Friday, May 1, 2009

Friday- May 1, 2009

200 Free @ 3:15
4 x 50 Kick @ 1:15
200 Pull @ 3:15
200 IM

6 x 50 FAST @ 1:15 (FL/FR, BK/FR, BR/FR x 2)
100 Free @ 2:30
6 x 50 Free FAST @ 1:15
100 Free @ 2:30
(2X)

300 Pull w/ Paddles Only @ 4:30
200 Kick w/ Fins @ 3:15
100 Free, Perfect Stroke @ 1:45
(3X)
______________

4400 SCY
About 90 Minutes

Thursday, April 30, 2009

Thursday- April 30, 2009

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

Leg Curls (Hamstrings):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Stand-ups)

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/ Barbell Curls)

Upright Rows (Upper Back/Shouders)
2 x 12

200 Various Abs
Hot tub!

Wednesday, April 29, 2009

Wednesday- April 29, 2009

4 x 50 @ 1:00 (Set 1 Free, Set 2 Br/Fr, Set 3 Bk/Br, Set 4 Fly/Bk)
1 x 100 Free @ 1:30
(4X)

200 Kick

6 x 150 @ 2:30 (Pace effort)
4 x 150 @ 2:20 (Pick up effort)
2 x 150 @ 2:10 (Step up effort)

200 EZ

3 x 400 @ 7:00 Swim/Kick by 100's

200 EZ
____________________________

4800 SCY
About 90 minutes

Tuesday, April 28, 2009

Tuesday- April 28, 2009

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

Dumbell Laterals (Shoulders):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Front Raises)

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

Straight Arm Pulldowns (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Lat Pulls)

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

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

Shoulder Shrugs (Traps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Upright rows)

10 minutes on treadmill at incline

Sunday, April 26, 2009

Sunday- April 26, 2009

Meet results from W. Gwinnett Developmental Meet:

In order of events:
500 Free: 5:44
50 Free: 24.6
100 Free: 55.4
200 Free: 2:03

Friday- April 24, 2009

800 Swim
400 Kick
600 Pull
200 Drill

4 x 50 @ :60 at 500 pace

200 EZ
_________________

2400 SCY

-going easy after long week and going for a full day motorcycle ride.
-Have swim meet sunday (50, 100, 200, 500 Frees)