Wednesday- November 17, 2010

Weights:
Incline Press 3 x 15
Dumbell Chest Flys 3 x 15
Dumbell Lateral Raises 3 x 15
Dumbell Front Raises 3 x 15
Lat Pulldown 3 x 15
Dumbell Lawnmower Pulls 3 x 15
Dips 3 x 15
Tricep Pushdowns 3 x 15
Straight Bar Bicep Curls 3 x 15
Concentration Curls 3 x 15

200 Abs
_______________
About 1 hour

Swimming:
400 Swim
400 Pull
4 x 100 Kick @ 2:00

(4x)
1 x 100 @ 1:30
2 x 50 @ 1:00
4 x 25 @ :30
-Done from midpool, work turns
-Odd rounds free, evens back

16 x 25 @ :30
-Back, 4 drill, 4 swim, 4 drill, 4 swim

4 x 50 FAST @ 1:10

200 EZ
________________

3200 SCY
About 1 hr 10 min