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

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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