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As I suspected, a couple of days down with the flu and then working to build my energy level back up last week has forced me to take a step of two back in terms of my overall progress. On the positive side, I've recovered enough to get back into the swing of things and it hopefully won't take long to get back to where I was and keep moving forward.
Monday, December 5
Swimming:
200 swim/200 pull/200 kick/200 swim
6x50 @ 1:05 (25 fast/25 easy/kick hard on the wall until next interval)
3x100 @ 3:00 (25 Frog-on-a-Lilypad/25 kick/50 swim)
8x75 w/fins @ 1:30 (25 underwater/25 swim/25 Tarzan drill)
50 easy
4x100 pull @ 2:00 (3/5 breathing pattern by 25)
300 (25 kick/25 drill/25 swim x 3)
6x75 @ 1:30 (25 free/25 non-free/25 free)
200 cool down
*3400 Total*
Ultimate Cardio: 30 minutes
Body Pump: 45 minutes
Tuesday, December 7
Swimming:
200 swim/200 pull/200 kick
6x50 w/:10 rest (25 fast/25 easy/:10 seconds kick hard on the wall)
3x100 w/:30 rest (25 Frog-on-a-Lilypad/25 kick/50 swim)
6x75 w/fins w/:30 rest (25 underwater/25 swim/25 Tarzan drill)
3x100 pull w/:20 rest (3/5 breathing pattern by 25)
300 (25 kick/25 drill/25 swim x 3)
4x75 @ 1:30 (25 free/25 non-free/25 free)
100 cool down
*2600 Total*
Treadmill Run: 3.1 miles in 28 minutes 30 seconds
Elliptical: 15 minutes
Spin Class: 45 minutes
The spin bikes are new and I'll just say the new seats are going to take some time to get used to! The upside is that bike has a computer system that tracks rpm, heart rate (assuming I remember to wear the heart rate monitor) and distance. In the class, I was able to pedal up 14.2 miles.
The Y has some new equipment and I was curious about the new stair climber. But it was being hogged by the personal trainer for a personal training class. Sorry, but having a personal training session that monopolizes the two new machines during peak use time is pretty damn annoying! Labels: Working out
posted by Michael Hickerson at 12/06/2011 07:21:00 PM |
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Well, my new routine got a bit off routine in the last two weeks. Thanksgiving week means a lot of good food and having to adjust things due to different schedules. It was all going well enough until late Sunday when I came down with the flu. It's knocked my routine completely off. I just now feel like I'm getting back most of my energy to where I could feel like doing a light work-out again. So, I am declaring this week a bust and will have week four start with next Monday, when I hope to try and burn off some of that delicious food I had over Thanksgiving and beyond.
Monday, November 21
Swimming:
600 warm up (200 swim/100 kick x 2)
8x50 @ 1:10 (descend stroke count 1-4, 5-8)
4x150 pull @ 3:00
8x50 @ 1:10 (descend time 1-4, 5-8)
4x150 swim @ 3:00
8x50 @ 1:15 (25 non-free/25 free)
300 cool down (100 swim/50 kick)
*3300 Total*
Ultimate Cardio: 30 minutes
Body Pump: 45 minutes
Tuesday, November 22
Swimming:
6x50 @ 1:10 (25 tarzan drill, 25 swim)
1x200 swim (no walls/turn @ the "T")
4x50 @ 1:15 (non-free/free by 25)
1x200 pull (3/5 breathing pattern by 50)
3x50 @ 1:10 (kick hard on wall between reps)
1x200 (50 kick w/board, 50 pull w/board)
4x25 @ :40 (descend stroke count 1-4)
1x200 swim (descend by 50)
