Spring 2009 Workout Log

*Post these in 4-6 inch block letters and hang them around your room
* Top priority goals must be read out loud every day to ingrain the priority
impovement on critical test sets or no practice
recovery, recovery, recovery makes champions
"He who recovers faster and more fully moves to the head of the pack."

Test Set Results
8x50 @ 3:00
Butterfly
01.29.09 from push
(27.83, 29.49, 31.21, 32.29, 33.01, 31.75, 34.33, 32.85) AVG 31.59
02.19.09 from push
(27.54, 29.13, 29.82, 30.54, 30.86, 31.18, 32.55, 31.91) AVG 30.44
03.16.09 from push (kick***)
(30.59, 32.08, 33.01, 35.87, 35.92, 35.51, 36.25, 35.00) AVG 34.27 kick
03.31.09 from push (screwed up first breakout, right hand was skimming water on recovery)
(fixed recovery on #2)
(27.16, 27.87, 30.29, 29.45, 31.99, 32.81, 30.12, 32.01) AVG 30.21
04.13.09 from push
(26.90, 28.76, 31.54, 31.87, 35.14, 32.43, 32.31, 32.94) AVG 31.48
05.18.09 from push SCM
(30.05, 32.65, 35.18, 37.24, 36. 64, 34.21, 34.17, 38.05) AVG 34.73 (31.12 SCY)
06.02.09 from dive
(24.97, 25.07, 29.19, 26.40, 27.53, 30.91, 28.32, 29.00) Avg 27.67


Backstroke
01.21.09 (from push)
(26.84, 30.52, 31.20, 33.95, 33.62, 33.66, 32.99, 33.42) AVG 32.025
02.05.09 (from push)
(26.31, 28.00, 29.37, 32.49, 31.44, 30.21, 30.33, 31.02) AVG 29.89
02.23.09 (from push) *Crossing over on entry and horrible, bent elbow, recovery
(26.82, 30.86, 33.54, 32.89, 33.68, stopped since shoulder was starting to get sore)
03.27.09 (from push) SCM** (crossing over again, shallow catch, bad body position control)
(29.65, 35.31, 35.96, 38.43, 32.41, 38.54, 37.21, 37.54) AVG 35.63 (31.92scy converted)
04.23.09 (from push)
(26.75, 28.80, 33.30, 33.37, 33.68, 32.01, 31.55, 31.20 ) AVG 31.33
05.27.09 (from push SCM)(HR too low in middle; need work on straight arm recovery and ang momentum timing, maintaining 20deg body angle belly button under surface helped)
(30.19, 34.39, 34.57, 32.43, 35.93, 37.08, 33,81, 34.06) AVG 34.05 (30.51scy converted)

Breaststroke
02.09.09 (from push)
(36.89, 37.37, 40.83, 41.22, 41.86, 40.91, 41.46, 41.78) AVG 40.29
04.20.09 (from push) (last 3 I made sure to recover arms right after pullout)
(37.06, 36.57, 37.62, 36.95, 38.22, 36.99, 36.52, 36.21) AVG 37.01
05.22.09 (from push SCM)
(38.39, 40.52, 42.34, 39.86, 42.89, 41.07, 40.93, 40.52) AVG 40.81 (36.57scy converted)


Freestyle
01.26.09 Monday (from push)
(25.73, 26.01, 28.99, 26.57, 27.82, 28.82, 28.94, 28.55) AVG 27.67
02.13.09 Thursday (From push)
(25.37, 25.63, 28.16, 27.46, 28.55, 27.56, 28.74, 27.53) AVG 27.37
03.20.09 Friday (From Push) SCM**
(27.92, 30.04, 30.02, 29.61, 30.84, 31.20, 29.14, 29.43) AVG 29.95 (=scy 26.84)
04.07.09 Monday (From push) (not getting right arm up and over on body driven finish, need work on balancing technique on both sides and probably balance out timing and rotation in general)
(24.31, 25.80, 26.70, 29.01, 28.81, 28.85, 27.03, 27.02) AVG 27.18
05.06.09 Wednesday (from push)
(25.19, 27.05, 30.76, 30.74, 27.73, 28.22, 27.91, 29.34) AVG 28.36
05.29.09 Thursday (from push SCM)
(27.35, 28.78, 29.89, 29.99, 32.31, 31.62, 32.29, 32.07) AVG 30.53 (=scy 27.35)

Aerobic Kick Set
8x100 @ <(5-10sec) rest
Butterfly
01.??.09
2x1:40, 6x1:45 (stomach felt bad)
02.23.09
8x1:40 (felt very weak and tired)
03.13.09
8x1:50 (tried on stomach with board, felt weak)
03.20.09
8x1:25 (Tired, but had people to race! Worked on thrusting down kick)
04.07.09
8x1:50 (right foot kept cramping up probably since I not enough rest after dinner and water)
05.22.09
8x1:50 SCM

