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Since 8/15/2008
 Shaun Guest
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WD YDT (What did you do today?) |
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6 hrs of work at Jack's then ....
Swim
Warm Up
500 swim/500 Pull/500 Drill/500 Kick
Main Set
2 x 50 descend @b+15, 100@base
4x50 descend@b+15, 200@base
6x50 descend@b+15, 300 @base
8x50 descend@b+15, 400@base
Weights
Weights
3x20 fly bands
2x8 lat pulls downs @ 140lbs + 2 x 8 bicep curls @ 35lbs
3x20 tricep bands
2x8 tricep extensions @ 60lbs
3 x 20 breaststroke bands
2 x 8 pulley rotation @40lbs
3 x 20 internal rotation bands
10 mins abs
30 min run @ 75-80% effort
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Most Recent Races |
See all 26 Races  |
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11/14/09 —
San Diego,
CA
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24:08
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10/31/09 —
Lakeside,
CA
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20:19
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10/31/09 —
Lindo Lake,
CA
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20:19
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Newest Content Additions |
8 Entries |
Deleting ...
Added a Profile Updates.
I was born and I lived. ...
Deleting ...
Added a WDYDT Entry.
WDYDT for Saturday, August 30, 2008
6 hrs of work at Jack's then ....
Swim
Warm Up
500 swim/500 Pull/500 Drill/500 Kick
Main Set
2 x 50 descend @b+15, 100@base
4x50 descend@b+15, 200@base
6x50 descend@b+15, 300 @base
8x50 descend@b+15, 400@base
Weights
Weights
3x20 fly bands
2x8 lat pulls downs @ 140lbs + 2 x 8 bicep curls @ 35lbs
3x20 tricep bands
2x8 tricep extensions @ 60lbs
3 x 20 breaststroke bands
2 x 8 pulley rotation @40lbs
3 x 20 internal rotation bands
10 mins abs
30 min run @ 75-80% effort
Deleting ...
Added a WDYDT Entry.
WDYDT for Saturday, August 30, 2008
After work cycling/swimming
Cycling
Warm Up: La Jolla Shores to soledad mt road
Climbing: 1 up/down soledad mt road, 1 up/down nautilus, 1 up/down via capri (?) the steep one
Swimming (ocean)
warm up swim to first white buoy
mile swim around remaining 5 buoys back to beach, descending pace
from beach to yellow buoy, rest, and back to beach
Deleting ...
Added a WDYDT Entry.
WDYDT for Wednesday, August 27, 2008
2.5 hr ride
clairemont to cabrillo monument.
cabrillo monument back to PB.
PB to mount soledad via Pacific View Drive and Soledad Mt Rd
back to Clairemont via 274
Deleting ...
Added a WDYDT Entry.
WDYDT for Thursday, August 28, 2008
Swim (had 30 mins after coaching master)
2 x 500 (1: 75 catchup/25free, 2: 75 free/25 back)
Run
20 min warm up with stretching
Main Set: 1 lap 5K pace/1 lap aerobic
2 laps 5K pace/2 laps aerobic
3 lap 5K pace/3 laps aerobic
4 laps 5K pace/4 laps aerobic
10 min warm down
Weights
3x20 fly bands
2x8 lat pulls downs @ 140lbs + 2 x 8 bicep curls @ 35lbs
3x20 tricep bands
2x8 tricep extensions @ 60lbs
3 x 20 breaststroke bands
2 x 8 pulley rotation @40lbs
3 x 20 internal rotation bands
10 mins abs
Deleting ...
Added a WDYDT Entry.
WDYDT for Wednesday, August 20, 2008
Swim (solo):
500 warmup
1000 (25CU/25free/50CU/50free/75CU/75free/100CU/100Free x 2)
1000 Kick (25RS/25LS/50RS/50LS/75RS/75LS/100RS/100LS) 500 w/ fins 500 w/o fins
1650 for time (20 mins on the dot... happy w/ that)
100 EZ
24 x 25s (4 Catch UP/4 Max Distance per stroke) @:30
7 x 75s kick @1:10 (1EZ, last 25 fast, last 50 fast, 75 fast, first 50 fast, first 25 fast, EZ)
200 warm down
Deleting ...
Added a WDYDT Entry.
WDYDT for Tuesday, August 19, 2008
No Description
Deleting ...
Added a WDYDT Entry.
WDYDT for Tuesday, August 19, 2008
Swam Sickie's workout. With the rest I've taken to cure whatever has been bugging me, I had some energy in water.
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