(2x)
200 swim
4x 50 drill
100 kick
10 x 75 @ 1:20
50 non free drill, 25 choice build
(2x)
200 IM build relaxed @ :20/:25 seconds rest
100 IM or Stroke fast
50 EZ at end of Rnd 2
10 x 50 kick @ 1:10/1:00
1-5 relaxed, 6-10 strong
(2x)
150 free build @ :20/:25 seconds rest
100 Free strong
50 EZ at end of Rnd 2
10 x 25 @ :30
1-5 build choice, 6-10 choice fast
(4x)
25 no breather easy, 50 relaxed
___________________
4000 SCY
About 90 minutes
-1:08 and 1:06 on 100 IM's FAST
-:58 on both 100 frees FAST
Friday, April 29, 2011
Thursday, April 28, 2011
Thursday- April 28, 2011
500 swim every 4th length stroke drill
500 swim every 4th length kick
8 x 100 @ 1:30
-1-4 (50 build 50 moderate)
-5-8 (75 build 25 moderate)
3 x 400 Free @ 5:20
-aerobic, hold 1:15 pace
6 x 100 kick/swim @ 1:45
-50 kick 50 stroke drill
3 x 300 Pull @ 4:00
-BR 3,5,7 by 300
-Paddles & Buoy
100 easy
_______________
4600 SCY
About 1 hr 20 min
-Aerobic, recovery type day
-Just wasn't feeling like going hard today, plus pool was really cloudy and you couldn't see more than 10 yards in front of you.
500 swim every 4th length kick
8 x 100 @ 1:30
-1-4 (50 build 50 moderate)
-5-8 (75 build 25 moderate)
3 x 400 Free @ 5:20
-aerobic, hold 1:15 pace
6 x 100 kick/swim @ 1:45
-50 kick 50 stroke drill
3 x 300 Pull @ 4:00
-BR 3,5,7 by 300
-Paddles & Buoy
100 easy
_______________
4600 SCY
About 1 hr 20 min
-Aerobic, recovery type day
-Just wasn't feeling like going hard today, plus pool was really cloudy and you couldn't see more than 10 yards in front of you.
Wednesday, April 27, 2011
Wednesday- April 27, 2011
300 Swim
300 IM Drill
4 x 100 Free Build @ :20 rest
10 x 50 Kick Build @ 1:10
20 x 50
-2 Drill @ 1:00, 3 FAST @ 1:15 Choice
50 EZ
15 x 100 Pull @ 1:30
-3 w/ Paddles & Snorkel, hold 1:10 or under
-2 w/ Paddles only FAST
50 EZ
500 Kick w/ fins on back
-alternate 100 Fly SDK, 100 Back kick
100 EZ
________________
4200 SCY
About 1 hr 30 min
-Held 50's :30 or under (Fly, back and free)
-Held 1:01-1:03 on Fast 100's pull
300 IM Drill
4 x 100 Free Build @ :20 rest
10 x 50 Kick Build @ 1:10
20 x 50
-2 Drill @ 1:00, 3 FAST @ 1:15 Choice
50 EZ
15 x 100 Pull @ 1:30
-3 w/ Paddles & Snorkel, hold 1:10 or under
-2 w/ Paddles only FAST
50 EZ
500 Kick w/ fins on back
-alternate 100 Fly SDK, 100 Back kick
100 EZ
________________
4200 SCY
About 1 hr 30 min
-Held 50's :30 or under (Fly, back and free)
-Held 1:01-1:03 on Fast 100's pull
Tuesday, April 26, 2011
Monday, April 25, 2011
Monday- April 25, 2011
200 Free
200 Drill
200 Kick
200 Drill
200 Swim
12 x 75 Drill, IM Order @ :15 rest
12 x 150
-4x (2 Pull FAST, 1 Swim Easy)
-Fast @ 2:00
-Easy @ 3:00
12 x 100 @ 2:00
-2 Kick FAST, 1 EZ Swim, 2 Stroke FAST, 1 EZ, 2 Kick FAST, 1 EZ, 1 Free FAST, 2 EZ
___________________
5000 SCY
About 1 hr 30 min
-Held 1:29 (#7) to 1:33, mostly 1:31-1:32
-Fast kicks were about 1:25, Backs 1:07, Free :57
-Felt good after taking some time off from the pool to get over this sinus infection/cold I've had for 2 weeks
200 Drill
200 Kick
200 Drill
200 Swim
12 x 75 Drill, IM Order @ :15 rest
12 x 150
-4x (2 Pull FAST, 1 Swim Easy)
-Fast @ 2:00
-Easy @ 3:00
12 x 100 @ 2:00
-2 Kick FAST, 1 EZ Swim, 2 Stroke FAST, 1 EZ, 2 Kick FAST, 1 EZ, 1 Free FAST, 2 EZ
___________________
5000 SCY
About 1 hr 30 min
-Held 1:29 (#7) to 1:33, mostly 1:31-1:32
-Fast kicks were about 1:25, Backs 1:07, Free :57
-Felt good after taking some time off from the pool to get over this sinus infection/cold I've had for 2 weeks
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