Friday- December 11, 2009

500 Swim
300 Kick
400 Back/Free

(4x)
1 x 250 Pull @ 3:00
2 x 125 IM (50 free) @ 1:50
3 x 50 Free @ :45
4 x 25 IM Order @ :30
1 Minute rest

6 x 50 Kick w/ fins @ :50

200 EZ
______________________

4700 SCY
About 1 hr 20 min

-Good fat burner, steady HR type of workout from Keith Switzer
-Held 2:46 on pull 250's, 1:35-1:40 on IM 125's
-:33's on 50 kick with fins

Thursday- December 10, 2009

Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Torso Twists w/ tubing 1 x 15 (easch side)
Hanging Knee Lifts 1 x 15
Planks 1 x hold up to 45 sec
Stability Ball Knee Tucks 1 x 15

8 Sets (15-25) of various other abs
(half ups, sit-up twists w/ medicine ball, obliques, leg raise kicks, etc)

Weights:
Bench Press 3 x 15
Arnolds 3 x 15
Lateral Raises 3 x 15
Lat Pulldowns 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15

Cardio:
25 minutes on Treadmill
-mix it up: inclines, run, walk

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About 1 hr 30 min

Wednesday- December 9, 2009

600 Swim (150 Swim, 50 Kick w/o board)
400 Pull

700 Free, every 4th lap FAST
400 IM Drill
200 Kick
600 Free, every 3rd lap FAST
300 IM Drill
200 Kick
500 Free, every other lap FAST
200 IM Drill
200 Kick
400 Free FAST
100 IM Drill
200 Kick

200 EZ
_________________________

5200 SCY
1 hr 30 min

-Took 30 sec rest between each thing
-Back bugging me a bit, just overall tired feeling
-4:36 on 400 FAST, I died like the Piano got dropped on me

Tuesday- December 8, 2009

300 Swim
300 Reverse IM Drill
200 Kick
4 x 50 @ 1:00 Build

10 x 75 @ 1:15
25 Drill/25 DPS/25 Build
2 Free, 1 Choice

4 x 100 Free @ 1:30 Build
4 x 100 Free @ 1:30 Desc 1-4
8 x 50 Free FAST @ 1:15
3 x 100 Free @ 1:30 Build
3 x 100 Free @ 1:30 Desc 1-3
8 x 50 FAST @ 1:15 (2 Free, 1 Back)
2 x 100 Kick @ 2:10 Build
2 x 100 Kick @ 2:00 Desc 1-2
8 x 50 Kick FAST @ 1:15 (2 Free, 1 Fly)

250 EZ
_______________

5000 SCY
About 1 hr 40 Min