Monday- December 7, 2015

300 Swim
100 Kick
300 Pull
100 Kick
300 Swim
100 Kick

12 x 75 :15 rest
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 25 Fast/ 50 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 50 Fast/25 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 75 FAST
right into
100 IM FAST

4 x 200 Pull 3:00
Desc 1-4

200 EZ
________________
3200 SCY
About 60 Minutes

Monday, November 30, 2015

9 x 300 @ :30 rest
1 Swim
1 Kick w/ fins
1 Pull

6 x 50 Swim @ 1:00
-Indiana IM

8 x 25 @ :45
-Odd No Breather
-Even UW

100 EZ

_______________

3300 SCY
About an hour

Wednesday- November 25, 2015

WARM UP:
1 X 250 4:00 3:45
3 X 100 1:40 1:30
4 X 50 1:00 :50
Two rounds. Round 1 intervals left, 2 right.

-Round 1 swim
-Round 2 swim w/ fins


1 X 300 4:30 4:00
3 X 100--descend-- 1:30 1:20
4 X 50--descend-- 1:00 1:00
Pull or swim.
50's: start fast and descend

Round 1 Pull
Round 2 Swim w/ fins

WARM DOWN: 4 X 50 easy


___________________

3300 SCY
About an hour

Monday- November 23, 2015

15 x 200 @ :30 rest
1- Swim
1- Kick w/ fins
1- Pull
1- IM Drill

4 x 25 UW @ :40
200 EZ
_____________________

3300 SCY
About an hour

Wednesday, November 18, 2015

400 Swim
200 Kick
300 Pull
100 Drill

4 x 100 Free @ 1:30 Desc 1-4
4 x 75 Pull (Buoy Only), Breathe 3-5-7-9 by 75's 1:20
4 x 50 Kick 1:00
4 x 25 No Breather :30

1:00 Rest

4 x 100 IM @ 1:45 Desc 1-4
4 x 75 Pull (Paddles Only), Breathe 3-5-7-9 by 75's 1:20
4 x 50 Kick 1:00
4 x 25 No Breather :30

200 EZ
_______________
3200 SCY
About 60 minutes
- See more at: http://jeffpalm-swimming.blogspot.com/search?updated-min=2008-01-01T00:00:00-05:00&updated-max=2009-01-01T00:00:00-05:00&max-results=50#sthash.7pVqf1Wi.dpuf

Monday, November 16, 2015

9 x 300

-3 swim @ :30 rest
-3 kick w/ fins @ :30 rest
-3 Pull @ :30 rest

6 x 50 @ :60
-Indiana IM order

4 x 25 @ :40
-UW SDK on back w/ fins

100 EZ

___________

3200 SCY
About an hour

Friday, November 13, 2015

15 x 200 @ :20 rest

5 Swim
-Added a little backstroke in here and there
5 Kick w/ Fins
-Mix up Free/Fly
5 Pull
-Mix up equipment

4 x 25 UW @ :45

100 EZ

________________

3200 SCY
Right at 1 hour

Wednesday, November 11 2015

30 x 100

-10 Swim @ 1:45
-10 Kick w/ Fins @ 1:45
-10 Pull @ 1:45

4 x 25 UW @ :45
100 EZ

______________

3200 SCY
Right at 60 min

Monday- November 9, 2015

15 x 200 @ :20 rest

5 Swim
-Added a little backstroke in here and there
5 Kick w/ Fins
-Mix up Free/Fly
5 Pull
-Mix up equipment

4 x 25 UW @ :45

100 EZ

________________

3200 SCY
Right at 1 hour

Sunday- November 1, 2015

Just got in and swam around about 1000 yards or so with Addison. Helped give him a few tips and just get in and relax on a rainy day to get out of the house.

Monday- October 26, 2015

400 Swim
200 Kick
300 Pull
100 Drill

10 x 100 @ 1:40
5 Pull w/ Paddles, Buoy, Snorkel and Desc. 1-5
5 Pull w/ Paddles & Snorkel and Desc. 1-5

10 x 75 @ 1:20
Kick w/ Fins
2 free
2 free-fly-free

10 x 50 @ 1:05
3 Indiana IM
3 Drill
3 Indiana IM
1 FAST choice

10 x 25 @ :40
UW w/ Fins
Odd: Free
Even: SDK on back

200 EZ

__________________

3700 SCY
About 75 min

Wednesday- October 21, 2015

Warmup:
400 Swim
200 Kick
400 Pull

4 x 50 Swim w/ fins (IM) :60
100 Fast (choice) 2:00
4 x 50 Kick (no board) 1:10 Emphasize steamline and underwater off walls
100 Fast (choice) 2:00
4 x 50 Pull (Indiana IM- Fly/bk, Bk/Br, Br/Fr, Fr/Fly by 50's) :60
100 Fast (choice) 2:00
4 x 50 25 underwater/25 swim :60
100 Fast (choice) 2:00
4 x 50 Kick w/ fins 25 Fast/25 EZ :60
100 Fast (choice) 2:00

100 EZ

400 IM (25 Swim/25 Drill) :20 rest
300 Pull (Breath 3-5-7 by 100's) :20 rest
200 Free w/ fins (25 Kick/25 Normal Free) :20 rest
100 Breast w/ fins

