Thursday- October 20, 2011

1 X 250 4:10
1 X 200 3:20
1 X 150 2:30
1 X 100 1:40
1 X 50 :50
1 X 50 :45
1 X 100 1:30
1 X 150 2:15
1 X 200 3:00
1 X 250 -

1 X 200 kick + 100 swim

12 X 50 :50
-Paddles & Fins
-Choice. Alternate moderate, build, fast.

10 X 50 kick w/ fins SDK on back @ :50
1 X 100 swim fast

200 EZ
______________________

3200 SCY
About an hour

Monday- October 17, 2011

2 X 150 2:30 2:15
3 X 100 1:40 1:30
4 X 50 :50 :45
Two rounds. Round 1 intervals left, 2 right.

1 X 200 kick 4:30
1 X 100 swim 2:00
1 X 100 kick 2:15
1 x 100 swim 2:00
8 X 50 kick :55
1 X 100 swim -

1 X 100 free-moderate- 2:00
1 X 100-stroke or IM- 2:00
1 x 50 -fast/choice- 1:30
Four rounds

14 X 100 free
4 on 1:25
5 on 1:20
5 on 1:15

WARM DOWN: 4 X 50 easy 1:00

_________________________________

5200 SCY
About 100 min

Tuesday- October 18, 2011

4 X 100 1:40
4 X 50 kick 1:10
4 X 150-50 free/50 stroke/50 free- 2:45
4 X 100 kick 2:15

1 X 300 free-negative split- 4:30
3 X 100 IM 1:45
3 X 100 free Pull 1:30
1 X 300 Pull IM
Two rounds, short break between rounds.

4 X 50 1:00
6 X 25-sprint- :45
Two rounds with a break.
All choice, descend 50's 1-4

300 WD
______________________

5000 SCY
About 95 min

Friday- October 14, 2011

500 Swim
500 Kick
5 x 100 50 Drill/50 Swim @ :10 rest
5 x 100 Pull BR-5 @ :15

5 x 100 IM @ 1:50
5 x 100 75 Free/25 Kick SDK on back @ 1:30
5 x 100 IM @ 1:40
5 x 100 50 Free/50 Kick SDK on back @ 1:30

300 Warmdown
________________________

4300 SCY
About 1 hr 20 min

-First 6am practice in a LONG time....felt good to get it done early and be home by 8:30. Might have started a new trend?!

Thursday- October 13, 2011

4 x 250 Choice (mix it up) @ :15 rest
5 x 100 Kick @ 2:00
-100 Mod, 25 Fast/75 Mod, 50 Fast/50 Mod, 75 Fast/25 Mod, 100 Fast

4 x 100 Pull @ 1:30 (Desc 1-4)
4 x 75 Pull @ 1:10 (Desc 1-4)
4 x 50 Pull @ :50 (Desc 1-4)
4 x 25 Pull @ :25 (Desc 1-4)

2 x 100 Free @ 1:45 (hold under 1:05 and Desc 1-2)
4 x 75 Kick SDK on back w/ fins @ 1:15
2 x 75 Free @ 1:25 (hold :45 and desc 1-2)
4 x 75 Kick SDK on back w/ fins @ 1:15
2 x 50 Free @ 1:05 (hold :30 or better and desc 1-2)

100 EZ

16 x 25 w/ fins
-2 SDK UW no breather @ :40
-2 IM Order (2 ea. stroke) FAST @ :30

250 EZ Warmdown
______________________________

4300 SCY
About 1 hr 20 min

Tuesday- October 11, 2011

600 Swim
3 x 100 Drill/swim @ 1:45
10 x 50
-3 IM Order @ :60
-3 Indiana IM @ :50
-4 Free @ :40

4 x 25 Sprint w/ 1 Breath @ :30

15 x 100
-7 @ 1:25, hold 1:15
-5 @ 1:20, hold 1:10
-3 @ 1:15, hold under 1:10

4 x 100 Kick (25 F, 75 Mod) @ 2:00
3 x 100 Kick (50 F, 50 Mod) @ 1:50
2 x 100 Kick (75 F, 25 Mod) @ 1:45
1 x 100 Kick (Fast) @ 1:40

500 Warmdown
_________________________________

4000 SCY
About 1 hr 20 min

Friday- October 7, 2011

300 Swim
2 x 150 (Scull, Drill, Swim by 50's)
300 Kick (every 3rd 25 sprint)
6 x 50 Stroke @ :50
3 x 100 Free, desc 1-3 @ 1:20

400 Pull @ 5:30 (Paddles, Snorkel, Buoy)
3 x 100 Pull @ 1:30 (hold 1:05 or better)
300 Pull @ 4:15
3 x 100 Pull @ 1:30
200 Pull @ 3:00
3 x 100 Pull @ 1:30
100 Pull @ 1:30
3 x 100 Pull @ 1:30

100 EZ

(3x)
1 x 100 Kick @ 2:10
3 x 25 Kick all out @ :40
1 x 25 EZ

200 EZ
___________________

4600 SCY
About 1 hr 30 min

-Held 1:02-1:03 on all 100's Pull