Wednesday- November 25, 2009

10 x 100 @:15 rest (4 swim, 4 Pull, 2 kick)

6 x 100 free descend @ 1:30
6 x 25 free fast @:30
1:00 rest
6 x 100 IM or stroke descend @ 1:45
6 x 25 stroke fast @ :30
1:00 rest
4 x 100 free descend @ 1:25
8 x 25 free fast @ :30
1:00 rest
4 x 100 IM or stroke descend @ 1:45
8 x 25 stroke fast @ :30
1:00 rest
400 kick every 4th length all out kick
:30 rest
4 x 100 choice build @ 1:35
4 x 50 choice fast @ :60

6 x 50 ascend to easy @:60
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5000 SCY
About 1 hr 30 min

-Descended my 100's free from 1:14-1:04
-Descended my IM's 1:25-1:12

Tuesday- November 24, 2009

5 x 200 @ :20 rest
Swim, Kick, Pull, Drill, Swim

4 x 25 Swim IM Order @ :35
2 x 50 Kick Build @ 1:00
4 x 25 Kick UW w/ Fins @ :30
2 x 50 Build 25’s (Fly/Bk, Br/Fr by 25’s) @ 1:00
1 x 100 Free Build

6 x 50 @ :60, descend frees)
Odd: Free
Even: IM Order
3 x 100 @ 1:30, hold 1:15
1 x 300 Free NS @ 4:30
1 x 300 Pull @ 4:30 descend each 100
3 x 100 @ 1:20, hold 1:10
6 x 50 @ :60, descend choices
Odds: Choice
Evens: Free

Cool-Down (200)

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3500 SCY
About 65 minutes

-Was really sick over the weekend, the whole family was, so one day I got NO sleep and the other I slept ALL day. So I took Monday off to recover.
-Actually felt really "light" in the water and pretty good for being out 3 full days
-Held too fast on where I was supposed to hold 1:15, I was like 1:08 on the first one and had to bad way off. Held 1:08 on the ones I was to hold 1:10. So I am getting a better feel for where I should be on pace work 100's

Friday- November 20, 2009

Warm up
600 every 3rd length FT drag, 400 reverse IM drill

16 x 25 @:30
4 UW with Fins
4 Swim IM Order

12 x 25 :08 sprints off each wall @ :30

8 x 25 @ :30
descend each group of 2

4 x 25 fast choice @:30

20 x 50 all out @ 1:30
3 Free, 1 Choice

5 x 200 Pull w/ Buoy, Paddles, Snorkel @ 2:45

200 EZ
________________

4200 SCY
About 1 hour 35 min

-Good Sprint Workout, you should be exhausted after the 20 x 50's

Thursday- November 19, 2009

Warm up
4x 250 @ :20 rest
Odds 150 swim, 100 IM drill
Evens 150 swim, 100 kick

15 x 100
5 free build @ 1:30
5 stroke build @ 1:40
5 kick build @ 2:00

500 free negative split @:20 rest
400 IM 25 drill, 25 swim @ :20 rest
300 free negative split @ :20 rest
200 IM 25 kick 25 swim @:20 rest
100 free fast

3 x 100 kick fast @ 2:00
2 x 100 free hypoxic (breathe 4-3-2-1 by 25s) @ 1:30
3x 100 stroke fast @ 1:40
2x 100 free easy
___________________

5000 SCY
1 hr 30 min

-Tired, but a good tired, like I'm making progress.
-Backstroke actually felt pretty good, 1:12-1:14 on fast 100's

Wednesday- November 18, 2009

Warm up
10x 50 free easy @:60
5x 50 free stroke drill @:60
5x 50 kick @ :60

6x 200 free @ 2:40
-Breathe every 5, breathe every 3, no breathing in/out of turns

5x 200 stroke or IM @:15 rest
-Drill, 25 kick/25 swim, kick, long and relaxed, strong)

4x 200
-Odds 100 kick 100 free build 3:20
-Evens 100 kick 100 stroke build 3:30

3x 200
-2 build choice, 1 fast for time

2x 200
-100 kick strong, 100 swim easy
___________________________

5000 SCY

Tuesday- November 17, 2009

Core:
(3x)
Capt. Chair Straight Leg Raises 1 x 15
Planks (hold as long as possible)
Torso Twists with Tubing 1 x 15
Half Ups 1 x 25
Hanging Knee Lifts 1 x 15

Stability Ball Knee crunches 3 x 15
Obliques 2 x 25
Seated Torso Twists w/ Medicine Ball 3 x 25

Weights:
Chest Presses 3 x 15 (w/ Tubing)
Chest Flys 3 x 15 (w/ Tubing)
Lateral Raises 3 x 15 (w/ Tubing)
Front Raises 3 x 15 (w/ Tubing)
Rear Delts 3 x 15
Lat Pulldown 3 x 15
Rows 3 x 15 (w/ Tubing)
Tricep Kickbacks 3 x 15 (w/ Tubing)
Tricep Presses 3 x 15 (w/ Tubing)
Bicep Curls 3 x 15 (w/ Tubing)
Concentration Curls 3 x 15

Cardio:
20 minutes on Treadmill (4.0 at 7.5-10.0 incline)

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About 1 hr 45 min

-Pretty much going away from weights and will soon be freezing my Y membership to save $$$ and concentrate more on swimming, core, cardio. Weights will be limited to surgical tubing, push ups, pull ups, dips, etc.

Monday- November 16, 2009

5 x 200 (Swim, IM Drill, Kick, Pull, Swim) @ :15 rest

12 x 50 IM Drill @ 1:00

(3x)
12 x 25 no breather @ :35
6 x 50 free build @ :50
1 x 300 Strong @ 4:30

1:00 rest

(3x)
8 x 25 Drill @ :30
4 x 50 free build @ :50
1 x 200 Strong @ 3:00

200 EZ Warmdown
___________________

6300 SCY
About 1 hr 55 min

-Took longer than I thought due to all the short interval stuff
-3:35, 3:28, 3:28 on 300's
-2:15, 2:18, 2:15 on 200's