Friday- January 30, 2009

500 Swim

400 Pull

300 Kick

200 Drill

100 IM

(2x through)

4 x 100 Swim  :15 rest (75 Fr/25 FL, 75 Fr/25 BK, 75 Fr/25 Br, 100 Fr)

4 x 75 Pull (Buoy/Paddles)  :15 rest (Fly/Bk/Br, Bk/Br/Fr, Br/Fr/Fl, Fl/Bk/Br)

4 x 50 Kick : 15 rest

4 x 25 :15 rest (odd-no breather, even- fast)

4 x 25 FAST :45

200 EZ Warmdown

___________________

3800 SCY

About 80 minutes

I swam over at West Gwinnett before the Gwin Co. High School Championships. I was working the meet.

January 28, 2009

Bench Press (Chest):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Chest Flys)

Lateral Raises (Shoulders):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Front Raises)

Lat Pulls (Back):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Dumbell Rows)

French Curls (Triceps):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Tricep Dumbell Kickbacks)

Standing Bar Curls (Biceps):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Concentration Curls)

Shoulder Shrugs (Traps):

1 x 15

1 x 12

1 x 10

January 27, 2009

500 Swim

400 Kick

300 Pull

200 IM Drill

100 IM

1 x 100 Free @ 1:45  (try to hold 80-85% pace on all 100's, from me "now" its about 1:15)

200 IM Pull (Buoy only) :30 rest

2 x 100 Free @ 1:35

200 IM Pull (Buoy only) :30 rest

3 x 100 Free @ 1:25

200 IM Pull (Buoy only) :30 rest

3 x 100 IM @ 1:40

200 Free Pull (Buoy & Paddles) :30 rest

2 x 100 IM @ 1:50

200 Free Pull (Buoy & Paddles) :30 rest

1 x 100 IM @ 2:00

200 Free Pull (Buoy & Paddles) 

8 x 25  :40 rest

Odd: Fast

Even: No Breather

200 EZ Warmdown

___________________

4300 SCY

About 80 minutes