Friday- August 19, 2011

200 Swim, 200 kick, 200 pull, 200 drill, 200 swim

5 x 200 Free @ 3:00
Desc 1-5
100 EZ

6 x 150 IM Pull w/ Buoy only @ 2:45
-Fly,back,breast by 25's x 2
100 EZ

6 x 150 Kick w/ fins @ 2:10
-Strong effort throught
100 EZ

10 x 50 @ :60
-Count strokes and drop stroke count on each 50 while keeping you time the same
-Desc count 1-4, keep #5 same as #4
-5 Free, 5 Back

10 x 25 @ :05 rest
-No breathers, do 10 press-outs on side of pool after each

150 EZ
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5000 SCY
About 90 minutes

-Desc down to 2:11-12 on last 200
-I now realize its gonna take time and baby steps to get back into "race shape"
-While I really want to be in "race shape" I really also want to make a good effort on stroke work/technique, dryland/weights, and stretching this fall. I may do 1-2 meets this fall, which I didn't do last years in the fall.

Tuesday- August 16, 2011

Drylands:

4 Mile Run/walk
15 minutes of drylands

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About 75 minutes

Monday- August 15, 2011

2 X 200 3:30
4 X 100 1:30
8 X 50 :50
Descend 50's 1-4/5-8

1 X 200 Kick 4:15
2 X 100 kick 2:15
4 X 50 kick 1:15
50's: 25 fast/25 easy
1 X 100 easy swim

18 X 50 1:00
#4-8-12-16 are fast
#17-18 are easy
All choice

3 X 300 Pull (Buoy, Paddles, Snorkel)@ 4:00

3 X 200 3:30
3 X 100 1:45
Within each distance, #1 swim is IM, #2 is 50 stroke/50 free, #3 is free.

200 EZ
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4800 SCY
About 90 minutes