Friday- July 8, 2011

400 Swim Warmup

3 x 300 w/ fins @ :20 rest
-100 kick, 100 Drill, 100 Free

1 x 300 Cruise (60%) @ :10 rest
3 x 100 (50 Cruise/50 Push (85%) )@ :10 rest
1 x 300 Cruise @ :10 rest
3 x 150 (50 Cruise/100 Push) @ :10 rest
50 EZ

(4x)
1 x 1:00 @ 80% effort
1 x :15 @ 100% effort

(3x)
1 x 50 Swim w/ fins FAST @:10 rest
1 x 50 Cruise @ :10 rest

1 x 800 Pull working on stroke

100 EZ
__________________

4250 LCM
About 1 hr 30 min

-Swam with Dynamo since there was a meet @ Mt. View
-Good workout, whipped me and Maria gave me some pointers on my free and back since they are a little out of sort

Wednesday- July 6, 2011

1 X 400 @ 7:00
2 X 200 Pull (Paddles & Snorkel) @ 3:30
1 X 300 @ 5:15
2 X 150 Pull (Paddles & Snorkel) @ 2:30

1 x 200 kick
1 x easy 100 swim

(4x)
1 X 100 fast
1 x 100 easy
Each round is @ 6:00

10 X 50 kick @ 1:20
odd: 25 easy/25 fast
even: 25 fast/25 easy

(3x)
1 X 100 stroke-build @ 2:15
1 X 100 free-easy @ 2:00
1 X 50 stroke-fast @ 1:15
1 X 50 free-easy @ 2:15

200 EZ Warmdown
________________________

4100 LCM
About 1 hr 30 min

-I alternated free, back on 100's fast and was 1:08, 1:13, 1:07, 1:15
-Killer on the legs workout, I was worn out after

Tuesday- July 5, 2011

600 Warmup (100 swim, 50 Drill)
400 (100 Pull, 100 Kick)

(2x)
3 x 300 @ :30 rest, desc 1-3
6 x 50 IM Order @ :15 rest (no free)
-Round 1 swim
-Round 2 pull

12 x 50 Kick w/ fins @ :60
-2 Fast, 2 SDK on back moderate

100 EZ
______________________

4100 LCM
About 1 hr 20 min

-Desc to 2:57 on swim, 2:44 on pull