Friday- Sept 2, 2011

Dryland:

3 mile run

Thursday- September 1, 2011

200 Swim
1 x 50 Build @ 1:00
200 Kick
1 x 50 Build @ 1:00
200 Pull
1 x 50 Build @ 1:00
200 Drill
1 x 50 Build @ 1:00

6 x 100 @ 1:45
-50 DPS, 50 Stroke

1 x 400 Free w/ Tenn Tumbler Turns @ 5:40
8 x 75 @ 1:20
-25 Kick/50 Stroke
1 x 300 Pull @ 4:00
8 x 50 Pull @ :55
-2 ea stroke

200 EZ
_____________

3500 SCY
About 1 hr 10 min

-Cut short today with stuff to do today

Wednesday- August 31, 2011

Weights:
Bench press 15, 12, 10, 8
Chest flys 3 x 12
Should press 3 x 12
Lateral Raise/Front Raise (Superset) 3 x 10
Lat Pull 3 x 12
Lawnmower pulls 3 x 12 (each arm)
Straight Bar Curls 3 x 12
Concentration Curls 3 x 12
Tricep kickbacks 3 x 12
Dips 3 x 12

Squats 3 x 10
Leg Extension 3 x 12
Leg Curl 3 x 12

15 Minutes of Ab/core work
______________________

About 60 min

Swimming:
800 Swim
400 Kick
600 Pull
200 Drill

4 x 50 build @ 1:00
____________________

2200 SCY
About 45 Min

Monday- August 29, 2011

(2x)
200 Swim
100 Kick
100 Pull
100 Drill

16 x 50 @ 1:00
4- 25 IM order build/25 free build
4- Kick w/ fins SDK on back
4- Free w/ Tenn. Tumbler turn
4- Kick w/ fins SDK on back

5 x 100 @ 1:30
-Hold under 1:10's
5 x 200 @ 3:00
-Odd: hold under 2:20
-Even: kick w/ fins
5 x 300 @ 4:00
-Hold under 3:30

200 EZ
____________________

5000 SCY
About 1 hr 30 min

-Held 1:06-1:07 on 100's, 2:15-2:18 on 200's, 3:25's on 300's
-Stretched after

Friday- August 26, 2011

(4x)
150 Swim
50 Kick
50 Drill

12 x 125 @ 2:00
Odd- 100 Fr/25 Kick (no board)
Even- 100 IM/25 Kick (no board)

12 x 100 Pull @ 1:30
-Buoy and FINIS Freestyle Paddles
-Work on stroke, consistent effort

12 x 50
-2 Kick @ 1:00, 1 FAST Swim @ :50

12 x 25 @ :30
-Fins
-4 UW, 4 IM Order FAST, 4 UW

200 EZ
____________________

4800 SCY
About 1 hr 30 min

Thursday- August 25, 2011

Very good and interesting video interview of Gennadiy Touretski, Alex Popov's old coach, who is now training some of the elite Australians. Great outlook on the sports and technique. I think I really would have loved to be under this coach.

Interview with Touretski from Jernej Burkeljca on Vimeo.

Popov on the bottom, Michael Klim above him with the bald head.

Wednesday- August 24, 2011

Drylands:
Run/Walk
About 4-4.5 miles
60 Minutes

Swim:
200 Swim
400 Reverse IM Drill
8 x 50 Choice @ :60

5 x 300 Pull @ 3:45
-Fast
50 EZ
1:00 Rest

5 x 150 Kick @ 3:00
-Strong
50 EZ
1:00 Rest

5 x 75 @ 1:00
-Strong
50 EZ

8 x 25 No Breather or UW @ :30

100 EZ
_______________

4100 SCY
About 1 hr 20 min

-Held 3:18's on 300's pull
-Held 2:25 on 150's kick
-Was dead after two 75's...only held :51-52 maybe
-2nd day in a row of 2.5 hr practices....I'm spent!