Blog Updates

Blog updates are always make me feel like I have accomplished something.  I don't know if it is the writing down of all the day's activities or just the reflection of what you have done.  But I always feel better know I have updated it.

Speaking of updated blogs.  I just updated this one to cover last weekend, Monday & Tuesday.  Ya have to go and look, haha.

Today's swim work-out was the same as Monday's.  However I somehow seemed to drop about 10 min off my total water time.

So in the classic style of Dori, from Finding Nemo. I tell off you you Just keep swimming,Just keep swimming,Just keep swimming, swimming, swimming, swimming..........


Oh and P.S.  I really (Still) don't like Kicks Sets!  Ok now I have said it.  L8R on Peoples!

Total Distance 2,200 Meters

Warm Up (Do 2x) - Total Distance 200m
100 Free Drill (Rest :35)
50 Free Kick (Rest 30)
50 Free Swim (Rest 1:00)


Main Set - Total Distance 1,200m
12 X 25 Free (Rest :30)
6 X 50 Free (Rest 1:00)
3 X 100 Free (Rest 1:30)
300 Free

Kick Set (Do 4X) Total Distance 400m
4 X 25 I.M. (Rest :20)

Cool Down Total Distance 200m
200 Free Easy

Afternoon Strength Workout
Dumbbell Shoulder Press
35# 12 Reps
40# 12 Reps
60# 10 Reps Assissted heavily
50# 10 Reps UnAssisted

Cable Machine Circuit
Bicep Curls Using straight bar
Tricept Pull-Downs using V-Bar
Lat Pulldowns

Moving in succession to all 3 stations = 1 Set
Set 1
Bi: 70#, 12 Reps
Tri: 60#, 12 Reps
Lat: 75#, 12 Reps

Set 2
Bi: 78#, 12 Reps
Tri: 70#, 12 Reps
Lat: 90#, 12 Reps

Set 3
Bi: 80#, 12 Reps
Tri: 75#, 10 Reps
Lat: 105#, 10 Reps

Single Arm Bicep Cable Curls (Isolation Curls) 30#
10 Reps Per Arm, 3 Sets