Wednesday- September 7, 2016

400 (100 swim, 100 kick)
400 (200 pull, 200 drill)

4 x 200 :20 rest
1: Moderate Free
2: 50 fast/100 ez/50 mod
3: Moderate Free
4: 50 stroke fast/50 ez/ 50 stroke fast/ 50 ez

(3x)
3 x 50 @ :10 rest (1 ez, 1 mod, 1 fast)
1 x 150 EZ :20 rest

200 EZ

________________

2700 SCY
About an hour

Friday- August 26, 2016

200 Swim
200 Kick
200 Pull
200 Drill

4 x 100 Pull with Fins, Snorkel, Paddles @ :20 rest
4 x 75 Pull with Fins & Paddles @ :20 rest
4 x 50 Pull with Paddles @ :20 rest
4 x 25 Swim w/ Fin FAST @ :30 IM Order

10 x :30 Vertical Kick, :15 rest between
-Hands up, chin out

8 x 25 @ :40
Odd UW
Even No Breathers

200 EZ

__________________

2200 SCY
About 1 hour

Wednesday- August 24, 2016

I forgot to log my workout, but it was 2700 SCY

Monday- August 22, 2016

200 Swim
200 Kick
200 Pull

8 x 150 @ :20 rest
50 Fr
50 Bk
50 Fr
Desc 1-4, 5-8

200 Free, build last 50 @:20 rest
150 Free, build last 50 @:20 rest
100 Free, build last 50 @:20 rest
50 Free, build last 50 @:20 rest

8 x 25 @ :45
Odd UW
Even no breather

200 EZ

________________

2700 SCY
About an hour

Wednesday- August 17, 2016

800 Swim
400 Kick
600 Pull
200 Drill

10 x 25 w/ fins @ :45
-Odds UW kick
-Even swim

250 EZ
__________________

2500 SCY
About 45 min

Monday- August 15,2016

800 Swim
400 Kick
600 Pull
200 Drill

10 x 25 w/ fins @ :45
-Odds UW kick
-Even swim

250 EZ
__________________

2500 SCY
About 45 min

-First time back in quite awhile and giving this swim thing another go

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