Friday- October 28, 2011

Weights/Drylands:

Bench Press 15, 12, 10
Push ups w/ dumbell pulls 3 x 10
Lat Pull 15, 12, 10
Upright rows 3 x 10
Dumbell Shoulder Press 15, 12, 10
Side/Front/Rear Delt Raises (supersets) 3 x 10
Tricep Kickbacks 15, 12, 10
Dips 3 x 10
Straight Bar Curls 15, 12, 10
Concentration Curls 3 x 10

Squats 3 x 10
Dumbell Hamstring hangs 3 x 10
Leg Extensions 3 x 10
Calf Raises 3 x 10

200 Choice of Abs/core

Swim:
800 Swim
400 Kick
600 Pull
200 Drill
______________

2000 SCY
About 2 hours total

Thursday- October 27, 2011

1 X 200 3:20
3 X 150 2:30
1 X 200 3:00
3 X 100 1:30
1 X 200 3:00
3 X 50 :50

1 X 200 kick 4:00
4 X 75 kick 1:30
4 X 50 kick :55
1 X 100 swim

4 X 75 1:15
2 X 100 Pull @ 1:20
Three rounds. Short break after two rounds.
75's: back, breast, free by 25
50's: One of each IM order.

200 EZ
_______________________

4000 SCY
About 1 hr 15 min

Tuesday- October 25, 2011

2 X 200 3:20 3:00
4 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.

4 X 100 descend 1-4 #4 @ 100% 2:00
4 X 50 descend 1-4 #4 @ 100% 1:15
Short break
8 X 25 sprint :45
Easy 50
*all choice*

1 X 200 kick 4:15
3 X 100 kick 2:15

1 X 200 4:00 3:30 3:00
1 X 100 2:00 1:45 1:30
1 X 75 fast 1:30 1:30 -
Three rounds. Round 1 stroke, 2 IM, 3 free.
Round 1 intervals left, 2 middle, 3 right.

WARM DOWN: 4 X 50 easy 1:00
_______________________________

4275 SCY
About 1 hour 25 min

Monday- October 24, 2011

2 X 200 3:30
4 X 150 2:30
3 X 100 1:30
4 X 50 descend 1:00

3 X 100 kick 2:00
6 X 50 kick :55
1 X 100 swim

4 X 250 IM 4:00
With fins. Rotate 100 of each IM order.

12 X 50 1:10
Choice. #3-6-9-12 are fast.

200 EZ
_____________________

4000 SCY
About 1 hr 15 min