Backstroke
01.??.09
1x1:35 7x1:55 (felt very very tired)
02.12.09 Thursday
8x1:55 (5 dolphins each wall, felt horribly weak and tired)
03.14.09 Saturday
8x1:40 (Working on maximizing power in each up/down kick, taking less kicks per lap effectively, and my DPS improving)
03.16.09 Monday
3x1:35, 5x1:50 (felt weak)
03.29.09 Tuesday
8x1:50 (very slow and calves cramped up)
04.13.09
8x1:50
05.18.09
8x2:20 SCM

Breaststroke
01.29.09
1x1:30, 1x1:40, 6x1:45 (inner thigh muscles sore?)
02.19.09
8x1:45 (felt weak and tight)
03.27.09 (**SCM)
6x1:45,2x1:35
05.05.09
8x1:50

Freestyle
02.05.09
8x1:35 (worked on power and pointed toes and power breathing
02.14.09
1x1:20, 1x1:25, 6x1:25
02.21.09
8x1:30 (legs felt tight and slow)
03.13.09
8x1:25, 8x1:30 (Also did 5x100 with max 20yd elastic cord on 1:25, intense!)
03.23.09
2x1:20, 6x1:25
04.18.09
8x1:30
05.27.09
8x1:50scm

Aerobic Swim Results
03.12.09
11x100 Free @ 1:25
03.21.09
2x100 Back @ 1:30(1:05,1:18)
2x100 Breast @ 1:30 (1: 25)
05.19.09
200medly relay, 200 free,200IM, 50 free, 100 free, 100 fly, 500 free, 200free relay, 100 back, 100 breast, 200free relay continuous ~ 45mins (with 25 squats or 25 pushups between swims, butterfly was done kick only)

Hypoxic Results
10x50 @ 1:20 breathing pattern
01.21.09
7,6,5,4,3,2,2,1,2,1 (held around :35 seconds except for last 3 ~:40)
03.13.09
7x200 (by 50: 3,5,3,7)
03.16.09
7,6,5,4,3,2,2,1,1,1 (held around :45's, felt horribly weak and tight)
03.21.09
3x300 @ 4:00 Pull, breath every 5 w/blue paddles
03.28.09
7,6,5,4,3,2,1,2,1,1 AVG :38

Lifting Results
Single Arm HCP (one left arm + one right arm = 1 rep)
12.27.08??
65lb*7, 183bpm (bad flow)
65lb*7, 185bpm
65lb*7, 184bpm (Need gloves!)


01.09.09
65*8, 188bpm (Good speed)
65*7, 190bpm (Wobbled a bit)
70*5.5, 191bpm (Bad pulls)

01.21.09
65lb*7, 180bpm (spinning on switch)
65lb*8, 186bpm (wasn't dropping hips)
70lb*7, 186bpm (Bad form)

01.23.09?
65lb*7, 180bpm (didn't bring gloves and skins was peeling/hurting)

02.02.09
70lb*7, 173bpm (bad posture)
70lb*6, 174bpm (too slow)
75lb*6, 183bpm (good presses)

02.12.09
75lb*6, 170bpm (Bad Speed)
75lb*6, 181bpm (better speed, bad control)
75lb*6, 189bpm (ouch!!)

02.19.09
70lb*5, 178bpm (need more power)
70lb*6, 191bpm (Good focus on S.A. press)
70lb*5, 183bpm

03.13.09
65lb*7, 185bpm (:08 over)
65lb*5+1, 181bpm
65lb*6, 186bpm (lats tight, need to stop spinning weight)

03.16.09 Monday
65lb*5.5, 181bpm (Spinning is wasting time)
65lb*7, 189 (got rid of spinning switch)
65lb*5, 189bpm (arm not balanced on press)

03.20.09 Friday
65lb*7, 178bpm
65lb*6, 186bpm (Weak shoulder stability)
65lb*6, 192bpm (feeling very loose and good)

03.23.09 Monday
70lb*6, 185bpm (too slow)
70lb*6, 189bpm (breathin fast!)
70lb*6, 191bpm (super hard breathing)

03.27.09
70lb*6, 185bpm (:05 sec too long)
70lb*6, 190bpm (Bad posture/abs not tight)
70lb*6, 192bpm (bad balance)

04.01.09
75lb*6, 177bpm (working on posture)
75lb*6, 184bpm (lower back tightening up)
75lb*5.5, 183bpm (losing balance slowing me down)

