Saturday, July 30, 2011

Saturday- July 30, 2011

400 Swim
200 Kick
300 Pull
100 Drill

12 x 50 w/ fins @ 1:15
-2 Kick w/ nose plug working on long UW (at least 25M), 1 swim
-3 free, 3 back, 3 free, 3 back

10 x 50 @ 1:20
1-2: Perfect Stroke
3-4: Build, choice
5-6: 25 Fast/25 EZ
7-8: 800 Pace
9-10: EZ

100 EZ
___________________

2200 LCM
About an hour

Friday, July 29, 2011

Friday- July 29, 2011

4 x 150 @ 2:45
4 x 100 Pull @ 1:45
6 x 50 Drill @ 1:20

1 x 400
-Broke :15 @ 200
-Neg Split w/ fins

1 x 50 easy

(2x)
1 x 50 Kick @ 1:20
1 x 50 Kick (25 Fast/25 Ez) @ 1:20
1 x 50 Kick (25 EZ/25 Fast) @ 1:20
1 x 50 Kick @ 1:20

3 x 100 @ 2:00
-Paddles only at 400 Pace
1 x 50 EZ

10 x 50 @ 1:15
Odd: Perfect Stroke
Even: 800 Pace

200 EZ
__________________

2850 LCM
About 1 hr 10 min

-2:35/2:25 on broken 400
-1:08-1:12 on 100's pull @ 400 Pace
-:37 on 50's

Thursday, July 28, 2011

Thursday- July 28, 2011

8 x 100 Choice @ 2:00

1 x 500
-Broken :15 @ 250
-Neg Split
-Fins

(4x)
1 x 50 Moderate
1 x 50 Kick w/o board
1 x 50 Moderate
1 x 50 (25 Fast/25 EZ)
-All 50's on 1:20
-Choice

50 EZ

10 x 50 @ :60
-800 Pace

200 EZ
_______________

2850 LCM
About 1 hr 10 min

-3:20/3:05 on broken 500
-Held :35-37 on 50's

Tuesday, July 26, 2011

Tuesday- July 26, 2011

4 x 150 @ 2:45
4 x 100 Pull @ 1:45

6 x 50 Kick w/ fins @ 1:00
-3 Choice
-3 Build to Fast

8 x 50 @ 1:30
-4 Choice Perfect Stroke
-4 Desc 1-4 to 100%
1 x 100 Easy

3 x 100 @ 2:30
-Choice
-85-90%
1 x 100 Easy

12 x 50 Free @ 1:00
-Hold 800 Pace (:37 ish)

200 Easy
___________________

3000 LCM
About 1 hr 10 min

-1:10-1:12 on 100's free, 1:17 on 100 back
-:35-:37 on 50's, probably a bit too hard/fast

Monday, July 25, 2011

Monday- July 25, 2011

3 X 200 3:45
2 X 150 2:45

1 X 150 swim 2:30
1 X 100 kick, no board 2:30
Four times

6 X 50 1:30
Descend 1-3/4-6
Choice
1 x 100 easy

6 X 50
odd: blocks-sprint 20M/ easy in
even: build to race finish
1 X 100 easy swim

RACE PACE SWIM

1 X 100 blocks

WARM DOWN: 200

-------------
3000 Lcm
About 1 hr 15 min

-Swam at GA Tech during Y Nats
-felt good
-1:05.3 on 300 pace 100 from dive (30.3/35.0)