Wednesday- April 8, 2009

400 Swim
300 Kick
200 Pull
100 Drill

400 Free @ 5:30 (80-85% effort)
6 x 100 Pull @ 1:30
400 Free @ 5:30 (80-85% effort)
6 x 100 Kick w/ Fins @ 1:45
400 Free @ 5:30 (80-85% effort)
6 x 100 Pull @ 1:30

8 x 50 @ 1:00
25 Fast IM Order/25 EZ

200 Warmdown
________________________

4600 SCY
About 80 minutes

Tuesday- April 7, 2009

Bench Press (Chest):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Dumbell Chest Flys)

Front Shoulder Raises (Shoulders):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Bent over Dumbell Raises)

Straight Arm Pulldowns (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Upright rows)

Lat Pulldowns (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Dumbell Lawnmower Pulls)

Tricep Pulldowns (Triceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Tricep kickbacks)

Hammer Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Concentration Curls)

Shoulder Shrugs (Traps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15

Sunday- April 5, 2009

20 minutes Eliptical
20 minutes Recumbent bike/Rotator Cuff Machine
20 minute Treadmill (walk, incline, run)
15 minutes of shooting some basketball

Friday- April 3, 2009

Just a little note for anyone following here. I was laid off back on Dec 5, 2008 and am still in transition. Because of that I had backed off my swimming so I could focus on getting employed again. Well, I finally decided to re-register with USMS and start "training" a little more. I've entered my first official open water swim on May 30 in Beaufort, SC (3-mile) so that I have something to shoot for. I'm also probably going to do a few meets in between to see where I'm at and get a gauge on my times. So I should start picking up the intensity again and the yardage (a little) going forward. Time to "wick it up" a bit!

600 Swim
200 Kick
400 Pull
200 Drill

12 x 200
1-4 Swim @ 3:00, descend 1-4
5-8 Kick @ 4:00, descend 1-4
9-12 Pull @3:00, descend 1-4

200 EZ Warmdown
__________________________

4000 SCY
About 70 minutes

-2:20 on swim
-3:25 on kick
-2:17 on pull

Thursday- April 2, 2009

Leg Press (Thighs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Bulgarian Squats)

Leg Curls (Hamstrings):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Uprights)

Calf Raises on Smith Press (Calfs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Single Leg Calf Raises)

Decline Abs (Abs):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15

Concentration Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Barbell Curl)

Various Abs & Stretching

Wednesday- April 1, 2009

800 Swim
400 Kick
600 Pull
200 Drill

5 x 100 Fr @ 1:30 (hold 85% effort)
4 x 100 Kick @ 2:00
3 x 100 Fr @ 1:30
2 x 100 Kick @ 2:00
1 x 100 Fr @ 1:30

6 x 50 @ 1:00
Breathe 3 breaths, 2 breaths, 1 breath by 50's

200 EZ Warmdown
_____________________

4000 SCY
About 80 minutes

-Held 1:08-1:10 on 100's
-1:05 on last 100 Fr

Tuesday- March 31, 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 Presses (Shoulders):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Bent over Lateral Raises)

Lat Pulls (Back)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Straight Arm Pulldowns)

Straight Arm Pulldowns (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with Dumbell Rows)

Tricep Pulldowns (Triceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ French Curls)

Concentration Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Barbell Curls)

Shrugs (Traps)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Front Bar Rows)