Friday- December 3, 2010

400 Swim
200 Kick
300 Pull
100 Drill

8 x 50 @ :55
-Desc in sets of 2
-Odd Free, Even Back

(4x)
1 x 250 Pull @ 3:00
2 x 125 IM (50 Free) @ 1:50
3 x 50 Free @ :45
4 x 25 IM Order @ :30
:60 rest

8 x 50 Kick w/ Fins @ :60
Hold :30 or under

200 EZ
_____________

5000 SCY
About 1 hr 30 min

-Held 2:43-2:46 on 250's pull
-All 50's Kick w/ fins were :30 or under
-Not necessary a hard workout, but its steady effort the whole workout

Wednesday- December 1, 2010

(2x)
250 Swim
150 Drill
100 Kick

4 x 200 @ 3:15
-25 Drill, 25 Swim
-Back/Free by 50

4 x 200 Strong @ 4:00
-Back, broken :10 at 75/150

4 x 200 @ 2:45
-Pull w/ Paddles & Snorkel

4 x 200 Strong @ 4:00
-Free, broken :10 at 75/150

1 x 600 Kick
-25 Relaxed, 25 Strong

200 EZ Warmdown
___________________

5000 SCY
About 1 hr 45 min

-Held 2:25-2:27 on 200's Back, 2:10-2:12 on Free
-Not very fast but I'm kinda tired from 3 days of 5000+ yards in a row. I'm finally starting to try to build back into some yardage

Tuesday- November 30, 2010

400 Swim
300 IM Drill
200 Kick
100 Build

(3x)
1 x 200 Free Aerobic @ 2:40
1 x 150 (25 Fr, 25 Bk) @ 2:15
1 x 100 Drill @ 1:45
1 x 50 FAST @ :60

8 x 75 Pull @ 1:15
Odd: Breathe every 5 (BR5)
Even: FAST

(3x)
1 x 200 IM (25 Drill, 25 FAST) @ 3:15
1 x 150 Kick (25 EZ, 25 FAST) @ 3:00
1 x 100 Drill @ 1:45
1 x 50 FAST @ :60

4 x 75 Pull @ 1:15
Odd: Build
Even: Stroke

12 x 50 @ :60
Odd: 25 Drill, 25 Free
Evens: 25 Choice FAST, 25 Free FAST

6 x 25 UW Choice @ :35

150 EZ
______________

5800 SCY
About 1 hr 45 min

-Good workout and first time I've gone over 5K in awhile
-Felt better as workout progressed

Monday- November 29, 2010

4 x 25 Swim @ :15 rest
4 x 50 Swim @ :20 rest
4 x 75 Swim @ :20 rest
4 x 100 Swim @ :20 rest

(10x)
1 x 50 Kick @ :60
1 x 50 Fly/Back @ :50

(3x)
4 x 50 @ :50 Desc 1-4
1 x 300 Pull FAST @ 4:00
1 x 200 Kick Recovery @ :30 rest

200 EZ
____________

4300 SCY
About 1 hr 15 min

-3:23, 3:19, 3:14 on 300's pull (buoy & paddles)
-Felt kinda crappy since I hadn't swam since last Weds.