Saturday- May 16, 2009

Warmup:
8 x 150 (100 EZ/50 build) @ 2:20
200 Kick w/ Fins
10 x 25 (odd: 20 uw/5 yard swim, even: 1/2 UW, 1/2 swim) @ :30
4 x 100 Kick w/ Fins @ 1:30, Descend 1-4

5 x 400 Pull (Paddles & Buoy) @ 5:50, Descend 1-5
20 x 100 (3 Free, 2 Stroke) @ 1:30, 1:40 (stroke)

200 EZ
__________________

6250 SCY
About 100 minutes

-Felt pretty good after warmup, day off did me good. Back, Lats, legs still a big sore, but overall pretty good
-5:00, 4:57, 4:50, 4:50, 4:45, 4:35 on 400's pull
-Held 1:13-1:15 on 100's free, did back on stroke (about 1:24's or so)
-Happy I held together and felt fairly fresh at the end of my first 6000 yard practice in over 15 years!

Friday- May 15, 2009

Off Day- Playing Mr. Mom

Thursday- May 14, 2009

Weights (Lower Body):

Squats:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Lunges)

Leg Curls:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Bent Over Dumbell Raises)

Calfs:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Single Leg Calfs)

3 x 12 Pushups
3 x 12 45-degree pullups
3 x 12 Concentration Curls
3 x 12 Triceps

200 Various Abs
15 Minutes on Eliptical

Wednesday- May 13, 2009

Warmup:
4 x 100 EZ @ :20 rest
4 x 100 Free Drill (odds: Drag fingertips, evens: Fist free) @ :20 rest
4 x 100 (50 Kick/50 Swim) @ :20 rest

Main Set:
(3x)
2 x 200 Free Moderate @ :20 rest
3 x 100 Free FAST @ :10 rest
4 x 25 EZ @ :15 rest

(2x)
2 x 100 Kick Moderate @ :15 rest
3 x 50 Free FAST @ :15 rest
2 x 25 EZ @ :10 rest

100 EZ

2 x 100 Free Moderate @ :15 rest
3 x 50 Free FAST @ :10 rest
2 x 25 EZ @ :10 rest

200 EZ Warmdown
__________________________

5100 SCY
About 95 minutes

Tuesday- May 12, 2009

Weights:

Bench Press 3 x 12
Arnolds 3 x 12
Seated Chest Flys 3 x 12
Standing Chest Flys 3 x 12
Front Dumbell Raises 3 x 12
Lateral Dumbell Raises 3 x 12
Tricep Pulldown 3 x 12
Lat Pulldowns 3 x 12
Seated Cable Rows 3 x 12
Dumbell Chest Flys
Concentration Curls 3 x 12
Shoulder Shrugs 3 x 12

200 Various Abs
Run/ Walk 10 minutes
Cooldown

-Weights should be continuous with no more than 30 sec rest between sets/exercise
-Vary weight so you are failing near/at 12 reps, adjust as necessary
-You should be "spent" by the end!

Monday- May 11, 2009

Warmup:
4 x 500 (25 FR/25 ST/50 FR/50 ST/100 FR/100 ST/ 150 FR) @ 8:00

Main Set:
1 x 500 Cruise (work on DPS) @ 1:00 rest
3 x 1000 IM (100 IM/100 IM/200 IM/ 200 IM/ 400 IM) @ 1:00 rest
- if you can't make all the fly do 25 Drill/25 Swim like me

200 Warmdown
_____________________

5700 SCY
About 95 minutes