Friday- November 18, 2011

400 Swim
200 Kick
300 Pull
100 Drill

5 x 150 @ 2:30
-100 BR3/5 by 50's, 50 Kick

(5x)
150 Build @ 2:15
3 x 50 @ :50
-Fly/Fr, Bk/Fr, Br/Fr

(5x)
100 Build @ 1:30,1:45 (alt by round)
2 x 25 No Breather FAST @ :45

5 x 100 Pull @ 1:45, 1:40, 1:35, 1:30, 1:25
-BR3, use buoy and ankle band (or lock)

5 x 50 FAST @ 1:00

5 x 50 Choice @ 1:00
-2 Drill, 3 EZ
___________________

5000 SCY
About 1 hr 40 min

Thursday- November 17, 2011

400 Swim
4 x 100 Kick @ 2:00
400 Pull

16 x 50
-2 Drill @ :60, 2 Build @ :50
-4 Fr, 4 Bk

(2x)
1 x 300 Free, 85% @ 4:00
1 x 200 Pull, 85% @ 2:45
1 x 100 Kick, 85% @ 2:00
-Desc by Round
-1:00 break between rounds

16 x 25 w/ fins @ :40
-Odd swim, IM order, good effort
-Even UW SDK on back

200 EZ
_______________________

4000 SCY
About 1 hr 15 min

Tuesday- November 15, 2011

400 Swim
300 Pull
200 Kick
100 Drill

(3x)
400 @ :20 rest
300 @ :20 rest
200 @ :20 rest
100 @ :20 rest

-Rnd 1- Pull w/ Buoy and ankle lock
-Rnd 2- Pull w/ Paddles & Snorkel
-Rnd 3- Kick w/ fins
-Desc each distance (400 to 100)
-1:00 rest between rounds

200 EZ Warmdown
______________________

4200 SCY
About 1 hr 10 min

Monday- November 14, 2011

400 Choice

8 x 100 @ :15 rest
50 Drill/50 Swim

12 x 25 @ :30
1 Drill, 1 Build, 1 FAST

(2x)
1 x 50 @ :35
1 x 50 @ :55
1 x 100 @ 1:10
1 x 50 @ :55
1 x 150 @ 1:50
1 x 50 @ :55
1 x 200 @ 2:25
1 x 50 @ :55

1 x 100 EZ

8 x 75 Pull @ 1:00

100 EZ Warmdown
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3700 SCY
About 75 min