Friday- April 1, 2011

5 x 100 Choice
5 x 100 Drill Choice

12 x 25 Drill/Swim Fly @ :30

500 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Kick Fly on Back/Back @ :30

400 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Fly Drill/Fly @ :30

300 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Back Drill/Back Swim @ :30

200 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Free Drill/Free Swim @ :30

4 x 50 EZ @ 1:00

______________________

5200 SCY
About 1 hr 35 min

Thursday- March 31, 2011

200 Swim
200 Kick
200 Pull
200 Drill
200 Scull

8 x 50 @ :50
1-4 Free, desc
5-8 Choice, desc

6 x 200 Kick @ 3:45
Odd: Free
Even: Choice

100 EZ

6 x 200 Pull @ 2:40
-Paddles & Snorkel

6 x 100 Kick w/ Fins @ 1:25

Vertical Kick:
2 Min Dolphin kick, 2 Min Free, 1 Min Dolphin, 1 Min Free
100 Free Strong

200 EZ
________________

4800 SCY
About 1 hr 35 min

-Emphasis on kicking/legs
-1:04 on last strong 100

Wednesday- March 30, 2011

Dryland:
200 Various Abs

(4x)
1 x 25 pulls on Vasa Trainer
1 x 15 Squats

Swim:
800 Swim
400 Kick
600 Pull
200 Drill

10 x 50 Drill, choice @ :60
10 x 25 w/ fins & noseclip @ :45
Odd: UW SDK
Even: FAST Swim, choice

250 EZ
____________________

3000 SCY
About 60 minutes

Tuesday- March 29, 2011

300 Swim
300 Reverse IM Drill
200 Kick
4 x 50 Build @ 1:00

2 x 300 Free @ 4:00
12 x 25 @ :30 (4 Fly, 4 Back, 2 No Breathers, 2 1-Breath)
4 x 150 Free @ 2:00
12 x 25 @ :30 (4 Fly, 4 Back, 2 No Breathers, 2 1-Breath)
6 x 100 Free, 2 @ 1:25, 2 @ 1:15, 2 @ 1:05
12 x 25 @ :30 (4 Fly, 4 Back, 2 No Breathers, 2 1-Breath)
100 EZ

(4x)
4 x 50 Kick @ 1:00
1 x 100 Choice Strong @ 2:00

200 EZ
_______________

5200 SCY
About 1 hr 35 min

-Missed the 2nd 100 on 1:05, a bit tired and run down from the meet and going right back into training.

Monday- March 28, 2011

200 Swim
200 Kick
200 Pull
200 Drill
200 Swim

12 x 75
(2x)
3 IM @ 1:20
3 Free @ 1:10

12 x 200 Pull
3 IM w/ Buoy only, desc 1-3 @ 3:15
3 Free w/ Paddles & Buoy, desc 1-3 @ 2:45
3 Free w/ Paddles & Snorkel, desc 1-3 @ 2:45
3 Free w/ Paddles & Buoy, desc 1-3 @ 2:45

10 x 50 Kick w/ Fins @ 1:00
-keep all of them under :30

200 EZ
____________________________

5000 SCY
About 1 hr 30 min

-Taken from what I did a year ago prior to Nationals. I'm going to do the exact same routine from now to Y Nats
-2:07, 2:15, 2:04 on 200's Pull (free)
-Kept all 50's kick :30 or under

Sunday- March 27, 2011

St. Pat's- Day 2:

500 Free: 5:17.25
1:00.34
2:04.59 (1:04.25)
3:09.35 (1:04.76)
4:14.12 (1:04.77)
5:17.25 (1:03.13)

50 Back: 26.51

100 Fee: 52.27
25.08
52.68 (27.6)

-Much better day than the first day. Okay with my times, not great, but not bad. Looking forward to tapering in 1-1/2 weeks.