Friday- October 30, 2009

800 Swim
400 Kick
600 Pull
200 IM Drill

3 x 200 w/ Paddles & Snorkel @ 3:00
3 x 150 Fl/Bk/Br by 50's w/ Fins @ 2:30
3 x 100 Kick Build @ 2:00
3 x 25 Kick underwater w/ Fins @ :30
25 EZ or do a 4th underwater

8 x 25 @ :50
-BLAST 20 yards, 5 yard EZ (really concentrate on pure speed)
-2 of each stroke, reverse IM order

200 EZ Warmdown
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3850 SCY
About 1 hr 15 min

-Definintely feeling better today, physically and in the water. Will be back up to 5000K yards per workout next week.

Thursday- October 29, 2009

Core:
(3x)
Planks- hold up to 45 sec.
Capt. Chair Leg Raises 1 x 15
Tubing Torso Twists 1 x 20 (each side)
Hanging Leg Raises 1 x 15
Stability Ball Knee Tucks 1 x 15

200 Various other abs

Weights: (Tubing only)
Chest Flys 3 x 15
Standing Chest Presses 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Rows 3 x 15
Freestyle pulls 3 x 50
Tricep Kickbacks 4 x 15
Bicep Curls 4 x 15

Cardio:
15 Minutes on Treadmill (4.0 MPH at 10.0 incline)

_________________

About 1 hr 15 min

-Still getting over being sick so whats left of this week will be moderate type stuff
-Had to cut short anyway to be at work early

Wednesday- October 28, 2009

800 Swim
400 Kick
600 Pull
200 IM Drill

(2x)
1 x 25 Free @ :15 rest
1 x 50 Free @ :15 rest
1 x 75 Free @ :15 rest
1 x 100 Free @ :15 rest
-Make each distance faster to where the 100 is fast

1 x 25 Free @ :15 rest
1 x 50 Fr/Bk @ :15 rest
1 x 75 Fr/Bk/Br @ :15 rest
1 x 100 Fr/Bk/Br/Fl @:15 rest
-Moderate effort

200 EZ Warmdown
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3200 SCY
About an hour

-First day back in the H2O in week due to being sick. My nose ran, but not TOO bad. Just trying to get a feel back for the pool this week. Will start back training next week

-Actually felt decent and flexible, probably due to not doing any weights or cardio for the last week!

-Went about 1:04 on 100's

Monday- October 26, 2009

Been sick since last Thursday so I'm pretty much laying low. Lots of sinus congestion, runny/stuffed nose, no energy. Gonna maybe try to get the pool tomorrow at lunch time for a short/easy 3000 SCY. Its been a week since I've been in.

Check back soon, hopefully I'll be up and running (literally and figuratively)

Thursday- October 22, 2009

Core:
Capt. Chair Leg Raises 3 x 15
Torso Rotations w/ tubing 3 x 15
Hanging Leg Raises 3 x 15

Weights:
Bench Press 3 x 15
Standing Chest Flys 3 x 15
Dips 3 x 10

Arnolds 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Rear Delt Raises 3 x 15

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

Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15

Straight Bar Curls 3 x 15
Concentration Curls 3 x 15
Shrugs 3 x 15

Cardio:
Walk 1 Min @ 4.0
Jog 1 Min @ 6.0
20 Min Total

_______________
About 90 Minutes

-Feeling a little worn down lately. I'm on the edge of a cold (sore throat, running/stuffed nose, little cough). Gonna try to power through it unless it just decides to knock me out.

Wednesday- October 21, 2009

400 Swim (every 4th lap back)
200 Kick
200 Pull
200 Drill

500 Pull w/ Paddles & Snokel @ :30 rest
5 x 100 Free (2 @ 1:30, 2 @ 1:20, 1 @ 1:10 fast)
500 Pull w/ choice of equipment @:30 rest
5 x 100 Free (2 @ 1:30, 2 @ 1:20, 1 @ 1:10 fast)
500 Pull w/ Paddles & Snokel

16 x 50 @ :10 rest
4- Scull w/ Buoy only
4- IM order/kick by 25
4- Scull w/ Buoy only
4- IM order FAST/25 EZ
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4300 SCY
About 1hr 15 min

-Went to Mtn. View only to find I had left my swim equipment bag at Cobb Central so had to drive over their to swim. Had to cut it a little short this AM.

Monday- October 19, 2009

400 Swim
200 Kick
200 Pull
200 Drill

16 x 100
4- Swim Strong @ 1:30 (keep under 1:10)
2- Kick @ 2:00
4- Pull w/ Paddles & Snorkel Strong @ 1:30
2- Kick @ 2:00
4- Swim, descend 1-4 @ 1:30

16 x 25 Kick underwater w/ fins @:40
odd- free
even- SDK on back
3rd set of 4 swim IM order FAST

200 EZ
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3200 SCY
About 1hr or so

-Swam at lunch break at Cobb Central