Friday- February 11, 2011

600 Swim
400 Kick
400 Pull
400 Drill

2 x 50 Build @ :60
1 x 100 @ 1650 Pace

200 EZ
______________

2200 SCY
About 45 minutes

Thursday- February 10, 2011

(4x)
100 Free
50 Fly Drill
50 Back
50 Breast

4 x 200 @ 3:30
100 Kick, 100 Free DPS

4 x 300
Odd: Pull w/ Paddles & Snorkel @ 4:00
Even: Free, make each 100 faster @ 4:15

8 x 75 @ 1:15
Descend 1-4 Back, descend 5-8 Free

8 x 50 @ :55
Odd: Back
Even: Free
Descend each group of 2

200 EZ
____________________

4200 SCY
About 1 hr 20 min

Wednesday- February 9, 2010

400 Swim
400 Kick
400 Pull
400 IM Drill

8 x 50 w/ Fins @ :55
25 UW/25 swim

8 x 25 swim w/ fins @ :30
odd: Fast, even: ez
1 x 100 Free FAST w/ Fins & Paddles
8 x 25 swim w/ fins @ :30
odd: Fast, even ez

8 x 50 choice Drill @ 1:00
______________________

2900 SCY
About 1 hr 10 min

-Will do some drylands/tubing/abs this afternoon
-Only really swam today cause I was meeting a friend to give some swim advice/instruction. Wasn't trying to do anything too structured.

Tuesday- February 8, 2011

300 Swim
400 IM Drill

6 x 50 @ :50 Build

10 x 75 @ 1:15
-odd: 25 fr drill, 50 free
-even: 25 bk drill, 50 back

12 x 100
-3 @ 1:15, 1 bk @ 1:45

12 x 75 @ 1:15
-odd: 25 fr kick, 50 free
-even: 25 bk kick, 50 back

12 x 50
2 free @ :40, 1 kick @ :60

12 x 25 @ :30
3 fast, 1 ez

250 EZ
______________

5000 SCY
About 1 hr 30 min

Monday- February 7, 2011

(8x)
75 Swim
25 Drill
25 Kick

4 x 50 build @ :50

1 x 400 Free @ 5:20
4 x 50 (25 Fly/25 Free) @ :50
1 x 300 Free @ 4:00
4 x 50 (25 Back/25 Free) @ :50
1 x 200 Free @ 2:40
4 x 50 (25 Breast/25 Free) @ :50

1 x 300 IM @ 4:30
3 x 50 Free @ :40
1 x 200 IM @ 3:00
3 x 50 Free @ :40
1 x 100 IM @ 1:30
3 x 50 Free @ :40

12 x 50
6 kick @ :55
6 pull (paddles only) @ :40

250 EZ
__________________

4600 SCY
About 1 hr 25 min

Sunday- February 6, 2011

4 Mile walk with the dogs
About 70 minutes