Friday- March 11, 2011

400 Swim, 200 Kick, 200 Pull, 200 Drill

8 x 50 @ :50
Odd: Stroke
Even: Free Build

1 x 600, Negative Split @ 8:00
1 x 400 Pull @ 6:00
2 x 300, Negative Split @ 4:00
1 x 300 Pull @ 4:30
3 x 200, Desc 1-3 @ 2:40
1 x 200 Pull @ 3:00
4 x 150, Desc 1-4 @ 2:00
1 x 100 Pull @ 1:30

(4x)
1 x 100 Kick FAST @ 1:45
1 x 50 Choice @ 1:15

200 EZ
_________________

5600 SCY
About 1 hr 40 min

-Died around the 150's. It wasn't that hard, but I'm just worn out
-600: 3:45/3:37, 300: 1:50/1:45, 200: down to 2:20, 150: down to 1:38
-100's kick: 1:30-1:33

Thursday- March 10, 2011

400 Swim
200 Kick
200 Pull
200 Drill

6 x 100 Free @ 1:20, Desc 1-3,4-6
6 x 25 FAST @ :30
1:00 rest

6 x 100 Back @ 1:30, Desc 1-3,4-6
6 x 25 Back FAST @ :30
1:00 rest

4 x 100 Free @ 1:20, Desc 1-4
8 x 25 FAST @ :30
1:00 rest

4 x 100 Back @ 1:30, Desc 1-4
8 x 25 Back FAST @ :30
1:00 rest

400 Kick, every 4th lap all out
1:00 rest
4 x 100 Pull w/ Paddles & Snorkel @ 1:20
1:00 rest
4 x 50 FAST, Choice @ :60
1:00 rest
4 x 25 Kick UW w/ fins @ :30

200 EZ
______________

5000 SCY
About 1 hr 35 min

-Swam at Dynamo (Chamblee) today on my own. Had the whole pool to myself!
-Desc 100's down to 1:03 on free, 1:10 on Backs
-:26-27 on 50's free, :31-32 on Backs

Wednesday- March 9, 2011

Drylands:
(3x)
Capt. Chair Leg raises 1 x 15
Squats w/ Medicine Ball 1 x 15
Torso Twists w/ Tubing 1 x 15 (each side)
Tricep Kickbacks 1 x 15 (each arm)
Exercise Ball Rollouts 1 x 15
Lateral Raises 1 x 15
Exercise Ball Crunches 1 x 25
Front Raises 1 x 15
Exercise Ball Knee Tucks 1 x 15
Bicep Curls
Mountain Climbers 1 x 20
Internal Cuff 1 x 15 (each arm)
External Cuff 1 x 15 (each arm)
1:00 Rest
________________
About 35-40 minutes

Run
3.25 Miles
About 36 Minutes

Tuesday- March 8, 2011

700 Swim, every 4th lap drill
300 Kick

5 x 200 @ 4:00
-100 IM, 100 Free Build

5 x 300 Pull, Strong @ 4:00
100 Kick, 100 Swim EZ

5 x 150 Pull, Strong @ 2:00
100 Kick, 100 Swim EZ

5 x 50 Kick FAST @ :60
200 EZ
______________

5100 SCY
About 1 hr 25 min

-Held 3:21-3:24 on 300's
-Held 1:35-1:38 on 150's
-Held :40-:43 on 50's

Monday- March 7, 2011

(2x)
250 Swim
150 Drill
100 Kick

1 x 500 Pull w/ Snorkel, Paddles, Buoy

20 x 25 @ :30
Odd: 1/2 lap SDK, 1/2 lap free
Even: Fly

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

20 x 50
5 Back/Drill by 25 @ :55
5 Free @ :40

20 x 25 @ :30
5 build, 5 Desc, 5 FAST, 5 EZ
_______________

5000 SCY
About 1 hr 40 min

-Held pretty much 1:05-1:08 on all 100's