Fri. Dec. 28th Been what you could call "under the weather" the past few days. Winter sucks, (SAD) I can feel spring coming already...the days are getting longer. 4pm: Hot Tub/Sauna - 20 mins stretching LATS Chins T-Bar Rows DB Rows TRAPS DB shrugs Bar. shrugs 7pm: SWIM - 1000m 500m SKIPS set X 2

Sat. Dec. 29th Warm-up: 5 min cardio CALVES Stand. raises 5 sets of 20 reps @ 120lbs Leg Press raises 3 sets of 20 reps @ 180 lbs plus sled ABS Twists Ex. ball bends Roman chair Mach. lying crunches SWIM - 1500m 100 swim, 100 pull, 500 kick free, 300 kick breast, 5 X 50m free on 1min, 5 X 50m breast on 1:15, and some fly & u/w kicking

Sun. Dec. 30th CARDIO: 40mins - Seat. bike & treadmill Stretching....

Fri. Jan. 4th 10 min. cardio & stretching CHEST Flat DB Press Inc. DB Fly Dips Mach. Fly 1 set of push-ups to failure TRI'S Pressdowns Lying Bar. ext's One-arm DB Ext's DB Kickbacks 10 min seat. bike 8:30pm - 40 min. hike/jog (Clear, crisp night: -3C)

Sat. Jan 5th 12pm: SWIM - 2000m Warm-up 200m swim, 200m kick, 200m pull 5 X 100m free on 2 min, 5 X 100m breast on 2:15 min, 250m free kick, 150m fly kicking 5pm: 5 min cardio warm-up HAMS Lying leg curls Seated leg curls QUADS Atlantis Leg Press/Hack Squat Leg Ext's (no lower back pain/tightness) Hot Tub/Sauna stretching... Hard Training, Easy War. Easy Training, Hard War. ~grasshopper

Fri. Jan. 11th 3pm: 10 min cardio warm-up & stretching... DELTS Std. Military press Inc. bench DB rear laterals Mach. rear laterals DB press Front alt. DB raise BICEPS Seat. alt. DB curls Bar. curls Rev. grip bar. curls 20 min cardio: Treadmill & Arc Trainer 7pm: SWIM - 2150m 600m warm-up 900m 25m's free pyramid , 25 <150> 25 500m 10 X 50 free/breast - 25 slow/25 fast 150m fly kick

Sat. Jan. 12th 10 min cardio warm-up, stretching.... CALVES Std. raises 100/20 110/20 110/20 Seat. raises 45/20 65/15 65/15 ABS Inc. crunches bw/20 bw/15 bw/15 Hanging leg raises bw/12 bw/12 bw/10 Roman chair raises bw/15 Ex. ball knee tucks /15 /15 SWIM - 2275m 200 swim 200 pull 200 free & fly pull drills 10 X 50 free kick 10 X 50 breast kick 10 X 50 fly kick (breathing 2-3x 25m) 3 X 25 fly 100 cool down - easy free

Sun. Jan. 13th Warm-Up: 20 min cardio - Arc Trainer and Treadmill. Stretching......... off to the pool. SWIM - 1600m 50 kick, 50 pull, 50 swim - 1X for each stroke* 8 X 50 pull - 2 of each stroke* 6 X 100 swim - 2 of each stroke: free, breast, back *This was the first time I ever did fly pull and it was brutal. I think it will really strengthen fly. Always cooling down with some u/w SDK.

Tues. Jan. 15th 4pm: GYM 10 min. cardio warm-up & stretching... LATS Chins Bar. rows DB rows V-handle pulldowns FOREARMS Bar. wrist curls 4 sets w/ 50 lb 7:30pm: SWIM 2000m Warm-Up 4 X 200m 50 swim: 50 kick, 50 pull, 50 swim one for each stroke Main Set 8 X 200m free descending in each 200. 30 sec. rest between 200's. This was the first time I swam 200m reps. Wow.... No time for cool down, met coach of UX team tonite. T

Wed. Jan 16th Warm-Up: 10 mins Arc Trainer and lotsa stretching for the pool... This was originally supposed to be a 2500m workout but they brought in a huge school group with no warning and closed the lanes..... Depending on how I feel I may go back tonite and finish it. SWIM- 1650m SKIPS warm-up 500m 5 X 150 free (50 swim, 50 kick, 50 pull) 5 X 150 breast (same...) 100 fly kick Quick 50 free cool down and had to get out... :roll: Went back tonite to finish off the workout: 200 warm-up 4 X 25 IM on 30 sec. 200 free kick 200 breast kick 100 free & fly kick cool down Day Total: 2750m

Thurs. Jan. 17th 10 min cardio warm-up, stretching... CHEST Bar. bench Inc. DB flyes Dec. bar. press Mach. flyes TRICEPS Std. EZ-bar ext's Pressdowns Mach. seat. ext's 10 min. Arc Trainer Off to see Rue-Morgue's 35mm showing of THE ABOMINABLE DR. PHIBES @ Bloor Cinema tonite in TO!

Sat. Jan 19th 5pm - LEGENDS Warm-Up: 15 min elliptical QUADS Leg Press Atlantis Leg Press/Hack Squat Leg Ext's HAMS Lying leg curls Seat. curls 15 min treadmill Hot Tub & Sauna - stretching....

Sun. Jan 20th SWIM - 2650m 500 SKIPS warm-up 40 X 50m on 1:00/1:15 8 Choice (free/breast) 8 IM X2 8 Descend (free, breast) 8 Pull 8 1 Hard, 1 Easy After 2400m training did two 50m free full-out sprints sets for last 100, swam them in 34 sec. both sets, w/ in-pool start. Goal is to drop 50 free sub 30 asap. 150 cool down, easy free/breast and SDK.

Mon. Jan. 21st 3:30pm - 10 min warm-up and stretching... CALVES Std. raises (heavy) Seat. raises (hi-rep) ABS Hanging leg raises Roman chair Mach. lying crunches Inc. crunches (steep) Twists and Ex. ball bends 10 min. seat. bike