Friday- April 9, 2010

Theme: Distance Mix

400 Swim
200 Kick
400 Pull
200 IM Drill

12 x 50 @ :50
-25 Stroke (IM Order)/ 25 Free
-Desc. each set of 4

(2x)
1 x 500 Pull (Paddles & Buoy) Strong @ 6:30
4 x 75 Free (Desc Interval) @ :65, :60, :55, :50
1 x 150 Kick @ 3:00
1 x 150 Drill @ 2:45
4 x 75 Bk/Fr/Bk by 25's @ 1:10 Desc 1-4
1 x 500 Pull (Paddles & Snorkel) @ 6:30
1:00 Rest

8 x 50 @ :50
-Odd: Free, Even: Choice
-Go from Mid-pool and work on turns and streamline off walls

200 EZ Warmdown
____________________

6000 SCY
About 1 hr 45 min

-5:38, 5:40 on 500's Pull (with the Paddles & Buoy)
-Good mix of distance, getting the HR up, and back to distance
-Supposed to do OW swim in Allatoona tomorrow AM but they are expecting temps in the upper 30's and the water is 53.....think I'm gonna skip this one! I'll probably go to Mt. View for a short workout instead.

Thursday- April 8, 2010

200 Swim
200 Kick
200 Pull
200 Drill
4 x 50 Descend @ :60

10 x 50 Kick @ :60
Odd: Free
Even: Stroke

4 x 150 Free @ 2:00
4 x 100 Stroke @ 1:30
4 x 50 Kick @ :60
3 x 150 Free @ 2:00
3 x 100 Stroke @ 1:30
3 x 50 Kick @ :60
2 x 150 Free @ 2:00
2 x 100 Stroke @ 1:30
2 x 50 Kick @ :60
1 x 150 Free @ 2:00
1 x 100 Stroke @ 1:30
1 x 50 Kick @ :60

10 x 50 @ :50
Descend 1-5
Ascend 6-10

8 x 25 Swim w/ Fins FAST @ :30
IM Order

200 EZ
_________________

5400 SCY
About 1 hr 30 min

-Held 1:43-1:46 on all 150's, 1:17-1:19 on 100's back. Originally was supposed to take :30 rest after each set of 50's kick in the main set, but I just went on through since I was feeling it.
-Felt really good and strong this AM. Probably because I didn't do much of anything yesterday for dryland and didn't run (ankle). Trying to concentrate on swimming more (yards, days, workouts)

Wednesday- April 6, 2010

Theme: Dryland

Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Planks 1 x Hold up to 45 sec.
Half Ups 1 x 50
Torso Twists w/ Tubing 1 x 25 (each side)
Hanging Knee Raises 1 x 15

200 other Various Abs
Push ups 3 x 15
Should Exercises w/ Tubing 3 x 15 (3 sets)

________________

About an hour

-Taking a break from running as I think I tweaked an old ankle injury running on our slanted sidewalks (not smart)

Tuesday- April 6, 2010

Theme: Mid-dist

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

(3x)
200 Free @ 2:40
150 (25 Bk/ 25 Fr) @ 2:15
100 Kick Strong @ 2:00
50 FAST @ :60

12 x 75 Pull @ 1:10
Odds: Breathe every 5
Evens: Strong

(3x)
200 IM (25 Drill/25 Fast) @ 3:00
150 Kick (25 EZ/ 25 Fast) @ 3:00
100 Drill @ 1:45
50 Free Fast @ :60

6 x 75 Pull @ 1:10
Odds: Build Free
Evens: Back

12 x 50 @ :50
Odd: 25 Back/25 Free
Even: 25 Stroke Fast/ 25 Free Fast

6 x 25 Kick UW w/ Fins @ :30

200 EZ
________________

6300 SCY
About 1 hr 45 min

-Never took more than 1-1/2 minutes rest between sets
-Felt great

Monday- April 5, 2010

Theme: Changing Gears

400 Swim
200 Kick
200 Pull
200 Drill

8 x 100 @ 1:45
Odd: 50 Kick/25 Fly/25 Back
Even: 50 Kick/25 Breast/25 Free

4 x 50 Free, desc 1-4 @ :50
400 Free, every 4th lap FAST @ 5:20
4 x 50 Back, desc 1-4 @ :50
300 Free, every 4th lap FAST @ 4:00
4 x 50 Free, desc 1-4 @ :50
200 Free, every 4th lap FAST @ 2:40
4 x 50 Back, desc 1-4 @ :50
100 Free, last lap FAST @ 1:20

(3x)
3 x 50, desc 1-3 @ :50 (take extra :15 after #3 to get equip on)
1 x 200 Free Pull (Paddles & Snorkel), 25 Moderate/25 FAST @ 3:00

9 x 50 @ :50
1-3: Build
4-6: FAST choice
7-9: Moderate, work streamline

200 EZ
_____________

5200 SCY
About 1 hr 35 min

-Water a little warmer than usual
-Actually felt decent after feeling a bit crappy the first 1000 warmup
-Good sustained HR on Main sets