Friday, January 23, 2009

Swim workout at YMCA

800 Swim
600 Kick w/ Fins
400 Pull
200 Drill

6 x 75  :15 Rest (1-Fly/Bk/Br, 1-Bk/Br/Fr)
6 x 50  :10 Rest (25 Scull w/Buoy, 25 Pull)
6 x 25  :15 Rest (25 No Breather, 25 FAST)

200 Ez
________________
3100 SCY
About an hour

Thursday, January 22, 2009

Weights

Bench Press (Chest):
1 x 15
1 x 12
1 x 10 
1 x 8
1 x 15 (Superset with Chest Flys)

Shoulder Press on Smith Press (Shoulders)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Lateral dumbell raises)

Cable Row (Back)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Bent over dumbell rows)

Tricep Extensions (Tricep)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Tricep kickbacks)

Seated Bicep Curls (Bicep)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Concentration curls)

Shoulder Shrugs on Smith Press (Traps)
1 x 15
1 x 12
1 x 12

10 Minutes- Eliptica
20 MInutes of Stretching & Abs

Wednesday, January 21, 2009

Swim workout at YMCA

Hot water=lazy

400 Swim
200 Kick
300 Pull
100 Drill

100 IM Pull (Buoy Only) :15 rest
100 Free Pull :15 rest
200 IM Pull  :15 rest
200 Free Pull :15 rest

200 IM Pull (Buoy/Paddles)  :15 rest
200 Free Pull  :15 rest
100 IM Pull :15 rest
100 Free Pull :15 rest

12 x 50  @ 1:00
25 Free, no breather 
25 Kick on back

200 EZ
_______________

3000 SCY
1 Hour