04.15.09 Wed
75lb*6, 175bpm
75lb*6.5, 184bpm
75lb*6.5, 186bpm

04.17.09 Friday
75lb*7, 176bpm (did 7L+7R since no gloves today)
80lb*7L+7R, 186bpm
80lb*7R+3L+4L, 186bpm

04.23.09
80lb*6, 183bpm (too slow)
80lb*6, 189bpm (better)
Check HCP section for last sets

05.01.09
80lb*7, 188bpm
80lb*6.5, 184bpm (hit left shoulder ouch)
80lb*6, 189bpm (lower back got sore)

05.08.09 Friday
80lb*7, 181bpm
80lb*7, 187bpm
80lb*5, 186bpm

05.15.09
80lb*7.5, 190bpm
80lb*7, 196bpm
80lb*3.5+1.5, 187bpm

05.19.09
80lb*7, 183bpm
80lb*7, 189bpm
80lb*6, 187bpm

05.21.09
90lb*5, 189bpm (lower back tight)
90lb*5, 193bpm (5sec extra left)
90lb*4, 189bpm

05.27.09
90lb*6.5, 183bpm (bad depth)
90lb*5, 186bpm
90lb*5.5, 186bpm (hard to control switching)

Squat Jump 2xDB
12.27.08??
65's*10, 163bpm
65's*14, 167bpm
45's*16, 158bpm

01.09.09
50's*15, 178bpm (had time for more reps)
50's*15, 179bpm (Right shoulder tight/soreness)
50's*15, 170bpm

01.21.09
60's*15, 186bpm (very explosive jump height~8in+)
60's*14, 189bpm (still explosive)
60's*16, 186bpm (not explosive, glutes/hips burning)

01.23.09?
60's*15 ~190 (no HR monitor)
60's*15 ~190
60's*17 ~180

02.02.09
50's*16, 178bpm
50's*17, 178bpm
50's*16, 178bpm (good jump heights)

02.12.09
60's*16, 176bpm (too light or not explosive enuf)
65's*16, 180bpm (alright)
65's*16, 176bpm (pathetic jump, good squat)

02.19.09
60's*19, 177bpm (weak jumps)
60's*16, 183bpm (tight in deep squat)
60's*16, 183bpm (Super tight and slow)

03.13.09
50's*20, 171bpm (breathing fast/hard)
50's*12+8, 172bpm (tired and tight all over)
stopped

03.16.09 Monday
50's*20, 173bpm (feeling powerless)
50's*15, 165bpm (stopped :10 early)
50's*16, 177bpm (everything is feelin' it)

03.20.09 Friday
55's*20, 178bpm
55's*20, 186bpm (breathing fast/hard)
55's*20, 180bpm (Weak jumping power)

03.23.09 Monday
55's*20, 186bpm (:05 extra)
55's*6+14, 178bpm (bad jumps on second attempt)
Lower back very tight and pain stopped.

03.27.09
55's*16+2, 183bpm (not keeping chin parallel to floor)
55's*20!, 185bpm (better posture, bad jump)
55's*10+10, 184bpm (first 10 jumps were very explosive)

04.01.09 (weights were same and HR, but much higher jumps and better posture)
55's*20, 179bpm (good posture bad power)
55's*20, 183bpm (Great power throughout)
55's*18, 183bpm (first 8 were very high jumps, arms/shoulders/glutes reached failure)

04.15.09 Wed
65's*19, 174bpm (slow, very heavy)
65's*20, 178bpm (bad effort on jumps)
65's*20, 177bpm (failing at deep squat position)

04.17.09 Friday
65's*22, 173bpm Bad power
65's*16, 170bpm (good form)
-----

05.01.09
70's*9, 174bpm
70's*18, 184bpm
70's*19, 185bpm (2 jumps didn't get off ground)

05.08.09 Friday
70's*20, 183bpm
70's*17, 185bpm
70's*5, 156bpm (lower back was tight)

05.15.09
80's*20, 185bpm
80's*18, 183bpm
80's*17, 185bpm (Great depth and jump height)

05.19.09
70's*26, 180bpm (quads/hamstrings still sore from 05.15 workout)
70's*22, 181bpm
70's*23, 179bpm (entire workout with thighs just above parallel) (last set, low HR from poor jumps)

05.22.09
80's*21, 180bpm (thighs about parallel)
80's*23, 190bpm (bad jump power)
80's*7, 172bpm (asthma breathing bad...)
100's*6 (slow reps to try it out)

05.27.09
80's*22, 188bpm
80's*20, 187bpm (asthma breathing bad)
80's*20, 180bpm

Lunge Walk w/Bicep Curls
12.18.08
20's*20, 167bpm (good speed)
25's*16.5, 177bpm (biceps dead)

12.30.08
20's*20, 166bpm (good form)
25's*16, 171bpm

01.03.09
20's*21, 181bpm (Great)
20's*20, 186bpm (increased breathing)

01.10.09
20's*22, 176bpm
25's*16, 183bpm (Good)

01.14.09
25's*20, 175bpm
25's*18, 180bpm (need more intensity!)

