training round-up, week ending 12-16-06

this week was continuing the build into the winter break. i skipped the long weekend run to fit in a long swim. thank god, they had the olympic pool set up to 50 meter long-course (you have no idea how mind-numbingly insane it is to crank out long swim sets in a 25 yard pool).

my legs were still a little sore from the prior week. i'm having to manage this situation, since i have some pretty big breakthrough workouts planned for next week.

there were 2 issues this week:

• reduced hours at the lyons center for winter break (opening at 7am instead of 6am), which eliminated an hour's worth of training time each morning. that's a lot. but since the semester was over, i was able to finish later without having to worry too much about getting anywhere in the mornings
• the closing of the track, which eliminated the track workouts i'd been hoping to get in. this was somewhat manageable, since i didn't really have a track workout scheduled, and i was able to do a maintenance run on a treadmill, but it does make for some concerns regarding loss in conditioning
  

sunday, dec. 10

morning

• long swim (descending long intervals), 3600 meters, aerobic conditioning & muscular endurance (zone 3 & zone 4), macdonald's swim stadium, start time 11am
  

monday, dec. 11

morning

• elliptical trainer (recovery), 15 minutes, aerobic conditioning (zone 2), lyons center, start time 7am
• weight training (chest, abs), 45 minutes, immediately following

evening

• kung fu (active rest), 60 minutes, cromwell field, start time 5pm

tuesday, dec. 12

rest day

wednesday, dec. 13

morning

• stationary bike (build ride), 45 minutes, muscular endurance (zone 3 & zone 4), lyons center, start time 7am
• weight training (abs), 30 minutes, immediately following
• kung fu (cool-down), 30 minutes, immediately following
  

afternoon

• swim (intervals), 1200 yards, technique (zone 3 & zone 4), macdonald's swim stadium, start time 2:30pm

thursday, dec. 14

morning

• treadmill (intervals), 30 minutes, anaerobic conditioning (zone 3 & zone 4), lyons center, start time 7am
• weight training (legs, lower back), 60 minutes, immediately following

friday, dec. 15

morning

• elliptical trainer (recovery), 15 minutes, aerobic conditioning (zone 2), lyons center, start time 7am
• weight training (chest, shoulders, abs), 30 minutes, immediately following

saturday, dec. 16

morning

• kung fu (active rest, some anaerobic conditioning), casuda canyon park, start time 10:30 am