Friday- January 29, 2010

200 Swim
200 Drill
200 Pull
200 Kick

4 x 50 @ :50
descend 1-4

(4x)
3 x 25 @ :30 Perfect stroke
3 x 25 @ :30 Strong
Odd sets: free
Even sets: stroke

8 x 125 @ 1:45
-every 4th length fly
100 EZ Kick
8 x 100 @ 1:25
-every 4th length back
100 EZ Kick
8 x 75 (1-4 IM @ 1:15, 5-8 Free @ 1:05), descend 1-4, 5-8
100 EZ Kick
8 x 50 w/ fins @ :55
25 UW kick/25 Swim
100 EZ Kick
8 x 25 FAST @ :30
100 EZ Kick

200 EZ

________________

4300 SCY
About 1 hr 20 min

-Cut it short due to needing to be at work and being tired from just busting my ass at work the last 2 days.

Wednesday- January 27, 2010

(4x)
150 Swim
50 Drill
50 Kick

12 x 50 @ :50
2 Free, 1 Stroke

12 x 125
(3x)
2- 100 Free, 25 Kick @ 2:00, 1:50, 1:40 by set
2- 100 IM, 25 Kick @ 2:10, 2:00, 1:50 by set

12 x 100 Pull w/ Paddle & Snorkel
3 @ 1:15, 1 @ 1:30

12 x 50
2 Free Perfect Stroke, good walls @ 1:00
1 Free FAST @ :50

100 EZ
_________________

5000 SCY
About 1 hr 30 min

-Dead legs from run night before!

Tuesday- January 26, 2010

Cardio:
Walk/Run 3.5 miles (about 45 minutes)

Core:
Torso twists w/ tubing 3 x 20
Capt. Chair Leg Lifts 3 x 15
Hanging Knee Lifts 3 x 15

200 Various other abs

-Skipped swimming this AM, just wasn't feeling it, one of those days....but still got a run in and some ab work. Back at it tomorrow.

Monday- January 25, 2010

(2x)
200 Swim
200 Kick
200 Pull

12 x 50 @ :50
Odd: DPS, work streamline off walls
Even: Build

1 x 400 Pull @ 5:20 (Buoy & Paddles)
4 x 50 Fast @ :50
1 x 300 Pull @ 4:00 (Buoy & Paddles)
4 x 50 Fast @ :50
1 x 200 Pull @ 2:40 (Buoy & Paddles)
4 x 50 Fast @ :50
1:00 Rest
1 x 300 IM Pull @ 5:00 (Buoy Only)
3 x 50 Free @ :40
1 x 200 IM Pull @ 3:20 (Buoy Only)
3 x 50 Free @ :40
1 x 100 IM Pull @ 1:40 (Buoy Only)
3 x 50 Free @ :40
1:00 Rest
12 x 50 Kick @ :55

200 EZ
_______________

5150 SCY
About 1 hr 30 min

-Held 1:10 on Pulls, :29-:31 on 50's
-Little stiff in lower back...too much lounging this weekend!