Friday- July 3, 2009

500 Swim (alternate 100 FR, 100 Stroke)
4 x 150 @ 3:20 (50 Kick, 100 Drill)

12 x 100 @ 2:00
-Fly/Bk, Bk/Br, Br/Fr by 50's (4x through)

1 x 1000
-400 Free (Breathe 3-5-3-7 by 100's)
-300 Reverse IM
-200 EZ
-100 Kick FAST

1 x 400 Pull (Buoy & Paddles)
-Descend by 100's

4 x 50 @ 1:30 (25 BLAST FAST! / 25 EZ)
-work on underwater push/kick/breakout

1 x 100 EZ
__________________________

4000 LCM
About 1 hr 25 min

Thursday- July 2, 2009

400 Swim
300 Pull
200 Kick
100 Drill

(3x)
4 x 50 swim 75% @ 1:00
3 x 50 swim 95% @ 1:10
1 x 50 Drill @ 1:30 (Fly, Back, Breast)

1 x 1500 w/ Snorkel & Paddles
-descend by 500's

8 x 50 Kick w/ fins @ :20 rest
-25 UW Dolphin Kick, 25 EZ

200 EZ
___________________________

4500 LCM
About 90 minutes

-Held about 39-40 on 75% 50's, and 34-35 on 95% 50's
- 7:20, 7:15, 6:55 by 500's on 1500

Wednesday- July 1, 2009

Weights:

Bench Press: 3 x 15
Seated Flys 3 x 12
Standing Cable Flys 3 x 12
Incline Press 3 x 12
Dumbell Flys 3 x 12
Arnolds 3 x 12
Dumbell Rear Delts 3 x 12
Lateral Raises 3 x 12
Front Raises 3 x 12
Straight Arm Pulldowns 3 x 12
Lats 3 x 12
Cable Rows 3 x 12
Concentration Curls 3 x 15
Barbell Curls 3 x 12
Dips 3 x 12
Tricep Pulldowns 3 x 12
Shrugs 3 x 15

20 Minutes on Treadmill

Tuesday- June 30, 2009

400 Swim
300 Kick
200 Pull
100 Drill

20 x 100 Free
(2x)
5 Swim @ 1:30
5 Pull with Paddles & Snorkel @ 1:40
-take extra :20 to put on/take equipment after each 5

10 x 50 @ 1:10
Odds: Stroke
Evens: 5 Breath,4,3,2,1 by 50's

200 EZ
______________________

3700 LCM
About 75 minutes

-My schedule has been a little goofy due to a Motorcycle Trackday I did at Road Atlanta on Monday