Tuesday- October 13, 2009

30 minutes worth of core and abs

30 minutes of weights (upper body)

30 minutes of cardio (bike & treadmill @ incline)

Monday- October 12, 2009

(2x)
3 x 100 free @ 1:45
200 IM drill @ :15 rest

20x 50 free
1-5: breathe every 5 strokes
6-10: breathe every 7 strokes w/ Buoy
11-15: Tennessee Tumblers
16-20: Paddles only 1 breath for each 25

12 x 75 free
2 strong @ 1:15
1 relaxed @ 1:30

16x 50 IM order @:15 rest
1-4: drill
5-8: easy
9-12: build
13-16: strong

6x 100 IM
2 strong, 1 relaxed @ :20 rest

20x 25 kick 4 strong, 1 easy @ :10 rest

100 easy
________________

5000 SCY
About 1 hr 30 min

-Felt pretty good this AM
-Held about 47-48 on 75's strong