Saturday- December 5, 2009

St. Nicks Swim Meet @ GA Tech
Short Course Meters

600 Swim
200 Kick
400 Pull (until they told me I can't use paddles in warmup)
200 Drill

4-5 dive 25's

Results (in order of my events):
800 FREE: 10:15.37 (2nd in age group)
50 FREE: 26.61 (2nd in age group)
200 FREE: 2:12.41 (2nd in age group)
100 FREE: 59.62 (1st in age group)
400 FREE: Scratched (probably should have swam for points for team & high point)

I think the meet was an overall success for me. For one, I wasn't rested at all. Two, I didn't wear a tech suit, matter of fact I wore a Speedo Endurance Square Leg that I train in. Three, I dropped two seconds in the 50, 3 in the 100, 8 in 200 Frees from a year ago in Columbia.

Next up....possibly Auburn Meet in Feb or St. Pat's in March. I will now focus on 500 Free down. After my 800 I can see that I REALLY need a training partner/team to be able to train for distance. My 50 and 100's felt great...just need to keep working on turnover, endurance speed, and those quality test sets.

Friday- December 4, 2009

800 Swim
400 Kick
600 Pull
200 IM Drill

16 x 50 @ 1:00
1-4: Swim w/ Fins Choice, Descend 1-4
5-8: Free w/ Fins, Descend 1-4
9-12: Free Build
13-16: Free, Descend 1-4

200 EZ
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3000 SCY
About 55 min

-Just easy, stretch-it-out swim before my meet tomorrow.

Thursday- December 3, 2009

10 x 100 Choice @ 2:00
- First 5 choice
- Second 5 odds pull, evens kick

(5x)
4 x 25 w/ fins @ :35
odds free no breather
evens kick underwater (1 free, 1 SDK on back)

(4x)
4 x 25 @ :35
Underwater,FAST, easy, drill by 25's

(2x)
12 x 25 @ :30
3 Fly, 3 Bk, 3 BR, 3 Fr
-make round 2 faster

12 x 50 @ 1:05
25 Stroke/25 Drill (3 of each stroke)
Descend each 3 to fast

4 x 100 Pull w/ Paddles & Snorkel @ 1:30

200 EZ
________________

3700 SCY
Exactly 1 hr 30 min

Tuesday- December 2, 2009

Core:
(3x- 3 x 15 on each)
Capt. Chair Leg Raises
Hanging knee lifts
Torso Rotations with Tubing
Planks
Choice of Abs

Soaked in Hot Tub for 20 minutes

Tuesday- December 1, 2009

200 Swim, 200 Kick, 200 Pull, 200 Drill, 200 Swim

12 x 50
Odds: Skull w/ buoy @ 1:15
Evens: IM order 25/25 Free w/ buoy only @ :60

(3x)
4 x 100 @ 1:30
1 x 400 Pull (Buoy, Paddles,Snorkel) @ 1:00 rest
- Set 1- Hold 1:15 on 100's, #2 hold 1:10, #3 hold 1:05

8 x 25 @ :40
odd: no breather fly or free
even: underwater

200 EZ
_____________________________

4400 SCY
1 hr 22 min

-Still feeling pretty tired overall, but held at or under pace on all the 100's (even the 1:05)
-Will be easing back yardage and intensity as week goes on since I have a meet on Saturday and I'm swimming ALL the frees (50,100,200,400,800)
-Tomorrow will just be some core stuff in the gym, light cardio, and a soak in the hot tub!
-Next week training will pick back up and weights, core, and more cardio will be incorporated. This will continue through Dec/Jan until I taper for the Auburn meet in Feb.

Monday- November 30, 2009

Warm up
1000 every 4th length kick without a board

12 x 50 Pull
1-6: 1 Free BR3, 1 25 IM order/25 free
7-12: 1 Free BR5, 1 Free (3, 2, 1 breaths per 50)

400 free cruise @ :30 rest
400 IM strong @ :30 rest
300 free recovery @ :30 rest
300 IM strong @ :30 rest
200 free recovery @ :20 rest
200 IM strong @ :20 rest
100 free recovery @ :20 rest
100 IM strong @ :20 rest
1:00 rest
300 free cruise @ :30 rest
300 kick strong @ :30 rest
200 free cruise @ :20 rest
200 kick strong @ :20 rest
100 free cruise @ :20 rest
100 kick strong

200 easy
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5000 SCY
about 1 hr 30 min

-Felt like crap, I think my run last night killed me today (legs dead, back stiff, just lithargic)

Sunday- November 29, 2009

45 minutes of Walk/run with the dog. Ran all the long downhills and flat bits, walked the uphills.