Friday- October 8, 2010

500 Swim, every 4th lap back
500 Swim, every 4th lap 1-breather

4 x 200 (150 Perfect Stroke, 50 Overkick) @ 2:45
4 x 25 1-breather @ :30

3 x 200 Pull (all Equip) @ 2:45, desc 1-3
4 x 25 no breather @ :30

2 x 200 Kick @ 4:00
4 x 25 Kick @ :30

16 x 50 IM Order @ :60
4 Drill, 4 Relaxed, 4 Build, 4 Strong

5 x 100 Pull (Paddles Only) @ 1:30
-Perfect Stroke

200 EZ
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4600 SCY
About 1 hr 25 min

Thursday- October 7, 2010

600 every 3rd length stroke drill
4x 100 stroke drill IM order

4x 400 free @ :30 rest
-#1-all open turns long off each wall, #2-50 hypoxic/50 build, #3-75 strong, 25 easy kick, #4-300 strong, 100 easy

4x 300 @ :30 rest
-#1-IM drill, #2-50 stroke/25 free, #3-100 IM/50 kick twice, #4-IM

4x 200 @ :20 rest
-#1-kick, #2-50 stroke/50 kick, #3-25 fast/75 easy, #4-100 fast/100 easy

4x 100 free descend @ 1:30

200 easy
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5200 yards
About 90 minutes

-300 Strong was 3:30
-100 Fast @ 1:03, last 100 desc @ 1:03
-I'm outta shape! Its gonna take a few weeks of 4x weekly swimming to get back I believe.

Tuesday- October 5, 2010

3 X 100 @ 1:40
3 X 200 @ 3:00
3 X 150 @ 2:15
3 X 250 @ 3:45

3 X 100 Kick @ 2:15
6 X 50 Kick @ 1:00
8 X 25 Sprint Kick @ :45

(3x)
1 X 100 easy @ 2:00
4 X 25 Kick w/ Fins UW @ :45
4 X 25 sprint @ :45

300 EZ
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4200 SCY
About 1 hr 25 min

-Felt pretty good for taking a week off. Maybe it did me good?!

Monday- October 4, 2010

Drylands

(3x)
Hanging Knee Lifts 1 x 15
Choice of Abs 1 x 25
Torso Twists w/ Tubing 1 x 15 (each side)
Planks on 1/2 stability ball 1 x 45 sec
Stability ball knee tucks 1 x 15

(3x, :60 work/:30 rest, 2:00 between rounds)
1. Jump Rope
2. Medicine ball slams
3. Squats
4. Rows/Should Press (:30 each)
5. Abs (choice)
6. Lateral Raises/Front Raises (:30 each)
7. Tubing
8. Jump Rope
9. Incline Push ups (25 reps)
10. Step up Knee hikes

2.5 Mile Walk Home
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About 2 hours

-Starting back today, in the pool tomorrow.