Wednesday, March 25, 2015

Wednesday- March 25, 2015

10 x 200
-4 swim @ 1:00 rest
-3 kick w/ fins @ 1:00 rest
-2 pull @ 1:00 rest
-1 drill

8 x 25 w/ fins @ :45
odd UW, even IM order

Vertical Kick
5 x :40 kick, :20 rest

4 x 25 IM Order @ :45
-80% effort

100 EZ
_________________

2400 SCY+
About 1 hour

Monday, March 23, 2015

Monday- March 23, 2015

10 x 200
- 4 swim @ 1:00 rest
- 3 kick w/ fins @ 1:00 rest
- 2 pull @ 1:00 rest
- 1 drill

8 x 25 @ 1:00
- IM order, 80% effort

Vertical Kick
- 5 x :40 on, :20 rest

100 EZ Warmdown

___________________________

2300 SCY
About an hour

-First time back in pool since the Fall and sick of looking at myself in the mirror
-Trying to make this time stick and get in the pool at least 3x week
-No plans to compete at this point but anything is possible. I'd rather do some 5K open swims, etc than race in Masters at this point. Just want to enjoy without the pressures to compete. But then again, I thrive on competition. LOL

Tuesday, August 26, 2014

Tuesday- August 26, 2014

400 Swim
200 Kick
300 Pull
100 Drill

20 x 50 @ 1:00
4-Indiana IM
4-Pull Indiana IM
4-Indiana IM
4-Drill Indian IM
4-Indiana IM

10 x 100 w/ fins @ 1:45
50 swim/50 kick
Odd: Choice
Even: Free

2 x 50
-25 all out/25 ez

100 Warmdown

_______________

3200 SCY
About 1 hour

Thursday, August 21, 2014

Friday- August 22, 2014

400 Swim
200 Kick
300 Pull
100 Drill

16x100 :30 Rest
1-4 Choice Descend by 100's so #4 is FAST
5-8 Kick w/ fins Descend by 100's so #8 is FAST
9-12 Pull w/ buoy & paddles Descend by 100's so #12 is FAST
13-16 Choice Descend by 100's so #4 is FAST

12x25 :20 Rest
odds- Choice 85% effort
evens- No Breather, Free or Fly

200 WD
___________

3100 SCY (about 70 minutes)

Wednesday- August 20, 2014

400 swim
300 pull
200 kick
100 drill

10 x 100
-5 pull (paddles, buoy, snorkel) @ 1:30
-5 w/ fins & paddles @ 1:30

100 ez

10 x 50 kick @ 1:05

100 ez

10 x 25 @ :35
-odd UW w/ fins
-even no breather w/ fins

4 x 50 @ 1:15
-25 FAST w/ fins IM order
-25 ez

100 ez
_______________

3250 SCY


Monday- August 18, 2014

Warmup:
300 Free
200 IM w/ buoy
100 Drill

12 x 100 Free
4 Pull on 1:45
4 Free on 1:35
4 Free on 1:20
200 Easy

8 x 50 w/ Paddles :45
200 Easy
6 x 25 Kick FAST : 45
200 Easy
4 x 25 FAST :45
200 Easy
_______________________

3250 SCY

Wednesday- August 13, 2014

400 Swim
400 Kick
400 Pull
400 Drill

20 x 50 @ :20 rest
4 Indiana IM
4 Kick w/ fins
4 Pull w/ Paddles
4 Scull w/ buoy
4 25 free/25 back build to fast by 25's

8 x 25 FAST @ :30 rest

200 WD

____________

3000 SCY