Friday, March 13, 2009

Tuesday- March 10, 2009

Bench Press (Chest):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Chest Flys)

Shoulder Press on Smith Press (Shoulders):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Bend over Lateral raises)

Cable Rows (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Rows)

Single Arm Tricep Pulldown (Triceps):
1 x 15
1 x 12
1 x 10 
1 x 8
1 x 15 (Superset w/ Tricep kickbacks)

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

Shrugs (Traps)
1 x 15
1 x 12
1 x 10
1 x 12
1 x 15

Friday- March 13, 2009

400 Swim
300 Kick
200 Pull
100 Drill

5 x 200 Kick w/ Fins @ 3:20
Descend 1-5

5 x 200 Pull w/ Buoy & Paddles @ 3:00
Descend 1-5

100 EZ

8 x 50 @ 1:00
odd: Drill IM order
even: FAST IM order

200 EZ
_________________
3700 SCY
About 80 minutes

Thursday, March 12, 2009

Thursday- March 12, 2009

Leg Press (Thighs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Bulgarian Squats)

Leg Curls (Hamstrings):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Lunges)

Calf Raises (Calves):
1 x 15
1 x 12
1 x 10
1 x 8  
1 x 15 (Superset w/ Single leg calf raises)

Various Ab work

Wednesday, March 11, 2009

Wednesday - March 11, 2009

600 Swim
200 Kick
400 Pull
200 Drill

10 x 100 Swim @ 2:00
odd- free, descend 1-5
even- IM, descend 1-5

10 x 75 Pull @ :15 rest
odd- Free, breathe 3-5-7 by 75's
even- Indiana IM

10 x 50 Kick w/ Fins @ :60
descend 1-5 (Free), descend 6-10 (Choice)

10 x 25  :40
odds: Fast, choice
evens: EZ

200 EZ Warmdown
____________________

4100 SCY
About 85 Minutes

Tuesday, March 10, 2009

Monday- March 9, 2009

3x
400 Swim
300 Kick
200 Pull
100 Drill

8 x 25 @ :45
odds- FAST IM order
even- n0 breather 

200 EZ
________________
3400 SCY
About 75 minutes

Nothing facing, just trying to get a feel for the water. Last week I didn't swim.