5 x 100 Choice
5 x 100 Drill Choice
12 x 25 Drill/Swim Fly @ :30
500 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Kick Fly on Back/Back @ :30
400 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Fly Drill/Fly @ :30
300 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Back Drill/Back Swim @ :30
200 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Free Drill/Free Swim @ :30
4 x 50 EZ @ 1:00
______________________
5200 SCY
About 1 hr 35 min
Friday, May 7, 2010
Thursday, May 6, 2010
Thursday- May 6, 2010
Theme: Sustained Effort
300 Swim
200 Kick
300 Pull
200 Drill
10 x 100 @ 1:30 (4 Build, 3 Desc, 3 Strong)
10 x 75 Back @ 1:15 (same pattern as above)
10 x 50 Kick @ 1:00 (same pattern as above)
6 x 100 @ 1:30 (3 Desc, 3 Strong)
6 x 75 Back @ 1:15 (same pattern as above)
6 x 50 Kick @ 1:00 (same pattern as above)
8 x 50 @ 1:00
-2 Build, 2 Desc, 2 Strong, 2 EZ
200 EZ Warmdown
________________________
5200 SCY
About 1 hr 35 min
-Pretty good workout and effort
-1:03 on strong 100's, :50-53 on 75's Back, :42 on 50's Kick
-Two weeks out from today for first swim at Nationals! (1000 Free)
-Starting to give myself a little more rest on sets even though I'm keeping the yardage up until Wednesday of next week.
300 Swim
200 Kick
300 Pull
200 Drill
10 x 100 @ 1:30 (4 Build, 3 Desc, 3 Strong)
10 x 75 Back @ 1:15 (same pattern as above)
10 x 50 Kick @ 1:00 (same pattern as above)
6 x 100 @ 1:30 (3 Desc, 3 Strong)
6 x 75 Back @ 1:15 (same pattern as above)
6 x 50 Kick @ 1:00 (same pattern as above)
8 x 50 @ 1:00
-2 Build, 2 Desc, 2 Strong, 2 EZ
200 EZ Warmdown
________________________
5200 SCY
About 1 hr 35 min
-Pretty good workout and effort
-1:03 on strong 100's, :50-53 on 75's Back, :42 on 50's Kick
-Two weeks out from today for first swim at Nationals! (1000 Free)
-Starting to give myself a little more rest on sets even though I'm keeping the yardage up until Wednesday of next week.
Wednesday, May 5, 2010
Thursday- May 5, 2010
Theme: Core/Drylands
Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Torso Twists w/ Tubing 1 x 20 (each side)
Half-ups 1 x 25
Hanging Knee Lifts 1 x 15
Stability Ball Knee Tucks 1 x 20
Choice of Sit-up 1 x 25
:30 rest
200 Addition Abs of choice
4 x 25 on Vasa Trainer
Shoulder Stability 6 x 15
Chest Flys 3 x 15
Swim:
800 Swim
400 Kick w/ Fins
600 Pull
200 Drill
____________
2000 SCM
About 40 min
Total Workout: About 1 hr 30 min
Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Torso Twists w/ Tubing 1 x 20 (each side)
Half-ups 1 x 25
Hanging Knee Lifts 1 x 15
Stability Ball Knee Tucks 1 x 20
Choice of Sit-up 1 x 25
:30 rest
200 Addition Abs of choice
4 x 25 on Vasa Trainer
Shoulder Stability 6 x 15
Chest Flys 3 x 15
Swim:
800 Swim
400 Kick w/ Fins
600 Pull
200 Drill
____________
2000 SCM
About 40 min
Total Workout: About 1 hr 30 min
Tuesday, May 4, 2010
Tuesday- May 4, 2010
300 Swim
300 Reverse IM Drill
200 Kick
4 x 50 Build @ 1:00
2 x 300 Free @ 4:00
12 x 25 @ :30 (4 Fly, 4 Back, 2 No Breathers, 2 1-Breath)
4 x 150 Free @ 2:00
12 x 25 @ :30 (4 Fly, 4 Back, 2 No Breathers, 2 1-Breath)
6 x 100 Free, 2 @ 1:25, 2 @ 1:15, 2 @ 1:05
12 x 25 @ :30 (4 Fly, 4 Back, 2 No Breathers, 2 1-Breath)
(4x)
4 x 50 Kick @ 1:00
1 x 100 IM Strong @ 2:00
200 EZ
_______________
5100 SCY
About 1 hr 35 min
-Missed the last 100 @ 1:05
-Pretty tired puppy by the last set and in general, having hard time getting up in the AM. I really need a day off, but will push until the weekend and take either Sat/sun or just Sun off.
300 Reverse IM Drill
200 Kick
4 x 50 Build @ 1:00
2 x 300 Free @ 4:00
12 x 25 @ :30 (4 Fly, 4 Back, 2 No Breathers, 2 1-Breath)
4 x 150 Free @ 2:00
12 x 25 @ :30 (4 Fly, 4 Back, 2 No Breathers, 2 1-Breath)
6 x 100 Free, 2 @ 1:25, 2 @ 1:15, 2 @ 1:05
12 x 25 @ :30 (4 Fly, 4 Back, 2 No Breathers, 2 1-Breath)
(4x)
4 x 50 Kick @ 1:00
1 x 100 IM Strong @ 2:00
200 EZ
_______________
5100 SCY
About 1 hr 35 min
-Missed the last 100 @ 1:05
-Pretty tired puppy by the last set and in general, having hard time getting up in the AM. I really need a day off, but will push until the weekend and take either Sat/sun or just Sun off.
