Friday- October 14, 2011

500 Swim
500 Kick
5 x 100 50 Drill/50 Swim @ :10 rest
5 x 100 Pull BR-5 @ :15

5 x 100 IM @ 1:50
5 x 100 75 Free/25 Kick SDK on back @ 1:30
5 x 100 IM @ 1:40
5 x 100 50 Free/50 Kick SDK on back @ 1:30

300 Warmdown
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4300 SCY
About 1 hr 20 min

-First 6am practice in a LONG time....felt good to get it done early and be home by 8:30. Might have started a new trend?!

Thursday- October 13, 2011

4 x 250 Choice (mix it up) @ :15 rest
5 x 100 Kick @ 2:00
-100 Mod, 25 Fast/75 Mod, 50 Fast/50 Mod, 75 Fast/25 Mod, 100 Fast

4 x 100 Pull @ 1:30 (Desc 1-4)
4 x 75 Pull @ 1:10 (Desc 1-4)
4 x 50 Pull @ :50 (Desc 1-4)
4 x 25 Pull @ :25 (Desc 1-4)

2 x 100 Free @ 1:45 (hold under 1:05 and Desc 1-2)
4 x 75 Kick SDK on back w/ fins @ 1:15
2 x 75 Free @ 1:25 (hold :45 and desc 1-2)
4 x 75 Kick SDK on back w/ fins @ 1:15
2 x 50 Free @ 1:05 (hold :30 or better and desc 1-2)

100 EZ

16 x 25 w/ fins
-2 SDK UW no breather @ :40
-2 IM Order (2 ea. stroke) FAST @ :30

250 EZ Warmdown
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4300 SCY
About 1 hr 20 min

Tuesday- October 11, 2011

600 Swim
3 x 100 Drill/swim @ 1:45
10 x 50
-3 IM Order @ :60
-3 Indiana IM @ :50
-4 Free @ :40

4 x 25 Sprint w/ 1 Breath @ :30

15 x 100
-7 @ 1:25, hold 1:15
-5 @ 1:20, hold 1:10
-3 @ 1:15, hold under 1:10

4 x 100 Kick (25 F, 75 Mod) @ 2:00
3 x 100 Kick (50 F, 50 Mod) @ 1:50
2 x 100 Kick (75 F, 25 Mod) @ 1:45
1 x 100 Kick (Fast) @ 1:40

500 Warmdown
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4000 SCY
About 1 hr 20 min