Drylands:
3 x 20 Vasa Trainer
3 x 10 Squats
3 x 15 Vasa Trainer
3 x 15 Squats
Stretching
Swimming:
700 Mixer (swim, kick, pull, drill)
3 x 300 @ :30 rest
1. Swim
2. Kick
3. Drill/Swim by 50's
3 x 200 @ :20 rest
1. Pull
2. IM
3. Kick
3 x 100 @ :10 rest
1. IM Swim
2. Kick
3. IM Swim
4 x 150, desc 1-4 @ 2:30
-Breathe 3.5.7 by 50's
4 x 50 Strong @ :45
4 x 25 Sprint, no breather @ :45
100 EZ
4 x 200 Kick @ 4:00
-Desc 1-4
300 EZ
______________________
4600 SCY
About 1 hr 25 min
-Did drylands and the 700 Mixer while waiting on Malena
-Workout by Manuel Nieto
-Desc down to 1:45 on 150, 2:58 on 200 kick
-Only able to make 3 of the 4 no breather sprints, missed the first one
Friday, September 23, 2011
Thursday, September 22, 2011
Thursday- September 22, 2011
1000 Mixer (Swim, kick, pull, drill)
400 Swim
4 x 75 Scull/Drill @ 1:30
8 x 50 IM Order (2 ea.) @ 1:00
2 x 200 Pull Neg. Split @ 2:50
4 x 50 Pull BR5 @ :50
4 x 100 Pull Desc 1-4 @ 1:30
6 x 50 Pull BR5 @ :50
200 Kick Choice
200 25 Drill/25 Swim
200 25 Free/25 Back
________________________________
4000 SCY
About 1 hr 20 min
-Was a recovery day even though I didn't do anything yesterday. I'm doing someone else's workouts and swam with Malena
-Did a extra 1000 at the beginning since she was running late.
400 Swim
4 x 75 Scull/Drill @ 1:30
8 x 50 IM Order (2 ea.) @ 1:00
2 x 200 Pull Neg. Split @ 2:50
4 x 50 Pull BR5 @ :50
4 x 100 Pull Desc 1-4 @ 1:30
6 x 50 Pull BR5 @ :50
200 Kick Choice
200 25 Drill/25 Swim
200 25 Free/25 Back
________________________________
4000 SCY
About 1 hr 20 min
-Was a recovery day even though I didn't do anything yesterday. I'm doing someone else's workouts and swam with Malena
-Did a extra 1000 at the beginning since she was running late.
Tuesday, September 20, 2011
Tuesday- September 20, 2011
Warm up (2000)
500 swim on 7:00
2x250 kick on 5:45
2x300 pull breath every 3-5-7 strokes by 100's on 4:30
4x100 IM dec 1-4 on 1:45
Swim just make interval (1500)
7x100 on 1:30
5x100 on 1:25
3x100 on 1:20
Kick
300-200-100 rest :20 build speed
Swim (do next set x2)
75 swim hard pace on 1:00
50 swim harder pace on :40
2x25 sprint on :40
75 ez
COOL down
400 ez choice
__________________________
5000 SCY
About 1 hr 30 min
500 swim on 7:00
2x250 kick on 5:45
2x300 pull breath every 3-5-7 strokes by 100's on 4:30
4x100 IM dec 1-4 on 1:45
Swim just make interval (1500)
7x100 on 1:30
5x100 on 1:25
3x100 on 1:20
Kick
300-200-100 rest :20 build speed
Swim (do next set x2)
75 swim hard pace on 1:00
50 swim harder pace on :40
2x25 sprint on :40
75 ez
COOL down
400 ez choice
__________________________
5000 SCY
About 1 hr 30 min
Monday, September 19, 2011
Monday- September 19, 2011
1000 Mixer (Swim, kick, pull, drill)
(4x)
1 x 100 Kick @ 2:00 build
2 x 50 Kick FAST @ :55
2 x 25 Kick FAST @ :45
1 x 400 IM @ 6:00
1 x 300 IM @ 4:30
1 x 200 IM @ 3:00
1 x 100 IM @ 1:30
1 x 100 Moderate @ 1:30
4 x 50 Hold :33 or better @ 1:00
1 x 200 Moderate @ 3:00
3 x 50 Hold :33 or better @ 1:00
1 x 300 Moderate @ 4:30
2 x 50 Hold :33 or better @ 1:00
1 x 400 Moderate @ 6:00
1 x 50 Hold :33 or better @ 1:00
1 x 500 EZ Warmdown
_______________________
5000 SCY
About 1 hr 30 min
-Swam with Malena at Mountain View, Manual Nieto's workout
-About died on IM, I'm really not in training shape
(4x)
1 x 100 Kick @ 2:00 build
2 x 50 Kick FAST @ :55
2 x 25 Kick FAST @ :45
1 x 400 IM @ 6:00
1 x 300 IM @ 4:30
1 x 200 IM @ 3:00
1 x 100 IM @ 1:30
1 x 100 Moderate @ 1:30
4 x 50 Hold :33 or better @ 1:00
1 x 200 Moderate @ 3:00
3 x 50 Hold :33 or better @ 1:00
1 x 300 Moderate @ 4:30
2 x 50 Hold :33 or better @ 1:00
1 x 400 Moderate @ 6:00
1 x 50 Hold :33 or better @ 1:00
1 x 500 EZ Warmdown
_______________________
5000 SCY
About 1 hr 30 min
-Swam with Malena at Mountain View, Manual Nieto's workout
-About died on IM, I'm really not in training shape
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