Wednesday- April 20, 2011

WARM UP:
3 X 250 4:00
3 X 100 1:30
5 X 50 :50

1 X 400 free 6:00
4 X 100 free 1:30
1 X 200 kick 4:30
2 X 100 kick 2:15
1 X 50 swim 1:00
1 X 300 IM 5:15
3 X 100 stroke(choice) 2:00

9 X 100 free 1:45
Descend 1-3/4-6/7-9
50 EZ

1 X 500 pull

WARM DOWN: 4 X 50 easy 1:00

__________________

4800 SCY
About 1 hour 30 min

-First day back in the pool after Y Nats
-Still sick, but feeling a bit better today so I thought I'd have a go of it
-1:03, 1:02, 1:02 on 3rd 100's of descend set

Sunday- April 17, 2011

YMCA Masters Nationals, Ft. Lauderdale- Day 4

Warmup:
400 swim
100 Kick
100 Pull
100 Drill

2 x 50 Build
2 x 25 Fast

200 Mixed Free Relay (5th):
Greenville SC 'B' 1:46.27 8
1) Ibarguen, Alison O W48 2) Scott, Leslie A W46
3) Gant, Rick A M43 4) Palm, Jeff A M39
26.11 56.23 (30.12)
1:23.13 (26.90) 1:46.27 (23.14)

100 Free (4th):
Palm, Jeff A 39 Greenville SC 51.12
24.54 51.12 (26.58)

50 Back (1st):
Palm, Jeff A 39 Greenville SC 26.02

-Not too bad of a day to finish up the meet
-Coughing my head off from whatever I have, its not improving
-Will take a few days off and start back training to get a jump on the LCM season this summer and Master Nationals in Auburn in August.

For the 50 and 100 Backstrokes: