Friday- October 7, 2011

300 Swim
2 x 150 (Scull, Drill, Swim by 50's)
300 Kick (every 3rd 25 sprint)
6 x 50 Stroke @ :50
3 x 100 Free, desc 1-3 @ 1:20

400 Pull @ 5:30 (Paddles, Snorkel, Buoy)
3 x 100 Pull @ 1:30 (hold 1:05 or better)
300 Pull @ 4:15
3 x 100 Pull @ 1:30
200 Pull @ 3:00
3 x 100 Pull @ 1:30
100 Pull @ 1:30
3 x 100 Pull @ 1:30

100 EZ

(3x)
1 x 100 Kick @ 2:10
3 x 25 Kick all out @ :40
1 x 25 EZ

200 EZ
___________________

4600 SCY
About 1 hr 30 min

-Held 1:02-1:03 on all 100's Pull

Wednesday- October 5, 2011

Weights:
Bench Press: 15, 12, 10, 8
Dumbbell Flys: 3 x 12
Overhead Shoulder Press (w/ bar): 15, 12, 10, 8
Lateral Raises/Front Raises (Supersets): 3 x 12
Lat Pull: 15, 12, 10, 8
Lawnmower Pulls: 3 x 12
Preacher Curls: 15, 12, 10, 8
Concentration Curls: 3 x 12
Dips: 15, 12, 10, 8
Tricep Kickbacks: 3 x 12

Squats: 15, 12, 10, 8
Leg Curls: 3 x 12
Leg Extensions: 3 x 12
Calf Raises: 4 x 15

Abs: 200 Choice

Tuesday- October 4, 2011

500 Swim
2 x 250 Kick @ :15 rest
5 x 100 (25 scull, 50 drill, 25 swim) @ :10 rest
10 x 50, 4 @ :50, 3 @ :45, 3 @ :40

1 x 400 Pull, neg. split, @ 5:40
4 x 50 Pull @ :40
1 x 300 Pull, neg. split @ 4:40
6 x 50 Pull @ :40
1 x 200 Pull, neg. split @ 3:00
8 x 50 Pull @ :40

(4x)
1 x 75 FAST (:45 or under)
1 x 25 EZ
1 x 50 FAST (:30 or better)
1 x 50 EZ
1 x 25 FAST (under :15)
1 x 25 EZ

300 EZ
_____________________

5100 SCY
About 1 hr 30 min