200 Kick
300 Pull
100 Drill
12 x 50 IM Order w/fins (25 swim/25 kick) :15 rest
6 x 100 Pull w/ Buoy only (25 scull/25 swim) :15 rest
3 x 150 Kick, desc 1-3 :15 rest
10 x 50 Swim, no breather :30
200 EZ
_____________
3100 SCY
60 minutes
Thursday, January 8, 2009
Tuesday, January 6, 2009
Weights
Chest:
Incline Dumbell Press:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset)
1 x 15 Bench Press
Back:
Lat Pulldown
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset)
1 x 15 Upright Dumbell Rows
Shoulders:
Lateral Raises
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset)
1 x 15 Shoulder Press
Tricep:
Tricep Pulldowns (Rope)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset)
1 x 15 Dumbell Tricep Kickbacks
Biceps:
Hammer Curls
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset)
1 x 15 Concentration Curls
Monday, January 5, 2009
Swim workout at YMCA
So with the holidays and all its been a bit nuts. In addition, everyone is either sick, getting sick, or just getting over being sick!
600 Swim
200 Kick
400 Pull
200 IM Drill
2 x
____________
2800 SCY
About 45 minutes
Wednesday, December 24, 2008
Swim workout at YMCA
With the layoff and the holidays coming its been a bit of a challenge, to say the least, to get in the water regularly. But I did get in today so...
800 Swim
400 Kick
600 Pull
200 Drill
2x
_____________
4000 SCY
About 65 minutes
Wednesday, December 17, 2008
Swim workout at YMCA
400 Swim
200 Kick
300 Pull
100 Drill
4 x 100 Free @ 1:30 Desc 1-4
4 x 75 Pull (Buoy Only), Breathe 3-5-7-9 by 75's 1:20
4 x 50 Kick 1:00
4 x 25 No Breather :30
1:00 Rest
4 x 100 IM @ 1:45 Desc 1-4
4 x 75 Pull (Paddles Only), Breathe 3-5-7-9 by 75's 1:20
4 x 50 Kick 1:00
4 x 25 No Breather :30
200 EZ
_______________
3200 SCY
About 60 minutes
Monday, December 15, 2008
Swim workout at YMCA
300 Swim
100 Kick
300 Pull
100 Kick
300 Swim
100 Kick
12 x 75 :15 rest
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 25 Fast/ 50 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 50 Fast/25 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 75 FAST
right into
100 IM FAST
4 x 400 Pull 6:00
Desc 1-4
200 EZ
________________
4000 SCY
About 75 Minutes
Friday, December 12, 2008
Swim workout at YMCA
400 Free
200 Kick
400 Swim
200 Kick w/fins
24 x 25 :30
1-4: Swim, breathe every 5
5-8: Kick
9-12: Swim, breathe every 7
13-16: Kick
17-20: Swim, no breather
21-24: Kick
500 Swim 7:30 First/last 50 stroke, rest free
400 Swim 6:00
300 Swim 4:30
200 Swim 3:00
100 Swim 1:30
300 EZ Warmdown
__________________
3600 SCY
About 65 minutes
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