1 x 400 Choice @ 6:40
3 x 100 @ 1:40
1 x 300 Pull @ 4:30
3 x 100 @ 1:30
1 x 200 Pull @ 3:00
3 x 100 @ 1:20
1 x 200 Kick @ 4:00
3 x 100 Kick Desc 1-3 @ 2:00
4 x 50 Kick @ :55
(4x)
3 x 75 @ 1:30
#1: free-stroke-free by 25
#2: stroke-free-stroke
#3: stroke, build to FAST
15 x 100 @ 1:30
-Hold 1:10 or better, aerobic
-#5, 10, 15 FAST
200 EZ
______________________
5100 SCY
About 1 hr 40 min
Friday, May 20, 2011
Thursday, May 19, 2011
Thursday- May 19, 2011
Open Water Swim:
Swam with Malena Hankins this morning up on Lake Allatoona (while her husband, John, support kayaked for us). She was just starting when I showed up so I waited to join in on the next lap. Water was up, clear, and flat...perfect. Only thing was temp....with the cooler temps this week (dropping in the 40's at night) the water cooled quite a bit since last Saturday. My guess is that it was about 70ish. So I jumped in and goosebumps right away. It took a good 15 minutes to really warm up. The cold mostly bugs my inner ears more than anything, but it wasn't bad. Once I got going it felt great.
So I did one lap swim, one pull with buoy and paddles (picked up from shore real quick) and the final lap swim. Malena and I pushed the last 1/2 mile to the finish. So she did a little over 4 miles and me a little over 3 (5k). Probably swam about 70-75 minutes for me I'd guess.
Swam with Malena Hankins this morning up on Lake Allatoona (while her husband, John, support kayaked for us). She was just starting when I showed up so I waited to join in on the next lap. Water was up, clear, and flat...perfect. Only thing was temp....with the cooler temps this week (dropping in the 40's at night) the water cooled quite a bit since last Saturday. My guess is that it was about 70ish. So I jumped in and goosebumps right away. It took a good 15 minutes to really warm up. The cold mostly bugs my inner ears more than anything, but it wasn't bad. Once I got going it felt great.
So I did one lap swim, one pull with buoy and paddles (picked up from shore real quick) and the final lap swim. Malena and I pushed the last 1/2 mile to the finish. So she did a little over 4 miles and me a little over 3 (5k). Probably swam about 70-75 minutes for me I'd guess.
Wednesday, May 18, 2011
Wednesday- May 18, 2011
4 x 150 Swim @ :20 rest
1 x 300 Pull
4 x 100 Swim @ 1:30
1 x 400 Pull
1 x 200 Kick @ 4:15
1 x 100 Kick @ 2:00
2 x 50 Kick @ :50
(3x)
1 x 100 Easy @ 2:00
1 x 100 FAST @ 2:00
1 x 50 Easy @ 1:00
1 x 50 FAST @ 1:15
-Middle round Stroke
3 x 400
#1: IM- 50 Drill/50 Swim
#2: 50 Free/50 Stroke
#3: Free, Neg Split
200 EZ
________________________
4400 SCY
About 1 hr 15 min
-:58, 1:03-:04 (Back), :57 on 100's
-:27, :29, :26 on 50's
1 x 300 Pull
4 x 100 Swim @ 1:30
1 x 400 Pull
1 x 200 Kick @ 4:15
1 x 100 Kick @ 2:00
2 x 50 Kick @ :50
(3x)
1 x 100 Easy @ 2:00
1 x 100 FAST @ 2:00
1 x 50 Easy @ 1:00
1 x 50 FAST @ 1:15
-Middle round Stroke
3 x 400
#1: IM- 50 Drill/50 Swim
#2: 50 Free/50 Stroke
#3: Free, Neg Split
200 EZ
________________________
4400 SCY
About 1 hr 15 min
-:58, 1:03-:04 (Back), :57 on 100's
-:27, :29, :26 on 50's
Monday, May 16, 2011
Monday- May 16, 2011
400 Swim
200 Kick
300 Pull
100 Drill
(4x)
3 x 50 @ 1:00
easy, build, fast
50 EZ
(3x)
1 x 300 @ 4:00
1 x 200 @ 2:40
1 x 100 FAST @ 2:00
50 EZ
5 x 200 Pull @ 2:45
-Snorkel & Paddles
100 EZ
_________________
4600 SCY
About 1 hr 20 min
-Held about 1:01-1:02 on 100's fast
-Had a hard time sprinting after Sat's swim. It may take a few days to get back into it.
200 Kick
300 Pull
100 Drill
(4x)
3 x 50 @ 1:00
easy, build, fast
50 EZ
(3x)
1 x 300 @ 4:00
1 x 200 @ 2:40
1 x 100 FAST @ 2:00
50 EZ
5 x 200 Pull @ 2:45
-Snorkel & Paddles
100 EZ
_________________
4600 SCY
About 1 hr 20 min
-Held about 1:01-1:02 on 100's fast
-Had a hard time sprinting after Sat's swim. It may take a few days to get back into it.
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