Friday- March 4, 2011

400 Swim
400 Kick
400 IM (drill, swim, kick, swim by 25)

4 x 200 free @ 2:30
4 x 175 Pull @ 2:15

(2x)
1 x 200 IM @ 3:30
2 x 125 Free @ 1:35
3 x 75 @ 1:30 (1 fly, 1 back, 1 breast)
4 x 50 Free @ :45

50 EZ

6 x 150 Pull @ 2:15
-Paddles & Snorkel, cruise

200 EZ
_______________

5700 SCY
About 1 hr 40 min

Thursday- March 3, 2011

500 Swim, every 4th lap stroke
200 Kick
12 x 25 @ :30 work streamline off walls

12 x 100
4 free @ 1:20
1 Kick @ 2:10
3 free @ 1:15
1 Kick @ 2:10
2 free @ 1:10
1 Kick @ 2:10

8 x 75 @ 1:15
-37.5 fast, 37.5 EZ

8 x 75 Pull @ 1:20
-50 Fast, 25 no breather (do open turn at 50)

6 x 50 Kick @ 1:00
-37.5 Fast, 12.5 ez

4 x 50 Free @ :40
1 x 50 Kick @ 1:10
3 x 50 Free @ :35
1 x 50 Kick @ 1:10
2 x 50 Free @ :32.5
1 x 50 Kick @ 1:10

12 x 25 Kick UW w/ Fins @ :45
-FAST,2 Free, 2 SDK on back

200 EZ
__________________

4800 SCY
About 1 hr 30 min

-Held 1:07-08 on 100's, 1:03-1:05 on last two on 1:10
-Good quality workout with something fast in every set past warmup

Wednesday- March 2, 2011

Drylands:
Run about 3.25 miles
About 36 minutes

Circuit:
(3x)
Captain Chair leg raises 1 x 15
Squats w/ Medicine Ball 1 x 15
Torso Twist w/ tubing 1 x 15 (each side)
Exercise Ball Roll outs 1 x 15
Lateral Raises 1 x 15
Mountain Climbers 1 x 15
Front Raises 1 x 15
Choice of Ab 1 x 15
Bicep Curl 1 x 15
Tricep Curl 1 x 15

About 1 hr 15 min total

Tuesday- March 1, 2011

500 Swim
300 Kick
200 Pull
200 IM Drill

8 x 50 Free @ :50 (hold :32)
4 x 50 IM Order @ :60
8 x 50 Free @ :45 (hold :30)
4 x 50 IM Order @ :50

50 EZ

12 x 125 Pull @ 1:40
Breathe 3-5-3-7-3 by 25's

(3x)
1 x 75 Kick w/ fins @ 1:20
1 x 50 Fly w/ fins @ :50
1 x 75 Kick w/ fins @ 1:20
1 x 50 Back w/ fins @ :50

200 EZ
________________

4900 SCY
About 1 hr 25 min

-Made first set of 50's holding under :32, second set made about half at :30
-Held 1:27-28 on 125's pull
-Felt pretty tired and sluggish I believe due to my new BP meds. Gonna take at dinner instead of breakfast (before I swim!) and see how that works. Gonna take my body a bit to get used to it I think.

Monday- February 28, 2011

400 Swim
300 IM Drill
200 Kick
4 x 25 Build @ :30

6 x 200 @ 3:15
Odds: 100 Kick, 100 Free
Even: 100 IM, 100 Free

6 x 150
#1: 50 kick, 50 stroke, 50 free @ 2:30
#2: 50 stroke, 100 free @ 2:15
#3: 3 x 25 no breathers @ :30, 125 fast free @ 1:30

50 EZ

6 x 150
odds: 100 stroke drill, 50 stroke @ 2:15
even: 50 Finger Tip drag, 100 free fast @ 2:15

50 EZ

4 x 150 Pull @ 2:00
Breathe 3-5-7 by 50's

6 x 50 @ :50
Odd: Build
Even: Fast, choice

200 EZ
_________________

5200 SCY
About 1 hr 30 min

-Held 1:19, 1:18 on 125's fast
-Felt really strong today. Feeling like my running/ab/core work is really starting to make a difference...turns are much better
-Going to doctor today to get my BP checked. Have a feeling I'm gonna need some help with it. Its an inherited thing.