Wednesday- April 8, 2009

400 Swim
300 Kick
200 Pull
100 Drill

400 Free @ 5:30 (80-85% effort)
6 x 100 Pull @ 1:30
400 Free @ 5:30 (80-85% effort)
6 x 100 Kick w/ Fins @ 1:45
400 Free @ 5:30 (80-85% effort)
6 x 100 Pull @ 1:30

8 x 50 @ 1:00
25 Fast IM Order/25 EZ

200 Warmdown
________________________

4600 SCY
About 80 minutes

Tuesday- April 7, 2009

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

Front Shoulder Raises (Shoulders):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Bent over Dumbell Raises)

Straight Arm Pulldowns (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Upright rows)

Lat Pulldowns (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Dumbell Lawnmower Pulls)

Tricep Pulldowns (Triceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Tricep kickbacks)

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

Shoulder Shrugs (Traps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15

Sunday- April 5, 2009

20 minutes Eliptical
20 minutes Recumbent bike/Rotator Cuff Machine
20 minute Treadmill (walk, incline, run)
15 minutes of shooting some basketball