Thursday- August 12, 2010

(4x)
150 Swim
50 Drill
50 Kick

(4x)
4 x 25 @ :30 Half lap underwater kick/Half swim
2 x 50 @ :50 Free Build

5 x 100 Free @ 1:15 4 x 25 Kick @ :30
4 x 100 Free @ 1:15 4 x 25 Back @ :30
3 x 100 Free @ 1:15 4 x 25 Kick @ :30
2 x 100 Free @ 1:15 4 x 25 Back @ :30
REST 1:00
2 X 100 IM @ 1:30 2 X 50 Kick @ :60
2 x 100 IM @ 1:30 2 x 50 Back @ :60
2 x 100 IM @ 1:30 2 x 50 Kick @ :60
2 x 100 IM @ 1:30 2 x 50 Back @ :60
REST 1:00
3 x 50 Descend 1-3 @ :50
3 x 50 Ascend 1-4 @ :60

200 EZ
___________________

5300 SCY
About 1 hr 40 min

-Held 1:07-1:10 on 100's Free, 1:18-1:21 on IM's
-Repeat workout from January '10
-Good workout to see where you are....and I ain't much of anywhere right now! But better off that I was this time last year.

Tuesday- August 10, 2010

10 x 100 @ :15 rest
-5 Swim, 3 Kick, 2 Pull

5 x 300 @ 4:15
#1 Swim
#2 Get faster each 100
#3 Neg. Split 150's
#4 75 Fr/75 Bk Neg Split by 150's
#5 Strong

5 x 200 IM @ 3:30
#1 Kick/Drill by 25's
#2 Drill/Swim by 25's
#3 Drill
#4 Pull w/ Buoy only
#5 Strong

5 x 100 Kick @ 2:00
-50 Fr/50 Choice

10 x 100 @ 1:30
1-4: Pull w/ Paddles only, Desc 1-4
5-8: Free
9-10: Easy
________________

5000 SCY
About 1 hr 30 min

-3:32 on 300, 1:03 on 100 Pull, 1:05 on 100 Swim
-Felt out of shape today, need to start getting consistent on workouts & drylands but its been tough with my employment situation all up in the air

Monday- August 9, 2010

500 Swim
4 x 125 IM Drill @ :15 rest
-Double up on 1 stroke each one

10 x 100
-Odd: Free w/ TN Tumbler Turn @ 1:30
-Even: 1, 2, 3, 4 Breathes by 25 @ 1:40

500 Kick
__________________

2500 SCY
About 45 Min

-Forgot my googles and my ankle (old injury) is really bugging me, and has all weekend, so I kept it short today.