Friday- November 12, 2010

1000 Warmup, every 4th lap kick w/o board

12 x 50 Drill IM order (x3) @ :60

400 Free Cruise, 400 IM Pull FAST :20 rest
300 Free Cruise, 300 IM Pull FAST
200 Free Cruise, 200 IM Pull FAST
100 Free Cruise, 100 IM Pull FAST
300 Free Cruise, 300 Kick FAST :20 rest
200 Free Cruise, 200 Kick FAST
100 Free Cruise, 100 Kick FAST

200 EZ Warmdown
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5000 SCY
1 hr 30 min

Wednesday- November 10, 2010

WARMUP
400 Swim
200 Kick
200 Pull
200 IM Drill

SET 1
3 x 50 Drill @ :50
1 x 100 Kick @ 2:00
3 x 50 Descend @ :50
1 x 100 Kick @ 2:00

SET 2
300 Pull (Hold under 1:15 per 100) @ 4 : 20
250 HARD @ 3 : 20
100 KICK @ 2 : 30

300 Pull (Hold under 1:15 per 100) @ 4 : 20
200 HARD @ 2 : 40
100 KICK @ 2 : 30

300 Pull (Hold under 1:15 per 100) @ 4 : 20
150 HARD @ 2 : 00
100 KICK @ 2 : 30

300 Pull (Hold under 1:15 per 100) @ 4 : 20
100 HARD @ 1 : 20
100 KICK @ 2 : 30

300 Pull (Hold under 1:15 per 100) @ 4 : 20
50 HARD @ : 40
100 KICK

SET 3
20 x 25 @ :30
4- Kick w/ fins underwater (odds streamline free, even SDK on back)
4- Swim w/ fins and snorkel, work on head down, perfect stroke

200 EZ Warmdown
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5000 SCY
Exactly 1 hr 35 min

-Held 3:30-3:33 on 300's Pull
-2:49, 2:12, 1:38, 1:03, :27 on Hard distances
-Repeat workout from this time last year....improved from last years times.

Tuesday- November 9, 2010

1000 (400 Swim, 200 Kick, 200 Pull, 200 IM Drill)

5 x 150 @ :15 rest
100 build, 50 kick

(5x)
150 Build @ :15 rest
3 x 50 @ :60
-Fl/Fr, Bk/Fr, Br/Fr

(5x)
1 x 100 @ 1:30 (hold under 1:15)
2 x 50 @ :60 (one breath per 25)

5 x 50 Build @ :60
5 x 50 Sprint @ :60
5 x 50 (2 Drill, 3 EZ) @ :60

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5000 SCY
About 1 hr 35 min