Wednesday- January 26, 2010

Drylands (Abs/core):
(3x)
1 x 25 Choice of Ab
1 x 12 Capt. Chair Leg Raises
1 x 15 Torso Twist w/ Tubing (each side)
1 x 15 Hanging Knee Raises
1 x 15 Stability Ball Knee Tucks
1 x 30 Medicine Ball side-to-sides

Circuit:
(3x :30 on, :15 off, :60 rest between rounds)
-Squats
-Medicine Ball Twists
-Abs
-Front/Lateral Raises w/ Tubing
-1 x 15 Vasa Trainer
-Lunges
-Rows w/ Tubing
-Jump Rope

Extras:
-3 x 15 Interior Cuff
-3 x 15 Exterior Cuff
-3 x 15 Lateral Raises
-3 x 15 Tricep Pulls
-3 x 15 Biceps Curls

Swim:
5 x 200 Choice @ 3:30
5 x 150 Pull @ 2:30
5 x 100 IM Drill @ 1:45
5 x 50 w/ Fins @ 1:00
-25 UW, 25 Kick
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2500 SCY
About 2 hours total