Tuesday, December 8, 2015

Monday- December 7, 2015

300 Swim
100 Kick
300 Pull
100 Kick
300 Swim
100 Kick

12 x 75 :15 rest
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 25 Fast/ 50 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 50 Fast/25 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 75 FAST
right into
100 IM FAST

4 x 200 Pull 3:00
Desc 1-4

200 EZ
________________
3200 SCY
About 60 Minutes

Tuesday, December 1, 2015

Monday, November 30, 2015

9 x 300 @ :30 rest
1 Swim
1 Kick w/ fins
1 Pull

6 x 50 Swim @ 1:00
-Indiana IM

8 x 25 @ :45
-Odd No Breather
-Even UW

100 EZ

_______________

3300 SCY
About an hour

Wednesday, November 25, 2015

Wednesday- November 25, 2015

WARM UP:
1 X 250 4:00 3:45
3 X 100 1:40 1:30
4 X 50 1:00 :50
Two rounds. Round 1 intervals left, 2 right.

-Round 1 swim
-Round 2 swim w/ fins


1 X 300 4:30 4:00
3 X 100--descend-- 1:30 1:20
4 X 50--descend-- 1:00 1:00
Pull or swim.
50's: start fast and descend

Round 1 Pull
Round 2 Swim w/ fins

WARM DOWN: 4 X 50 easy


___________________

3300 SCY
About an hour

Monday- November 23, 2015

15 x 200 @ :30 rest
1- Swim
1- Kick w/ fins
1- Pull
1- IM Drill

4 x 25 UW @ :40
200 EZ
_____________________

3300 SCY
About an hour

Tuesday, November 17, 2015

Wednesday, November 18, 2015

400 Swim
200 Kick
300 Pull
100 Drill

4 x 100 Free @ 1:30 Desc 1-4
4 x 75 Pull (Buoy Only), Breathe 3-5-7-9 by 75's 1:20
4 x 50 Kick 1:00
4 x 25 No Breather :30

1:00 Rest

4 x 100 IM @ 1:45 Desc 1-4
4 x 75 Pull (Paddles Only), Breathe 3-5-7-9 by 75's 1:20
4 x 50 Kick 1:00
4 x 25 No Breather :30

200 EZ
_______________
3200 SCY
About 60 minutes
- See more at: http://jeffpalm-swimming.blogspot.com/search?updated-min=2008-01-01T00:00:00-05:00&updated-max=2009-01-01T00:00:00-05:00&max-results=50#sthash.7pVqf1Wi.dpuf

Monday, November 16, 2015

9 x 300

-3 swim @ :30 rest
-3 kick w/ fins @ :30 rest
-3 Pull @ :30 rest

6 x 50 @ :60
-Indiana IM order

4 x 25 @ :40
-UW SDK on back w/ fins

100 EZ

___________

3200 SCY
About an hour

Friday, November 13, 2015

15 x 200 @ :20 rest

5 Swim
-Added a little backstroke in here and there
5 Kick w/ Fins
-Mix up Free/Fly
5 Pull
-Mix up equipment

4 x 25 UW @ :45

100 EZ

________________

3200 SCY
Right at 1 hour