Wednesday- December 16, 2009

Core:
(3x)
Capt. Chair Straight Leg Raises 1 x 15
Torso Twists with Tubing 1 x 15 (each side)
Hanging Knee Lifts 1 x 15
Planks (hold up to 45 sec)
Stability Ball Knee Tucks 1 x 15

200 Various other Abs

Weights:
Bench 3 x 15
Dumbell Flys 3 x 15
Dumbell Shoulder Press 3 x 15
Lateral Raises 3 x 15
Lat Pulldown 3 x 15
Straight Arm Pulldowns 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Straight Bar Curls 3 x 15

Cardio:
15 Minutes on Treadmill (inclined up to 10.0 @ 4.0 MPH)
15 Minutes on Bike (stay above 80 RPM, Level 10 of 20)
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About 90 minutes

Tuesday- December 15, 2009

200 Swim
200 One-arm Fly
200 Back
200 Pull
200 Kick

5 x 100 (25 no breather, 75 build) @ 1:30

8 x 75 (50 kick, 25 fly) @ 1:30
6 x 50 Free @ :40 (hold under :35)
8 x 75 (25 kick, 50 back) @ 1:20
5 x 50 Free @ :40 (hold under :35)
8 X 75 (25 breast, 50 free) @ 1:20
4 x 50 Free @ :40 (hold under :35)
8 x 75 Free (1/2 lap no breather) @ 1:10
3 x 50 Free @ :40 FAST

200 EZ
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5000 SCY
1 hr 30 min

Monday- December 14, 2009

700 Swim
300 Kick
200 IM (Drill/swim by 25)

(2x)
1 x 500 Pull w/ Buoy & Paddles @ 6:00
1 x 300 Swim (50 Fr/50 Bk) @ 5:00

2x)
1 x 250 @ 3:00
1 x 100 IM @ 1:45

(3x)
4 x 50 Kick w/ Fins @ 1:00 (hold under :35)
4 x 25 Free @ :20

200 EZ
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4600 SCY
About 1 hr 20 min

-Another trademark Keith Switzer workout
-Held 5:40 on 500's Pull
-Went 2:50, 2:53 on 250's Free
-Held closer to :30 than :35 on Kicks
-Back a little stiff, but felt good overall

Friday- December 11, 2009

500 Swim
300 Kick
400 Back/Free

(4x)
1 x 250 Pull @ 3:00
2 x 125 IM (50 free) @ 1:50
3 x 50 Free @ :45
4 x 25 IM Order @ :30
1 Minute rest

6 x 50 Kick w/ fins @ :50

200 EZ
______________________

4700 SCY
About 1 hr 20 min

-Good fat burner, steady HR type of workout from Keith Switzer
-Held 2:46 on pull 250's, 1:35-1:40 on IM 125's
-:33's on 50 kick with fins

Thursday- December 10, 2009

Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Torso Twists w/ tubing 1 x 15 (easch side)
Hanging Knee Lifts 1 x 15
Planks 1 x hold up to 45 sec
Stability Ball Knee Tucks 1 x 15

8 Sets (15-25) of various other abs
(half ups, sit-up twists w/ medicine ball, obliques, leg raise kicks, etc)

Weights:
Bench Press 3 x 15
Arnolds 3 x 15
Lateral Raises 3 x 15
Lat Pulldowns 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15

Cardio:
25 minutes on Treadmill
-mix it up: inclines, run, walk

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About 1 hr 30 min

Wednesday- December 9, 2009

600 Swim (150 Swim, 50 Kick w/o board)
400 Pull

700 Free, every 4th lap FAST
400 IM Drill
200 Kick
600 Free, every 3rd lap FAST
300 IM Drill
200 Kick
500 Free, every other lap FAST
200 IM Drill
200 Kick
400 Free FAST
100 IM Drill
200 Kick

200 EZ
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5200 SCY
1 hr 30 min

-Took 30 sec rest between each thing
-Back bugging me a bit, just overall tired feeling
-4:36 on 400 FAST, I died like the Piano got dropped on me

Tuesday- December 8, 2009

300 Swim
300 Reverse IM Drill
200 Kick
4 x 50 @ 1:00 Build

10 x 75 @ 1:15
25 Drill/25 DPS/25 Build
2 Free, 1 Choice

4 x 100 Free @ 1:30 Build
4 x 100 Free @ 1:30 Desc 1-4
8 x 50 Free FAST @ 1:15
3 x 100 Free @ 1:30 Build
3 x 100 Free @ 1:30 Desc 1-3
8 x 50 FAST @ 1:15 (2 Free, 1 Back)
2 x 100 Kick @ 2:10 Build
2 x 100 Kick @ 2:00 Desc 1-2
8 x 50 Kick FAST @ 1:15 (2 Free, 1 Fly)

250 EZ
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5000 SCY
About 1 hr 40 Min