Saturday- July 23, 2011

800 Swim
600 Kick (w/ fins)
400 Pull
200 Drill

2 x 100 @ 2:00
1 @ Moderate Pace
1 @ 400 Pace

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2200 LCM
About 45 min

-Pool closed up at noon so I got cut short. I had planned on going about 3000, but oh well.
-1:20, 1:10 on 100's

Friday- July 22, 2011

2 x 200 @ 3:45
2 x 150 Pull @ 2:30
2 x 100 @ 2:00
3 x 100 kick @ 2:30
1 x 100 swim

1 x 400
Alternate 50 stroke/50 free
Fins optional

4 x 50 choice @ 1:20
Descend 1-4, #4 @ 100%
100 EZ

(2x)
4 x 50 choice @ 85/90% @ 1:30
4 x 50 easy @ 1:15


4 x 50
1&3: Blocks @ 100%
2&4: easy

200 EZ
______________________

3200 LCM
About 1 hr 15 min

Wednesday- July 20, 2011

2 x 250 @ 4:15
2 x 150 @ 2:45
2 x 100 @ 2:00
-Choice

6 x 150 w/ fins @ 2:30
-100 Kick, 50 swim (choice)

5 x 200 Pull @ :20 rest
-Break :10 @ 100, :05 at 50's
-Desc 1-4, 5 fast as well

8 x 50 @ 1:00
-2 Strong UW 25, 25 EZ w/ fins
-2 25 fast/25 ez swim
-4 EZ Warmdown
_________________________

3300 LCM
About an hour

-2:17 on 200's broken
-had to leave a bit early to do stuff and got a late start today

Tuesday- July 19, 2011

2 x 250 @ 4:15
5 x 100 @ 2:00
4 x 50 build @ 1:00

4 x 200 free @ 3:00
-Neg Split w/ Fins

8 x 50 kick 1:20
1 x 100 easy swim

6 x 100 @ 2:30
Choice
Swim @ 85/90 %
Swim # 6 is easy

2 x 50
-50 easy between
from the blocks @ 100%

4 X 50 easy 1:00
_____________________

3500 LCM
About 1 hr 15 min

-1:12-1:13 on 100's free, 1:17-1:18 on 100 back