Friday- February 4, 2011

300 Swim
400 Reverse IM Drill
300 Swim

5 x 150 @ 2:45
-100 Kick, 50 free build

5 x 200 @ 2:45
-2 Perfect Technique, 2 Neg Split, 1 Fast

5 x 200 Pull (Paddles & Snorkel) @ 2:45
-Desc 1-5

5 x 150 @ 2:15
-100 IM, 50 Choice

5 x 100 @ 1:30
-3 fast, 2 ez
_________________

5000 SCY
About 1 hr 30 min

-2:14 on 200 fast
-1:04's on 100's fast

Thursday- February 3, 2011

(5x)
150 Swim
50 Choice (Swim, Kick, Pull or Drill)

12 x 50 Kick @ :55

(4x)
2 x 125 @ 1:45
2 x 125 @ 1:35
:30 rest

(3x)
2 x 75 IM (1/2 lap Kick UW, 1/2 lap Drill) @ 1:20
2 x 75 IM Swim @ 1:05
:20 rest

(3x)
1 x 50 Kick @ :60
1 x 50 Free w/ Overkick @ :50
1 x 50 Free FAST @ :40

250 EZ
____________

5200 SCY
About 90 minutes

Tuesday- February 1, 2011

400 Swim
300 Kick
200 Pull
100 IM Drill

6 x 50 @ :50 Build

3 x 500 @ 7:00, Desc 1-3, by at least :10 each
:30 rest
4 x 200 Pull @ 2:45, Desc 1-4, by at least :05 each
:30 rest
4 x 100 Free @ 1:30, Desc 1-4, by at least :05 each
:30 rest
4 x 50 Back @ :50, Desc 1-4, by at least :03 each

8 x 50 @ :55
- 4,3,2,1 breathes by each 50

200 EZ
________________

4800 SCY
About 90 minutes

-6:30, 6:15, 5:58 on 500's
-down to 2:12 on 200 pull
-1:03 on 100
-:31 on 50
-Back is still really bugging me, more the right pelvis area due to the nerves. Its been a REAL pain in the ass the last five days. Of course I'm not doing anything about it either so...

Monday- January 31, 2010

(4x)
100 Swim
100 Drill
50 Kick

10 x 50 @ :50
Odd: 25 DPS/25 Build
Even: :08 sprints off wall

10 x 100 @ 1:30
odd: 50 fly/50 free
even: 50 back/50 free

10 x 50
Odd: Kick @ :60
Even: Breast @ :50

10 x 100
Odd: Free @ 1:15
Even: IM @ 1:30

10 x 50 @ :50
-Kick w/ Fins, hold under :35

10 x 50 @ :50
Desc 1-4 free, desc 5-8 stroke, 2 EZ

______________________

5000 SCY
About 1 hr 30 min