Thursday, January 8, 2009

Swim workout at YMCA

400 Swim
200 Kick
300 Pull
100 Drill

12 x 50 IM Order w/fins (25 swim/25 kick)  :15 rest
6 x 100 Pull w/ Buoy only (25 scull/25 swim) :15 rest
3 x 150 Kick, desc 1-3  :15 rest
10 x 50 Swim, no breather  :30

200 EZ
_____________
3100 SCY
60 minutes

Tuesday, January 6, 2009

Weights

Chest:
Incline Dumbell Press:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset)
1 x 15 Bench Press

Back:
Lat Pulldown
1 x 15 
1 x 12
1 x 10
1 x 8
1 x 15 (Superset)
1 x 15 Upright Dumbell Rows

Shoulders:
Lateral Raises
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset)
1 x 15 Shoulder Press

Tricep:
Tricep Pulldowns (Rope)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset)
1 x 15 Dumbell Tricep Kickbacks

Biceps:
Hammer Curls
1 x 15
1 x 12
1 x 10
1 x 8 
1 x 15 (Superset)
1 x 15 Concentration Curls

Monday, January 5, 2009

Swim workout at YMCA

So with the holidays and all its been a bit nuts. In addition, everyone is either sick, getting sick, or just getting over being sick!

600 Swim
200 Kick
400 Pull
200 IM Drill

2 x
____________

2800 SCY
About 45 minutes