Swim workout at YMCA

800 Swim

600 Kick w/ Fins

400 Pull

200 Drill

6 x 75  :15 Rest (1-Fly/Bk/Br, 1-Bk/Br/Fr)

6 x 50  :10 Rest (25 Scull w/Buoy, 25 Pull)

6 x 25  :15 Rest (25 No Breather, 25 FAST)

200 Ez

________________

3100 SCY

About an hour

Weights

Bench Press (Chest):

1 x 15

1 x 12

1 x 10 

1 x 8

1 x 15 (Superset with Chest Flys)

Shoulder Press on Smith Press (Shoulders)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Lateral dumbell raises)

Cable Row (Back)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Bent over dumbell rows)

Tricep Extensions (Tricep)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Tricep kickbacks)

Seated Bicep Curls (Bicep)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Concentration curls)

Shoulder Shrugs on Smith Press (Traps)

1 x 15

1 x 12

1 x 12

10 Minutes- Eliptica

20 MInutes of Stretching & Abs

Swim workout at YMCA

Hot water=lazy

400 Swim

200 Kick

300 Pull

100 Drill

100 IM Pull (Buoy Only) :15 rest

100 Free Pull :15 rest

200 IM Pull  :15 rest

200 Free Pull :15 rest

200 IM Pull (Buoy/Paddles)  :15 rest

200 Free Pull  :15 rest

100 IM Pull :15 rest

100 Free Pull :15 rest

12 x 50  @ 1:00

25 Free, no breather 

25 Kick on back

200 EZ

_______________

3000 SCY

1 Hour