1x300 cool down (2x: 100 swim/50 kick)
*3300 Total*
Treadmill Jog: 30 minutes, 3.30 miiles
Stationary Bike: 20 minutes, 5.84 miiles
Elliptical: 10 minutes
Wednesday, November 23
Swimming:
400 warm up
3x150 w/:30 seconds rest(50 kick/50 drill/50 swim)
14x25 w/:15 rest (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
2 x [100 swim moderate (record your time) w/:20 rest
50 swim (faster than 1/2 of 100 time) w/:20 rest
150 easy (50 pull/50 kick/50 pull with board) w/:30 rest]
6x75 w/:30 rest (free/non-free/free by 25)
100 cool down
*2400 Total*
Spin Class: 45 minutes
Jogging (Indoor Track): 38 minutes
Thursday, November 24
BoroDash -- 4.0 miles in 37:48 seconds
Friday, November 25
Walk/Jog on Indoor Track: 15 minutes
Spin Class: 1 hour
Swimming:
300 warm up (200 swim/100 kick)
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 swim w/:30 rest
100 cool down
*2400 Total*
Saturday, November 26
Swimming:
300 warm up (200 swim/100 kick)
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 swim w/:30 rest
100 cool down
*2400 Total*
Ultimate Cardio: 55 minutes
Labels: Working out
posted by Michael Hickerson at 12/01/2011 09:31:00 AM |
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Wednesday, November 16
Swimming: 58 minutes, 27.33 seconds
600 warm up (200 swim/100 kick x 2)
8x50 @ 1:10 (descend stroke count 1-4, 5-8)
4x150 pull @ 3:00
8x50 @ 1:10 (descend time 1-4, 5-8)
4x150 swim @ 3:00
8x50 @ 1:15 (25 non-free/25 free)
300 cool down (100 swim/50 kick)
*3300 Total*
Ultimate Cardio: 30 minutes
Body Pump: 45 minutes
Thursday, November 17
Swimming: 1 hour, 12 minutes 27.78 seconds
600 Warm-Up
8x50 @ :50 (25 tarzan drill, 25 swim)
1x300 swim (no walls/turn @ the "T")
6x50 @ :60 (IM/free by 25)
1x300 pull (3/5 breathing pattern by 50)
4x50 @ :60 (kick hard on wall between reps)
1x300 (50 kick w/board, 50 pull w/board)
2x50 @ :60 (5 strokes, somersault, repeat)
1x300 swim (descend by 100)
1x600 cool down (4x: 100 swim/50 kick)
*4400 Total*
Treadmill Run: 30 minutes, 3.44 miles
Stationary Bike: 20 minutes, 5.89 miles
Friday, November 18
Swimming: 38 minutes, 17.61 seconds
300 warm up (200 swim/100 kick)
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 swim w/:30 rest
100 cool down
*2400 Total*
Jogging: 30 minutes on indoor track
Spinning: 60 minutes (interval work)
Labels: Working out
posted by Michael Hickerson at 11/18/2011 04:42:00 PM |
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Sunday, November 13
Swimming:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x100 swim w/:20 seconds rest (descend 1-3, 4-6)
4x150 pull w/:30 seconds rest (distance per stroke)
3x200 swim w/:30 rest (3/5 breathing pattern by 50)
100 cool down
*2500 Total*
Time: 41 minutes, 37.68 seconds
Monday, November 14
Had intended to swim but pool was closed before my two classes. Due to other obligations, I had to cut the swimming on Monday (which I hate doing since swimming is my favorite form of exercise).
Ultimate Cardio: 30 minutes
Body Pump: 45 minutes
Upcoming training events: I'm participating in the BoroDash on Thanksgiving Day, which is four miles. My first timed event since completing the Middle Half last month. I am considering doing a 5K on December 3 simply because one of the sponsors is Old Chicago and all those who run get pizza.
