Friday- October 29, 2010

600 swim every 4th length kick, 400 swim, every 4th length 1 breather free

6 x 150 free--100 build, 50 hypoxic @ 2:15

6 x 200 (100 free relaxed, 100 stroke strong)@ 3:00

6 x 250 (150 free build, 100 kick strong)@ 4:00

6x 50 choice fast @ 1:15

100 easy
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5000 SCY
About 90 minutes

Thursday- October 28, 2010

Walked while pushing Jacob (my 2-1/2 year old) in his Step 2 push car. Nice workout, especially on the hills!

About 3.25 miles
60 minutes

Wednesday- October 27, 2010

200 swim, 2x 25 no breathers, 200 IM drill, 2x 25 no breathers, 200 kick, 2x 25 no breathers, 200 swim, 2x 25 no breathers

8x 125 @ 2:00 (odds 75 IM or stroke 50 free build, evens 100 strong--open turn 25 1 breather)

400 Pull @ 5:30, 8x 50 stroke (4 build, 4 strong)
300 Pull @ 4:15, 8x 75 kick (4 build, 4 strong)
200 Pull @ 2:45, 8x 50 free (4 build, 4 strong)
100 Pull @ 1:30, 8x 25 choice (4 build, 4 strong)

100 easy kick, 100 easy stroke drill, 100 easy free
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5000 SCY
About 90 min

Tuesday- October 26, 2010

Weights:

Flat Dumbell Presses 3 x 15

Dumbell Shoulder Presses 3 x 15

Superset:
Lateral Raises 3 x 15
Front Raises 3 x 12

Lat Pulldown 3 x 15

Tricep Pulldown 3 x 15

Concentration Curls 3 x 15

Abs:
Hanging Knee Raises 3 x 15
Torso Twist w/ Tubing 3 x 15 (each side)

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About 45 min

Monday- October 25, 2010

1000 every 4th length backstroke

1000 swim choice (25 kick, 25 drill, 25 swim, 25 build)

20 x 50 free
- 4 fast@ 1:10
- 1 easy recovery @ 1:30

6 x 100 kick @ 2:10
-50 relaxed, 50 strong

12 x 75 @ 1:20
-odds stroke drill, evens stroke build

4 x 100 @ 1:45
-25 kick, 25 drill, 25 swim, 25 easy

___________________
5000 SCY
About 90 min