800 Swim
400 Kick
600 Pull
200 IM Drill
-Hold 1:10 or better on all 100's and 50 or better on all 50's
1 x 100 @ 1:30
1 x 50 @ :60
2 x 100 @ 1:30
2 x 50 @ :60
3 x 100 @ 1:30
3 x 50 @ :60
3 x 100 @ 1:20
3 x 50 @ :60
2 x 100 @ 1:20
2 x 50 @ :60
1 x 100 @ 1:20
1 x 50 @ :60
200 EZ Warmdown
_________________
4000 SCY
About 1 hour 10 min
-Short workout due to family obligations and hiring my father as a "sitter" for a few hours
-Swam at YMCA, 4 lane, shallow, very warm....not the greatest but at least I got a workout in
Friday, November 27, 2009
Wednesday, November 25, 2009
Wednesday- November 25, 2009
10 x 100 @:15 rest (4 swim, 4 Pull, 2 kick)
6 x 100 free descend @ 1:30
6 x 25 free fast @:30
1:00 rest
6 x 100 IM or stroke descend @ 1:45
6 x 25 stroke fast @ :30
1:00 rest
4 x 100 free descend @ 1:25
8 x 25 free fast @ :30
1:00 rest
4 x 100 IM or stroke descend @ 1:45
8 x 25 stroke fast @ :30
1:00 rest
400 kick every 4th length all out kick
:30 rest
4 x 100 choice build @ 1:35
4 x 50 choice fast @ :60
6 x 50 ascend to easy @:60
______________________________
5000 SCY
About 1 hr 30 min
-Descended my 100's free from 1:14-1:04
-Descended my IM's 1:25-1:12
6 x 100 free descend @ 1:30
6 x 25 free fast @:30
1:00 rest
6 x 100 IM or stroke descend @ 1:45
6 x 25 stroke fast @ :30
1:00 rest
4 x 100 free descend @ 1:25
8 x 25 free fast @ :30
1:00 rest
4 x 100 IM or stroke descend @ 1:45
8 x 25 stroke fast @ :30
1:00 rest
400 kick every 4th length all out kick
:30 rest
4 x 100 choice build @ 1:35
4 x 50 choice fast @ :60
6 x 50 ascend to easy @:60
______________________________
5000 SCY
About 1 hr 30 min
-Descended my 100's free from 1:14-1:04
-Descended my IM's 1:25-1:12
Tuesday, November 24, 2009
Tuesday- November 24, 2009
5 x 200 @ :20 rest
Swim, Kick, Pull, Drill, Swim
4 x 25 Swim IM Order @ :35
2 x 50 Kick Build @ 1:00
4 x 25 Kick UW w/ Fins @ :30
2 x 50 Build 25’s (Fly/Bk, Br/Fr by 25’s) @ 1:00
1 x 100 Free Build
6 x 50 @ :60, descend frees)
Odd: Free
Even: IM Order
3 x 100 @ 1:30, hold 1:15
1 x 300 Free NS @ 4:30
1 x 300 Pull @ 4:30 descend each 100
3 x 100 @ 1:20, hold 1:10
6 x 50 @ :60, descend choices
Odds: Choice
Evens: Free
Cool-Down (200)
_____________________
3500 SCY
About 65 minutes
-Was really sick over the weekend, the whole family was, so one day I got NO sleep and the other I slept ALL day. So I took Monday off to recover.
-Actually felt really "light" in the water and pretty good for being out 3 full days
-Held too fast on where I was supposed to hold 1:15, I was like 1:08 on the first one and had to bad way off. Held 1:08 on the ones I was to hold 1:10. So I am getting a better feel for where I should be on pace work 100's
Swim, Kick, Pull, Drill, Swim
4 x 25 Swim IM Order @ :35
2 x 50 Kick Build @ 1:00
4 x 25 Kick UW w/ Fins @ :30
2 x 50 Build 25’s (Fly/Bk, Br/Fr by 25’s) @ 1:00
1 x 100 Free Build
6 x 50 @ :60, descend frees)
Odd: Free
Even: IM Order
3 x 100 @ 1:30, hold 1:15
1 x 300 Free NS @ 4:30
1 x 300 Pull @ 4:30 descend each 100
3 x 100 @ 1:20, hold 1:10
6 x 50 @ :60, descend choices
Odds: Choice
Evens: Free
Cool-Down (200)
_____________________
3500 SCY
About 65 minutes
-Was really sick over the weekend, the whole family was, so one day I got NO sleep and the other I slept ALL day. So I took Monday off to recover.
-Actually felt really "light" in the water and pretty good for being out 3 full days
-Held too fast on where I was supposed to hold 1:15, I was like 1:08 on the first one and had to bad way off. Held 1:08 on the ones I was to hold 1:10. So I am getting a better feel for where I should be on pace work 100's
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