Wednesday- November 24, 2010

10 x 100 @ :15 rest
(4 swim, 4 pull, 2 kick)

4 x 100 Free @ 1:30 desc 1-4
6 x 25 Free FAST @ :30
:60 rest
4 x 100 Back @ 1:45 desc 1-4
6 x 25 Back FAST @ :30
:60 rest
3 x 100 Free @ 1:25 desc 1-3
8 x 25 Free FAST @ :30
:60 rest
3 x 100 Back @ 1:40 desc 1-3
8 x 25 Back FAST @ :30
:60 rest
1 x 400 Kick, every 4th length ALL OUT @ :30 rest
4 x 100 Build Choice @ 1:35
4 x 50 Choice FAST @ :60

200 EZ Warmdown
_________________

4300 SCY
About 1 hr 25 min

-100's free ranged from 1:15 down to 1:06
-100's back ranged from 1:20 down to 1:10
-tough workout if you swim it with honest efforts

Tuesday- November 23, 2010

5 x 200 @ :20 rest
1 swim, 1 kick, 1 pull, 1 drill, 1 swim

12 x 75
4 kick @ 1:40
4 IM (no free) @ 1:15
4 kick @ 1:30

3 x 100 @ 1:30 (hold under 1:10)
1 x 300 Pull @ 4:15
1 x 300 Swim, Neg Split @ 4:15
1 x 300 Pull @ 4:15
3 x 100 @ 1:15 (hold under 1:10)

200 EZ
_______________________________

3600 SCY
About an hour

Monday- November 22, 2010

Warm up
600 every 3rd length FT drag, 400 reverse IM drill

16 x 25 @:30
4 UW with Fins
4 Swim IM Order

12 x 25 :08 sprints off each wall @ :30

8 x 25 @ :30
descend each group of 2

4 x 25 fast choice @:30

20 x 50 all out @ 1:30
3 Free, 1 Choice

5 x 200 Pull w/ Buoy, Paddles, Snorkel @ 2:45

200 EZ
________________

4200 SCY
About 1 hour 35 min