Thursday, 11 November: Swimming: 1500 yards in the lap pool: 3x-450 free/50 back
Friday: 12 November: Cardio and Weights: 10 min ellipse, 1 mile treadmille, 10 min bike, Free weights (Bench Press, Bar Dips, Squats (3x-8-95 lbs), Dead Lift (8 x 100), Shoulder press, Pull Downs, Pullovers, Curls, Vertical Row, Reverse Curl and CYBEX (20x - 190 lbs)
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