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

Tuesday- August 26, 2014

400 Swim
200 Kick
300 Pull
100 Drill

20 x 50 @ 1:00
4-Indiana IM
4-Pull Indiana IM
4-Indiana IM
4-Drill Indian IM
4-Indiana IM

10 x 100 w/ fins @ 1:45
50 swim/50 kick
Odd: Choice
Even: Free

2 x 50
-25 all out/25 ez

100 Warmdown

_______________

3200 SCY
About 1 hour