Friday- December 10, 2010

250 Free
250 Back/Drill by 25's
250 Pull
250 Drill IM (double your choice of stroke)

15 x 50 @ 1:00
Relaxed- 1 kick, 1 stroke, 1 free

15 x 100 Free (2 @ 1:10, 1 @ 2:00)
15 x 50 Stroke @ 1:00 (2 Fast, 1 EZ)
15 x 50 Kick @ 1:15 (2 Fast, 1 EZ)

5 x 50 @ 1:00
5 Breaths first 50, 4, 3, 2, 1

100 EZ
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5100 SCY
About 1 hr 35 min

Wednesday- December 8, 2010

Weights:
Bench (15, 15, 15)
Chest Flys (15, 15, 12)
Arnolds (15, 15, 12)
Lateral Raises (15, 15, 12)
Lat Pull (15, 15, 12)
Tricep Kickbacks (15, 15, 12)
Concentration Curls (15, 15, 12)

200 Various Abs
Vasa Trainer (3 x 20)

Swim:
2000 Choice
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About 1 hr 45 min

Tuesday- December 7, 2010

600 Swim (150 Swim, 50 Kick w/o board)
400 Pull

700 Free, every 4th lap FAST (Take :30 rest after each distance)
400 IM Drill
200 Kick
600 Free, every 3rd lap FAST
300 IM Drill
200 Kick
500 Free, every other lap FAST
200 IM Drill
200 Kick
400 Free FAST
100 IM Drill
200 Kick

200 EZ
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5200 SCY
1 hr 30 min

-Worn out more than I thought at the end. Had nothing after the first 100 of the 400 fast (4:33)

Monday- December 6, 2010

300 Swim
300 Reverse IM Drill
200 Kick
4 x 50 @ :55 Build

10 x 75 @ 1:20
Odd: Back- Swim/Kick/Build by 25
Even: Free- Swim/Kick/Build by 25

4 x 100 Free Build @ 1:30, 4 x 100 Free Desc 1-4 @ 1:30
8 x 50 Free FAST @ 1:20
3 x 100 Back Build @ 1:40, 3 x 100 Back Desc 1-4 @ 1:40
8 x 50 Back FAST @ 1:30
2 x 100 Kick Build @ 2:10, 2 x 100 Kick Desc 1-2 @ 2:10
8 x 50 Kick Fast @ 1:30

5 x 100 Pull (Paddles & Snorkel) @ 1:25

100 EZ
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5000 SCY
About 1 hr 45 min