @ 5:30
4 x 50 Pull Breast @ 1:00
1 x 200 Pull @ 3:00
4 x 50 Kick @ :55
1 x 100 Pull @ 1:30
4 x 50 Pull Breast @ 1:00

(4x)
3 x 100 Free Pull FAST @ 1:30
1 x 200 EZ @ 3:30

200 EZ Warmdown
_____________________________

5000 SCY
About 1 hr 35 min

- Only got through 1 round on last set due to having to wait for a lane and getting in late
- Held right at 1:00-1:01 on fast 100's pull

Thursday- September 10, 2009

Weights (Lower):
Leg Extensions 3 x 15
Lunges 3 x 15 (each leg)
Leg Curls 3 x 15
Calf Raises 4 x 15

Core:
Captain Chair Leg Raises 3 x 15
Tubing Torso Rotations 3 x 15
Hanging Knee Lifts 3 x 15
Planks 3 x hold as long as possible
Stability Ball Knee Tucks 4 x 15
Various Sit ups 5 x 25

Cardio:
15 minutes on Treadmill at 4 MPH on 15.0 incline

________________________

About 1 hr 15 min

-Having a major issue with a tooth that is killing me. Didn't feel much like working out but going to dentist this afternoon

Wednesday- September 9, 2009

400 Swim
400 Swim/Kick/Drill by 50's
8 x 50 @ 1:00 desc 1-4

200 Kick w/ fins :30 rest
6 x 100 Pull (Paddles & Buoy) @ 1:20
200 Kick
6 x 100 IM @ 1:45
200 Kick w/ fins :30 rest
6 x 100 Paddles & Snorkel @ 1:30
200 Kick @ :30 rest
8 x 50 desc 1-4 (:60, :55, :50, :45 x 2)

200 EZ
_____________________________

4400 SCY
About 1 hr 25 min

Tuesday- September 8, 2009

Weights (Upper Body):
Bench Press 3 x 15
Seated Flys 3 x 15
Dumbell Flys 3 x 15
Incline Press 3 x 15
Standing Flys 3 x 15

Dumbell Shoulder Press 3 x 15
Lateral Raises 3 x 15
Rear Delts 3 x 15

Lat Pulldown 3 x 15
Straight Arm Pulldown 3 x 15
Rows 3 x 15

Tricep Pulldown 3 x 15
Tricep Kickbacks 3 x 15

Barbell Curl 3 x 15
Concentration Curls 3 x 15

Shrugs 3 x 15

_______________________

About 1 hr 20 min

Wednesday- September 3, 2009

Weights (Lower body):
Leg Press 3 x 15
Lunges 3 x 15
Leg Curls 3 x 15
Calf Raises 3 x 15

Core/Abs:
Capt. Chair Leg Raises 3 x 15
Hanging Knee Lifts 3 x 15
Torso Rotations w/ Tubing 3 x 15
Planks 3 x hold for up to 60 sec
Stability ball knee tucks 3 x 15
Half ups 2 x 25
Obliques 1 x 25 each side
Various others 3 x 25

Cardio:
10 minutes on rowing machine
20 minutes walking on treadmill (increasing height each 2:30)
_______________________

About 1 hr 20 min

Wednesday- September 2, 2009

16 x 100 @ 1:40
2 Easy/4 free-back by 50's/3 Neg. Split/2 Drill/3 free-choice by 50's/3 descend

200 Free @ :15 rest
400 Free @ :15 rest
600 Free @ :15 rest
400 Free @ :15 rest
200 Free @ :15 rest

-Work on distance per stroke (DPS) and acceleration of pull past the hips to recovery
-Goal is not speed, but stroke work and good turns

100 Free @ :15 rest
200 Free @ :15 rest
300 Free @ :15 rest
200 Free @ :15 rest
100 Free @ :15 rest

-Quicken the pace on this set while working on everything you did on previous set

8 x 25 No Breather @ :30

200 EZ Warmdown
__________________________

4700 SCY
About 1 hr 25 min

- Goal was stroke work while still getting in yardage
- Held a little better than a 1:20 pace on first set and about 1:13 or so on second set
- Its become pretty evident that I'm a right side dominant breather, almost to the point of breathing every stroke. I think all the OW swimming has alot to do with it but its comfortable. Kinda weird as I was a very good bilateral breather in HS and college. Now breathing to left is very awkward. I'm sure it has alot to do with my body/hit roll, but the right side is now natural without wearing my shoulder out.

Tuesday- Sept 1, 2009

Weights (Upper Body):
Bench Press 3 x 15
Dumbell Chest Flys 3 x 15
Arnolds 3 x 15
Lateral/Front Raises 3 x 15
Lat Pulldown 3 x 15
Dumbell Rows 3 x 15
Tricep Pulldowns (Rope) 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Barbell Curls 3 x 15

Core:
Captain Chair Leg Raises 3 x 15
Torso Rotations with Tubing 3 x 15
Hanging Knee Lifts 3 x 15

Cardio:
20 Minutes on Eliptical

___________________

About 90 minutes