On the horizon for next year is my fourth indoor triathlon. I've heard there will be two levels this year--a shorter course and a longer one. I intend to do the longer one. So, I need to train for that. Always good to have a goal!Labels: Working out
posted by Michael Hickerson at 11/14/2011 07:24:00 PM |
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Thursday, November 10
Swimming:
500 warm up
3x150 @ 3:30 (50 kick/50 drill/50 swim)
14x25 @ :40 (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4 x [100 swim moderate (record your time) @ 2:00
50 swim (faster than 1/2 of 100 time) @ :60
150 easy (50 pull/50 kick/50 pull with board) @ 4:00]
8x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3300 Total*
Time: 54 minutes 16.44 seconds
Running (Treadmill):
3.44 Miles
30 Minutes
Stationary Bike:
5.85 Miles
20 Minutes
ARC Trainer:
10 Minutes
Friday, November 11
Swimming:
4x200 choice w/fins w/:10 sec rest
20x50 4x(2 kick @ :60, 2 drill @ :55, 1 swim @ :50)
2x250 pull @ 3:30
2x250 swim @ 3:20
2x250 pull @ 3:15
2x250 swim @ 3:20
200 easy
6x50 @ :60 (25 non-free, 25 free)
4x100 IM @ 1:50
4 x 50 free swim
400 cool down
*5400 Total*
1 hour 27 minutes 26 seconds
Saturday, November 12
Swimming:
2750 Meters
43 minutes, 09.30 seconds
Ultimate Cardio:
55 minutes (Class is part ultimate cardio, some Body Pump Work)
Labels: Working out
posted by Michael Hickerson at 11/12/2011 06:40:00 PM |
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Swimming:
10 minute choice warm up (12 laps=650)
6x75 @ 1:45 (kick/drill/swim by 25)
2 x [3x100 pull @ 1:50
4x75 swim @ 1:20 (strong effort)
6x50 @ 1:10 (non-free/free by 25)]
300 easy pull (3/5 breathing pattern by 50)
14x25 fast @ :30, ez @ :40 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)]
200 cool down
*3650 Total*
Time: 60 minutes, 49.95 seconds
Ultimate Cardio: 30 minutes
Body Pump: 45 minutes
Labels: Working out
posted by Michael Hickerson at 11/09/2011 07:21:00 PM |
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Second day of my new routine (I'm not counting Sunday as part of the routine. It was done because I missed a couple of days last week and to be up, around and moving). Yesterday was about swimming and trying to get in a bit of run before darkness descended (have I mentioned I think Daylight Savings Time (aka renaming light)
is lame?!?) And it will only get worse before it gets better!)
Swimming:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x100 swim @ 2:00 (descend 1-3, 4-6)
4x150 pull @ 3:00
3x200 swim @ 4:00 (negative split @ the 100 wall)
2x300 pull (#1: free/non-free by 50, #2: 3/5 breathing pattern)
200 cool down
*3500 Total*
Time:
55 minutes 36.35 seconds
Running/Jogging:
4.85 miles
Time: 50 minutes 08 seconds. (Average pace: 10:20 per mile)Labels: Working out
posted by Michael Hickerson at 11/08/2011 08:05:00 PM |
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Now that I've finished my half marathon for the year, I'm trying to keep my exercise routine interesting and one that will challenge me in new ways. Also, it'd be nice to try and not gain much, if any weight, over the holidays. So, I'm shaking things up a bit with the goal of working on my core (which I let get weak during the half marathon training) and getting some more strength workouts in there. Luckily, the Y kicked off a new era of Body Pump about this time, giving me a good excuse to try it out. So far, I've been to three classes and enjoyed them all (well, enjoyed them after I was done). Last week saw a disruption to what I'd ideally like to do, so I'm counting it as week zero. This is week one of the new routine to try and keep things interesting for me, deal with the time change (it impacts the ability to run outside since it gets dark earlier!) and to try and gain some strength and speed in the pool. Also, I hope to become more aerodynamic (nice way of saying shed some pounds).
The goal is to get ready for the next indoor triathlon in early 2012. In the last three, my swim time has helped me achieve my overall goal for the event each time and I'd like to see that continue. Of the three legs, swimming is my strongest (and favorite).
And since my smart phone apps don't necessarily always translate classes as well I'd like, I've decided that I'll record what I do in my blog to have a record of it and find ways to tweak it as I go along.
Sunday, November 6, 2011
Swimming: 34 laps (1 mile) in 29 minutes
Running (treadmill): 3.5 miles in 30 minutes
Monday, November 7, 2011
Swimming:
400 swim/200 kick warm up
4x150 w/fins @ 3:00 (100 swim/50 kick)
4x150 @ 3:30 (50 free/50 non-free/50 free)
4x150 pull @ 3:00 (descend 1-4)
4x150 swim w/:15 seconds rest (3/5/7 breathing pattern by 50)
6x100 @ 2:00 (2 fast, 2 medium, 2 easy)
*3600 Total*
Time: 1 hour, 2 minutes
Workout Taken From This Site (A great resource to shake up the swim routine)
Ultimate Cardio Class: 30 minutes
Body Pump: 45 minutes
Labels: Working out
posted by Michael Hickerson at 11/07/2011 06:15:00 PM |
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