Friday- March 20, 2009

600 Swim

200 Kick

400 Pull

200 Drill

200 (50 Drill/50 Swim)  :15 rest

150 Pull (25 Stroke/25 Free) :15 rest

100 Kick w/ Fins - Stroke : 15 rest

50 FAST  :30 rest

(3 X- 1 Fly, 1 Back, 1 Breast)

200 EZ

_________________

3100 SCY

About 1 hour

Thursday- March 19, 2009

Bench Press:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Chest Flys)

Standing Should Presses:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Rear Delt Dumbells)

Standing Straight Arm Press downs:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 

Dumbell Rows:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Cable Rows)

Tricep Pulldowns w/ Rope:

1 x 15

1 x 12

1 x 10

1 x 8 

1 x 15 (Superset w/ Tricep dumbell kickbacks)

Concentration Curls:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Barbell curls)

Shoulder Shrugs:

1 x 15

1 x 12

1 x 10

1 x 12

1 x 15

Wednesday- March 18, 2009

400 Swim

200 Kick

300 Pull

100 Drill

2x (Swim 1st one, Pull 2nd one):

5 x 50 @ :45

4 x 100 @ 1:30

3 x 150 @ 2:15

2 x 200 @ 3:00

1 x 250 @ 3:45

6 x 50 @ :60

1- 3 Breaths

2- 2 Breaths

3- 1 Breath

Repeat

200 EZ

__________

5000 SCY

About 90 minutes

Tuesday- March 17, 2009

Weights- Legs

Squats (Thighs):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Bulgarian Squats)

Bent over Dumbell Raises (Hamstrings):

1 x 15

1 x 12 

1 x 10

1 x 8

1 x 15 (Superset w/ Leg Curls)

Seated Calf Raises (Calves):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Flat Dumbell Calf Raises)

Incline Bench Abs w/ Weights (Abs):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Hanging Leg Lifts)

15 minutes of various other abs/stretching

Hot Tub!

Monday - March 16, 2009

800 Swim

400 Kick

600 Pull

200 Drill

16 x 50 @ :15 rest

1-4: Scull w/ buoy

5-8: Indiana IM

9-12: Free, descend 1-4

13-16: 25 Fast/25 EZ

200 EZ

_____________

3000 SCY

About 60 minutes

-Forgot my equipment bag so luckily I had suits with me, but had to borrow goggles. My brother is finally back in the pool, hopefully it lasts....I need a swim partner.

Sunday- March 15, 2009

Bench Press (Chest):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ dumbell chest fly)

Lateral Raises (Shoulders):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Dumbell front 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/ Dumbell Tricep Kickbacks)

Seated Dumbell Curls (Biceps):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Concentration Curls)

Shoulder Shrugs (Traps):

1 x 15

1 x 12

1 x 10

1 x 12

1 x 15 (Superset w/ Upright rows)

Stretch