Friday- September 16, 2011

5 x 100 @ 1:40
6 x 50 @ :50
5 x 100 @ 1:30
6 x 50 @ :45

4 x 100 kick @ 2:15
6 x 50 kick @ 1:00
4 x 25 kick Sprint @ :30
50 EZ

10 x 150 Pull @ 2:30
-1 Finis Paddle, 1 Strokemaker, 1 Finis, 1 Strokemaker, 1 buoy only (x2)
-Work on stroke out front

200 EZ
__________________________

4150 SCY
About 1 hour 15 min

Wednesday- Sept 14, 2011

2 x 150 @ 2:30
3 x 100 @ 1:40
2 x 200 @ 3:00
3 x 100 @ 1:30
4 x 50 Desc 1-4 @ 1:00

(4x)
1 x 50 Build
1 x 50 Fast
1 x 50 Kick
1 x 50 EZ

-@ 1:15 for 2 round, 1:00 for 2 rounds
-Choice

16 x 25 @ :35
-3 Fast, 1 EZ
-Optional Fins
-alt. 4 UW SDK, 4 IM Order

100 EZ

5 x 250 Pull @ 3:20

200 EZ
________________________

4250 SCY
About 1 hour 15 min

Tuesday, September 13, 2011

Weights:

Bench Press 1 x 15, 1 x 12, 1 x 10, 1 x 8
Chest Flys 3 x 12
Should Presses 1 x 15, 1 x 12, 1 x 10, 1 x 8
Lateral Raises/Front Raises (Superset) 3 x 12
Lat Pull 1 x 15, 1 x 12, 1 x 10, 1 x 8
Upright rows 3 x 12
Preacher Curls 1 x 15, 1 x 12, 1 x 10, 1 x 8
Concentration Curls 3 x 12
Dips 1 x 15, 1 x 12, 1 x 10, 1 x 8
Tricep Kickbacks 3 x 12

Squats (Smith Press) 1 x 15, 1 x 12, 1 x 10, 1 x 8
Leg Extension 3 x 12
Leg Curls 3 x 12
Calf Raises (Smith Press) 3 x 15

150 Choice of Abs
________________________________

About 1 hr 15 min

Monday- September 12, 2011

(2x)
2 x 100 @ 1:40, 1:30
2 x 150 @ 2:30, 2:15
1 x 200 @ 3:00, 2:50
4 x 50 @ 1:00

-Round 1 first set of intervals, second round next set
-Pull 2nd round optional

(3x)
1 x 100 IM @ 1:45
4 x 50 IM Order @ 1:00
-5 press outs after ea. 50
-:30 rest between rounds

50 EZ

10 x 50 Kick @ 1:00
50 EZ

3 x 200 Pull @ 3:00
3 x 50 @ 1:15
3 x 150 Pull @ 2:15
3 x 50 @ 1:15
3 x 100 Pull @ 1:30
3 x 50 @ 1:15
-50's done 2 FAST choice, 1 ez

200 EZ
______________________

5300 SCY
About 1 hr 35 min

-First swim in almost 2 weeks
-Actually felt fairly decent stroke wise, but could tell I'm out of shape
-Will take it slow and build back into training over the next month