Friday- August 29, 2008

Copied and modified this workout a bit from the USMS board. This is the first time I've really done any 100's on intervals since starting back. The last 4 on 1:20 was tough, with me avg. about 1:16-1:17, so I was pushed!

Warmup:
300 Free
200 IM w/ buoy
100 Drill

12 x 100 Free
4 Pull on 1:45
4 Free on 1:35
4 Free on 1:20
200 Easy

8 x 50 w/ Paddles :45
200 Easy
6 x 25 Kick FAST : 45
200 Easy
4 x 25 FAST :45
200 Easy
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3250 SCY

Wednesday- August 27, 2008

Good workout this morning. On Wednesdays I traditionally go a little further and/or harder. This was a good workout, about 90 minutes give or take.

Warmup:
400 Swim
300 Kick
200 Pull
100 Drill

100 IM- Buoy Only :20 rest after each
75- Free/Back/Free by 25's
50- Kick (25 FAST/ 25 Moderate)
25- No Breather
REPEAT 4 Times (so 1000 Total Yards for the set)

10 x 50 :20 rest
Use Fins and Swim
(25 FAST Swim/25 Kick Moderate)

10 x 100 :30 rest
1- Moderate
1- 25 FAST/25 EZ/25 FAST/25 EZ
1- 25 EZ/25 FAST/25 EZ/25 FAST
1- 50 EZ/50 FAST
1- FAST
REPEAT (so 1000 Total Yards for the set)

12 x 25 No Breathers :20 rest
Choice of fins or not
1 swim / 1 underwater

200 Warmdown
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4000 SCY (about 90-100 minutes)

Monday- August 25, 2008

Monday AM:

500 Swim
300 Kick
400 Pull
200 Drill

12x100 :30 Rest
1-4 Choice Descend by 100's so #4 is FAST
5-8 Kick w/ fins Descend by 100's so #8 is FAST
9-12 Pull w/ buoy & paddles Descend by 100's so #12 is FAST

12x25 :20 Rest
odds- Choice 85% effort
evens- No Breather, Free or Fly

200 WD
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3100 SCY (about 70 minutes)