Saturday- February 13, 2010

Day 1- Auburn Masters Swim Meet

50 Free- 23.62 (1st)

100 Back- 1:00.20 (2nd)
Splits-
28.7
31.4

200 Free- 1:57.25 (2nd)
Splits-
27.5
29.8
29.9
29.9

200 Medley Relay (Fly Leg)
26.34

200 Mixed Free Relay (3rd Leg)
23.35

Friday- February 12, 2010

600 Swim
200 Kick
400 Pull
200 Drill

1 x 100 @ 500 Pace

1 x 50 @ 200 Pace

Practice some dives and breakouts
Practice a few turns

____________________
About 1800 SCY
45 minutes or so

-Tested out my new FS Pro Jammer....wow! Definitely makes you a little more buoyant and my streamlines where longer off walls
-Cruised a 4:45 on the 400 pull....must be the suit!
-1:03 on the 100 push(a bit to fast)
-:28 on the 50 push
-Finally starting to feel rested and more relaxed in the water. Hopefully even better tomorrow!!

Thursday- February 11, 2010

600 Swim
200 Kick
400 Pull
200 Drill

2 x 100 @ 2:00
1 Build
1 @ 500 Pace

4 x 50 @ 1:15
2 Build
2 @ 200 Pace

6 x 25 @ :45
2 Kick UW, 1 Swim FAST

100 EZ
_________________

2050 SCY
About 45 minutes

-1:07, 1:05 on 100's
-:28-29 on 50's

Wednesday- February 10, 2010

Core:
Stretching
100 Mixed Sit-ups
3 x 20 Torso Twists with Tubing
3 x 15 Capt. Chair Knee Raises
Strethching

Swim:
800 Swim
400 Kick
600 Pull
200 Drill
__________

2000 SCY
About 40 minutes

Tuesday- February 9, 2010

(4x)
100 Free
50 Fly Drill
50 Back
50 Breast

4 x 200 @ 3:30
100 Kick, 100 Free DPS

4 x 300
Odd: Pull w/ Paddles & Snorkel @ 4:00
Even: Free, make each 100 faster @ 4:15

8 x 75 @ 1:15
Descend 1-4 Back, descend 5-8 Free

8 x 50 @ :55
Odd: Back
Even: Free
Descend each group of 2

200 EZ
____________________

4200 SCY
About 1 hr 20 min

-Left should has been stiff every morning for a week, mostly when I reach up to streamline. Usually works itself out by warmup, but has been lingering a bit lately. Trying to stretch more pre/post workout.

Monday- February 8, 2010

1000 Mixer (swim, kick, pull, drill at your choosing)

(5x)
1 x 150 free build @ 2:00
3 x 50 (50 fly/25 free; 25 back/25 free; 25 breast/25 free) @ :50

(5x)
1 x 100 kick build @ 2:00
2 x 50 free (:08 sprints of each wall) @ :50

5 x 50 free (2 easy, 3 build)@:50

5x 50 free (37 yards sprint)@ :60

5 x 50 choice (2 drill, 3 easy)

10 x 25 @ :30
2 Free No Breather, 1 UW No Breather
_____________________________

4500 SCY
About 1 hr 25 min

-1:42-1:45 on Build 150's, felt good and easy. Rested this weekend so I felt ALOT fresher than last Monday!
-Will progressively bring down yardage each day this week (taper) as I have the Auburn Masters Meet this weekend (100, 200, 500 Free, 50 & 100 Back, Relays). Not a full taper, but I should be rested.