Saturday- May 14, 2011

Open Water Swimming:

Swam with the "Swim with Pete" group up on Lake Allatoona this morning. Malena and Marianne were also there. Conditions were perfect (air 65-70, overcast to mostly cloudy, calm and clear water, water about 76 I'd guess). I did 5 laps of the 1.2 mile course and then another loop of the inner cove to get to 10K. Then after I tried to swim out to Malena to do one more lap but she had too big a lead for me to catch her and I had started to cool down and get stiff. I swam with one other guy and "buddied" up on the swim which always makes it a bit better. I didn't set out to do so much, but I felt pretty easy and got into a good rhythm so why not.....plus I've been slacking this week. Marianne did 5K and Malena swam until WAY after everyone was gone and did 8 laps (about 10 miles!!) Malena is a OW distance stud (or is it studette?!)

10.5K
About 1 hr 50 min (but I didn't have a watch)

Thursday- May 12, 2011

300 Swim
200 Kick
300 Pull
4 x 50 Build

2 x 300 @ 4:00
12 x 25 @ :30 (4 fly, 4 back, 4 breast)
4 x 150 @ 2:00
12 x 25 @ :30 (4 fly, 4 back, 4 breast)
6 x 100 @ 1:20
12 x 25 @ :30 (4 fly, 4 back, 4 breast)

(4x)
4 x 50 Kick w/ fins @ :50
1 x 100 IM Strong @ 1:45

100 EZ
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5000 SCY
About 1 hr 30 min

Tuesday- May 10, 2011

2 X 250 @ 4:15
2 X 200 @ 3:00
3 X 100 @ 1:30
8 X 50 kick @ 1:00

(4x)
1 X 150 Moderate/aerobic @ 2:15
1 X 75 FAST @ 1:45

50 EZ

(4x)
2 X 50 build to fast @ 1:00
1 X 100 FAST @ 1:45
2 X 50 FAST @ 1:00
-Odd rounds: Pull w/ Buoy & Paddles
-Even rounds: Pull w/ Paddles only

50 EZ

8 X 50 @ 1:15
25 underwater/25 FAST

4 X 50 easy 1:00
_____________________

4400 SCY
About 1 hr 30 min

-Held :42 on 75's fast
-Held :57-:58 on odd pull set, :56 and :55 on even
-Good speed workout

Monday- May 9, 2011

400 Swim, 200 Kick, 300 Pull, 100 Drill

8 x 125 @ 2:00, 1:55, 1:50, 1:45
-25 left arm fly, 25 right arm fly, 25 fly, 50 free
-desc interval 1-4, 5-8

10 x 75 @ 1:15
-25 Back drill, 25 Back, 25 free

8 x 100 @ 2:00
-50 kick, 50 free
-1 ez, 1 kick fast, 1 free fast, 1 all fast x 2
50 easy

10 x 50 Pull @ :50
-BR 3, 5, 7

100 easy
___________________

4200 SCY
About 1 hour 15 min