01.20.09
20's*25, 168bpm
25's*15, 173bpm (failure, elbows were under shoulders for curls)

01.22.09
25's*20, 168bpm (easy, elbows were slightly behind shoulders on curl)
25's*16, 169bpm (same as above, but fixed it last 2 reps)

01.28.09
20's*25, 174bpm (easy, improved curl form, elbows under/ slightly in front of shoudlers)
25's*17, 189bpm (stopped to look at time, but form was still good!)

02.03.09
25's*16, 154bpm (bad effort..)
25's*17, 161bpm (very tired feeling)

02.11.09
20's*23, 165bpm (too easy)
20's*23, 170bpm (ok...)

02.14.09
25's*20, 170bpm
25's*16, 182bpm (Curls were VERY slow)

02.20.09
25's*24, 167bpm (easy!)
30's*16, 177bpm (slow curls)

03.12.09
25's*18,184bpm (unstable lunge)
25's*14.5, 186bpm (reached bicep failure)

03.18.09
25's*22, 170bpm
30's*15, 179bpm (time for one more probably)

03.21.09 Saturday
30's*16, 172bpm
25's*16, 172bpm (very weak feeling biceps)

03.24.09
30's*19, 174bpm (good)
30's*16, 182bpm (biceps failure)

03.28.09 Sat
30's*16, 167bpm
30's*15, 181bpm

04.02.09 Thurs
30's*18, 157bpm
30's*17, 165bpm (very tired/slow

04.??.09 ???
30's*18, 172bpm (too heavy?)
25's*18, 178bpm (very tired)

05.02.09 Sat
30's*18, 179bpm (intense!)
30's*14, 185bpm bicep failure

05.16.09
30's*21, 184bpm
30's*15, 186bpm

05.20.09
30's*19, 180+ (no HR montior)
30's*16, 190+

05.23.09
30's*21, 176bpm
30's*18, 183bpm wobbley control


Wide Grip Pull-downs
12.18.08
165lb*16+4, 156bpm (burn!)
165lb*11+150lb*8, 157bpm
150lb*13, 148bpm (biceps failure)

01.03.08 Saturday
150lb*15+5, 179bpm
135lb*20, 179bpm (leaning too much)
120lb*14+6, 170 (grip failed)

01.14.09
90lb*20, 159bpm
-gym closed

01.22.09
90lb*15+5, 155bpm (Good control, bad intensity)
80lb*20, 149bpm (horrible...)
-gym closed...

01.19.09?
120lb*20, 180+ (no ?HR monitor)
120lb*17+3, 180+
120lb*20, 180+bpm (used straps and lats were burning, not biceps)**

02.11.09
90lb*20, 140bpm (good form)
90lb*20, 135bpm (good)
90lb*20, 135bpm back was burning

02.20.09
120lb*20, 166bpm (left shoulder a little irritated)
120lb*20, 172bpm (good form and relaxed)
120lb*13+3, 167bpm (locked up...)

03.19.09
90lb*20, 175bpm
125lb*11+4, 168bpm
rev115lb*10 + wide*7, 169bpm

03.24.09
105lb*20, 156bpm (shoulders irritated)
120lb*20, 171bpm (working on squeezing lats into spine)
120lb*16+4rev grip, 168bpm (burning and tight lats/biceps)

04.23.09
115lb*20, 160bpm
125lb*10 + 90*10, 147bpm (failing)
90lb*20, 145bpm
135lb*6 + 170lb*8 rev, 150bpm

05.16.09
110lb*20, 175bpm
110lb*13+4, 174bpm (grip failed)
100lb*20, ---

05.23.09
115lb*20, 168bpm
115lb*16+3.5, 160bpm
100lb*20, 160bpm (bicep fail)

Reverse Grip Pull-downs
12.30.08
120lb*13, 140bpm
120lb*12+4, 148bpm
120lb*10+3, 144bpm

01.10.09
135lb*20, 176bpm
150lb*14+4, 177bpm (too heavy to keep going)
140lb*12+120lb*4, 172bpm (too fatigued)

01.20.09
140lb*19, 163bpm
140lb*10, 151bpm
105lb*20, 144bpm (burning)

