Friday- October 22, 2010

4 X 100 @ 1:40
1 X 300 @ 4:30
4 X 100 @ 1:30
1 X 200 @ 3:00
6 X 50 descend 1-3/4-6 @:50

(3x)
1 X 300 @ 4:30, 4:00, 3:30
1 X 200 @ 3:00, 2:40, 2:20
1 X 100 @ 1:30, 1:20, 1:10
-Rnd 1 50 free, 50 back
-Rnd 2 Free Swim
-Rnd 3 Pull (Buoy & Paddles)

1 X 300 kick @ 5:45
4 X 50 kick @ 1:00
8 X 25 sprint kick @ :45

(4x)
1 X 75 easy @ 1:30
1 X 50 fast @ 1:00

200 EZ
_________________

5000 SCY
About 90 minutes

Wednesday- October 20, 2010

5 X 100 @ 1:40
2 X 250 @ 3:45
1 X 500 neg split

(8x)
1 X 50 @ 1:00
1 X 75 @ 1:00
-2 sets pull, 2 swim, 2 pull, 2 swim

1 X 200 kick 4:00
4 X 75 kick 1:30
4 X 50 kick 1:00

(3x)
2 X 100 IM 1:45
4 X 50 stroke 1:00
Round 1 50's fly, 2 back, 3 breast.

2 X 75 easy 1:30
2 X 50 FAST @ 1:00

200 EZ
__________________

4850 SCY
About 1 hr 30 min

Monday- October 18, 2010

1 x 200 @ 3:20
4 x 100 @ 1:40
1 x 300 @ 4:30
4 x 100 @ 1:30
6 x 50 @ :50
-Desc 1-3,4-6

(2x)
1 x 200 Pull @ 3:00
1 x 100 FAST @ 1:30
1 x 50 EZ @ 1:30
1 x 200 Pull @ 3:00
1 x 50 FAST @ 1:00
1 x 50 EZ @ 1:00

2 x 200 Kick @ 4:00
8 x 50 Kick w/fins @ :45

6 x 50 Scull @ :15 rest
-1 front, 1 side, 1 rear (x2)

200 EZ
_________________________

4200 SCY
About 1 hr 20 min