Week Recap

Mon, 22 Nov to Fri, 26 Nov: 16.5 miles walking on the strand and 2500 yards swimming at the plunge

Week Recap

Sat, 13 Nov: Swimming: 1500 yards

Sun, 14 Nov: Swimming, 1500 yards

Mon: Off

Tue: Off

Wed: Off

Thu: Swimming, 1500 yards

Fri: Weights

Sat: Off

Sun: Off

Week Recap

Wednesday, 10 November: Off

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)

Recap

Week up to 07 November 2010: 3000 yards swimming at the Sheraton Petaluma Pool

Monday, 08 November: Swimming: 1250 yards at the club

Tuesday: 09 November: Cardio and Weights: Ellipse, treadmill and bicycle. Bench press, squats (85 lbs), dips, overhead press, pull downs, curls, reverse curls, vertical rows. 20x -170 lbs on the CYBEX leg press.