2010 is the year!!!

WEEK 27

Monday - 30m intervals
Tuesday - no training - work
Wednesday - no training - work
Thursday - Wholebody - 20m intervals
Friday - 30m intervals
Saturday - Wholebody - 10m intervals (gym closed early) *
Sunday
 
* Excellent workout.
3m rowing.
BB Bench Press - 30/12, 30/12, 30/10
Front Squat - 10/8, 10/8, 10/8
Straight Arm Pulldown - 30/12, 30/12, 30/12
Tricep Pushdown - 30/12, 30/12, 30/12
Side Lat Raises - 8/10, 8/10, 8/10
Inc DB curl - 12/8, 12/8, 12/6
Pulldown front - 40/12, 40/12, 40/12
Cable Row - 25/12, 25/12, 25/12
Abs - 25/12, 25/12, 25/12
No stretching.
 
 

Week 29

Monday - 30m intervals.
Tuesday - full body + 20m intervals.
Wednesday - 45m sscv 
Thursday -
Friday - No Training
Saturday - No Training

Week 30

Monday - No Training
Tuesday - 30m Swimming + 10m bodyweight workout
Wednesday - 35m Swimming + 10m bodyweight workout (great swim!) 
Thursday - 35m Swimming + 10m bodyweight workout (even better swim).
Friday - No Training
Saturday - No Training 
Sunday - 2.200 km swim.  Awesome swimming and technique.  Really starting to feel the catch.  1.400m usual swim + 800m mini after lunch.  Generally 55-58m per 50m with 30s rest. + 10m bodyweight workout (6 good tricep pushups, pushups getting easier...)

Week 31

Monday - No Training
Tuesday - 35m/1.400 m swim + 10m bodyweight workout (+ 125g pasta).
Wednesday - 35m/1.400 m swim + 10m bodyweight workout (+ 80g pasta).
Thursday - 35m/1.400 m swim + 10m bodyweight workout (+ 125g pasta).  Swim was much easier and had much more energy for the workout. 
Friday - 35m/1.400 swim
Saturday - No Training
Sunday - 2.200 swim in 2 parts + 10m bodyweight workout (125g pasta).  Awesome swim, managed to keep rest down to 20 secs while doing alternate breathing, one side at a time.
Top speed was 40 secs (top boys were doing 35...).  Generally still 50-55, need to work on tecnique. 
p.s sunday did 8 reps on diamond push ups.

Week 32

Monday - No Training
Tuesday - No Training
Wednesday - 1.400m swim + 10m bodyweight workout. 
Thursday - 1.400m swim + 10m bodyweight workout. 
Friday - 1.400m swim
Saturday - No Training
Sunday - 10m full body workout + 1.400 swim.  1.50m for 100 meters.

Week 33

Monday - 1.400m swim + 10m bodyweight workout. 
Tuesday - 1.400m swim + 10m bodyweight workout.  
Wednesday - No Training UK 
Thursday - No Training UK
Friday - No Training UK 
Saturday - No Training UK
Sunday - No Training UK

Monday - Swam 100m in 1.45 secs, 5 secs quicker than Sunday
Lifeguards were swimming 1.20 secs 

Week 34

Monday - No Training. 
Tuesday - 1.400m swim + 10m bodyweight workout.  Great swim, focus on breathing and BREATH - BUBBLE - BUBBLE - BREATH and kick.  Much easier on breathing and managed to maintain breaks of 15m and 20m.  Slowed down stroke to 1m per 50m
Wednesday - 1.400m swim + 10m bodyweight workout.  
Thursday -  1.400m swim + 10m bodyweight workout.
Friday -  1.400m swim
Saturday - 1.400m swim + 10m bodyweight workout. 
Sunday -  1.400m swim + 10m bodyweight workout. 
 
Swam 100m in 1.43 this week... pb and 7 secs faster.
 

WEEK 35

New Programme and Diet.

UHT - Full Body with 60 secs rest between sets.

1st Month - 15 reps
FRONT SQUAT - 3 X 10
INC DB PRESS 3 X 20
SEATED DB PRESS 3 X 8
ROMANIAN DEADLIFT 3 X 40
PULLDOWNS FRONT 3 X 40
ALT DB CURL STANDING 3 X 10
PUSHDOWNS 3 X 35
SWISS BALL CRUNCH 1 X 15
KNEE - ELBOW CRUNCH 1 X 15 EACH SIDE
BYCYCLE CRUNCH 1 X 15

WARM UP - Rowing 5 mins
Stretching

Pre-Workout: 5 x BCAA
Post-Workout: 30g Malto, 30g Whey, 5g L-glut
PPWO: 80g Pasta + usual meal.
Very restricted carbs on no training days.

MONDAY - No Training Working Late 
TUESDAY - No Training
WEDNESDAY - 45 mins SSCV 
THURSDAY - FULL BODY 
FRIDAY - 45 mins SSCV
SATURDAY AM - FULL BODY - Good session but only did 3 x 10 on squat and romanian due to doms.  Upped romanian to 40k, seated db to 10 and pulldown to 45.
 
 

WEEK 36

Monday - No Training
Tuesday - FULL BODY
FRONT SQUAT - reps 12, 12, 10 
SEATED DB PRESS  12k/15, 12k/15, 12k/10 (10 wasn't available).
ROMANIAN DEADLIFT 3 X 35 
PUSHDOWNS 3 X 30
Wednesday - 45m SSCV
Thursday - FULL BODY
Friday - 45m SSCV
Saturday - FULL BODY