Tuesday- March 10, 2009

Bench Press (Chest):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Dumbell Chest Flys)

Shoulder Press on Smith Press (Shoulders):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Bend over Lateral raises)

Cable Rows (Back):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Dumbell Rows)

Single Arm Tricep Pulldown (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)

Shrugs (Traps)

1 x 15

1 x 12

1 x 10

1 x 12

1 x 15

Friday- March 13, 2009

400 Swim

300 Kick

200 Pull

100 Drill

5 x 200 Kick w/ Fins @ 3:20

Descend 1-5

5 x 200 Pull w/ Buoy & Paddles @ 3:00

Descend 1-5

100 EZ

8 x 50 @ 1:00

odd: Drill IM order

even: FAST IM order

200 EZ

_________________

3700 SCY

About 80 minutes

Thursday- March 12, 2009

Leg Press (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/ Lunges)

Calf Raises (Calves):

1 x 15

1 x 12

1 x 10

1 x 8  

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

Various Ab work

Wednesday - March 11, 2009

600 Swim

200 Kick

400 Pull

200 Drill

10 x 100 Swim @ 2:00

odd- free, descend 1-5

even- IM, descend 1-5

10 x 75 Pull @ :15 rest

odd- Free, breathe 3-5-7 by 75's

even- Indiana IM

10 x 50 Kick w/ Fins @ :60

descend 1-5 (Free), descend 6-10 (Choice)

10 x 25  :40

odds: Fast, choice

evens: EZ

200 EZ Warmdown

____________________

4100 SCY

About 85 Minutes

Monday- March 9, 2009

3x

400 Swim

300 Kick

200 Pull

100 Drill

8 x 25 @ :45

odds- FAST IM order

even- n0 breather 

200 EZ

________________

3400 SCY

About 75 minutes

Nothing facing, just trying to get a feel for the water. Last week I didn't swim.