Wednesday, December 17, 2008

Swim workout at YMCA

 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

Monday, December 15, 2008

Swim workout at YMCA

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 400 Pull  6:00
Desc 1-4

200 EZ
________________
4000 SCY
About 75 Minutes