Saturday- June 4, 2011

(2x)
1 x 200 @ 3:45, 3:30
2 x 100 @ 1:45, 1:35
4 x 50 @ 1:00, :50

1 x 200 Kick @ 4:45
2 x 100 Kick @ 2:20
4 x 50 Kick @ 1:15

5 x 300 @ 5:00
Desc 1-5

200 EZ
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3500 LCM
About 1 hr 10 min

-Got cut short as the pool is cutting hours and closed at noon, had planned on 4400
-Desc down to 3:57, worn out!

Friday- June 3, 2011

400 Swim
200 Kick
300 Pull
100 Drill

5 x 200 Free @ 2:45 Desc 1-5
:30 rest
5 x 150 Pull @ 2:05 Desc 1-5
:30 rest
5 x 100 Free @ 1:30 Desc 1-5
:30 rest
5 x 50 Kick @ 1:00 Desc 1-5

500 Kick w/ Fins
-SDK on back
-3/4 lap blast UW, rest of 50 relaxed

4 x 25 IM Order FAST @ :45

200 EZ
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4300 SCY
About 1 hour 25 min

-Only 2nd "offical" swim of the week (other than ocean, pool with kids while in Destin)
-Felt good, but need sprint and sprint endurance work
-Swam at West Gwinnett Pool since we are Duluth most of the weekend for wedding

Monday- May 30, 2011

300 Swim
200 Kick
100 Drill

(4x)
3 x 50
-Drill, swim, build
-Odd rounds free @ :50, even stroke @ :60

15 x 100 Pull
-5 Buoy, Paddles, Snorkel @ 1:30
-5 Buoy, Paddles, Snorkel @ 1:20
-5 Buoy & Paddles @ 1:15
-Hold strong pace

400 Free, Back by 50's

5 x 300 @ 6:00
-100 kick fast, 100 swim moderate free, 100 kick fast

200 EZ Warmdown
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5000 SCY
About 1 hr 40 min

-Swam with PCB Masters @ 6:30 AM while on vacation (45 min drive from Destin)
-Held 1:13, 1:12, 1:11 by each 5 100's pull
-Did some dryland after (core) on my own