Thursday- October 30, 2008

Weights:

Upper:
3 x 12 Incline Dumbbell Press
3 x 12 Bent over Rows
3 x 12 Straight arm pulldown

3 x 12 Lateral raises (Superset with fronts)
3 x 12 Front Dumbbell raises

3 x 12 Tricep pulldown
3 x 12 Dumbell Bicep Curls

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Lower:
3 x 12 Leg Press
3 x 12 Leg Curls
3 x 12 Calf Raises
3 x 30 Heal-to-tip toe walks

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200 Assorted Abs
Stretch

Friday- October 31, 2008 (Happy Halloween!)

This morning I felt tired and lazy...maybe from weights the day previous? More or less got in and "flopped around", nothing big. On vacation starting tomorrow to Daytona Beach with the family. Hope to still get some swimming in the pool where we are staying or in the Atlantic!

400 Swim
300 Kick
200 Pull
100 Drill

200 IM :20 rest
150 Pull : 20 rest
100 Kick :20 rest
50 FAST :30 rest
(4x through)

200 EZ
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3200 SCY
About 60 minutes

Wednesday- October 29, 2008

400 Swim
300 Kick
200 Pull
100 Drill

6 x 50 Indiana IM :15 rest

4 x 100 1:30
3 x 100 1:25
2 x 100 1:20
1 x 100 1:15
5 x 100 Kick 2:00
5 x 100 Pull 1:30

20 x 25 :45
10- Fins, kick underwater (work SDK on back/front, SFK on back/front) FAST
10- No breathers (odds- alternate free/fly, evens- underwater) FAST
LAST ONE FAST FREE SWIM ALL OUT

200 EZ
______________________________

4000 SCY
About 80 minutes

Monday - October 27, 2008

400 Swim
300 Kick
200 Pull
100 Drill

1 x 500 (hold 1:15 Pace) :30 rest
5 x 100 IM (Buoy & Strap) :20 rest
1 x 400 (hold 1:15 Pace) :30 rest
4 x 100 Kick w/ Fins :20 rest
1 x 300 (hold 1:15 Pace) :30 rest
3 x 100 Pull (Paddles Only) :20 rest
1 x 200 (hold 1:15 Pace) :30 rest
2 x 100 Kick (25 Fast/25 EZ) :20 rest
1 x 100 FAST :30 rest
1 x 100 Scull

10 x 25 :40 No Breathers, work streamline off walls

200 EZ
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4450 SCY
About 85 Minutes