Workout Recap: Week of 7/9/07

For my records and comparisons, here is a recap of last week's workouts. Lots of visible improvement on the swimming workouts!

(Boring numbers for everyone else)



Monday 7/9/07 AM

7 Mile Pace Run...See separate post about that one.


Monday PM 7/9/07

Corture with Josh...Did 5 sets of the following and held each for 1 min. No rest in between exercises, but got a minute in between each full set.

plank, pushups, mountain climbers, high knee jumps, scissor kicks, leg circles in the air, legs 6 inches in the air, side plank, squat jumos

Tuesday 7/10/07 AM
Jogged 2 miles to Reed Park on Pecos
Swam for 22 minutes
Jogged 2 miles back home


...ah, the beauty of a tri suit...no changing required

Wednesday 7/11/07 AM
Swim Workout at the Gym
6 x 50 warmup swim
10 x 50 drills (catch up, bow and arrow, fist, etc)
10 x 25 spint (:25-:28 each length)
10 x 100 (2:00-2:07)
3 x 50 cool down

Total 2200


Wednesday 7/11/07 PM

Corture with Tri-Stud Pat Evoe...lots of isometric exercises and stuff for hips and glutes. Not nearly as physically painful as before, but definitely beneficial. Afterall, Pat is a tri-stud. we also did lots of the same ab exercises as we do with Gazelle training.

Thursday 7/12/07 AM

400s on the track
1.5 mile warm up from house to track
drills
16 x 400s with 1min in between

1:34, 1:33, 1:35, 1:34, 1:35, 1:33, 1:34, 1:34, 1:35, 1:34, 1:33, 1:35, 1:35, 1:33, 1:34, 1:24*

* gave it all I had left

Felt very comfortable the entire time. I believe it's the first time I actually ever completed all 16 of them. 4 miles of speed on the track. yay.

1.5 mile cool down back home


Friday 7/13/07 AM

Solo Swim Workout at gym...Found an old T3 workout so I thought I'd do a year to year comparison of where I'm at with swimming.

6 x 50 warm up
10 x 50 drills
Swim Set #1: without paddles
80% 400 (8:21) Last July: 9:20
85% 200 (4:06) Last July: 4:49
90% 100 (1:58) Last July: 2:15

Swim Set #2: with paddles and buoy
80% 400 (7:25) Last July: 9:00
85% 200 (3:37) Last July: 4:20
90% 100 (1:47) Last July: 2:00

2 x 50 cool down laps

Total 2300

**Obviously a huge improvement for me from year to date. Feeling more comfortable and swimming "about an average pace." I'm finally finding some form and now I just need to build the strength.



Saturday 7/14/07 AM
11 Mile Run--Lake Austin Blvd, Scenic, 35th, Mt. Bonnell towards 2222 and back...see separate post.

Sunday 7/15/07 AM

Couples Sprint Triathlon