Thursday- March 26, 2009

Squats (Thighs):
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)

Smith Press Calf Raises (Calfs):
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
1 x 8
1 x 15 (Superset w/ Flat Bar Curls)

Various Abs & Stretching
Hot Tub!

Tuesday- March 24, 2009

Bench Press:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Chest Flys)

Rear Delt Dumbells (Shoulders):
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 (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15

Lat Pulldowns (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Cable Rows)

Tricep Kickbacks (Triceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Tricep Pulldown w/ rope))

Hammer Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Concentration Curls)

Shoulder Shrugs:
1 x 15
1 x 12
1 x 10
1 x 12
1 x 15

Monday- March 23, 2009

500 Swim

400 Pull

300 Kick

200 Drill

100 IM

4 x 100 Fr @1:45  desc 1-4

8 x 50 Kick @1:10 desc 1-4, 5-8

400 Pull, Breathe 3-5-7-9 by 100's  :30 rest

16 x 25 (First 8 w/ fins, odd-underwater, even FAST swim) (second 8 swim, odd-no breather, even- FAST)

9 x 75  :20 rest

1-3: Indiana IM

4-6: Free, descend 1-3

7-9: Kick, Stroke-Free-Stroke by 25's

25 FAST Kick

200 EZ

___________________

4000 SCY

About 85 minutes