Friday - February 27, 2009

800 Swim

400 Kick

600 Pull

200 Drill

8 x 100 @ 2:00

1-4 IM, descend 1-4

5-8 Free, descend 1-4

8 x 75 @ 1:20

Buoy & Paddles, Breathe 3-5-7 by 25's, descend 1-4, 5-8

8 x 50 @ 1:00

Kick w/ Fins, descend 1-4, 5-8

8 x 25 @ :40

1 -4 Choice, descend 1-4

5-8 Free, descend 5-8

200 EZ Warmdown

____________________

4200 SCY

About 90 minutes

Thursday- February 26, 2009

Squats (Thighs):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Bulgarian Squats)

Leg Curls (Hamstrings):

1 x 15

1 x 12

1 x 10

1 x 8

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

Calf Raises (Calves):

1 x 15

1 x 12

1 x 10

1 x 8

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

Leg Raises (Abs): 

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15

Assorted Abs & Stretching

Hot Tub!

Wednesday- February 25, 2009

800 Swim (200 swim, 200 kick, 200 drill, 200 swim)

8 x 75  @ 1:45

IM Order

25 Drill/25 Swim/25 Drill

2 x (5 x 100) @ 2:00

1st 5 IM- Swim, Pull, Swim, Pull, Swim  (Pull w/ Paddles) - Descend the swim's 1-3

2nd 5 FREE- Swim, Pull, Swim, Pull, Swim (Pull w/ Paddles) - Decend the swim's 1-3

2 x (4 x 200) @3:45

1st 4 IM- odd- drill/swim by 25's   even- Pull w/ buoy & paddles

2nd 5 FREE- odd- drill/swim by 25's   even- Pull w/ buoy & paddles

200 EZ

___________________

4200 SCY

About 80 minutes

Tuesday - February 23, 2009

Bench Press (Chest):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Chest Flys)

Dumbell Lateral Raises (Shoulders):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Bent-over Shoulder Raises)

Lat Pulldown (Back):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Bent-over Rows)

French Curls (Triceps):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Tricep Dumbell Kickbacks)

Hammer Curls (Biceps):

1  x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Concentration Curls)

Shrugs on Smith Press (Traps):

1 x 15

1 x 12

1 x 10