Friday- November 14, 2008

Have the SC SCM Championships this weekend so this morning was just get in, stretch it out, and work on steamlining and stroke.

800 Swim
600 Kick (400 w/ fins, 200 normal with board)
400 Pull
200 IM Drill

20 x 50 :20 rest
4 Swim IM Order 75%
4 Kick w/ Fins
4 Pull IM order (buoy only)
4 Drill IM Order
4 IM Order (25 Fast with turn, rest easy)

200 EZ
____________________

3200 SCY
60 minutes

Thursday- November 13, 2008

No swimming today but took the dogs for a long walk. About 65 minutes, probably 3-3.5 miles.

Wednesday- November 12, 2008

400 Swim
300 Kick
200 Pull
100 Drill

100 IM :15 rest
8 x 50 Kick :15 rest
200 IM :20 rest
8 x 50 Pull (Breathe every 5) :15 rest
300 IM :20 rest
8 x 50 Kick w/ Fins :15 rest
400 IM :20 rest
8 x 50 (25 Fast/25 EZ) :15 rest

200 EZ
___________________

3800 SCY
About 75 minutes

Monday- November 10, 2008

500 Swim
400 Kick
300 Pull
200 Drill
100 IM- Moderate

5 x 100 Free 1:30 (hold 1:10)
4 x 50 Kick 1:00
4 x 75 :15 Rest (odd: FL/BK/BR even: BK/BR/FR)
4 x 50 Kick 1:00
3 x 50 FAST 1:100
4 x 50 Kick 1:00
2 x 25 FAST No Breather :30
4 x 50 Kick 1:00

16 x 50 :15 rest
odds: Drill
evens: Perfect Stroke

200 EZ
________________

4300 SCY
About 85 minutes