300 Swim
200 Drill
300 Swim
200 Kick
3 x 400 @ 75% effort w/ :20 rest
4 x 50 Kick @ 85% effort w/ :10 rest
4 x 25 IM Order @ 95% effort w/ :20 rest
3 x 300 @ 85% effort w/ :20 rest
4 x 50 Choice @ 95% effort w/ :20 rest
4 x 25 Kick @ 75% effort w/ :20 rest
8 x 25 Kick UW w/ Fins @ :20 rest
100 EZ
______________
4000 SCM
About 1 hr 30 min
-Swam over at Central since there is a meet going on this weekend at Mt. View
-5:35-5:40 on 400's, 3:52-4:00 on 300's
-Have Adult Swim League Meet tonight and the Championships at GA Tech on Sunday.
Friday, June 25, 2010
Thursday, June 24, 2010
Thursday- June 24, 2010
(3x)
2 x 100 @ 1:50
1 x 100 Kick @ :15 rest
1 x 100 Drill @ :15 rest
1 x 2000
-400 IM Pull (Buoy Only), 400 Free Swim, 2 x 200 IM Pull (Buoy Only), 800 Free Swim
16 x 50
-4 Drill @ 1:15
-4 Swim, Desc 1-4 @ 1:10
-4 Drill @ 1:15
-4 Swim, Desc 1-4 @ 1:10
200 EZ
_______________
4200 LCM
About 1 hr 30 min
-Pretty tired in this morning. 3 Days in row are piling on a bit while I'm just getting back into normal core training.
2 x 100 @ 1:50
1 x 100 Kick @ :15 rest
1 x 100 Drill @ :15 rest
1 x 2000
-400 IM Pull (Buoy Only), 400 Free Swim, 2 x 200 IM Pull (Buoy Only), 800 Free Swim
16 x 50
-4 Drill @ 1:15
-4 Swim, Desc 1-4 @ 1:10
-4 Drill @ 1:15
-4 Swim, Desc 1-4 @ 1:10
200 EZ
_______________
4200 LCM
About 1 hr 30 min
-Pretty tired in this morning. 3 Days in row are piling on a bit while I'm just getting back into normal core training.
Wednesday, June 23, 2010
Wednesday- June 23, 2010
300 Swim
300 Kick
300 Pull
6 x 50 Build @ 1:10
Odd: Free
Even: Choice
6 x 400 @ 6:00
1-3: Pull w/ Paddles & Snorkel
4-6: Free, Desc 1-3
(2x)
3 x 100 Kick @ 2:10, 2:00, 1:50
6 x 50 Swim w/ Fins @ 1:00
Odds: Free, Evens: Choice
200 EZ
___________________
4700 LCM
About 1 hr 40 min
-Held 5:35-5:40 on 400's Pull
-5:45, 5:35, 5:20 on 400's Swim
300 Kick
300 Pull
6 x 50 Build @ 1:10
Odd: Free
Even: Choice
6 x 400 @ 6:00
1-3: Pull w/ Paddles & Snorkel
4-6: Free, Desc 1-3
(2x)
3 x 100 Kick @ 2:10, 2:00, 1:50
6 x 50 Swim w/ Fins @ 1:00
Odds: Free, Evens: Choice
200 EZ
___________________
4700 LCM
About 1 hr 40 min
-Held 5:35-5:40 on 400's Pull
-5:45, 5:35, 5:20 on 400's Swim
Tuesday, June 22, 2010
Tuesday- June 22, 2010
400 Swim
200 Kick
200 Pull
200 Drill
8 x 200
Odds: 50 1-Arm Fly, 50 Back (25 Kick/25 Swim), 50 Free Drill, 50 FAST Free @ :20 rest
Evens: Free, Desc 1-4 @ 3:10
6 x 150
1-3: Pull w/ Buoys & Paddles @ 2:30
4-6: Swim Free, Desc 1-3 @ 2:30
6 x 100
Odd: 25 No Breathe (or 1), 25 Build, 50 Choice (non-free)
Even: Desc 1-3
6 x 50 @ :50
Odd: Build
Even: FAST
200 EZ
___________________
4600 LCM
About 1 hr 45 min
-2:28 on last 200 Free, 1:54 on 150, 1:08 on 100
-Swam with Marlena Hankins and will probably continue to train together. Been asked to help her prepare for World's (Masters) in Sweden. So I'm thrilled and honored to help her!
-Will go for a run tonight. This week will be the start of getting back to core training for me (swimming, running, abs, weights). While I do have a few events upcoming, none are of major significance for me. The goal now is weight loss. I want to get down around the magic 200 lbs mark. I'm hovering and plateaued at around 221-224ish (down from 240 something a year ago!).
200 Kick
200 Pull
200 Drill
8 x 200
Odds: 50 1-Arm Fly, 50 Back (25 Kick/25 Swim), 50 Free Drill, 50 FAST Free @ :20 rest
Evens: Free, Desc 1-4 @ 3:10
6 x 150
1-3: Pull w/ Buoys & Paddles @ 2:30
4-6: Swim Free, Desc 1-3 @ 2:30
6 x 100
Odd: 25 No Breathe (or 1), 25 Build, 50 Choice (non-free)
Even: Desc 1-3
6 x 50 @ :50
Odd: Build
Even: FAST
200 EZ
___________________
4600 LCM
About 1 hr 45 min
-2:28 on last 200 Free, 1:54 on 150, 1:08 on 100
-Swam with Marlena Hankins and will probably continue to train together. Been asked to help her prepare for World's (Masters) in Sweden. So I'm thrilled and honored to help her!
-Will go for a run tonight. This week will be the start of getting back to core training for me (swimming, running, abs, weights). While I do have a few events upcoming, none are of major significance for me. The goal now is weight loss. I want to get down around the magic 200 lbs mark. I'm hovering and plateaued at around 221-224ish (down from 240 something a year ago!).
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