Thursday- October 8, 2009

Core:
(3x)
Plank (hold for up to 1 minute)
Capt. Chair Leg Raises 1 x 15
Torso Rotations w/ Tubing 1x 15
Hanging Knee Lifts 1 x 15
Stability Ball Knee Tucks 1 x 15
Cruches 1 x 25

Weights (Lower Body)
Leg Press 3 x 15
Lunges 3 x 30
Leg Curls 3 x 15
Calf Raises 4 x 15
Skip Walk 3 x 25

Cardio:
10 minutes on rowing machine
20 minutes upright bike
-Good efforts on both
_______________________________

90 minutes

Tuesday- October 6, 2009

Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Torso Rotations w/ Tubing 1 x 15
Hanging Knee Lifts 1 x 15

(3x)
Half ups 1 x 25
Stability Ball Knee Tucks 1 x 15
Half ups on Stability Ball 1 x 15
Obliques 1 x 25 (each side)

Weights (Upper Body):
Bench Press 3 x 15
Dumbell Flys 3 x 15
Lateral Raises 3 x 15
Rear Delt Raises 3 x 15
Lat Pull 3 x 15
Dumbell Rows 3 x 15
Tricep Pulldown 3 x 15
Tricep Kickback 3 x 15
Concentration Curls 3 x 15
Barbell Curls 3 x 15

Cardio:
10 minutes on Eliptical

-Starting back up in gym after a week off, tough getting back in the grove
-Will start concentrating on more core/dryland exercises/cardio and less weights as I'll probably start swimming one more day a week

Monday- October 5, 2009

300 Swim
300 IM Drill
200 Kick
200 Swim

10 x 75 @:15 rest
odd: free build
even: Indiana IM

5 x 250
-200 aerobic :10 rest, 25 fast :5 rest, 25 fast :5 rest

(4x)
3 x 50 back @ 1:00
1 x 100 (25 fly/25 back) @:15 rest

8 x 75 @:15 rest
-Pull w/ paddles & snorkel
odds: build
evens: reverse build

(2x)
1 x 100 IM @:15 rest
1 x 100 free EZ @:15 rest

—————————

5000 SCY
1 hr 30 min

Friday- October 2, 2009

400 Swim
200 Kick
300 Pull
100 Drill

2 x 800 Pull w/ Paddles & Buoy @ :30 rest
1- Neg Split by 400's (take :5 at 400 to get time)
2- Same but use Snorkle and take off Buoy

2 x 600 @ :30 rest
- Swim/Kick/Swim by 200's making 3rd 200 faster than the first, Kick is mod/fast

2 x 400 @ :30 rest
1- Pull w/ Buoy & Paddles Neg. Split by 200's
2- Pull w/ Paddles & Snorkle Neg. Split by 200's

2 x 200 @ :30 rest
- 50 Fast Swim/100 Kick Mod/Fast/50 Swim Fast

200 EZ Warmdown
______________________

5200 SCY
About 1 hr 25 min

Monday- September 28, 2009

10 x 100 @ 1:45 50 Kick (no board)/50 Swim

12 x 75 kick odds build, evens other than free @ 1:30

5 x 50 Free FAST @ :55
200 Pull (buoy & paddles) Hypoxic @ :20 rest
400 IM (50 Drill/50 Swim) @ :20 rest
150 EZ

5 x 50 Free FAST @ :55
300 Pull Hypoxic @ :20 rest
300 IM (25 Drill/50 Swim) @ :20 rest
150 EZ

5 x 50 Free FAST @ :55
400 Pull Hypoxic @ :20 rest
200 IM Swim @ :20 rest
250 EZ
______________

5000 SCY
About 1 hour 25 min

Friday- September 25, 2009

500 Swim
400 Kick w/ fins
300 Pull
200 Drill
100 Build

8 x 400 @ :20 rest
1- Pull w/ Buoy & Paddles, breathe 3-5-7-9 by 100's
2- Pull w/ Buoy & Paddles, descend each 100
3- Kick w/ Fins 100 Fr/100 Choice
4- Kick (no fins), descend each 100
5- 50 Drill/50 Swim Choice
6- Swim, descend each 100
7- Pull w/ Paddles & Snorkel working on stroke
8- Pull w/ Paddles & Snorkel, descend each 100

200 EZ
_______________________

4900 SCY
About 1 hr 20 min

Wednesday- September 23, 2009

30 minute swim (go at least 1800)

(4x)
1 x 75 @ 1:15 50fr/25bk
2 x 25 @ :30 Catchup drill
1 x 75 @ 1:20 50bk/25 fr
2 x 25 @ :30 Kick Back
1 x 300 @ 4:15 build

300 EZ
_________________

4200 SCY
About 75 minutes

-Supposed to be on vacation this week but it fell through and then the floods in ATL happened so my schedule has been off until today.