Friday- November 5, 2010

5 x 100 Swim @ 1:45
4 x 100 Pull @ 1:30
3 x 100 Kick @ 2:00
2 x 100 IM Drill @ 2:00

2 x 100 @ 1:30 Hold 1:05
2 x 25 Kick w/ Fins UW @ :45
2 x 50 Swim w/ Fins Fly (25 Fast/25 EZ) @ :60
2 x 25 Kick w/ Fins UW @ :45
2 x 50 Swim w/ Fins Back (25 Fast/25 EZ) @ :60
2 x 25 Kick w/ Fins UW @ :45
2 x 50 Swim w/ Fins Breast (25 Fast/25 EZ) @ :60
2 x 25 Kick w/ Fins UW @ :45
2 x 50 Swim W/ Fins Free (25 Fast/25 EZ) @ :60

200 EZ
_____________

2400 SCY
About an hour

-Pool was closing in an hour when I got there due to a meet so I improvised.

Wednesday- November 3, 2010

Abs/Core:
(3x)
1 x 25 Ab of Choice
1 x 15 (each side) Torso Twist w/ Tubing
1 x 15 Capt. Chair Leg Raises
1 x 15 Hanging Knee Lifts
1 x 15 Stability Ball Knee Tucks

(3x)
1 x 100 Jumps w/ Jump Rope
1 x 20 on Vasa Trainer

Swim:
800 Swim
400 Kick
600 Pull w/ Snorkel & Paddles Only
200 IM Drill
____________

2000 SCY

90 minutes total

Tuesday- November 2, 2010

400 Swim
200 Kick
300 Pull
100 Drill

5 x 150 @ 2:30
-100 BR3/5 by 50's, 50 Kick

(5x)
150 Build @ 2:15
3 x 50 @ :50
-Fly/Fr, Bk/Fr, Br/Fr

(5x)
100 Build @ 1:30,1:45 (alt by round)
2 x 25 No Breather FAST @ :45

5 x 100 Pull @ 1:45, 1:40, 1:35, 1:30, 1:25
-BR3, use buoy and ankle band (or lock)

5 x 50 FAST @ 1:00

5 x 50 Choice @ 1:00
-2 Drill, 3 EZ
___________________

5000 SCY
About 1 hr 40 min