If it is important to you, you will find a way.

The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 96FLow 72F
  • Temp: 73F
  • Hum: 89%
  • W: 0mph N
TUESDAY
Sunny
High 97F
Low 73F
WEDNESDAY
Sunny
High 100F
Low 73F
THURSDAY
Moderate or heavy rain shower
High 95F
Low 73F
FRIDAY
Light rain shower
High 90F
Low 71F

Sunday - January 25

Swim
  • 11m 15s
  • 600.00 yards
  • 01m 53s /100 yards

Did a 100 and 500 today, learned alot and had fun.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 60 Sick: 1 Hours slept: 8 Overall Workout: 3

Saturday - January 24

Swim
  • 04m 10s
  • 200.00 yards
  • 02m 05s /100 yards
Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    2
    25
    25
    0
    0
  • CHEST - Flat Press Wide Grip
    3
    25
    25
    30
    30
  • LEGS - Deadlifts
    3
    25
    25
    30
    30
  • 2
    25
    25
    0
    15
  • LEGS - Squats, Rythm
    3
    25
    25
    30
    30
  • SHOULDERS - Clean and Press
    3
    25
    25
    30
    30
  • SHOULDERS - Rotator Cuff - Front
    3
    25
    25
    7
    7
  • TRICEPS - Dumbell Kickbacks
    1
    20
    20
    7
    7
  • TRICEPS - Skull crushers
    3
    25
    25
    30
    30

Decided to do the PNB before the meet today. I'm writing this after the meet and still glad I did the workout.

Saturday, after the PNB I had a little trouble finding the Mecklenberg Aquatic Center, but finally did get there. Missed the 50 breast stroke and the 50 yard freestyle. The simple reason was that I thought I had enough time for the event and didn't. The lesson learned there is to sit next to the staging area during the prior event.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 60 Sick: 1 Hours slept: 8 Overall Workout: 3

Friday - January 23

Swim
  • 1h 00m
  • 2000.00 yards
  • 03m /100 yards

600 Free
200 Kick w/zoomers
8 x 75 Drill T=600
6 x 50 Fast, 50 Ez T=600
Practice Starts 3

Good practice this a.m. My freestyle stroke seems to be getting more comfortable and relaxed, but my speed isn't anywhere near what I would hope it would be at this point. Sunbelt meet tomorrow, Mecklenburg Aquatic Center, downtown.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 60 Sick: 1 Hours slept: 8 Overall Workout: 3

Thursday - January 22

Wednesday - January 21

Swim
  • 1h 00m
  • 2100.00 yards
  • 02m 52s /100 yards

900 Yards Fr, Dr, Kick
300 Brstk, 300 Bkstk, 600 Free

Strength
  • 1h 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    2
    25
    25
    0
    0
  • CHEST - Flat Press Wide Grip
    3
    25
    25
    30
    30
  • LEGS - Deadlifts
    3
    25
    25
    30
    30
  • 2
    25
    25
    0
    15
  • LEGS - Squats, Rythm
    3
    25
    25
    30
    30
  • SHOULDERS - Clean and Press
    3
    25
    25
    30
    30
  • SHOULDERS - Rotator Cuff - Front
    3
    25
    25
    7
    7
  • TRICEPS - Dumbell Kickbacks
    1
    20
    20
    7
    7
  • TRICEPS - Skull crushers
    3
    25
    25
    30
    30

Good PNB class tonight, used 5 extra pounds for the deadlift portion and clean and presses.

Finally got to the pool a little early. My backstroke is still terrible, Mark suggested doing the practice drills where I kick on my back and then do a fer backstrokes, repeat. Good drill work today, I'm making positive changes in my freestyle and I'm getting more confident with the strokes.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 2 RHR: 60 Sick: 1 Hours slept: 7.5 Overall Workout: 3

Tuesday - January 20

Monday - January 19

Swim
  • 1h 00m
  • 2250.00 yards
  • 02m 40s /100 yards

6x150 75 F 75 Drill T=900
2 Rds 75 K Onback
200 Drill
400 IM T= 1350
Grand Total 2250

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    2
    25
    25
    0
    0
  • CHEST - Flat Press Wide Grip
    3
    25
    25
    30
    30
  • LEGS - Deadlifts
    3
    25
    25
    30
    30
  • 2
    25
    25
    0
    15
  • LEGS - Squats, Rythm
    3
    25
    25
    30
    30
  • SHOULDERS - Clean and Press
    3
    25
    25
    30
    30
  • SHOULDERS - Rotator Cuff - Front
    3
    25
    25
    7
    7
  • TRICEPS - Dumbell Kickbacks
    1
    20
    20
    7
    7
  • TRICEPS - Skull crushers
    3
    25
    25
    30
    30
Good drill work today, stamina up, felt good. Mark said on my back, when kicking, try not to get too much knee action going. I definitely need more practice on my back kick. That's what the weekends are for.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 60 Sick: 1 Hours slept: 6 Overall Workout: 3

wsandford's Training Log


 January 2009 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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  • 2013 totals