Fridays Workout

200 Free
200 Back
200 Breast
200 Free
200 (50 Back/50 Free)
200 (50 Br/50 Free)

12 x 75
1-6 Kick (Fly, Bk, Br by 75's) 1:40
7-12 25 Kick, 50 Swim (Fly, Bk, Br by 75's) 1:30

3 x 500 Pull 7:30
desc 1-3

200 EZ
____________

3800 SCY
About 70 minutes

Weights

4 x 12 Squats (progressive weight)
3 x 12 Leg Extensions
3 x 12 Leg Curls
4 x 15 Calf Raises
2 x 30 Heel/toe Walk
3 x 12 Back Extension
4 x 15 Leg Raises (on Ab stand)

Legs were whipped so I skipped cardio to shot a little hoop. Just about 15 minutes of shooting some baskets and trying to keep my legs under me.

Wednesday- December 3, 2008

400 swim

300 kick

200 pull

100 drill

100 Free (1:15 pace)  :15 rest

8 x 50 pull (breathe 3-5-7-9 by 50's) :10 rest

200 Free (1:15 pace)  :15 rest

8 x 50 kick w/ fins :10 rest

300 Free (1:15 pace) :15 rest

8 x 50 kick w/o board, 7-9 SDK off each wall  :10 rest

400 Free (1:15 pace)  :15 rest

8 x 50 (1- 25 fast/25 ez, 1-25 ez/25 fast) :10 rest

8 x 50 :10 rest

25 swim perfect stroke 80%/25 kick

200 EZ

___________________

4200 SCY

about 75 minutes

Tuesday- December 2, 2008

Gym:

3 x 12 Incline Dumbbell Press

3 x 12 Bent over rows (dumbbell)

3 x 12 Lateral Raises

3 x 12 Front Raises

3 x 12 Lat Pull Downs

3 x 12 Tricep pulldown (single arm cable)

3 x 12 Tricep Kickbacks

3 x 12 Hammer Curls

3 x 12 Concentration Curls

30 Minutes Walk on treadmill (various inclines @ 3.9 speed)