Tuesday- February 3, 2009

Bench Press (Chest):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Dumbell chest flys)

Dumbell Shoulder Press (Shoulders):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Front Dumbell Raises)

Bent over Dumbell Rows (Back):

1 x 15

1 x 12

1 x 10

1 x 8 

1 x15 (Superset with Cable Rows)

Single Arm Tricep Pulldowns (Tricep):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Dips)

Hammer Curls (Biceps):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Concentration Curls)

Shoulder Shrugs (Traps):

1 x 15

1 x 12

1 x 10

1 x 8

Friday- January 30, 2009

500 Swim

400 Pull

300 Kick

200 Drill

100 IM

(2x through)

4 x 100 Swim  :15 rest (75 Fr/25 FL, 75 Fr/25 BK, 75 Fr/25 Br, 100 Fr)

4 x 75 Pull (Buoy/Paddles)  :15 rest (Fly/Bk/Br, Bk/Br/Fr, Br/Fr/Fl, Fl/Bk/Br)

4 x 50 Kick : 15 rest

4 x 25 :15 rest (odd-no breather, even- fast)

4 x 25 FAST :45

200 EZ Warmdown

___________________

3800 SCY

About 80 minutes

I swam over at West Gwinnett before the Gwin Co. High School Championships. I was working the meet.

January 28, 2009

Bench Press (Chest):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Chest Flys)

Lateral Raises (Shoulders):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Front Raises)

Lat Pulls (Back):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Dumbell Rows)

French Curls (Triceps):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Tricep Dumbell Kickbacks)

Standing Bar Curls (Biceps):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Concentration Curls)

Shoulder Shrugs (Traps):

1 x 15

1 x 12

1 x 10

January 27, 2009

500 Swim

400 Kick

300 Pull

200 IM Drill

100 IM

1 x 100 Free @ 1:45  (try to hold 80-85% pace on all 100's, from me "now" its about 1:15)

200 IM Pull (Buoy only) :30 rest

2 x 100 Free @ 1:35

200 IM Pull (Buoy only) :30 rest

3 x 100 Free @ 1:25

200 IM Pull (Buoy only) :30 rest

3 x 100 IM @ 1:40

200 Free Pull (Buoy & Paddles) :30 rest

2 x 100 IM @ 1:50

200 Free Pull (Buoy & Paddles) :30 rest

1 x 100 IM @ 2:00

200 Free Pull (Buoy & Paddles) 

8 x 25  :40 rest

Odd: Fast

Even: No Breather

200 EZ Warmdown

___________________

4300 SCY

About 80 minutes

Swim workout at YMCA

800 Swim

600 Kick w/ Fins

400 Pull

200 Drill

6 x 75  :15 Rest (1-Fly/Bk/Br, 1-Bk/Br/Fr)

6 x 50  :10 Rest (25 Scull w/Buoy, 25 Pull)

6 x 25  :15 Rest (25 No Breather, 25 FAST)

200 Ez

________________

3100 SCY

About an hour

Weights

Bench Press (Chest):

1 x 15

1 x 12

1 x 10 

1 x 8

1 x 15 (Superset with Chest Flys)

Shoulder Press on Smith Press (Shoulders)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Lateral dumbell raises)

Cable Row (Back)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Bent over dumbell rows)

Tricep Extensions (Tricep)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Tricep kickbacks)

Seated Bicep Curls (Bicep)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Concentration curls)

Shoulder Shrugs on Smith Press (Traps)

1 x 15

1 x 12

1 x 12

10 Minutes- Eliptica

20 MInutes of Stretching & Abs

Swim workout at YMCA

Hot water=lazy

400 Swim

200 Kick

300 Pull

100 Drill

100 IM Pull (Buoy Only) :15 rest

100 Free Pull :15 rest

200 IM Pull  :15 rest

200 Free Pull :15 rest

200 IM Pull (Buoy/Paddles)  :15 rest

200 Free Pull  :15 rest

100 IM Pull :15 rest

100 Free Pull :15 rest

12 x 50  @ 1:00

25 Free, no breather 

25 Kick on back

200 EZ

_______________

3000 SCY

1 Hour