Workouts for the Week

7/16/2007

Bike 1:15
EZ RIDE SAMLL RING ONLY- TRAINER IF POSSIBLE -- done, but I rode on the cty rd one instead. It's flat and I stayed in my small chain ring.

7/17/2007

Swim 0:35 -- supposed to be an hour, but I didn't have enough time. I didn't get all of this done.
200fr, 100nf, 100fr 4x75 (25 k, 50 dr) w/5 sec rest 2x50 build @ 1:05 Tarzan stroke 1st 12 strokes 4x100 @ 1:50 1= 1st 12 strokes fast 2= 1st 15 strokes fast 3= 1st 22 strokes fast and last 6 fast 4= 1st 15 strokes fast and last 8 fast 1x400 @ 7:25 sighting 1x/50 6x50 @ 1:00 focus on aggressive start (1st 4-6 strokes fast) 1x300 @ 5:30 sighting 1x/50 50 ez 2x75 k @ 1:30 1x300 p @ 5:40 100 ez 2800 I only did the stuff in red, for a total of 1200 yards. I was really tired and not into this workout much. I just couldn't seem to find a groove.


Run 0:30
AEROBIC -- did this one early in the morning. It was cool out, but really humid. That humidy really saps my energy. I really need to find a way to get out more in the heat.

7/18/2007

Bike 1:30
AEROBIC -- done! Rode with Marcia at 6am. It feels great to have this workout done already before work. I did notice after riding for about an hour that my rear tire was very low on air. That explains why I felt like I was working so hard this morning and having a difficult time keeping up with Marcia!

7/19/2007

Swim 1:00
200 Fr, 100 K, 200 Ch 6x50 Dr @ 1:25 6x100 Ch @ 2:20 4x200 Fr @ (3:30, 3:25, 3:15, 3:10) 1x50 EZ 2x75 P @ 1:40 (work on turnover) 2x100 K @ 2:35 1x50 EZ 2750

Run 0:40
AEROBIC

7/20/2007

Swim 1:00
OPEN WATER


Bike 0:35
35-40 MINS AEROBIC WITH LAST 5 MINS HARD- BIG RING 15 GOING TO LT HR

7/21/2007

Bike 2:45
2:45-3 HRS AEROBIC JUST SPIN AROUND AND HAVE FUN


Run 0:20
EZ TRANSITION RUN

7/22/2007

Swim 0:30
OPEN WATER BEFORE OR AFTER RUN YOUR CHOICE

Run 1:15
EZ AEROBIC- RUN WALK IF NEED BE 10 RUN- 45 SEC WALK