Friday - February 20, 2009

Had a migraine today so nothing hard or exciting:

5 x 200 Swim 

5 x 200 Kick w/ Fins

5 x 200 Pull w/ Paddles & Buoy

10 x 50 Drill

_______________

3500 SCY

About 70 minutes

Thursday- February 19, 2009

Squats on Smith Press (Quads):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ lunges)

Leg Curls (Hamstrings):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ bent over dumbell raises)

Calfs on Smith Press (Calves):

1 x 15

1 x 12

1 x 10

1 x 8

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

Concentration curls (Biceps):

1 x 15

1 x 12

1 x 10

Tricep Pulldown - single arm (Triceps):

1 x 15

1 x 12

1 x 10

Various Abs & stretching

10 minutes treadmill walking (inclined at 3.8)

Tuesday - February 17, 2009

Bench Press (Chest):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Chest flys)

Seated Dumbell Presses (Shoulders):

1 x 15

1 x 12 

1 x 10

1 x 8

1 x 15 (Superset w/ Dumbell front raises)

Dumbell Rows (Back):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ cable rows)

Tricep Pulldown (Triceps):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Tricep kickbacks)

Dumbell 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 12

1 x 10

1 x 15

Monday- February 16, 2009

800 Swim

400 Kick

600 Pull

200 Drill

8 x 75 Indiana IM (4 swim, 4 pull) @ :20 rest

8 x 50 (4) Kick, (4) Pull, desc 1-4  @ :15 rest

8 x 25  0dds: no breather  even: fast  (4 swim, 4 swim w/ fins) @ :20 rest

200 EZ

______________

3400 SCY

About 70 minutes