Swim workout at YMCA

800 Swim

600 Kick w/ Fins

400 Pull

200 Drill

6 x 75  :15 Rest (1-Fly/Bk/Br, 1-Bk/Br/Fr)

6 x 50  :10 Rest (25 Scull w/Buoy, 25 Pull)

6 x 25  :15 Rest (25 No Breather, 25 FAST)

200 Ez

________________

3100 SCY

About an hour

Weights

Bench Press (Chest):

1 x 15

1 x 12

1 x 10 

1 x 8

1 x 15 (Superset with Chest Flys)

Shoulder Press on Smith Press (Shoulders)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Lateral dumbell raises)

Cable Row (Back)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Bent over dumbell rows)

Tricep Extensions (Tricep)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Tricep kickbacks)

Seated Bicep Curls (Bicep)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Concentration curls)

Shoulder Shrugs on Smith Press (Traps)

1 x 15

1 x 12

1 x 12

10 Minutes- Eliptica

20 MInutes of Stretching & Abs

Swim workout at YMCA

Hot water=lazy

400 Swim

200 Kick

300 Pull

100 Drill

100 IM Pull (Buoy Only) :15 rest

100 Free Pull :15 rest

200 IM Pull  :15 rest

200 Free Pull :15 rest

200 IM Pull (Buoy/Paddles)  :15 rest

200 Free Pull  :15 rest

100 IM Pull :15 rest

100 Free Pull :15 rest

12 x 50  @ 1:00

25 Free, no breather 

25 Kick on back

200 EZ

_______________

3000 SCY

1 Hour

Weights

Leg Press:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Lunges)

Leg Curl:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ dumbell uprights)

Calf Raises:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Single leg calf raises)

Dumbell Shoulder Presses:

3 x 12

Standing Upright Rows:

3 x 12

Concentration Curls (Bicep):

3 x 12

Tricep Pulldown:

3 x 12

Swim Workout at Mt. View

400 Swim

200 Kick

400 Pull

200 Drill

4 x 400 @ 7:30 

#1 First and last 25 Stroke, rest Free

#2 First and last 50 Stroke, rest Free

#3 First and last 75 Stroke, rest Free

#4 First and last 100 Stroke, rest Free

4 x 100 Free @ 1:30 (80% effort)

3 x 100 Kick @ 2:00

2 x 100 Free @ 1:30 (90% effort)

1 x 100 Kick @ 2:00

200 EZ Warmdown

_____________________

4000 SCY

About 75 minutes

Weights & Cardio

Incline Bench (Chest):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Chest Flys)

Dumbell Shoulder Presses (Shoulders):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Lateral Raises)

Lat Pulldowns (Back):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Dumbell Rows)

French Curls (Triceps):

1 x 15

1 x 12

1 x 10

1 x 8 

1 x 15 (Superset w/ Tricep Kickbacks)

Hammer Curls (Biceps):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Concentration Curls)

Shoulder Shrugs on Smith Press (Traps)

1 x 15

1 x 15

1 x 12

20 Minutes on Eliptical

Vary intensity

Swim Workout at Mt. View

Finally got around to going back to a "real" pool. That dinky, shallow, hot YMCA pool drives me nuts. So I went over to Mountain View today, MUCH MUCH better.

800 Swim

600 Kick

400 Pull

200 Drill

2 x 100 Free (85%)  1:20

200 Kick w/ Fins  :15 rest

200 Pull  :15 rest

2 x 100 IM (85%)  1:30

200 Kick w/ Fins  :15 rest

200 Pull  :15 rest

2 x 100 Free (85%)  1:20

200 Kick w/Fins  :15 rest

200 Pull  :15 rest

200 EZ Warmdown

_____________________

4000 SCY

About 75 minutes