Friday- July 9, 2010

600 Swim
200 Kick
400 Pull
200 Drill

8 x 75 @ 1:30
- Indiana IM
- 1-4 Build first 25, 5-8 Build last 25

5 x 400 (Desc 1-5)
1-2 Pull with Paddles & Snorkel @ 6:00
3-4 Pull with Paddles & Buoy @ 5:45
5 Swim (Faster than Pull)

50 EZ

10 x 50 Kick w/ Fins @ 1:00
25 All out/25 EZ

150 EZ
_____________

4700 SCM
About 1 hr 25 min

Thursday- July 8, 2010

400 Swim

6 x 150 @ :15 rest
50 Free, 50 Drill, 50 Choice

4 x 100 @ 1:30
4 x 50 @ :50
3 x 100 @ 1:25
3 x 50 @ :50
2 x 100 @ 1:20
2 x 50 @ :50
1 x 100 @ 1:15
1 x 50 @ :50

3 x 200 Pull @ 3:00

100 EZ
---------------
3500 LCM
About 1 hr

-swam at Sugarloaf today with the Swim Atlanta Masters lunch crowd
-made all 100's with David Jacobson

Tuesday- July 6, 2010

200 Swim
200 Kick
200 Pull
200 Drill

1 x 800 (every 4th lap build)
1 x 200 IM Kick (no board)
:30 rest
1 x 600 (every 3rd lap build)
1 x 200 IM Drill
:30 rest
1 x 400 (every other lap build)
1 x 200 IM Pull
:30 rest
1 x 300 (every 3rd lap fly)
1 x 100 Kick
:20 rest
1 x 300 (every 3rd lap back)
1 x 100 Kick
:20 rest
1 x 300 (every 3rd lap breast)
1 x 100 Kick

200 EZ
___________

4600 LCM
About 1 hr 30 min

Monday- July 5, 2010

4 x 100 @ 1:45
4 x 150 @ 2:30
1 x 200 @ 3:00

5 x 100 Kick @ 2:30

12 x 50 @ 1:10
-4 Drill, 4 Swim, 4 Drill
-Odd: Free, Even: Choice

8 x 150
-4 @ 3:00
150 Fr
50 Bk, 100 Fr
100 Bk, 50 Fr
150 Bk
-4 Pull (Paddles & Buoy) @ 2:15
Desc 1-4

(4x)
1 x 100 Moderate @ 2:00
1 x 50 FAST @ 1:30

200 EZ
____________

4300 LCM
About 1 hr 35 min

-1:43 on last 150 pull