Friday- March 12, 2010

Theme: Test Set, Sprint

500 Swim
200 Kick
200 Pull
200 IM Drill
4 x 50 Build @ 1:00
4 x 25 Fast @ :45

TEST SET:
16 x 50 ALL OUT @ 3:00
-From the Blocks
-Choice

200 Drill/200 Easy

1 x 500 Pull w/ Paddles & Snorkel

200 EZ
______________

3300 SCY
About 1 hr 35 min

-Did 6 Free, 2 Back, 6 Free, 2 Back
-Didn't get times as I train alone, but free where in the :25-26 range maybe and Backs under :30 based on pace clock, but inaccurate.

Thursday- March 11, 2010

Theme: Short and fast

10 x 100 @ :20 rest
4 Swim, 4 Drill, 2 Kick

6 x 100 Free Descend @ 1:30
6 x 25 Free FAST @ :30

6 x 100 Choice Descend @ 1:40
6 x 25 Choice FAST @ :30

4 x 100 Free Descend @ 1:30
8 x 25 Free FAST @ :30

4 x 100 Choice Descend @ 1:40
8 x 25 Choice FAST @ :30

400 Kick, every 4th lap ALL OUT

4 x 100 Pull Build @ 1:30
4 x 50 Choice FAST @ 1:00

6 x 50 Ascend to Easy @ :55
_____________________________

5000 SCY
About 1 hr 39 min

Wednesday- March 10, 2010

Theme: Drylands

Core:
(3x)
Sit-up (your choice) 1 x 25
Capt. Chair Leg Raises 1 x 15
Torso Twist w/ Tubing 1 x 20
Hanging Knee Lifts 1 x 15
Stability Ball Knee Tucks 1 x 15

200 Other Various Abs
Vasa Trainer 3 x 15

Weights:
Bench 3 x 15
Dumbell Chest Flys 3 x 15
Dumbell Shoulder Press 3 x 15
Side Lateral Raises 3 x 15
Front Raises 3 x 15
Lat Pull 3 x 15
Dips 3 x 15
Tricep Kickback 3 x 15
Concentration Curls 3 x 15
Straight Bar Curls 3 x 15

Swim:
800 Swim
400 Kick w/ Fins
600 Pull w/ Paddles & Snorkel
200 IM Drill

_______________________

About 2 hrs

Tuesday- March 9, 2009 (Double)

Theme: Dryland

-Run/Walk 3-3.5 miles
-Never walked more than 2 minutes
-45 minutes

Tuesday- March 9, 2009

Theme: Middle distance

700 swim every 4th length stroke drill, 300 kick

(5x)
100 IM easy, 100 free build @ 3:00

5x 300 Free Pull strong @ 4:00
100 easy kick, 100 easy swim
5x 150 Stroke or IM - no free strong @ 2:15
100 easy kick, 100 easy swim
5x 50 Kick strong @ :60
100 easy swim
_________________

5000 SCY
About 1 hr 26 min

-Two Words: That Hurt!
-3:20-3:23 on 300's Pull
-1:53-1:55 on 150's Back
-:41-:43 on 50's Kick
-The pulls pretty much shot my shoulders. Feel pretty tired (but in a good way). Gonna pop a few Advil for shoulders, which I rarely do.

Monday- March 8, 2010

Theme: A little distance

600 Swim, every 4th lap scull
400 Swim, every 4th lap kick

6 x 50 @ :50
-odds, Hypoxic (Breathe every 5)
-Evens Build

1 x 600 @ 8:00 Neg. Split
1 x 400 Pull @ 6:00
2 x 300 @ 4:00 Neg. Split
1 x 300 Pull @ 4:30
3 x 200 @ 2:40 Desc 1-3
1 x 200 Pull @ 3:00
4 x 150 @ 2:00 Desc 1-4
1 x 100 Pull @ 1:30

(4x)
1 x 100 Kick FAST @ 1:45
1 x 50 Stroke @ 1:10

200 EZ (25 scull, 25 swim)
_________________

5000 SCY
About 1 hr 30 min

-3:50/3:45 on 600, 1:50/1:45 on 300's, down to 2:16 on 200, down to 1:41 on 150