Friday- July 15, 2011

400 Swim
300 Kick
200 Pull
100 Drill

20 x 50 @ 1:00
4 kick IM Order, 4 pull IM order 4 Drill IM Order, 4 Swim Indiana IM, 4 choice build

10 x 100
Odd: Drill @ 1:45
Even: Strong @ 1:30

3 x 400 Pull @ :20 rest
1- 100 IM/100 Free
2- 100 Back/100 Free
3- Free strong

200 Ez
__________________

4400 SCY
About 1 hr 30 min

- swam at Destin YMCA
-Held 1:03-1:04on 100's
-4:25 on last 400 pull

Thursday- July 14, 2011

1000 (400 swim, 200 kick, 300 pull, 100 drill)

8 x 50 @ :55
-Odd: Drill, build
-Even: Kick, Swim
-2 of each stroke

9 x 200 @ :20 rest, :30 on last 3
-1 kick, 1 pull, 1 swim
-Desc each group of 3

100 EZ

24 x 25 @ :30
- 4 rounds of 1 free fast, 1 no breather, 1 choice fast, 1 EZ
- 4 kick SDK on back
- 4 EZ

200 EZ
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4100 SCY
About 1 hr 25 min

-Swam at Destin YMCA
-I must just be a SCY swimmer now, cause my stroke felt good today after feeling like total crap all summer LCM....or I'm just not in LCM shape. Probably the latter!
-2:08 on last pull, 2:09 on last swim 200
-Beautiful, clean, pool at good temp for being outside. LOVE swimming outdoors!!

Tuesday- July 12, 2011

1000 Mixer Warmup

(2x)
1 x 300 free swim @ 4:30 (breath every 3)
1 x 200IM @ 3:15 (sub free for fly)
1 x 100 kick @ 2:30
1 x 200 free swim @ 3:00 (breath every 3)
1 x 100 stroke @ 2:00
1 x 50 kick @ 1:30

2x 400's pull @ :30 rest
#1 = 25m breast/75 free (breath every 5)
#2 = 25 back/75 free (breath every 5)

8 x 50 @ :20 rest
25 FAST/25 EZ
Odd: Swim, choice
Even: Kick, choice

100 Warmdown
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4200 LCM
About 1 hr 15 min

Monday- July 11, 2011

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

1 x 200 Kick @ 5:00
4 x 100 Kick @ 2:30
-25 Fast/25 EZ

(2x)
1 x 400 @ 6:00, 5:40
1 x 300 @ 4:45, 4:15
1 x 200 @ 3:15, 2:50
1 x 100 @ 1:30, 1:25

(2x)
1 x 100 easy @ 2:15
1 x 50 FAST @ 1:15
1 x 50 easy @ 1:15
1 x 50 FAST @ 1:30

200 EZ
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4800 LCM
About 1 hr 40 min