Saturday- May 15, 2010

10 x 100 Choice @ 2:00
(Swim, Kick, Pull, Drills)

6 x 50 @ 1:00
Desc 1-3,4-6

1 x 500 Broken :15 @ the 250
-First 250 1:15ish pace
-Second 250 1:10 or under pace
50 EZ

12 x 50 @ 1:10
odd: Swim Choice
even: Kick

4 x 200 Pull w/ Paddles & Snorkel @ 3:00
-Moderate working on catch & head position

6 x 25 @ :45
Odd: Sprint 20
Even: Build to race finish

200 EZ
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3600 SCY
About 1 hr 15 min

Friday- May 14, 2010

3 x 100 @ 1:40
3 x 200 @ 3:20
4 x 50 Build @ 1:00

1 x 600 Broken :15 @ the 300
-hold 1:15 first 300
-hold under 1:10 second 300
50 EZ

4 x 50 Back @ 1:15
-desc 1-4 to 100%
50 EZ

5 x 100 Free @ 2:00
-Hold 1000 Pace
50 EZ

(5x)
1 x 50 w/ Fins 25 Fast Choice/25 EZ @ 1:00
2 x 25 UW @ :40
1 x 50 Kick EZ @ 1:00

1 x 50 Free from Dive 100%

200 EZ Warmdown
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3550 SCY
About 1 hr 15 min

-Felt good, starting to feel a little rested
-3:44, 3:23 on broken 600
-:29 on 50 back
-Held 1:03-1:04 on all 100's, probably a bit fast, but felt easier the more I got into the 5.

Thursday - May 13, 2010

250 Swim
250 Kick
250 Pull
250 Drill

1 x 800 Broken :15 @ 400
-First 400 hold 1:15 or under
-Second 400 hold sub 1:10

6 x 50 Kick @ 1:10

6 x 50 Back @ 1:15
1-3: Perfect Stroke
4-6: Desc 1-3

3 x 100 Free @ 2:00
Desc 1-3 to 85/90%

12 x 50 @ :60
Odd: Perfect Stroke
Even: 1000 Race Pace

200 EZ Warmdown
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3500 SCY
About 1 hr 15 min

-4:57/4:37 on 800 Broken
-:30 on last 50 Back
-1:00 on last 100 Free
-32's on 50's @ 1000 Pace

Wednesday- May 12, 2010

400 Swim
200 Kick
200 Pull
200 Drill

16 x 50 @ :55
4 IM Order 25 Drill/25 Swim
4 Free 25 Drill/25 Swim
4 Back 25 Kick/25 Swim
4 Free 25 Kick/25 Build

3 x 100 Kick @ 2:00 Desc 1-3
3 x 200 Pull (Paddles & Buoy) @ 2:45 Desc 1-3
3 x 300 Free @ 4:15 Desc 1-3

8 x 25 w/ Fins @ :40
Odd: Kick UW
Evens: Fast Swim- Choice

200 EZ
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4000 SCY
About 1 hr 15 min

-1:30 on last kick, 2:10 on pull, 3:25 on swim
-True taper starts tomorrow :D

Tuesday- May 11, 2010

500 Swim
200 Kick
200 Drill
100 Build

4 x 200 Pull (Paddles & Snorkel) @ 2:45
4 x 200 Broken (Back) @ 3:30, Desc 1-4
-Break :10 @ 75/150
4 x 200 Pull (Paddles & Snorkel) @ 2:45
4 x 200 Broken (Free) @ 3:30, Desc 1-4
-Break :10 @ 75/150

1 x 600 Kick (50 Mod/25 FAST)

200 EZ
________________

5000 SCY
About 90 min

-2:17 on last broken 200 Back
-1:59 on last broken 200 Free
-Just wanted to be within :10 of best times.
-Will go 4000-5000 tomorrow and then start dropping the yardage for the full taper on Thur into next week.

Monday- May 10, 2010

300 Swim, 200 Kick, 300 Pull, 200 Drill

10 x 75 @ :15 rest
odd: 25 Fly/ 25 Fr DPS/ 25 Fr Build
even: 25 Fr/ 25 Bk DPS/ 25 Bk Build

4 x 100 Pull @ 1:25 Build, 4 x 100 Fr Desc 1-4 @ 1:25
8 x 50 FAST Fr @ 1:15
3 x 100 Pull @ 1:25 Build, 3 x 100 Bk Desc 1-4 @ 1:40
4 x 50 Bk FAST @ 1:20
2 x 100 Kick Build @ 2:15, 2 x 100 Kick Desc 1-2 @ 2:15
1 x 100 Choice FAST

300 EZ
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4500 SCY
About 1 hr 30 min