8 x 25 w/ fins :40
odd: UW streamline kick
even: swim, perfect stroke

200 Warmdown
____________________________
4000 SCY
About 80 minutes

Monday- October 19, 2015

400 Swim
300 Pull
200 Kick
100 Drill

2x
4 x 25 No Breather @ :20 rest
4 x 50 kick w/ fins @ :20 rest
4 x 75 Odd: Fly-Back-Breast, Even Back-Free-Back @ :20 rest
4 x 100 w/ paddles $ snorkel @ :20 rest

200 EZ

_______________

3200 SCY
About an hour or so

Friday- September 9, 2015

400 Swim
200 Kick
300 Pull
100 Drill

3 x 500 @ 1:00 rest
#1 Pull w/ Snorkel, fins, paddles
#2 Pull w/ Fins & Paddles
#3 Swim w/ Fins

50 ez

10 x 50 @ :60
-25 Fast/25 EZ
-Fly, Back, Free order

200 EZ

________________________________________

3250 SCY
About an hour

Wednesday, September 7, 2015

WARMUP:
500 Swim
400 Pull
300 Kick
200 Stroke Drill
100 (4,3,2,1 Breathes by 25)

12x100 :30 rest
1-4 SWIM
* IM
* 50 back/50 free
* IM
* 50 back/50 free
5-8 KICK w/ FINS
* Moderate
* 25 Fast/25 EZ
* 50 Fast/50 EZ
* FAST
9-12 PULL
* IM- Buoy only
* Back w/ buoy & paddles
* Free w/ buoy & paddles and build effort by 25's
* FAST w/ buoy & paddles

10x25 NO BREATHERS :20 rest
5 KICK underwater with fins
5 Swim (try to make 2 of them Butterfly)

200 Warmdown
_______________________________
3150 SCY
About an hour

Monday- September 5, 2015

Forgot to log, but distance below

3200 SCY
About an hour

Wednesday- September 30, 2015

400 Swim
200 Kick
300 Pull
100 Drill

400 @ 1:00 rest (work on stroke)
4 x 75 Pull 3-5-7 @ 1:20
4 x 50 kick w/ fins @ 1:00
4 x 25 no breather @:40

400 @ 1:00 rest
4 x 75 Pull 3-5-7 @ 1:15
4 x 50 kick w/ fins @ 1:00
4 x 25 no breather @:40

200 EZ
--------------

3200 SCY
About an hour

400 Swim
200 Kick
300 Pull
100 Drill

4 x 100 Free @ 1:30 Desc 1-4
4 x 75 Pull (buoy only), breathe 3-5-7-9 by 75's @ 1:30
4 x 50 Kick @ 1:10
4 x 25 No Breather @ :40

50 EZ

4 x 100 IM @ 2:00 Desc 1-4
4 x 75 Pull (Paddles Only), 5-4-3-2 breaths by 25
4 x 50 Kick @ 1:10
4 x 25 No Breather @ :40

200 EZ

_______________________

3250 SCY
About 75 minutes

Friday- September 25, 2015

400 Swim
300 Pull
200 Kick
100 Drill

10 x 100 Pull
-5 w/ fins, paddles, snorkel @1:45
-5 w/ fins, paddles @1:45

50 EZ

12 x 50
-3 Indiana IM @ 1:15
-3 scull w/ buoy @:30 rest
-3 Indiana IM @ 1:15
-3 scull w/ buoy @:30 rest

50 EZ

8 x 25 w/ fins @ :45
-Odd swim fast
-Even UW streamline kick

100 EZ

___________________

3000 SCY
About an hour

Wednesday- September 23, 2015

8 x 100 Swim @ 2:00
4 x 100 Kick @ :30 rest
6 x 100 Pull (Paddles & Snorkel) @ 2:00
2 x 100 Drill @ :30 rest

8 x 50 w/ Fins @ 1:05
4- 25 IM order/25 free
4- 25 UW/ 25 easy

100 easy
____________________________

2500 SCY
About an hour

Monday- September 21, 2015

4 x 200 Swim @ 1:00 rest
2 x 200 Kick @ 1:00 rest
3 x 200 Pull @ 1:00 rest
1 x 200 Drill

8 x 50 w/ fins @ :30 rest
-25 IM Order/25 kick

100 Warmdown

____________________

2500 SCY
About an hour

Wednesday- March 25, 2015

10 x 200
-4 swim @ 1:00 rest
-3 kick w/ fins @ 1:00 rest
-2 pull @ 1:00 rest
-1 drill

8 x 25 w/ fins @ :45
odd UW, even IM order

Vertical Kick
5 x :40 kick, :20 rest

4 x 25 IM Order @ :45
-80% effort

100 EZ
_________________

2400 SCY+
About 1 hour

Monday- March 23, 2015

10 x 200
- 4 swim @ 1:00 rest
- 3 kick w/ fins @ 1:00 rest
- 2 pull @ 1:00 rest
- 1 drill

8 x 25 @ 1:00
- IM order, 80% effort

Vertical Kick
- 5 x :40 on, :20 rest

100 EZ Warmdown

___________________________

2300 SCY
About an hour

-First time back in pool since the Fall and sick of looking at myself in the mirror
-Trying to make this time stick and get in the pool at least 3x week
-No plans to compete at this point but anything is possible. I'd rather do some 5K open swims, etc than race in Masters at this point. Just want to enjoy without the pressures to compete. But then again, I thrive on competition. LOL