Friday- September 26, 2008

Warmup:
4 x 100 Swim :30 rest
4 x 100 Kick :30 rest
4 x 100 Pull :30 rest
4 x 100 Drill :30 rest

(2X)
4 x 25 Scull w/ buoy :30 rest
4 x 50 Kick (25 FAST/25 EZ) :30 rest
4 x 75 Swim w/ Fins (FL/BK/BR) :30 rest
4 x 100 (25 FAST/75 EZ, 50 FAST/50 EZ, 75 FAST/25 EZ, 100 FAST) :30 rest

8 x 50 (25 No Breather with Flip turn/ 25 EZ) :30 Rest
-Try to make last one 50 No Breather!

200 Warmdown
________________

4000 SCY
About 100 minutes

I actually made the last no breather a whole 50! :D

Thursday- September 25, 2001

Slept in today and pretty much taking a recovery day. After 3 days, work, kids, chores I'm worn out. So tonight when I get home from work, training will consist of playing with the kids and taking the dogs out for a nice long walk!

Wednesday- September 24, 2008

So after a day of weights, cardio, then a Home Depot Alumni Happy Hour I was completely spent when I woke up this morning. It was a feat just to get out of bed and into the pool. I wrote this workout yesterday afternoon so I didn't anticipate how tired (and a little hungover) I'd be. Its not a tough workout, just longer than what I've been doing. I was still able to do it about 95 minutes.

Warmup:
800 Swim
400 Kick
600 Pull
200 Drill

2X:
500 Pull (Buoy & Paddles) :30 Rest
400 Swim (100 IM Swim/100 IM Drill)
300 Kick (w/ fins, 25 FAST/25 EZ)
200 Drill (Hold a board in one arm- 25 Right/25 Left)
100 Swim (25 FAST/25 EZ)

200 Warmdown
______________________

5200 SCY
About 95 Minutes

Tuesday, September 23, 2008

Weights/Cardio/Drylands:

Weights:
Incline Dumbbell Press: 15x40 12x50 10x60
Lat Pulldown: 15x100 12x120 10x140
Straight Arm Pulldowns: 15x50 12x57.5 10x62.5
Dumbbell Rows: 15x40 12x45 10x50
Seated Overhead Shoulder (Barbell): 15x65 12x75 10x85
Tricep Pulldown (Rope): 15x50 12x57.5 10x60
Concentration Curls: 15x15 12x20 10x20

20 Minutes (Random Program) on Eliptical

150 Assorted Abs & Back

Monday- September 22, 2008

Warmup:
400 Swim
200 Kick
300 Pull
100 Drill

3 x 200 Free, Desc 1-3 :30 rest
2 x 50 Kick FAST :20 rest
6 x 150 1,3,5 Free, Desc 1-3 :30 rest
2,4,6 Pull with Buoy only FL,BK, BR by 50's :30 rest
2 x 50 Kick FAST :20 rest
3 x 100 Free, Desc 1-3 :30 rest
2 x 50 Kick FAST :20 rest

8 x 25 :30 rest
odds: Tarzan Free
evens: FAST no breathers

200 Warmdown
____________________

3500 SCY
About 80 minutes