Friday - February 13, 2009

Squats (Thighs)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Leg Extensions)

Bent over Dumbell Stands (Hamstrings)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Leg Curls)

Calf Raises (Calves)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with single leg calves)

Concentration Curls (Biceps)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15

Tricep Kickbacks (Tricep)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 

Sit-ups/abs & stretching

Tuesday - February 10, 2009

Incline Dumbell Presses (Chest)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Dumbell Chest Flys)

Lateral Raises (Shoulders)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Front Dumbell Raises)

Lat Pulldowns (Back)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Bent over dumbell rows)

Tricep Pulldowns (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 (Traps)

1 x 15

1 x 12

1 x 10

Friday- February 6, 2009

Do this pretty much continuous, only taking time to put on equipment, etc. Supposed to be a 75 minute distance type workout. Not hard, but just continual. I did mostly free, but mixed in some IM hear and there along the way.

400 Swim

400 Kick w/ fins

400 Pull (Buoy & Paddles)

400 Drill

300 Swim

300 Kick w/ fins

300 Pull (Buoy & Paddles)

300 Drill

200 Swim

200 Kick w/ fins

200 Pull (Buoy & Paddles)

200 Drill

100 Swim

100 Kick w/ fins

100 Pull (Buoy & Paddles)

100 Drill

200 Ez Warmdown

____________________

4200 SCY

About 75 minutes

Wednesday- February 4, 2009

800 Warm up (200 swim, 200 kick, 200 pull, 200 drill)

4 x 125 Kick @ 2:30

build each 25, sprint last 50

1 x 300  5:00

2 x 200  3:15

2 x 100  1:40

4 x 50  :55

1 x 50  FAST  1:30

4 x 50  :50

2 x 100  1:30

2 x 200  3:00

1 x 300  4:30

200 EZ

_____________

3750 SCY

About 75 minutes

Tuesday- February 3, 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 Press (Shoulders):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Front Dumbell Raises)

Bent over Dumbell Rows (Back):

1 x 15

1 x 12

1 x 10

1 x 8 

1 x15 (Superset with Cable Rows)

Single Arm Tricep Pulldowns (Tricep):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Dips)

Hammer Curls (Biceps):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Concentration Curls)

Shoulder Shrugs (Traps):

1 x 15

1 x 12

1 x 10

1 x 8

Friday- January 30, 2009

500 Swim

400 Pull

300 Kick

200 Drill

100 IM

(2x through)

4 x 100 Swim  :15 rest (75 Fr/25 FL, 75 Fr/25 BK, 75 Fr/25 Br, 100 Fr)

4 x 75 Pull (Buoy/Paddles)  :15 rest (Fly/Bk/Br, Bk/Br/Fr, Br/Fr/Fl, Fl/Bk/Br)

4 x 50 Kick : 15 rest

4 x 25 :15 rest (odd-no breather, even- fast)

4 x 25 FAST :45

200 EZ Warmdown

___________________

3800 SCY

About 80 minutes

I swam over at West Gwinnett before the Gwin Co. High School Championships. I was working the meet.

January 28, 2009

Bench Press (Chest):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Chest Flys)

Lateral Raises (Shoulders):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Front Raises)

Lat Pulls (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 Dumbell Kickbacks)

Standing Bar Curls (Biceps):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Concentration Curls)

Shoulder Shrugs (Traps):

1 x 15

1 x 12

1 x 10