Thursday- November 3, 2011

Dryland/Weights:

250 Various Abs
3 x 25 Vasa Trainer
Some Tubing (working shoulders)

Squats 15, 12, 10, 8
Dumbbell Deadlifts 3 x 12
Leg Extension 3 x 12
Calf Raises 3 x 15

Lateral Raises 3 x 12
Front Raises 3 x 12
Upright rows 3 x 12

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About 1 hr 30 min

-Pool was shut down due to maintenance issues

Tuesday- November 1, 2011

300 Swim
200 Kick
300 Pull
200 Drill

(4x)
1 x 100 @ 2:00
1 x 75 Build @ 1:15
1 x 50 FAST @ 1:00
1 x 25 FAST @ :45

8 x 100 @ 1:45
-75 Fr, 25 Bk
-25 Fr, 25 Bk, 50 Fr
-50 Fr, 25 Bk, 25 Fr
-25 Bk, 75 Fr

12 x 25 w/ Fins UW
-6 @ :45, 6 @ :40
-Odd: Back, Even: Free

200 EZ
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3300 SCY
about 1 hr 10 min