Wednesday- April 22, 2009

800 Swim
400 Kick w/ fins
600 Pull
200 Drill

4 x 200 @ 3:00 (1&4: Swim, descend, 2&3 Swim w/ fins)
4 x 150 Pull @ 2:15, descend 1-4
4 x 100 Kick @ 2:00, descend 1-4
4 x 50 @ :60, 25 FAST/25 EZ

200 EZ Warmdown
________________________________

4200 SCY
About 75 minutes

-2:25, 2:22 on 200 frees swim
-1:50 on last 150 pull

Tuesday- April 21, 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 Presses (Shoulders):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Bent over Lateral Raises)

Lat Pull (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Cable Rows)

Straight Arm Pulldown (Back/Lats):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Lawnmower Pulls)

Tricep Pulldowns (Triceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Bench Dips)

Concentration Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Barbell Curls)

Shrugs (Traps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Upright rows)

Monday- April 20, 2009

Had to take a few days off from the pool as I've been fighting what is probably a double ear infection. Feels better now and I'm gonna keep using "Swimmers Ear" drops in them going forward.

600 Swim
400 Kick
400 Pull
200 Drill

10 x 100 Free @ 1:30 (hold 1:10-1:15)
1:00 rest
10 x 75 Pull, Breathe 3-5-7 by 25's @ 1:10
1:00 rest
10 x 50 Swim @ :55 (Fly-free, Back-Free, Breast-Free by 50's, last one all free FAST)
1:00 rest
10 x 25 Swim @ :40 (odd- underwater, even- no breathers)

200 EZ Warmdown
___________________________

4300 SCY
About 80 minutes

Thursday- April 16, 2009

Squats (Thighs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Bulgarian Squats)

Leg Curls (Hamstrings):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Bent over Dumbell Hangs)

Calf Raises on Leg Press (Calves):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Standing Dumbell Calf Raises)

Hanging Leg Raises (Abs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15

Concentration Curls (Superset w/ Tricep Kickbacks)
1 x 12
1 x 12
1 x 12

Various Abs & Stretching

Wednesday- April 15, 2009

800 Swim
400 Kick
600 Pull
200 Drill

20 x 100 @ 1:30
First 5: Swim, hold 85-85%
Next 5: Kick w/ Fins
Next 5: Pull w/ Paddles & Buoy
Last 5: Swim, hold 85%

200 EZ Warmdown
_________________________

4200 SCY
About 80 minutes

-Held about 1:12 on first 5 100's swim
-1:08 on last 100 (not all out)

Tuesday- April 14, 2009

Bench Press (Chest):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Chest Flys)

Shoulder Press (Shoulders):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Leaning Dumbell Laterals)

Dumbell Mower Pulls (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Cable Rows)

French Curls (Triceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Tricep Pulldowns)

Concentration Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Barbell Bicep Curls)

Shoulder Shrugs (Traps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Upright Rows)

Monday- April 13, 2009

800 Swim
400 Kick
600 Pull
200 Drill

500 Swim @ 7:00 (Try to hold 1:15 per 100 on all swims)
400 Pull @ 5:30
300 Swim @ 4:15
200 Pull @ 3:00
100 FAST

16 x 50 @ 1:00
Descend 1-4 Kick
IM Order Drill 5-8
25 Fast/25 EZ IM order 9-12
Breathe 4-3-2-1 by 50's on 13-16

200 EZ Warmdown
___________________________

4500 SCY
About 80 minutes

6:25 on 500
3:45 on 300
1:03 on 100