Saturday, December 5, 2009

Saturday- December 5, 2009

St. Nicks Swim Meet @ GA Tech
Short Course Meters

600 Swim
200 Kick
400 Pull (until they told me I can't use paddles in warmup)
200 Drill

4-5 dive 25's

Results (in order of my events):
800 FREE: 10:15.37 (2nd in age group)
50 FREE: 26.61 (2nd in age group)
200 FREE: 2:12.41 (2nd in age group)
100 FREE: 59.62 (1st in age group)
400 FREE: Scratched (probably should have swam for points for team & high point)

I think the meet was an overall success for me. For one, I wasn't rested at all. Two, I didn't wear a tech suit, matter of fact I wore a Speedo Endurance Square Leg that I train in. Three, I dropped two seconds in the 50, 3 in the 100, 8 in 200 Frees from a year ago in Columbia.

Next up....possibly Auburn Meet in Feb or St. Pat's in March. I will now focus on 500 Free down. After my 800 I can see that I REALLY need a training partner/team to be able to train for distance. My 50 and 100's felt great...just need to keep working on turnover, endurance speed, and those quality test sets.

Friday, December 4, 2009

Friday- December 4, 2009

800 Swim
400 Kick
600 Pull
200 IM Drill

16 x 50 @ 1:00
1-4: Swim w/ Fins Choice, Descend 1-4
5-8: Free w/ Fins, Descend 1-4
9-12: Free Build
13-16: Free, Descend 1-4

200 EZ
_______________________

3000 SCY
About 55 min

-Just easy, stretch-it-out swim before my meet tomorrow.

Thursday, December 3, 2009

Thursday- December 3, 2009

10 x 100 Choice @ 2:00
- First 5 choice
- Second 5 odds pull, evens kick

(5x)
4 x 25 w/ fins @ :35
odds free no breather
evens kick underwater (1 free, 1 SDK on back)

(4x)
4 x 25 @ :35
Underwater,FAST, easy, drill by 25's

(2x)
12 x 25 @ :30
3 Fly, 3 Bk, 3 BR, 3 Fr
-make round 2 faster

12 x 50 @ 1:05
25 Stroke/25 Drill (3 of each stroke)
Descend each 3 to fast

4 x 100 Pull w/ Paddles & Snorkel @ 1:30

200 EZ
________________

3700 SCY
Exactly 1 hr 30 min

Wednesday, December 2, 2009

Tuesday- December 2, 2009

Core:
(3x- 3 x 15 on each)
Capt. Chair Leg Raises
Hanging knee lifts
Torso Rotations with Tubing
Planks
Choice of Abs

Soaked in Hot Tub for 20 minutes

Tuesday, December 1, 2009

Tuesday- December 1, 2009

200 Swim, 200 Kick, 200 Pull, 200 Drill, 200 Swim

12 x 50
Odds: Skull w/ buoy @ 1:15
Evens: IM order 25/25 Free w/ buoy only @ :60

(3x)
4 x 100 @ 1:30
1 x 400 Pull (Buoy, Paddles,Snorkel) @ 1:00 rest
- Set 1- Hold 1:15 on 100's, #2 hold 1:10, #3 hold 1:05

8 x 25 @ :40
odd: no breather fly or free
even: underwater

200 EZ
_____________________________

4400 SCY
1 hr 22 min

-Still feeling pretty tired overall, but held at or under pace on all the 100's (even the 1:05)
-Will be easing back yardage and intensity as week goes on since I have a meet on Saturday and I'm swimming ALL the frees (50,100,200,400,800)
-Tomorrow will just be some core stuff in the gym, light cardio, and a soak in the hot tub!
-Next week training will pick back up and weights, core, and more cardio will be incorporated. This will continue through Dec/Jan until I taper for the Auburn meet in Feb.

Monday, November 30, 2009

Monday- November 30, 2009

Warm up
1000 every 4th length kick without a board

12 x 50 Pull
1-6: 1 Free BR3, 1 25 IM order/25 free
7-12: 1 Free BR5, 1 Free (3, 2, 1 breaths per 50)

400 free cruise @ :30 rest
400 IM strong @ :30 rest
300 free recovery @ :30 rest
300 IM strong @ :30 rest
200 free recovery @ :20 rest
200 IM strong @ :20 rest
100 free recovery @ :20 rest
100 IM strong @ :20 rest
1:00 rest
300 free cruise @ :30 rest
300 kick strong @ :30 rest
200 free cruise @ :20 rest
200 kick strong @ :20 rest
100 free cruise @ :20 rest
100 kick strong

200 easy
_________________

5000 SCY
about 1 hr 30 min

-Felt like crap, I think my run last night killed me today (legs dead, back stiff, just lithargic)

Sunday, November 29, 2009

Sunday- November 29, 2009

45 minutes of Walk/run with the dog. Ran all the long downhills and flat bits, walked the uphills.