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The following equipment is nearing replacement:

Trek Equinox 7 - Trek: 3462.17 / 3000 miles

Concord,NC

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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

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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
LEGS - Lunges
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

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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

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Thursday - January 22

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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
LEGS - Lunges
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

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Tuesday - January 20

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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
LEGS - Lunges
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.