Saturday- May 23, 2009

200 Free @ :20 rest
200 Back @ :20 rest
200 Free @ :20 rest
200 Breast @ :20 rest
200 Free @ :20 rest
200 Kick

12 x 100 @ :20 rest
1-3, 7-9: Kick FL,Bk, Br by 100's
4-6, 10-12: Swim/Kick by 50's and FL, Bk, Br by 100's

3 x 400 Pull (Buoy & Paddles) @ 6:30, descend 1-3

200 EZ
________________

3800 LCM

-Pool switched over to Long Course Meters today...takes some getting used to!
-5:45, 5:38, 5:25 on 400's Pull
-Starting to taper off for OW swim next weekend in SC

Friday- May 22, 2009

Warmup:
1 x 100 @ 1:40
1 x 200 @ 3:20
1 x 300 @ 5:00
1 x 300 @ 4:30
1 x 200 @ 3:00
1 x 100 @ 1:30

(3X)
4 x 50 ba/fr by 25 @ 1:00
2 x 150 @ 2:45 #1 50 FL/100 BK, #2 50 BK/100 BR
2 x 100 Kick @ 2:05

(All pull)
4 x 100 - 1:25 - descend
1 x 200 - NS - 2:50
3 x 100 - 1:20 - descend
1 x 300 - NS - 4:20
4 x 100 - 1:25 - descend
1 x 400 - NS - 5:50

(3X)
2 x 50 kick - 1:10 - sprint
1 x 100 IM - 1:40
1 x 100 kick - 2:00
2 x 50 stroke - 1:00 - sprint
Round 1 - stroke = fly
Round 2 - stroke = back
Round 3 - stroke = breast

200 EZ Warmdown
______________________

6700 SCY
2 hr 5 min

-First practice where I felt really strong from beginning to end
-Last set I went BK, BR, FR on stroke 50's

Thursday- May 21, 2009

Had to play Mr. Mom today so I didn't get to the gym, but took the dogs on about a 3 mile (1 hour) run/walk through the neighborhood which is pretty hilly. I have to remember our Cocker is 9 years old, poor girl couldn't keep up when I ran!

Wednesday- May 20, 2009

(3x)
4 x 100 Kick @ 2:15/2:10/2:05
4 x 100 Drill (Catchup) @ 1:50
2 x 25 No Breather @ :35

5 x 500 (200 FAST/ 275 EZ / 25 FAST 5 SDK off wall) 8:20
3 x 50 MAX @ 2:30 MAX from Blocks

200 EZ
_____________________

5400 SCY
About 1 hr 45 min

-Only held about 2:18's on 200 part of the 500's, dead from weights day before and swam at 6am today
-Had to skip last 50's due to time and appointment

Tuesday- May 19, 2009

Weights:

Bench Press 3 x 12
Seated Flys 3 x 12
Standing Flys 3 x 12
Dumbell Chest Flys 3 x 12
Arnolds 3 x 12
Lateral Dumbell Raises 3 x 12
Front Dumbell Raises 3 x 12
Lat Pulldown 3 x 12
Straight Arm Pulldowns 3 x 12
Dumbell Lawnmower Pulls 3 x 12
Tricep Pulldowns (Rope) 3 x 12
Concentration Curls 3 x 12
Shrugs 3 x 12

Monday- May 18, 2009

(4x)
1 x 150 Kick Build @ :15 rest
1 x 200 (100 Br/100 Ba) @ 3:30
4 x 100 Pull (Buoy only, breathe weak side only) @ :10 rest
1 x 1000 @ 15:00

200 EZ
___________________

7200 SCY
About 100 minutes

-First time to 7K SCY in 15 years!
-Went out a little hard on first 1000 and abs started cramping about 700. Pretty crappy feeling. The rest of the practice felt pretty good!
-Next 2 1000's I worked on going 100 pace/100 DPS (while still holding a good pace)
-Last 1000 worked on keep consistent pace
- Mostly held 1:15-1:18 per 100's