Friday- March 18, 2011

200 Swim, 200 kick, 200 pull, 200 drill, 200 swim

8 x 100 @ 1:45
50 kick, 50 drill

8 x 200 @ 2:30
2 Pull w/ Snorkel, buoy, paddles
2 Pull w/ Buoy, paddles
2 Pull w/ Paddles only
2 Swim
-Hold 2:15-2:20 on all

8 x 100 @ 1:30
Odd: 25 Fast/75 Mod
Even: 50 Fast/50 Mod

12 x 75 @ 1:15
4 stroke, 4 swim w/ fins, 4 free
Desc each 1-4

200 EZ
_____________

5300 SCY
About 95 min

-Held all 200's between 2:15-2:20

Thursday- March 17, 2011

(4x)
150 Swim
100 Drill

6 x 150 @ 2:15
-Tennessee Tumbler turns

1 x 300 Free @ 4:00
6 x 25 Breast @ :30
1 x 300 Free @ 4:00
6 x 25 Back @ :30
1 x 300 Free @ 4:00
6 x 25 Fly @ :30

(4x)
1 x 200 Pull @ 2:30
2 x 25 no breather @ :30

(8x)
1 x 50 Kick @ :60
2 x 25 (1 ez, 1 sprint) @ :30

200 EZ
_________________

5250 SCY
About 1 hr 35 min

-Felt great, my free really felt in sync (legs, arm, breathing)
-3:40, 3:36, 3:30 on 300's pretty easy
-200's pull held 2:15's
-Sprints felt great, controlled, strong, and fast!

Wednesday- March 16, 2011

Drylands:

Running:
3.25 Miles
30 min 50 sec
-ran all but about 2 min

Circuit:
(3x)
Capt. chair leg raises 1 x 15
Squats w/ Medicine Ball 1 x 15
Torso Twists w/ Tubing 1 x 15 (each side)
Shoulder Press 1 x 15
Plank 1 x 40 sec
Lateral Raises 1 x 15
Medicine ball sit ups 1 x 25
Front Raises 1 x 15
Mountain Climbers 1 x 12
Tricep Kickbacks 1 x 15 (each arm)
Stability Ball Knee Tucks 1 x 15
Bicep Curls
Internal Rotator 1 x 15 (each arm)
Exterior Cuff 1 x 15 (each arm)
___________________

About 35 Min

Total Time: About 1 hr 15 min

Tuesday- March 15, 2011

(2x)
250 Swim
150 Drill
100 Kick

20 x 25 @ :30
odd: 1/2 lap SDK, 1/2 lap free
even: Fly

20 x 100
4 Pull Free @ 1:20
1 kick @ 2:00
3 Pull Free @ 1:15
2 kick @ 2:00
4 Pull Free @ 1:15 (Paddles & buoy)
1 kick @ 2:00
3 Pull Free @ 1:10 (Paddles & buoy)
2 kick @ 2:00

20 x 50 @ :50
(2x)
5 back
5 kick fly on back w/ fins

20 x 25 @ :30
5 Build, 5 Descend, 5 Fast, 5 easy
_______________________

5000 SCY
About 1 hr 35 min

-Held 1:03-1:05 on all 100's, last 3 on 1:10, held 1:02-1:03
-Swam at Central, pump was broke. Pool down 4 inches and murky, no circulation...I bit nasty looking, but felt good and cool compared to Mt. View yesterday.

Monday- March 14, 2011

350 Swim, 250 Drill, 150 Kick
5 x 50 @ :15 rest, desc 1-5

(6x)
50 Kick, 100 Build @ 2:30

3 x 200 Free @ 2:30
3 x 100 Stroke @ 1:30
2 x 200 Free @ 2:30
2 x 100 Stroke @ 1:30
1 x 200 Free @ 2:30
1 x 100 Stroke @ 1:30

(4x)
1 x 150 Kick Strong @ 2:45
4 x 50 Stroke @ :50

4 x 25 No Breather Easy @ :30
100 EZ
______________

5300 SCY
About 1 hr 40 min

-Was sick over the weekend with 36 hour bug and didn't eat for 24 hours. Stomach felt bloated and got a fever for 12-hours
-Felt fine in the water, a little week, but my stomach was still a bit tight and felt bloated again after swimming
-Held 2:20's on 200's and 2:13 on last one. Did some of the 100's free just cause I felt a bit bad