Tuesday- April 28, 2009

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

Dumbell Laterals (Shoulders):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Front Raises)

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

Straight Arm Pulldowns (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Lat Pulls)

Tricep Kickbacks (Triceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ dips)

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

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

10 minutes on treadmill at incline

Sunday- April 26, 2009

Meet results from W. Gwinnett Developmental Meet:

In order of events:
500 Free: 5:44
50 Free: 24.6
100 Free: 55.4
200 Free: 2:03

Friday- April 24, 2009

800 Swim
400 Kick
600 Pull
200 Drill

4 x 50 @ :60 at 500 pace

200 EZ
_________________

2400 SCY

-going easy after long week and going for a full day motorcycle ride.
-Have swim meet sunday (50, 100, 200, 500 Frees)

Thursday- April 23, 2009

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

Leg Curls (Hamstrings):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Dumbell Uprights)

Calf Raises (Calfs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Single leg calf raises)

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

Leg Raises (Abs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Straight leg raises)

Various Abs + Stretching

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