Friday- May 6, 2011

300 Swim
200 Kick
200 Pull
6 x 50 Build @ :20 rest

10 x 75 @ 1:15
Odd: 25 Drill, 50 Free
Even: 25 Drill, 50 Back

12 x 100
3 Free @ 1:15
1 IM @ 1:30

12 x 75 @ 1:10
Odd: 25 Kick, 50 Free
Even: 25 Kick, 50 Back

12 x 50
2 Swim @ :40, 1 Kick @ 1:00

12 x 25 @ :30
Odd: Drill
Even: Sprint FAST

5 x 50 EZ @ :55
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5000 SCY
About 90 minutes

-Held 1:06-1:08 on 100's @ 1:15
-Held :30-:32 on 50's @ :40

Thursday- May 5, 2011

250 Swim
250 Kick
250 Pull
250 Drill

16 x 50 @ 1:00
-4 of each stroke
-Drill, Pull, Build, Swim

10 x 100 Free
-Hold 1:05 or better
-3x (1 @ 1:30, 1 @ 1:20, 1 @ 1:10)
-Make last one

200 EZ
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3000 SCY
About an hour

-Short practice due to helping a Triathlete out today with his stroke
-Held 1:05-1:06

Tuesday- May 3, 2011

5 x 100 Swim @ :15 rest
5 x 100 IM Drill @ :15 rest

12 x 25 Fly @ :30
-odd: Drill, even: swim

500 Free Negative Split @ :30 rest
200 IM @ :20 rest
100 Kick @ :20 rest
12 x 25 Back @ :30

400 Free Neg Split @ :30 rest
200 IM @ :20 rest
100 Kick @ :20 rest
12 x 25 Breast @ :30

300 Free Neg Split @ :30 rest
200 IM @ :20 rest
100 Kick @ :20 rest
12 x 25 Kick @ :30

200 Free Neg Split @ :30 rest
200 IM @ :20 rest
100 Kick @ :20 rest
4 x 50 EZ Warmdown @ 1:00
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5000 SCY
About 90 min

-Aerobic workout, nothing really fast

Monday- May 2, 2011

300 Swim
3 x 100 Drill
200 Swim
2 x 100 Kick

10 x 100 @ 1:30
-4 Build, 3 Desc, 3 Strong
1/2 lap easy out and back

10 x 75 @ 1:20 Stroke
-4 Build, 3 Desc, 3 Strong
1/2 lap easy out and back

10 x 50 Kick @ 1:10
-4 Build, 3 Desc, 3 Strong
1/2 lap easy out and back

5 x 200 Pull @ 2:40
-3 w/ Snorkel/Paddles/Buoy, last 2 just buoy and paddles
-Desc 1-5
1/2 lap easy out and back

10 x 25 Kick UW w/ fins @ :30

100 EZ
_________________

4700 SCY
About 1 hr 25 min

-Desc to 1:03 then held 1:02-1:03 on 100's strong
-Held :50-:51 on 75's back
-Held :39-:40 on 50's kick
-Desc down to 2:02 on 200 pull