Andrei Duta » Andrei Duta Health and Fitness

Andrei Duta’s Recent Workouts

Andrei Duta — Mon, 07 Oct 2013 15:14:25 +0000

Swim Workout 10.06.13 Sun
3,500 yards 2 hours

350 free warm up (breath 3)
700 free distance
350 breast
700 free distance
350 free drills
700 free distance
350 free cool down (breath 3)

Swim Workout 10.05.13 Sat
2,500 yards 1.5 hours

250 free warm up (breath 3)
250 breast
250 free drills
500 free distance
250 fly/breast (5X50’s)
250 free (breath 3)
250 free sprints
250 free drills
250 cool down (breath 3)

Swim Workout 10.04.13 Fri
1,500 yards 1 hour

150 free warm up (breath 3)
150 breast
300 free
300 breast
300 fly/breast (25 sets, alternate)
100 free sprint
50 free sprint
50 free sprint
50 breast sprint
50 free cool down (breath 3)

Past Swim Workouts

Andrei Duta — Wed, 02 Oct 2013 16:53:42 +0000

9/29/13 Sun

2,500 yards (75 mins)
250 free (breathe every 3) warm up
250 breast
250 drills mix
1,000 free
250 drills mix
250 breast
250 free (breathe every 3) cool down

9/28/13 Sat

2,500 yards (75 mins)
250 free (breathe every 3) warm up
250 breast
250 free (breathe left 50, right 50, etc)
250 breast
250 free (breathe every 3)
250 free (breathe every 3)
250 breast
250 free (breathe every 3)
250 breast (emphasize power kick and long glide)
100 free (breathe every 3)
50 free (no breathing)
100 free (breathe every 3) cool down

9/27/13 Fri

30 mins easy freestyle

9/26/13 Thur

30 mins easy freestyle

9/25/13 Wed

45 mins easy freestyle

9/24/13 Tue

45 mins easy freestyle

9/23/13 Mon

2,500 yards (90 mins)
250 free (breathe every 3) warm up
250 breast
250 drills mix
1,000 free
250 drills mix
250 breast
250 free (breathe every 3) cool down

9/22/13 Sun

2,500 yards (90 mins)
250 free (breathe every 3) warm up
250 breast
500 free
250 fly with fins (50×5)
250 kick board with fins (fly/free)
500 free
250 breast
250 free (breathe every 3) cool down

5K Race in Cedar Park, TX

Andrei Duta — Fri, 27 Sep 2013 14:54:35 +0000

Today I ran a 5K race in Cedar Park, TX. It functioned as a kick off for my running training. It was the first time to run in a long time as I’ve mainly focused on swimming during the last few years.

Today’s race was also a barometer for my running fitness. My goal was sub 25

minutes. I finished in 22:27. Even though today’s finish time paled in comparison to my personal best of 16:34 (on track) and consistent sub 19 minute 5K’s of a few years ago, I was pleased to run 2 minutes and 33 seconds faster than what I purposed or anticipated for the day.

I expect to finish next year’s 5K race in less than 19:30. That translates into running each mile a minute faster. Each quarter of a mile, 15 seconds faster. Each 100 meters, 4 seconds faster. I can do it. I will do it. So be it.

“I can do all things in Christ who gives me strength.” (Phil. 4:13)