Monday, May 3, 2010
Monday- May 3, 2010
Theme: Back to Training
200 Swim
200 Kick
200 Pull
200 Drill
200 Swim
12 x 75
(2x)
3 IM @ 1:20
3 Free @ 1:10
12 x 200 Pull
3 IM w/ Buoy only, desc 1-3 @ 3:15
3 Free w/ Paddles & Buoy, desc 1-3 @ 2:45
3 Free w/ Paddles & Snorkel, desc 1-3 @ 2:45
3 Free w/ Paddles & Buoy, desc 1-3 @ 2:45
10 x 50 Kick w/ Fins @ 1:00
-keep all of them under :30
200 EZ
____________________________
5000 SCY
About 1 hr 30 min
-Nothing hard, but not having a day off in over week I didn't want to slam myself either today
-2:10 on 200's with Paddles & Buoy
-All 50's kick where under :30 with Fins
200 Swim
200 Kick
200 Pull
200 Drill
200 Swim
12 x 75
(2x)
3 IM @ 1:20
3 Free @ 1:10
12 x 200 Pull
3 IM w/ Buoy only, desc 1-3 @ 3:15
3 Free w/ Paddles & Buoy, desc 1-3 @ 2:45
3 Free w/ Paddles & Snorkel, desc 1-3 @ 2:45
3 Free w/ Paddles & Buoy, desc 1-3 @ 2:45
10 x 50 Kick w/ Fins @ 1:00
-keep all of them under :30
200 EZ
____________________________
5000 SCY
About 1 hr 30 min
-Nothing hard, but not having a day off in over week I didn't want to slam myself either today
-2:10 on 200's with Paddles & Buoy
-All 50's kick where under :30 with Fins
Sunday, May 2, 2010
Sunday- May 2, 2010
Tigers Master Meet- Day 2 (Clemson, SC)
Warmup:
600 Swim
200 Kick (no board)
200 IM Drill
2 x 100 Build @ 2:00
500 Free: 5:30.01
100.6
106.3
108.4
106.2
108.2
-I pretty much floated it. When I dove in and on each turn for about 150 the B70 I was wearing was ballooning from the chest. It was from the lotion on my body not allowing the suit to stick to my skin.....I hadn't thought about it, but now I know. That is why I wanted this last "tune up" meet before Nationals. Guy next to me in the 40-44 age group went 5:08! That close to what I want to do at Nationals and I wasn't feeling it today to push myself that hard to try to race him.
100 IM: 59.73
-I just wanted to break a minute, so I was happy. I completely forgot to take a breath at all on the Fly! Whoops! 30-yr old Lance Asti went 52 something next to me!
100 Free: 50.47
24.49
25.99
-Best event/swim of the day. Swam next to Lance Asti so I knew he was he was gonna be fast. Surprising we were even the first 50 and then he decided to hit another gear and negative split it! However I was thrilled with my time....so close to breaking 50 sec! I'll do it at Nationals for sure!
200 Free Relay: 22.85
-I went 2nd
200 Back: 2:14.31
33.52
36.09
32.03
32.67
-I wanted to negative split it and I did....by alot! First 100 I cruised, probably too much, and got on it the 2nd 100. Happy with the time and I'm pretty sure I can be in the 2:08 area at Nationals.
-In summary I'm really happy with the way I swam in the middle of training and can't wait to taper and get to Nationals. I have about 10 days of training normal and then I'll start backing down.
Warmup:
600 Swim
200 Kick (no board)
200 IM Drill
2 x 100 Build @ 2:00
500 Free: 5:30.01
100.6
106.3
108.4
106.2
108.2
-I pretty much floated it. When I dove in and on each turn for about 150 the B70 I was wearing was ballooning from the chest. It was from the lotion on my body not allowing the suit to stick to my skin.....I hadn't thought about it, but now I know. That is why I wanted this last "tune up" meet before Nationals. Guy next to me in the 40-44 age group went 5:08! That close to what I want to do at Nationals and I wasn't feeling it today to push myself that hard to try to race him.
100 IM: 59.73
-I just wanted to break a minute, so I was happy. I completely forgot to take a breath at all on the Fly! Whoops! 30-yr old Lance Asti went 52 something next to me!
100 Free: 50.47
24.49
25.99
-Best event/swim of the day. Swam next to Lance Asti so I knew he was he was gonna be fast. Surprising we were even the first 50 and then he decided to hit another gear and negative split it! However I was thrilled with my time....so close to breaking 50 sec! I'll do it at Nationals for sure!
200 Free Relay: 22.85
-I went 2nd
200 Back: 2:14.31
33.52
36.09
32.03
32.67
-I wanted to negative split it and I did....by alot! First 100 I cruised, probably too much, and got on it the 2nd 100. Happy with the time and I'm pretty sure I can be in the 2:08 area at Nationals.
-In summary I'm really happy with the way I swam in the middle of training and can't wait to taper and get to Nationals. I have about 10 days of training normal and then I'll start backing down.
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