Friday - October 3, 2008

400 Swim
200 Kick
300 Pull
100 Drill

4 x 100 IM @80% :30 rest
4 x 75 Pull (Breathe 3-5-7 by 25's) :20 rest
4 x 50 Kick (Desc 1-4) :20 rest
4 x 25 (Odds: FAST, Evens: EZ) :20 rest

4 x 100 Free @80% :30 rest
4 x 75 Pull (Breathe 3-5-7 by 25's) :20 rest
4 x 50 Kick w/ fins (Desc 1-4) :20 rest
4 x 25 (Odds: FAST, Evens: EZ) :20 rest

8 x 50 from midpool :20 rest
-Work both turns (in/out fast)

200 EZ
________________________

3600 SCY
About 75 Minutes

Wednesday - October 1, 2008

800 Swim
400 Kick
600 Pull
200 Drill

4 x 100 Free 1:30 @ Pace
2 x 200 Pull (1 Free all equipment/ 1 IM Buoy only) :20 rest
8 x 50 Kick (Desc 1-4, 5-8) :20 rest
16 x 25 w/ fins (odds underwater/evens FAST) :30 rest

2 x 50 on the watch (all out from push)
50 EZ in-between

200 EZ
_________________

4000 SCY
About 80-90 minutes

*Since my brother and I are "coaching ourselves" we don't have a coach on deck and the lifeguards won't allow us to use the blocks so we had to do our fast 50's from a push.

1st 50 (Free)- 26.6
2nd 50 (Back)- 30.0

My brother I think was about 31.0 on both (free)

Monday- September 29, 2008

So its my "meet week", which means I have my first official meet since starting back swimming. Frightening to be sure! Luckily its only 50's and a 100 IM! I'm starting my taper now! Only kidding folks!

400 Swim
300 Kick
200 Pull
100 Drill

(2X)
200 IM Pull with Buoy only :20 rest
4 x 50 Kick (25 FAST/25 EZ) :20 rest
200 Free (Negative Split by 100's) :20 rest
4 x 50 w/ Fins (25 underwater/25 moderate kick) :20 rest
2 x 75 FAST (Fly/Back/Breast) :30 rest
50 EZ
:60 rest

12 x 25 (from midpool- FAST) :20 rest
work on in/out of wall, turns, streamline

200 EZ
_________________________

3500 SCY
About 80 minutes