Wednesday- November 17, 2010

Weights:
Incline Press 3 x 15
Dumbell Chest Flys 3 x 15
Dumbell Lateral Raises 3 x 15
Dumbell Front Raises 3 x 15
Lat Pulldown 3 x 15
Dumbell Lawnmower Pulls 3 x 15
Dips 3 x 15
Tricep Pushdowns 3 x 15
Straight Bar Bicep Curls 3 x 15
Concentration Curls 3 x 15

200 Abs
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About 1 hour

Swimming:
400 Swim
400 Pull
4 x 100 Kick @ 2:00

(4x)
1 x 100 @ 1:30
2 x 50 @ 1:00
4 x 25 @ :30
-Done from midpool, work turns
-Odd rounds free, evens back

16 x 25 @ :30
-Back, 4 drill, 4 swim, 4 drill, 4 swim

4 x 50 FAST @ 1:10

200 EZ
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3200 SCY
About 1 hr 10 min

Tuesday- November 16, 2010

400 Swim
300 Pull
200 Kick
100 Drill

(3x)
400 @ :20 rest
300 @ :20 rest
200 @ :20 rest
100 @ :20 rest

-Rnd 1- Pull w/ Buoy and ankle lock
-Rnd 2- Pull w/ Paddles & Snorkel
-Rnd 3- Kick w/ fins
-Desc each distance (400 to 100)
-1:00 rest between rounds

200 EZ Warmdown
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4200 SCY
About 1 hr 10 min

Monday- November 15, 2010

400 Choice

8 x 100 @ :15 rest
50 Drill/50 Swim

12 x 25 @ :30
1 Drill, 1 Build, 1 FAST

(2x)
1 x 50 @ :35
1 x 50 @ :55
1 x 100 @ 1:10
1 x 50 @ :55
1 x 150 @ 1:50
1 x 50 @ :55
1 x 200 @ 2:25
1 x 50 @ :55

1 x 100 EZ

8 x 75 Pull @ 1:00

100 EZ Warmdown
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3700 SCY
About an hour

-Swam at Sugarloaf with Swim Atlanta Masters
-David Jacobson and I swam together and pushed the main set pretty good
-Nice to swim with friend...just to swim with anyone for that matter! :D