Friday- Sept 2, 2011

Dryland:

3 mile run

Thursday- September 1, 2011

200 Swim
1 x 50 Build @ 1:00
200 Kick
1 x 50 Build @ 1:00
200 Pull
1 x 50 Build @ 1:00
200 Drill
1 x 50 Build @ 1:00

6 x 100 @ 1:45
-50 DPS, 50 Stroke

1 x 400 Free w/ Tenn Tumbler Turns @ 5:40
8 x 75 @ 1:20
-25 Kick/50 Stroke
1 x 300 Pull @ 4:00
8 x 50 Pull @ :55
-2 ea stroke

200 EZ
_____________

3500 SCY
About 1 hr 10 min

-Cut short today with stuff to do today

Wednesday- August 31, 2011

Weights:
Bench press 15, 12, 10, 8
Chest flys 3 x 12
Should press 3 x 12
Lateral Raise/Front Raise (Superset) 3 x 10
Lat Pull 3 x 12
Lawnmower pulls 3 x 12 (each arm)
Straight Bar Curls 3 x 12
Concentration Curls 3 x 12
Tricep kickbacks 3 x 12
Dips 3 x 12

Squats 3 x 10
Leg Extension 3 x 12
Leg Curl 3 x 12

15 Minutes of Ab/core work
______________________

About 60 min

Swimming:
800 Swim
400 Kick
600 Pull
200 Drill

4 x 50 build @ 1:00
____________________

2200 SCY
About 45 Min

Monday- August 29, 2011

(2x)
200 Swim
100 Kick
100 Pull
100 Drill

16 x 50 @ 1:00
4- 25 IM order build/25 free build
4- Kick w/ fins SDK on back
4- Free w/ Tenn. Tumbler turn
4- Kick w/ fins SDK on back

5 x 100 @ 1:30
-Hold under 1:10's
5 x 200 @ 3:00
-Odd: hold under 2:20
-Even: kick w/ fins
5 x 300 @ 4:00
-Hold under 3:30

200 EZ
____________________

5000 SCY
About 1 hr 30 min

-Held 1:06-1:07 on 100's, 2:15-2:18 on 200's, 3:25's on 300's
-Stretched after