01.28.09
135lb*19.5, 179bpm (full ROM to chest each rep)
125lb*14+4, 174bpm (got too heavy at end)
125lb*13+5, 166bpm (too heavy still, last reps were bad ROM)

02.03.09
125lb*15+5, 155bpm
125lb*8+4, 144bpm (very very tired...)
115lb*15, 150bpm

02.14.09
135lb*20, 172bpm (tightening up)
135lb*9+5, 160bpm (too tight)
120lb*20, 166bpm (everything locked up)

03.12.09
120lbx20, 175bpm (burn underarm)
120lbx20!, 184bpm (great effort and focus)
120lbx14+4, 179bpm (kipping)

03.20.09
120lb*20, 162bpm (Underarms feeling sore a bit)
130lb*20, 168bpm (lil' kip at end)
140lb*10, 135lb*5, 166bpm
2x195lb, 2x165lb, 2x180lb (Seeing how much I am capable of)

03.28.09 Sat
110lb*15, 150bpm
110lb*15+5, 155bpm
110lb*13+4, 165bpm

04.02.09 Thurs (on pullup bar)
BW*3+17 neg reps (jumped up and lower myself down slowly)
BW*8+12neg (kipped on a few)
BW*6+14neg

05.02.09 Sat (worked on going slow up and down and letting go back up quickly)
135lb*15+5, 168bpm (underarms is very tight and burning)
135lb*15+5, 165bpm (even tighter at 15 reps)
135lb*12+7, 163bpm (burning bad)

05.08.09
125lb*20, 167bpm
135lb*12+7, 167bpm
135lb*6+7, --

05.20.09
140lb*20
140lb*13+7, kipping last few reps
140lb*17+3, 170+

Decline DB Bench Press
12.18.08
60's*20, 134 (worked on hands over elbows, bad intensity)
60's*20, 133 (tired)
60's*20, 139

01.03.08
65's*20, 160bpm (worked on keeping shoulder blades together and posture)
65's*17+3, 156bpm
65's*12+45's*10, 160bpm (too heavy to cont.)

01.22.09
-gym closed

01.29.09
60's*20, 153bpm (very shakey)
60's*13+3, 144bpm (couldn't continue)
50's*20, 148bpm (too heavy at end still!)

02.03.09
50's*20, 117bpm
50's*20, 123bpm (super hard to finish)
50's*20, 124bpm (very hard, tightness!)

02.14.09
55's*20, 146bpm
60's*12+5, 152bpm
60's*8+50's*9, 156bpm (couldn't press up...)

02.20.09
55's*20, 140bpm (good)
65's*20, 155bpm
65's*8+50*12, 148bpm (felt very weak today)

03.12.09
55's*19, 175bpm
55's*10+1, 154bpm (failure)
45's*15+6, 166bpm (Shoulder blades came apart on last 6)

03.18.09
50's*20, 136bpm
60's*20, 156bpm
Bar Bench 135lb*20, 166 (felt good)

03.24.09 (tried laying on floor with knees bent and bridging)
65's*20, 154bpm (ok)
65's*18+2, 160bpm
60's*20, 145bpm (failed on last rep)

04.02.09 Thurs (PUSHUPS on FLOOR**)
BW*20, 165bpm
BW*20, 166bpm getting shakey
BW*20, 169bpm very shakey

04.??.09 ???
65's*20, 148bpm
65's*12+6, 155bpm
65s'*10+10, 156bpm

05.02.09 Sat
65's*20, 147bpm
65's*20, 148bpm
65's*12+2, 140bpm (failed)

05.16.09
65's*20, 156bpm
65's*15, 150bpm
65's*13+2.5, 164bpm (failure and shakey)

05.23.09
70's*20, 148bpm
75's*13, 153bpm (too heavy failure)
70's*13, 149bpm (failure)


Decline Bench Press
12.30.08
95lb*20, 125bpm
135lb*16+4, 144bpm
165lb*2, 132bpm (too heavy)

01.14.09
115lb*20, 118bpm
155lb*10+5, 140bpm
135lb*17, 152bpm (good job at breathing and working!)

02.11.09 *No HR monitor this day..
100lb*20
115lb*20
120lb*20 (shakey)

03.28.09 Sat
125lb*20, 120bpm
125lb*20, 145bpm
125lb*15+5, 140bpm

05.21.09
135lb*20, 128bpm
145lb*20, 148bpm
155lb*10+10, 158bpm (needed spotter help last 1.5 reps)

Other Lifts
Dead lift
365lb*2, 405lb(Didn't get hips forward to finish rep)

HCP
135lb*9 WU technique
185lb*2 hand grip failed on last re