Weights

Leg Press:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Lunges)

Leg Curl:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ dumbell uprights)

Calf Raises:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Single leg calf raises)

Dumbell Shoulder Presses:

3 x 12

Standing Upright Rows:

3 x 12

Concentration Curls (Bicep):

3 x 12

Tricep Pulldown:

3 x 12

Swim Workout at Mt. View

400 Swim

200 Kick

400 Pull

200 Drill

4 x 400 @ 7:30 

#1 First and last 25 Stroke, rest Free

#2 First and last 50 Stroke, rest Free

#3 First and last 75 Stroke, rest Free

#4 First and last 100 Stroke, rest Free

4 x 100 Free @ 1:30 (80% effort)

3 x 100 Kick @ 2:00

2 x 100 Free @ 1:30 (90% effort)

1 x 100 Kick @ 2:00

200 EZ Warmdown

_____________________

4000 SCY

About 75 minutes

Weights & Cardio

Incline Bench (Chest):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Chest Flys)

Dumbell Shoulder Presses (Shoulders):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Lateral Raises)

Lat Pulldowns (Back):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Dumbell Rows)

French Curls (Triceps):

1 x 15

1 x 12

1 x 10

1 x 8 

1 x 15 (Superset w/ Tricep Kickbacks)

Hammer Curls (Biceps):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Concentration Curls)

Shoulder Shrugs on Smith Press (Traps)

1 x 15

1 x 15

1 x 12

20 Minutes on Eliptical

Vary intensity

Swim Workout at Mt. View

Finally got around to going back to a "real" pool. That dinky, shallow, hot YMCA pool drives me nuts. So I went over to Mountain View today, MUCH MUCH better.

800 Swim

600 Kick

400 Pull

200 Drill

2 x 100 Free (85%)  1:20

200 Kick w/ Fins  :15 rest

200 Pull  :15 rest

2 x 100 IM (85%)  1:30

200 Kick w/ Fins  :15 rest

200 Pull  :15 rest

2 x 100 Free (85%)  1:20

200 Kick w/Fins  :15 rest

200 Pull  :15 rest

200 EZ Warmdown

_____________________

4000 SCY

About 75 minutes