Thursday- December 24, 2009

300 Swim
300 Kick
300 Pull
100 Drill

(8x)
2 x 25 UW Kick w/ Fins @ :40
2 x 50 @ :55
1- 25 Kick/25 build swim
2- 50 build to fast

(3x)
400 Pull w/ Paddles, Buoy, and Snorkel @ 5:30
4 x 75 Free @ 1:10 descend 1-4 to all out
-do IM on the second round on 75's (no free)

200 EZ
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4500 SCY
About 1 hr 20 min

-Merry Christmas to all!!

Wednesday- December 23, 2009

Core:
(3x)
Capt. Chair Straight Leg Raises 1 x 15
Torso Twists with Tubing 1 x 15 (each side)
Hanging Knee Lifts 1 x 15
Planks (hold up to 45 sec)
Stability Ball Knee Tucks 1 x 15

200 Various other Abs

Weights:
Bench 3 x 15
Dumbell Flys 3 x 15
Dumbell Shoulder Press 3 x 15
Lateral Raises 3 x 15
Lat Pulldown 3 x 15
Straight Arm Pulldowns 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Straight Bar Curls 3 x 15

Cardio:
20 Minutes on Treadmill (inclined up to 10.0 @ 4.0 MPH)
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About 1 hr 45 min

- Last day of work for the week. I will probably swim tomorrow and try to get back in the gym on Saturday or Sunday for just some cardio/core/plyometrics
-Massage today at 2pm (Ahhh!!)

Tuesday- December 22, 2009

(2x)
250 Swim
150 Pull
100 Kick

8 x 50 @ :55
- 5 Breathes, 4, 3, 2 by 50

5 x 300 @ :30 rest
#1,#5- 25 Kick/25 Free
#3- FAST Free
#2,#4- 25 Drill/25 Free

5 x 200 @ :20 rest
Odds- 25 IM Order Drill/25 Stroke
Evens- 50 Stroke FAST/50 free Moderate

5 x 150 @ :15 rest
-Odds Pull Fly/Bk/Br/Bk/Br/Fr by 25
-Evens Kick

5 x 50 Free FAST @ :40

100 EZ
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5000 SCY
About 1 hr 30 min

-3:20 on 300 FAST

Monday- December 21, 2009

1000 (Every 4th lap kick w/o board)

5 x 200 (100 Free, 50 Stroke, 50 Kick) @ :20 rest
descend 1-5
1:00 rest
5 x 150 (50 Free, 100 IM) @ :20 rest
descend 1-5
1:00 rest
5 x 200 (50 Kick, 75 IM, 75 Free) @ :20 rest
descend 1-5
1:00 rest
5 x 200 Pull w/ Buoy & Paddles @ 2:45
descend 1-5

10 x 25 w/ fins @ :30
5 Underwater Kick (1 free, 1 SDK on back)
5 Easy
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5000 SCY
About 1 hr 30 min