Thursday- October 22, 2009

Core:
Capt. Chair Leg Raises 3 x 15
Torso Rotations w/ tubing 3 x 15
Hanging Leg Raises 3 x 15

Weights:
Bench Press 3 x 15
Standing Chest Flys 3 x 15
Dips 3 x 10

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

Lat Pulldown 3 x 15
Straight Arm Pulldown 3 x 15
Cable Rows 3 x 15

Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15

Straight Bar Curls 3 x 15
Concentration Curls 3 x 15
Shrugs 3 x 15

Cardio:
Walk 1 Min @ 4.0
Jog 1 Min @ 6.0
20 Min Total

_______________
About 90 Minutes

-Feeling a little worn down lately. I'm on the edge of a cold (sore throat, running/stuffed nose, little cough). Gonna try to power through it unless it just decides to knock me out.

Wednesday- October 21, 2009

400 Swim (every 4th lap back)
200 Kick
200 Pull
200 Drill

500 Pull w/ Paddles & Snokel @ :30 rest
5 x 100 Free (2 @ 1:30, 2 @ 1:20, 1 @ 1:10 fast)
500 Pull w/ choice of equipment @:30 rest
5 x 100 Free (2 @ 1:30, 2 @ 1:20, 1 @ 1:10 fast)
500 Pull w/ Paddles & Snokel

16 x 50 @ :10 rest
4- Scull w/ Buoy only
4- IM order/kick by 25
4- Scull w/ Buoy only
4- IM order FAST/25 EZ
_____________

4300 SCY
About 1hr 15 min

-Went to Mtn. View only to find I had left my swim equipment bag at Cobb Central so had to drive over their to swim. Had to cut it a little short this AM.

Monday- October 19, 2009

400 Swim
200 Kick
200 Pull
200 Drill

16 x 100
4- Swim Strong @ 1:30 (keep under 1:10)
2- Kick @ 2:00
4- Pull w/ Paddles & Snorkel Strong @ 1:30
2- Kick @ 2:00
4- Swim, descend 1-4 @ 1:30

16 x 25 Kick underwater w/ fins @:40
odd- free
even- SDK on back
3rd set of 4 swim IM order FAST

200 EZ
_________________________________

3200 SCY
About 1hr or so

-Swam at lunch break at Cobb Central

Friday- October 16, 2009

600 (150 swim, 50 kick), 400 (100 swim, 100 IM drill)

6x 100 kick build, 200 free build, 200 free strong

6x 100 Pull relaxed, 200 Pull build, 200 Pull strong

6x 100 free relaxed, 200 kick build, 200 kick strong

6x 100 Pull relaxed, 100 stroke build, 100 stroke strong

200 easy

5000 yards

Thursday- October 15, 2009

30 Minutes of Core
30 Minutes of Leg Weights
30 Minutes of Cardio (10 minute walk, 20 (1 minute walk, 1 run) minutes)