Friday- July 24, 2009

Took the day off to celebrate. Got a phone call this morning with a job offer! I start Aug 3 and will be almost 8 months to the day that I was laid off from my previous employer.

Thursday- July 23, 2009

Weights:
Leg Press 4 x 15
Lunges 4 x15
Leg Curl 4 x 15
Calf Raises 4 x 15

Core:
(3x) 1 minute rest after each rotation
1. Plank - hold up to 60 seconds
2. Standing Tubing Rotations
3. Stability Ball Knee Tucks
4. Captain Chair Leg Raises
5. Hanging Knee Raises

Crunches 1 x 25
Obliques 1 x 25 each side
Leg Raises 1 x 25

Wednesday- July 22, 2009

400 Swim- Choice

1 x 200 kick @ 4:30 (50 free/50 choice)
1 x 150 kick @ 3:30 (50 free/50 choice)
1 x 100 kick @ 2:15 (50 free/50 choice)
1 x 50 kick @ 1:00 (choice)

4 x 150 (50 bk, 50 br, 50 fr) @ :15 rest

Main Set:
(3x)
4 x 100 Free
odd: cruise
even: FAST

Set #1: @ 1:45
Set #2: @ 2:00
Set #3: @ 2:15
:60 rest between sets
-Descend each set

8 x 100 Pull (Buoy & Paddles) @ 1:45
Odd: 50 bk, 50 fr
Even 50 br, 50 fr

200 EZ Warmdown
______________________

3700 LCM
About 1 hr 20 min

-Set 1: 1:14
-Set 2: 1:12
-Set 3: 1:08, 1:09

Tuesday- July 21, 2009

Weights (Upper Body):

Chest:
Bench Press 4 x 15
Seated Flys 3 x 12
Standing Cable Flys 3 x 12
Incline Bench Press 3 x 12
Lying Dumbell Flys 3 x 12

Shoulders:
Dumbell Shoulder Presses 4 x 15
Front Dumbell Raises 3 x 15
Lateral Raises 3 x 15
Dumbell Rear Delts 3 x 15

Back:
Lat Pulldown 4 x 15
Straight Arm Pulldowns 3 x 12
Dumbell Lawnmower Pulls 3 x 12

Biceps:
Concentration Curls 3 x 15
Barbell Curls 3 x 15

Triceps:
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15

Shoulder Shrugs 4 x 15

Core:
(3x)
1. Plank - hold up to 60 seconds
2. Standing Tubing Rotations
3. Stability Ball Knee Tucks
4. Captain Chair Leg Raises
5. Hanging Knee Raises

1 minute rest between each set (not each exercise)

_____________________

About 1 hr 45 min

Monday- July 20, 2009

12 x 100
Odds: Free @ 1:45
Evens: Back @ 2:00

8 x 50 Kick @ 1:15
2 Build, 1 Fast, 2 Build, 1 Fast, 2 Build

Main Set:
3 x 500 @ 7:30 (1:30 Base)
1 Swim
1 Pull (Paddles & Buoy)
1 Pull (Paddles & Snorkel)
Rest :15 if you need time to put on/take off equipment between

4 x 200 @ 3:00
1 Swim, 1 Pull (P & B), 1 Pull (P & S), 1 Swim (FAST)

4 x 100 @ 1:30
1 Swim, 1 Pull (P & B), 1 Pull (P & S), 1 Swim (FAST)

Warmdown:
200 EZ
_________

4500 LCM
About 1 hr 25 min


-2:40 on 200
-1:14 on 100