Saturday- November 29, 2008

400 Swim

300 Kick

200 Pull

100 Drill

10 x 100  IM :15 rest

3- pull with buoy & paddles

3- pull with buoy only

3- kick

1- Swim FAST

10 x 75  IM (Fly, Back, Breast)  :15 rest

Alternate 1 swim w/ fins and 1 kick

10 x 50  :15 rest

5- scull w/ buoy

5- pull, breathe 5, 4, 3, 2, 1 by 50's

10 x 25 :10 rest

No breathers

200 EZ

_______________

3700 SCY

Wednesday- November 26, 2008

8 x 50 (Fr/Bk by 25's) :60
4 x 100 Fr 1:30
3 x 200 (Fr/Bk by 50's) 3:20
1 x 400 Pull w/ Paddles only - Cruise

4 x 50 :05 rest
2 x 100 :10 rest
1 x 200 : 20 rest
(4 Times)

1- Swim, alternate Bk/Fr by 25, 50, 100
2- Drill, alternate Bk/Fr by 25,50,100
3- Swim, alternate Br/Fr by 25,50,100
4- Drill, alternate Br/Fr by 25,50,100

200 EZ
__________________________
4400 SCY
About 85 minutes

Tuesday- November 25, 2008

Gym Day:

Bench Press 3 x 12
Dumbbell Chest Flys 3 x 12
Barbell Shoulder Press 3 x 12
Bent over Lateral Raises 3 x 12
Lat Pulls 3 x 12
Upright Rows 3 x 12
French Curls 3 x 12
Single Arm Tricep Pulldown 3 x 12 (each arm)
Hammer Curls 3 x 12
Concentration Curls 3 x 12

Leg Extensions 3 x 12
Leg Curls 3 x 12
Calf Raises 3 x 12

20 minutes Cardio (Treadclimber)
___________

90 Minutes

Monday - November 24, 2008

400 Swim
300 Kick
200 Pull
100 Drill

100 Free @ 1:30
200 Free@ 3:00
300 Free @ 4:15
400 Free @ 5:40
400 Free @5:30
300 Free @4:10
200 Free @2:40
100 Free @1:20

8 x 25 Kick :15 rest
25 FAST/25 EZ

200 EZ
_______________
3600 SCY
About 65-70 minutes