Tuesday- August 23, 2011

Weights:
Incline Press (on Smith Press) 3 x 10
Lying Dumbbell Flys 3 x 10

Lat Pull 3 x 10
Lawnmower Pulls 3 x 10

Dumbbell Shoulder Press 3 x 10
Lateral Raises/Front Raises (Superset) 3 x 10

Leg Extensions 3 x 10
Leg Curls 3 x 10
Calf Raises 3 x 10 (each leg)

Concentration Curls 3 x 10
Preacher Curls 3 x 10

Tricep Kickbacks 3 x 10
Bench Dips 3 x 10

150 Choice of Abs
__________________________

About an hour

Swim:
200 Swim, 200 Kick, 200 Pull, 200 Drill, 4 x 50 Build @ :60 (1000 Mixer)

5 x 100 @ 1:35
75 Fr, 25 Fly
5 x 100 @ 1:35
75 Fr, 25 Bk
5 x 100 @ 1:40
75 Fr, 25 Br

(3x)
3 x 100 Pull (Paddles, Buoy, Snorkel) @ 1:20
1 x 100 Kick @ 2:15

(5x)
3 x 50 @ :50 Desc 1-3
1 x 50 @ 1:20 Kick Moderate
-Free, Pull (Paddles only), Back, Pull, Free by rounds

3 x 100 EZ @ 1:45

Stretch
_____________________

5000 SCY
About 90 mins

-First time doing weights in a LONG time, gonna be sore even though I didn't go too hard or heavy
-2.5 hours total workout time....I'm beat!