Friday- August 7, 2009

800 Swim
400 Kick
600 Pull
200 Drill
_______________

2000 SCY
About 45 Minutes

-I'm really worn out between the first week back of working in 8 months and getting up early (5:20) to go workout. Its gonna take some time to get back into the flow of workouts, work, and family life!

Thursday- August 6, 2009

Weights

Lower Body:
Squats 1 x 15, 1 x 12, 1 x 10, 1 x 8
Lunges 3 x 12
Leg Curls 3 x 15
Dumbell Uprights 1 x 15
Calf Raises 4 x 15

Core:
(3x)
Standing Tubing Rotations 1 x 15
Captain Chair Leg Raises 1 x 15
Hanging Knee Raises 1 x 15
Plank- hold up to 1 minute
Half ups 1 x 25

10 minutes Cardio (treadmill at 4.0 and 10.0 incline)

Wednesday- August 5, 2009

400 Swim
300 Pull
200 Kick
100 Drill

16 x 200 @ :15 rest (or as long as it take to change equipment)
(4x)
1. Kick w/ fins
2. Pull w/ Buoy, Paddles, & Snorkel
3. Pull w/ Buoy & Paddles
4. Swim

Descend each set of 4

200 EZ Warmdown
____________________

4400 SCY
About 1 hr 25 min

-Descended to 2:10 on last pull & 2:12 on swim

Tuesday- August 4, 2009

Weights:

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

Shoulders:
Arnolds 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Rear Delt Raises 3 x 15

Back:
Lat Pulldown 4 x 15
Straight Arm Pulldown 3 x12
Dumbell Rows 3 x 12

Tricep:
Tricep Pulldown 3 x 15
Tricep Kickbacks 3 x 15

Bicep:
Barbell Curls 3 x 15
Concentration Curls 3 x 15

Shrugs 3 x 15


Core:
(3x)
Standing Tubing Rotations 1 x 15
Captain Chair Leg Raises 1 x 15
Hanging Knee Raises 1 x 15
Plank- hold up to 1 minute
Half ups 1 x 25

About 90 minutes

Monday- August 3, 2009

4 x 100 @ 2:00
4 x 50 Kick @ 1:15
2 x 100 @ 1:20
2 x 50 Kick @ 1:00

(2x)
1 x 200 Pull (Buoy & Paddles) @ 2:40
2 x 50 Back @ :55
1 x 150 Pull @ 2:00
2 x 50 Back @ :50
1 x 100 Pull @ 1:20
2 x 50 Back @ :45
1 x 200 EZ @ 4:00
2 x 50 Back @ :45
1 x 150 @ 1:20
2 x 50 Back @ :50
1 x 100 Pull @ 2:00
2 x 50 Back @ :55
1 x 200 Pull @ 2:40
2 x 50 Kick @ 1:00
_____________________

4600 SCY
About 1 hr 25 min

-They switched the pool back to SCY from LCM and I didn't know it until I got there. So I really had a LCM workout and had to just make intervals up
-First day back to work, I've been unemployed almost 8 months to the day!