Saturday - October 18, 2008

Just came in this AM to relax and work on having a nice long stoke, nothing hard. The way I see it doing anything on the weekend after a long week is better that not doing anything.

5 x 200 Warmup
1 Swim, 1 Kick, 1 Pull, 1 Drill, 1 Swim

10 x 200 :30 rest
1-3: Swim Choice
4-6: Kick w/ Fins
7-9: Pull Choice
10: 50 Fast/50 EZ

200 EZ Warmdown
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3200 SCY
About 1 hour

Friday- October 17, 2008

400 Swim
300 Kick
200 Pull
100 Drill

12 x 50 :60
Indiana IM, Desc (make each set of 3 faster than the previous one)

8 x 100 1:45/2:00
4 Free- 75 Mod/25 Fast, 50 Mod/50 Fast, 25 Mod/75 Fast, 100 Fast
4 Choice
8 x 75 Swim w/Fins 1:15
Odds: Fly/Bk/Br
Evens: Free
8 x 50 (IM order) :60
Odds: Drill
Evens: Fast
8 x 25 :30
Odds: Tarzan Freestyle
Evens: Fast

12 x 50 :15 rest
4 Pull w/ Paddles, DPS
4 Kick
4 Scull w/ buoy

200 Warmdown
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4400 SCY
About 90 minutes

Wednesday - October 15, 2008

400 Swim
200 Kick
300 Pull
100 Drill

6 x 50 Build :50

4 x 100 IM 1:45
1 x 100 Kick 2:00
4 x 100 Stroke 1:45
1 x 100 Kick 2:00
4 x 100 Pull 1:30
1 x 100 Kick 2:00
4 x 100 IM 1:45
1 x 100 Kick 2:00
4 x 100 Free 1:20
1 x 100 Kick 2:00

20 x 25 Swim w/ Fins :30
3 EZ / 1 AFAP
-work on SDK off walls

200 Warmdown
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4500 SCY
About 85 minutes

Monday - October 13, 2008

This is a bit of a recovery, distance, start-of-week workout. Nothing hard, just basically working on distance per stroke and kicking. Long and strong!

400 Swim
100 Kick
300 Swim
100 Kick
200 Swim
100 Kick
100 Swim
100 Kick

2 x 500 Pull 7:00
Take at least 2 strokes of each wall before breathing
Work on Distance Per Stroke (DPS)

6 x 100 Kick 2:00

1 x 800 Pull
Breathe 3-5-7-3 by 200's
Work on DPS

4 x 50 Kick FAST 1:05

200 Warmdown
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4200 SCY
About 75 minutes