Friday- February 25, 2011

600 Swim
200 Kick
200 Pull
200 Drill

(3x)
3 x 125 @ 1:35
4 x 75 IM @ 1:15
25 EZ at end of 3rd round
:30 rest

10 x 50 Pull @ :55, :50, :45, :40
2 Back, 2 Free

10 x 75 Kick w/ Fins @ 1:15

6 x 25 @ :30
Odd: no breather free
Even: UW choice

200 EZ
_____________

5000 SCY
About 90 minutes

-Another patented workout from Keith Switzer
-Held 1:25-1:28 on 125's
-Feel like my swimming/training is finally turning a corner a bit. I'm feeling stronger and able to go harder this week.

Thursday- February 24, 2011

400 Swim

6 x 150 @ :15 rest
-50 Kick, 50 Drill, 50 Swim

8 x 25 @ :30
-odd: drill, even: build

10 x 100 Free
2 @ 1:20, 2 @ 1:15, 1 @ 1:10
2 @ 1:15, 2 @ 1:10, 1 @ 1:05

100 EZ

6 x 200 Pull @ 2:45
50 Moderate, 50 Strong

10 x 50 Kick w/ fins @ :60
-Hold :30 or better

8 x 25 w/ Buoy @ :45
-Scull (front, middle, rear)

200 EZ
_______________

4700 SCY
About 1 hr 15 min

-Swam with Swim Atlanta @ Sugarloaf
-Made all the 100's
-Held 2:18 on 200's pull
-Last two sets I added as extra
-Finally feeling stronger both in and out of the water

Wednesday- February 23, 2011

Drylands:
Run 35 Min
About 2.5-3.0 miles

Circuit:
(3x)
Capt Chair Leg Raises 1 x 15
Torso Twists w/ Tubing 1 x 15 (each side)
Plank 1 x 30 sec hold
Exercise Ball Crunches 1 x 25
Exercise Ball Knee Tucks 1 x 15
Medicine Ball Squats 1 x 15
Medicine Ball Torso Twists 1 x 15
Medicine Ball Tricep Extensions 1 x 15
Lateral Raises 1 x 15
Front Raises 1 x 15
Bicep Curls 1 x 15

1 min rest
______________________

About 1 hour total

Tuesday- February 22, 2011

500 Swim
200 Kick
200 Drill
100 Build

5 x 150 @ 2:20
-100 IM, 50 Free

4 x 500
1- Pull w/ Buoy & Paddles @ 6:30
2- Pull w/ Paddles & Snorkel @ 6:30
3- Swim w/ Fins @ 6:30
4- 5 x 100 @ 1:20 (Hold 1:08 or better)

10 x 50
-5 Free @ :50
-5 Back @ :60
-50 ez, 25 easy/25 fast, 25 fast/25 ez, 50 fast, 50 ez

16 x 25 @ :30
-4 UW w/ fins, 4 swim FAST, 3 UW, 3 Swim FAST

200 EZ
_______________________

4850 SCY
About 1 hr 20 min

-5:50, 6:02, 5:51, held 1:07-1:08 on 500's

Monday- February 21, 2011

4 x 100 Swim @ :15 rest
4 x 75 Drill @ :15 rest
4 x 50 Kick @ :10 rest
4 x 25 :08 Sprints on :30

3 x 300 @ 3:45, 4 x 75 (25 Swim, 50 Back) @ 1:30
3 x 200 @ 2:30, 4 x 75 (25 Swim, 50 Back) @ 1:30
3 x 100 @ 1:15, 4 x 75 (25 Swim, 50 Back) @ 1:30

(2x)
3 x 100 Kick All Out @ 2:30
1 x 100 Swim FAST @ 2:30

8 x 50 @ :60
BR 4, 3, 2, 1 by 50's

100 EZ
_________________

5000 SCY
About 95 min

-Held 3:25-3:30 on 300's, 2:16-2:18 on 200's, 1:05-1:07 on 100's
-On 100's Kick held 1:26-1:29, 100's swim held 1:01-1:02
-Legs are whipped as I'm feeling the 2nd day after effect of Sat's run

Saturday- February 19, 2011

Drylands:


45 Minutes of Run/Walk (mostly run)
About 3-3.5 Miles

Circuit Training (3x)
Capt. Chair Leg Lifts 1 x 15
Torso Twist w/ Tubing 1 x 15 (each side)
Sit-up on Exercise Ball 1 x 25
Torso Twist w/ Medicine Ball (8 lb.) 1 x 15
Tricep Pushups w/ Medicine Ball (8 lb.) 1 x 15
Lateral Raises 1 x 15
Front Raises 1 x 15
Bicep Curls 1 x 15

___________
About 1 hr 10 min total time

Friday- February 18, 2011

500 Swim

8 x 100 @ :10
-50 drill/50 swim

12 x 25 @ :30
Easy, build, easy, fast

(3x)
1 x 200 @ 2:30
4 x 50 @ :40, :35, :40, :30
2 x 25 @ :30

50 EZ

8 x 100 Pull @ 1:20

150 EZ
________________

4400 SCY
About 1 hr 10 min

-Swam with SWAT Masters at Sugarloaf
-Swam workout with David Jacobson, I think we push each other good.
-Kept all pull 100's 1:05-1:08
-Even though only 4 days of swimming...its been a long week, I'm exhausted
-Tomorrow will be dryland, relax on Sunday