400 Swim
4 x 150 @ :15 rest
Odd: 50 Back, 50 Breast, 50 Free
Even: 25 Drill, 25 Swim
10 x 200
1-4: Pull, moderate @ 3:00
5-6: Broken :10 @ 100, negative split (take :15 rest after each 200)
7-8: Broken :05 @ 50's, desc 50's 1-4 (take :15 rest after each 200)
9: Easy
10: Fast
50 EZ
4 x 150
-100 swim @ 80%
-1:00 vertical Kick
-50 Fast
-take :20 rest after each 150
100 EZ
_________________________
3750 LCM
About 1 hr 15 min
-Swam with Dynamo Masters at Chamblee since Cobb pools had a furlough day today
-2:30 on fast 200
-tough workout, especially last 150's
Friday, July 1, 2011
Wednesday, June 29, 2011
Wednesday- June 29, 2011
200 Swim
200 Kick
200 Pull
200 Drill
200 Swim
12 x 50 IM Order @ 1:05
1-4: Swim/Drill by 25's
5-8: Swim/Kick by 25's
9-12: Build
10 x 200 @ :30 rest
-Broken 100 Fr/100 Choice with
-Set of 10 Choice at 100 (pull-ups on block, dips, push-ups, squats)
-Work on stroke
8 x 50 @ 1:00
-25 Fast/25 easy
100 EZ
_______________________
4100 LCM
About 1 hr 30 min
200 Kick
200 Pull
200 Drill
200 Swim
12 x 50 IM Order @ 1:05
1-4: Swim/Drill by 25's
5-8: Swim/Kick by 25's
9-12: Build
10 x 200 @ :30 rest
-Broken 100 Fr/100 Choice with
-Set of 10 Choice at 100 (pull-ups on block, dips, push-ups, squats)
-Work on stroke
8 x 50 @ 1:00
-25 Fast/25 easy
100 EZ
_______________________
4100 LCM
About 1 hr 30 min
Tuesday, June 28, 2011
Tuesday- June 28, 2011
(2x)
250 swim, 150 stroke drill, 100 kick
6 x 50 @ 1:00 (descend 1-3, strong 4-6)
8 x 100 @ 1:30(4 at 75%, 4 at 85%)
300 build done 50 kick, 50 fly drill, 50 back, 50 kick, 50 breast, 50 free
6 x 50 @ 1:00(build 1-3, strong 4-6)
6 x 100 @ 1:30(3 at 75%, 3 at 85%)
200 build done 50 fly swim kick, 50 back swim kick, 50 breast swim kick, 50 free swim kick
6 x 50 free @ 1:00(strong)
4 x 100 @ 1:30 (2 at 75%, 2 at 85%)
100 stroke drill
6x 50 @ 1:05 at 75% (odds free, evens stroke)
100 easy
___________________________
4700 LCM
About 1hr 30 min
250 swim, 150 stroke drill, 100 kick
6 x 50 @ 1:00 (descend 1-3, strong 4-6)
8 x 100 @ 1:30(4 at 75%, 4 at 85%)
300 build done 50 kick, 50 fly drill, 50 back, 50 kick, 50 breast, 50 free
6 x 50 @ 1:00(build 1-3, strong 4-6)
6 x 100 @ 1:30(3 at 75%, 3 at 85%)
200 build done 50 fly swim kick, 50 back swim kick, 50 breast swim kick, 50 free swim kick
6 x 50 free @ 1:00(strong)
4 x 100 @ 1:30 (2 at 75%, 2 at 85%)
100 stroke drill
6x 50 @ 1:05 at 75% (odds free, evens stroke)
100 easy
___________________________
4700 LCM
About 1hr 30 min
Sunday, June 26, 2011
Sunday- June 26, 2011
Greenville Masters Meet- Day 2
100 Back:
33.40 1:09.29 (35.89)
200 Free:
31.81 1:06.30 (34.49) 1:44.34 (38.04) 2:28.59 (44.25)
800 Free:
Scratched
-Good Backstroke...and that was it. I had nothing in the 200 and just quit, which I'm pissed at myself about now. Scratched the 800 cause I didn't want to wait around.
-Good meet, good facility, but the event layout wasn't right.
100 Back:
33.40 1:09.29 (35.89)
200 Free:
31.81 1:06.30 (34.49) 1:44.34 (38.04) 2:28.59 (44.25)
800 Free:
Scratched
-Good Backstroke...and that was it. I had nothing in the 200 and just quit, which I'm pissed at myself about now. Scratched the 800 cause I didn't want to wait around.
-Good meet, good facility, but the event layout wasn't right.
Saturday- June 25, 2011
Greenville, SC Masters Meet
Warmup:
1400 Mixed
100 Free:
29.05
(31.43) 1:00.48
50 Backstroke:
31.41
400 Free:
33.34 1:11.54 (38.20) 1:50.43 (38.89) 2:29.80 (39.37) 3:07.79 (37.99) 3:44.68 (36.89) 4:21.60 (36.92) 4:58.01 (36.41)
-First two event were okay, but the last one sucked.
http://www.teamunify.com/lscsctg/__doc__/2011%20Masters%20Meet%20Overall%20Results.htm
Warmup:
1400 Mixed
100 Free:
29.05
(31.43) 1:00.48
50 Backstroke:
31.41
400 Free:
33.34 1:11.54 (38.20) 1:50.43 (38.89) 2:29.80 (39.37) 3:07.79 (37.99) 3:44.68 (36.89) 4:21.60 (36.92) 4:58.01 (36.41)
-First two event were okay, but the last one sucked.
http://www.teamunify.com/lscsctg/__doc__/2011%20Masters%20Meet%20Overall%20Results.htm
Subscribe to:
Posts (Atom)