Friday- July 23, 2010

10 x 100 Choice @ 2:15
(Swim, Kick, Pull, Drill)

6 x 50 @ 1:15
Desc 1-3, 4-6

500 Broken :20 @ 250
First 250 hold 1:30ish pace
Second 250 hold under 1:25 pace
50 EZ

12 x 50 @ 1:15
Odd: Choice, Perfect Stroke
Even: Kick, no board

4 x 200 Pull w/ Paddles & Snorkel @ 4:00
-Desc 1-4, work on stroke catch, head position

6 x 25 @ 1:00
Odd: Fast 20, EZ 5- work on break out
Even: Build to race finish

150 EZ
_______________

3500 LCM
About 1 hr 20 min

-3:40, 3:25 on 250's
-Desc down to 2:25 on pull's

Thursday- July 22, 2010

3 x 100 @ 1:50
3 x 200 @ 3:30
4 x 50 Build @ 1:00

1 x 600 Broken :20 @ 300
Hold 1:30 first 300
Hold 1:25 second 300
50 EZ

4 x 50 Choice @ 1:15
Desc 1-4 to 100%
50 EZ

5 x 100 @ 2:15
Hold 800 Pace
50 EZ

(3x)
1 x 50 w/ Fins 25 Fast/25 EZ @ 1:15
2 x 25 UW @ :45
1 x 50 Kick EZ @ 1:15

1 x 50 from start all out

200 EZ
______________

3250 LCM
About 1 hr 20 min

-Held 1:13-1:15 on 100's
-27.1 on last 50 on the watch

Wednesday- July 21, 2010

Weights:

Chest:
3 x 15 Dumbell Presses
3 x 15 Chest Flys

Shoulders:
3 x 15 Dumbell Shoulder Press
3 x 15 Dumbell Lateral Raises
3 x 15 Dumbell Front Raises

Back:
3 x 15 Lat Pulls
3 x 15 Straight Arm Pulldowns

Bicep:
3 x 15 Concentration Curls

Tricep:
3 x 15 Tricep Kickbacks

Thighs:
3 x 15 Leg Press

Hamstrings:
3 x 15 Leg Curls

Abs:
200 Various Abs

________________

About 1 hour

Tuesday- July 20, 2010

400 Swim
200 Kick
200 Pull
200 Drill

16 x 50 @ 1:10
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 @ 2:30 Desc 1-3
3 x 200 Pull (Paddles & Buoy) @ 3:15 Desc 1-3
3 x 300 Free @ 5:15 Desc 1-3

8 x 25 w/ Fins @ :45
Odd: Kick UW
Evens: Fast Swim- Choice

100 EZ
_________________

3900 LCM
About 1 hr 30 min

-1:48 on last 100 Kick, 2:28 on last 200 Pull, 3:51 on last 300 swim

Monday- July 19, 2010

300 Swim
200 Kick
300 Pull
200 Drill

10 x 100 @ 1:45 (4 Build, 3 Desc, 3 Strong)
10 x 75 @ 1:30 Choice (Same Pattern as above)
10 x 50 Kick @ 1:20 (Same Pattern as above)
50 EZ

6 x 100 @ 1:45 (3 Desc, 3 Strong)
6 x 75 @ 1:30 Choice (Same pattern as above)
6 x 50 @ 1:20 (Same pattern as above)
50 EZ

100 EZ
_____________

4800 LCM
About 1 hr 40 min

-I am now just focusing on Marlena and getting her ready for Master Worlds in Sweden. See leaves in about 10 days so I will be tapering her and not focusing on me since I'm done with competitions for awhile now. I'll pick mine back up once Marlena leaves for Sweden. This gives me more energy to do running, weights, drylands....I need to pick that stuff back up.