Friday- December 17, 2010

800 Swim
400 Kick
600 Pull
200 IM Drill

16 x 50 @ 1:00
1-4: Swim w/ Fins Choice, Descend 1-4
5-8: Free w/ Fins, Descend 1-4
9-12: Free Build
13-16: Free, Descend 1-4

12 x 25 @ :30
1 UW, 1 Fast, 1 Back, 1 Easy

200 EZ
_______________________

3000 SCY
About 55 min

Wednesday- December 15, 2010

300 free, 300 IM Drill, 200 free, 200 IM swim

12 x 50 kick build to fast @ 1:10

1 x 300 free build @ 4:15
8 x 50 stroke, work walls @ :55
2 x 300 free pull descend @ 4:15
6 x 50 stroke, work walls @ :55
300 free fast @ 4:15
4 x 50 stroke, work walls @ :50

300 EZ
__________________

4000 SCY
About 75 min

Tuesday- December 14, 2010

200 Free
200 Drill, one-arm fly
200 Back
200 Pull
200 Kick

5 x 100 @ 1:40
-25 no breather, 75 build

8 x 75 @ 1:20 (50 kick, 25 Fly)
6 x 50 Free @ :40
8 x 75 @ 1:20 (25 kick, 50 Back)
5 x 50 Free @ :40
8 x 75 @ 1:05 Pull
4 x 50 Free @ :40
8 x 75 @ 1:20 (1/2 lap no breather off each wall)
3 x 50 Free @ :35

200 EZ
_______________

5000 SCY
About 90 minutes

-Good, consistant Aerobic HR type workout

Monday- December 13, 2010

200 swim, 200 stroke drill, 200 kick, 200 pull
4 x 50 descend on :50

(3x)
2 x 50 build @ :60
1 x 200 free negative split @ 2:45

200 easy kick @ 4:15
2 x 100 kick all out rest 30 seconds
1 x 200 free fast rest 30 seconds
1 x 200 free easy

(3x)
1 x 100 IM relaxed @ 2:00
2 x 50 stroke fast @ 1:00

200 easy kick @ 4:15
2 x 100 kick all out rest 30 seconds
1 x 200 free fast rest 30 seconds
1 x 200 free easy

12 x 50 (1. easy, 2. 25m no breather/25 fast, 3. stroke fast 4. easy)
100 easy kick 200 easy swim

_________________
5300 SCY
About 1 hr 40 min

-Didn't push too hard as I'm really feeling a bit under the weather with some sinus/chest stuff going on