Thursday- May 26, 2011

1 x 400 Choice @ :30 rest
3 x 100 Free @ 1:45
1 x 300 Choice @ :30 rest
3 x 100 Free @ 1:40
1 x 200 Choice @ :30 rest
3 x 100 Free @ 1:30

1 x 200 Kick @ 4:30
3 x 100 Kick @ 2:20
4 x 50 Kick @ 1:10

15 x 100 Pull @ 1:30
4 Aerobic, 1 FAST

100 EZ
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4100 LCM
About 1 hr 20 min

-First LCM practice of the year, just wanted to make it and get a feel
-Held 1:15-1:17 on Aerobic 100's pull, 1:08 on FAST

Wednesday- May 25, 2011

400 Swim
200 Kick
200 Pull
200 Drill

3 x 300 @ :20 rest
-Negative Split and broken at 150
-at 150 do 10 press outs, take :05 and go
:30 rest

8 x 50 Kick @ 1:00
1:00 rest

3 x 300 @ 4:00
-100 free, 50 back
:30 rest

8 x 50 Kick w/ fins @ 1:00
-25 UW/25 fly on back
1:00 rest

3 x 300 Pull @ 4:00
-Snorkel, Buoy, Paddles
-Desc 1-3
:30 rest

8 x 50 swim w/ fins
-3 @ :35, 1 @ 1:00

100 EZ
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5000 SCY
About 1 hr 25 min

-Good little workout that wore me out cause I've been pretty inconsistent in workouts lately (doing them!)
-Mostly 1:50-1:43 on neg. split 300s
-Desc down to 3:23 on last 300 pull
-Make all 50's with fins swim, holding :30 or under

Tuesday- May 24, 2011

Drylands:

(3x)
-Choice of 10 exercises and between 15-25 reps depending on the exercise
-Go one exercise to the next, your rest is "active" and only the time it takes to get going on the next exercise
-Rest 1-2 minutes between rounds

Did some extra should exercises with tubing (stability exercises)

___________________

About an hour

Monday- May 23, 2011

600 Swim
200 Kick
600 Pull
200 Drill

(4x)
1 x 50 Drill @ 1:00
1 x 25 Swim @ :30
1 x 50 Drill @ 1:00
1 x 25 Swim @ :30

-IM Order

4 x 25 FAST @ :45
IM Order, work on perfect stroke

200 EZ
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2500 SCY
About an hour

-Hadn't planned a workout since I thought the pool was switching over to LCM (not until Weds) night. Didn't really want to do much as I did a bunch of Open Water swimming at SwimFest yesterday