Friday- September 18, 2009

800 Swim
400 Kick
600 Pull
200 Drill

(4x)
12 x 50 @ 1:00
1-3 Drill
4-6 Pull
7-9 Kick
10-12 Swim, Desc 1-3
*IM Order by Set

200 EZ
_______________
4600 SCY
About 1 hour 35 min

-Just stroke work today

Thursday- September 17, 2009

Core:
(3x)
Captain Chair Leg Raises 1 x 15
Torso Rotations with Tubing 1 x 15 (each side)
Hanging Knee Lifts 1 x 15

(3x)
Planks- hold up to 45 sec
Stability Ball Knee Tucks 1 x 15
Half Ups 1 x 25

Medicine Ball Torso Rotation 1 x 50
Obliques 1 x 25 (each side)
Negatives on decline bench with medicine ball 1 x 15
Stability ball passes arm to legs 1 x 25

Weights (Legs):
Squats 3 x 15
Lunges 3 x 15
Dumbell Uprights 3 x 15
Box Jumps 3 x 25
Calfs 4 x 15

Cardio:
30 minutes
-3 min walk at 4.0 MPH
-2 min run at 6.0 MPH

_____________________

About 90 minutes

Wednesday- September 16, 2009

800 Swim
400 Kick
600 Pull
200 Drill

10 x 100 Free @ 1:30, hold best avg.

(4x)
4 x 25 Kick w/ fins underwater :40
odds: SDK on back
even: Free on stomach
1 x 50 FAST (IM order):45
1 x 50 EZ 1:00

200 EZ
____________________

4000 SCY
About 1 hr 15 min

-Had to cut it short today to be at work early
-Held 1:06-1:07 on 100's, probably could have held faster but split lane with slow lady who was all over the lane.

Tuesday- September 16, 2009

Core:
(3x)
Captain Chair Leg Raises 1 x 15
Torso Rotations with Tubing 1 x 15 (each side)
Hanging Knee Lifts 1 x 15

(3x)
Planks- hold up to 45 sec
Stability Ball Knee Tucks 1 x 15
Half Ups 1 x 25

Medicine Ball Torso Rotation 1 x 50
Obliques 1 x 25 (each side)
Negatives on decline bench with medicine ball 1 x 15
Stability ball passes arm to legs 1 x 25

Weights (Upper):
Chest Press (Machine) 2 x 15
Chest Flys (Machine) 2 x 15
Standing Cable Flys 2 x 15
Incline Press 2 x 15
Lying Chest Flys 2 x 15

Barbell Shoulder Press 2 x 15
Lateral Raises 2 x 15
Rear Delts 2 x 15

Cable Rows 2 x 15
Straight Arm Pulldown 2 x 15
Pullups 2 x 5

Tricep Pulldown 2 x 15
Tricep Kickback 2 x 15

Concentration Curls 2 x 15
Barbell Curls 2 x 15

Cardio:
30 minutes Treadmill
3 min walk @ 4.0 MPH
2 min job @ 6.0 MPH

_______________________

About 95 minutes

Monday- September 14, 2009

600 Swim
200 Kick
400 Pull
200 Drill

16 x 75 @ :15 rest
(4) Indiana IM (FL-Bk-Br, Bk-Br-Fr, etc)
(4) Swim w/ Snorkel, desc 1-4

16 x 75 @ :10 rest
(4) Kick, odd Fr-Fl-Fr, even Fl-Fr-Fl
(4) Swim, desc 1-4 to FAST

16 x 25 Kick Underwater (no breathers) w/ Fins @ :40
Alt. 2 Free, 2 Back

200 EZ Warmdown
____________________

4400 SCY
About 1 hr 25 min

-Didn't have a planned workout and back was bugging me in the water. Do better on Weds.