Swim workout at YMCA

400 Swim

200 Kick

300 Pull

100 Drill

12 x 50 IM Order w/fins (25 swim/25 kick)  :15 rest

6 x 100 Pull w/ Buoy only (25 scull/25 swim) :15 rest

3 x 150 Kick, desc 1-3  :15 rest

10 x 50 Swim, no breather  :30

200 EZ

_____________

3100 SCY

60 minutes

Weights

Chest:

Incline Dumbell Press:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset)

1 x 15 Bench Press

Back:

Lat Pulldown

1 x 15 

1 x 12

1 x 10

1 x 8

1 x 15 (Superset)

1 x 15 Upright Dumbell Rows

Shoulders:

Lateral Raises

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset)

1 x 15 Shoulder Press

Tricep:

Tricep Pulldowns (Rope)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset)

1 x 15 Dumbell Tricep Kickbacks

Biceps:

Hammer Curls

1 x 15

1 x 12

1 x 10

1 x 8 

1 x 15 (Superset)

1 x 15 Concentration Curls

Swim workout at YMCA

So with the holidays and all its been a bit nuts. In addition, everyone is either sick, getting sick, or just getting over being sick!

600 Swim

200 Kick

400 Pull

200 IM Drill

2 x

____________

2800 SCY

About 45 minutes