Friday- January 21, 2011

10 x 100 @ :15 rest
5 Swim, 3 IM Drill, 2 Kick in any order

10 x 50 @ :50
-25 1-arm fly, 25 Free Distance per stroke (DPS)

12 x 100 Free
3 @ 1:20 strong, 1 @ 1:45 EZ

12 x 50 Kick
3 @ :55 strong, 1 swim @ 1:00 EZ

12 x 75 IM (no free)
3 @ 1:30 Strong w/ 5 press outs after each, 1 ez free @ 1:30

200 EZ
__________________

4400 SCY
About 90 minutes

-This was a workout from last year a bit modified. Its a little shorter and easier interval. I've come to the realization that I'm gonna have to build back into working out. Just not coming into the year with the aerobic base or strength I had last year.....it'll come though.

Thursday- January 20, 2011

(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 @ 1:20 4 x 25 Kick @ :30
4 x 100 Free @ 1:20 4 x 25 Back @ :30
3 x 100 Free @ 1:20 4 x 25 Kick @ :30
2 x 100 Free @ 1:20 4 x 25 Back @ :30
1 x 100 Free @ 1:20 4 x 25 Kick @ :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 1-3 @ :60

200 EZ
___________________

5500 SCY
About 1 hr 45 min

-Repeat workout from last year, with the interval slowed a bit
-Kicked my ass. Between weights/dryland stuff yesterday and this workout with the yardage it killed me. I just don't have the "base" of overall fitness I had last year.

Wednesday- January 19, 2011

Dryland:

Did about an hour of combination Vasa Trainer, surgical tubing exercises, and abs

Swim:
10 x 100 Choice @ 1:45
10 x 75 @ 1:30 (Bk, Br, Fr by 25's)
10 x 50 Pull @ :45
10 x 25 Kick @ :30
100 EZ
___________

2600 SCY
About 50 min of swimming

Tuesday- January 18, 2011

400 Swim @ 8:00

8 x 75 @ 1:30
-Bk, Br, Fr by 25's

(4x)
1 x 300 Pull @ 4:15 (hold 1:10-1:15)
3 x 50 @ :60 Desc 1-3
:15 rest

(4x)
1 x 50 Kick Moderate @ 1:00
2 x 25 FAST @ :30

8 x 25 w/ fins @ :35
-2 UW Kick, 2 Free no breather

200 EZ
_______________

3800 SCY
About 1 hr 10 min

-Held 3:30-3:33 on 300's pull
-Desc down to :27 or so on 50's

Monday- January 17, 2011

Dryland:

2.5 Mile Run/Walk
-Last Day in Destin so I got out for a quick run.
-Was rainy so I limited time to 45 minutes

Sunday- January 16, 2011

Dryland:

Run/Walk 4 miles

-Down in Destin, FL with the family so got in a nice long run/walk along the beach (Old 98)