Thursday, March 26, 2009

Thursday- March 26, 2009

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

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

Smith Press Calf Raises (Calfs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Single Leg Calf Raises)

Concentration Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Flat Bar Curls)

Various Abs & Stretching
Hot Tub!

Tuesday, March 24, 2009

Tuesday- March 24, 2009

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

Rear Delt Dumbells (Shoulders):
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 (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15

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

Tricep Kickbacks (Triceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Tricep Pulldown w/ rope))

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

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

Monday, March 23, 2009

Monday- March 23, 2009

500 Swim
400 Pull
300 Kick
200 Drill
100 IM

4 x 100 Fr @1:45  desc 1-4
8 x 50 Kick @1:10 desc 1-4, 5-8
400 Pull, Breathe 3-5-7-9 by 100's  :30 rest
16 x 25 (First 8 w/ fins, odd-underwater, even FAST swim) (second 8 swim, odd-no breather, even- FAST)

9 x 75  :20 rest
1-3: Indiana IM
4-6: Free, descend 1-3
7-9: Kick, Stroke-Free-Stroke by 25's
25 FAST Kick

200 EZ
___________________
4000 SCY
About 85 minutes