Friday- September 30, 2011

Warm up (2000)

300 swim>200 kick
300 Pull>200 drill
5 x 100 IM @ 1:45
10 x 50 4 on :50 3 on :45 3 on :40

MAIN SET (2500)
500 pull on 7:30 Holding 6:15 that is 1:15 per 100's
4 x 100 on 1:25 holding 1:10
100 ez swim
2 x 250 pull on 3:30 Holding 3:07 that is 1:15 per 100's
4x 100 on 1:25 holding 1:10
100 ez swim
10 x 50 on :40 holding :35's

300 Warmdown
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5300 SCY
About 1 hr 30 min

-5:47, 2:53, 2:53 on pulls
-Held 1:07-1:08 on 100's
-Held :33 on 50's
-Workout from Manuel Nieto

Thursday- September 29,2011

300 Swim
200 Kick
300 Drill
200 Swim
5 x 100 IM @ 1:45
10 x 50
-4 @ :50, 3 @ :45, 3 @ :40

10 x 25 No Breather w/ overkick @ :45
300 Free, desc each 100 @ 4:30
100 IM @ 1:45
150 Kick FAST @ 3:15
6 x 25 No Breather w/ overkick @ :45
200 Free, desc each 50 @ 3:00
200 IM @ 3:30
100 Kick FAST @ 2:10
4 x 25 No Breather w/ overkick @ :45
100 Free, desc each 25 @ 1:30
300 IM @ 4:45
50 Kick FAST @ 1:05

500 Warmdown
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4500 SCY
About 1 hr 25 min

-Swam with Malena, workout by Manuel

Wednesday- September 28, 2011

Weights:
Bench Press: 15, 12, 10, 8
Dumbbell Flys: 3 x 12
Overhead Shoulder Press (w/ bar): 15, 12, 10, 8
Lateral Raises/Front Raises (Supersets): 3 x 12
Lat Pull: 15, 12, 10, 8
Lawnmower Pulls: 3 x 12
Preacher Curls: 15, 12, 10, 8
Concentration Curls: 3 x 12
Dips: 15, 12, 10, 8
Tricep Kickbacks: 3 x 12

Squats: 15, 12, 10, 8
Leg Curls: 3 x 12
Leg Extensions: 3 x 12
Calf Raises: 4 x 15

Abs: 200 Choice
Vasa: 3 x 20

__________________________

About 1 hr 30 min

Tuesday- September 27, 2011

2 X 200 @ 3:20
5 X 100 Pull @ 1:40
4 X 75 @ 1:10
4 X 50 descend @ :50

2 X 200 kick 4:10
8 X 50 kick :55
1 X 100 swim EZ

20 X 50 1:05
Five of each stroke IM order @ 75-85%

8 X 150 Pull 2:10
Swim 100 moderate pace/50 fast

12 x 25 w/ Fins @ :40
-Odd: UW, Even: Swim FAST

200 EZ
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5000 SCY
About 1 hr 35 min

-Did 4 pulls with FINIS paddles, 4 Strokemakers

Monday- September 26, 2011

Warm up (1300)
400 swim
2x200 kick
2x150 drill
200 swim

PULLING (1800)
300 DPS on 4:30
3x100 dec 1-3 on 1:20
300 DPS on 4:30
4x75 dec 1-4 on 1:10
300 DPS on 4:30
6x50dec 1-3,4-6 on :40

SWIMMING (900)
100 FAST SWIM goal time 1:05 or better
200 EZ swim
2x50 FAST SWIM goal time :32 or better
200 ez swim
4x25 FAST SWIM goal time :15 or better
200 ez

300 cool down
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4300 SCY
About 1 hr 20 min

-Pull set descended down under 1:00 on 100, :27 on 50, sub :15 on 25's
-Went :58 on 100 swim
-:29 on 50 (backstroke), :27 free
-Sub :15 on all 25's