Friday, March 20, 2009

Friday- March 20, 2009

600 Swim
200 Kick
400 Pull
200 Drill

200 (50 Drill/50 Swim)  :15 rest
150 Pull (25 Stroke/25 Free) :15 rest
100 Kick w/ Fins - Stroke : 15 rest
50 FAST  :30 rest
(3 X- 1 Fly, 1 Back, 1 Breast)

200 EZ
_________________

3100 SCY
About 1 hour

Thursday- March 19, 2009

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

Standing Should Presses:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Rear Delt Dumbells)

Standing Straight Arm Press downs:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 

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

Tricep Pulldowns w/ Rope:
1 x 15
1 x 12
1 x 10
1 x 8 
1 x 15 (Superset w/ Tricep dumbell kickbacks)

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

Shoulder Shrugs:
1 x 15
1 x 12
1 x 10
1 x 12
1 x 15

Wednesday, March 18, 2009

Wednesday- March 18, 2009

400 Swim
200 Kick
300 Pull
100 Drill

2x (Swim 1st one, Pull 2nd one):
5 x 50 @ :45
4 x 100 @ 1:30
3 x 150 @ 2:15
2 x 200 @ 3:00
1 x 250 @ 3:45

6 x 50 @ :60
1- 3 Breaths
2- 2 Breaths
3- 1 Breath
Repeat

200 EZ
__________

5000 SCY
About 90 minutes

Tuesday, March 17, 2009

Tuesday- March 17, 2009

Weights- Legs

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

Bent over Dumbell Raises (Hamstrings):
1 x 15
1 x 12 
1 x 10
1 x 8
1 x 15 (Superset w/ Leg Curls)

Seated Calf Raises (Calves):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Flat Dumbell Calf Raises)

Incline Bench Abs w/ Weights (Abs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Hanging Leg Lifts)

15 minutes of various other abs/stretching
Hot Tub!

Monday, March 16, 2009

Monday - March 16, 2009

800 Swim
400 Kick
600 Pull
200 Drill

16 x 50 @ :15 rest
1-4: Scull w/ buoy
5-8: Indiana IM
9-12: Free, descend 1-4
13-16: 25 Fast/25 EZ

200 EZ
_____________

3000 SCY
About 60 minutes

-Forgot my equipment bag so luckily I had suits with me, but had to borrow goggles. My brother is finally back in the pool, hopefully it lasts....I need a swim partner.

Sunday, March 15, 2009

Sunday- March 15, 2009

Bench Press (Chest):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ dumbell chest fly)

Lateral Raises (Shoulders):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell front raises)

Lat Pulldowns (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/ Dumbell Tricep Kickbacks)

Seated Dumbell 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
1 x 12
1 x 15 (Superset w/ Upright rows)

Stretch