Saturday- April 9, 2011

10 x 100 Choice @ 2:00
(Swim, Kick, Pull, Drills)

6 x 50 @ 1:00
Desc 1-3,4-6

1 x 500 Broken :15 @ the 250
-First 250 1:15ish pace
-Second 250 1:10 or under pace
50 EZ

12 x 50 @ 1:10
odd: Swim Choice
even: Kick

4 x 200 Pull w/ Paddles & Snorkel @ 3:00
-Moderate working on catch & head position

6 x 25 @ :45
Odd: Sprint 20
Even: Build to race finish

200 EZ
__________________

3600 SCY
About 1 hr 15 min

-3:04/2:47 on broken 500

Thursday- April 7, 2011

250 Swim
250 Kick
250 Pull
250 Drill

1 x 800 Broken :15 @ 400
-First 400 hold 1:15 or under
-Second 400 hold sub 1:10

6 x 50 Kick @ 1:10

6 x 50 Back @ 1:15
1-3: Perfect Stroke
4-6: Desc 1-3

3 x 100 Free @ 2:00
Desc 1-3 to 85/90%

12 x 50 @ :60
Odd: Perfect Stroke
Even: 1000 Race Pace

200 EZ Warmdown
__________________

3500 SCY
About 1 hr 15 min

-Swam at Destin YMCA outside, water was about 82...night and day from yesterdays 84. Felt great. Plus it was a bit cloudy and windy, cool outside.
-4:55/4:33 on broken 800, felt good
-descended down to :30 on 50 back, 1:10, 1:03, :58 on 100's
-Held :29-:30 on 50's pace
-Really felt good today on my first day of taper

Wednesday- April 6, 2011

400 Swim
200 Kick
200 Pull
200 Drill

16 x 50 @ :55
4 IM Order 25 Drill/25 Swim
4 Free 25 Drill/25 Swim
4 Back 25 Kick/25 Swim
4 Free 25 Kick/25 Build

3 x 100 Kick @ 2:00 Desc 1-3
3 x 200 Pull (Paddles & Buoy) @ 2:45 Desc 1-3
3 x 300 Free @ 4:15 Desc 1-3

8 x 25 w/ Fins @ :45
Odd: Kick UW
Evens: Fast Swim- Choice

200 EZ
_________________

4000 SCY
About 1 hr 15 min

-Swam at Destin YMCA outside, water was about 83-84 though...argh!
-1:26 on 100 kick, 2:06 on pull, 3:23 on 300

Tuesday- April 5, 2011

500 Swim
200 Kick
200 Drill
100 Build

4 x 200 Pull (Paddles & Snorkel) @ 2:45

4 x 200 Broken Free @ 3:30, Desc 1-4
-Break :10 @ 75/150

4 x 200 Pull (Paddles & Snorkel) @ 2:45

4 x 200 Broken Free @ 3:30, Desc 1-4
-Break :10 @ 75/150

1 x 600 Kick (50 Mod/25 FAST)

200 EZ
________________

5000 SCY
About 90 min

-Swam at Destin YMCA outside
-Held 2:25 on pulls, desc down to 2:03 on broken 200's
-Was pretty full still from late lunch and did not feel too good the last 1500 of practice. Note to self....don't pig out at lunch!

Monday- April 4, 2011

300 Swim, 200 Kick, 300 Pull, 200 Drill

10 x 75 @ :15 rest
odd: 25 Fly/ 25 Fr DPS/ 25 Fr Build
even: 25 Fr/ 25 Bk DPS/ 25 Bk Build

4 x 100 Pull @ 1:25 Build, 4 x 100 Fr Desc 1-4 @ 1:25
8 x 50 FAST Fr @ 1:15
3 x 100 Pull @ 1:25 Build, 3 x 100 Fr Desc 1-3 @ 1:25
4 x 50 Fr FAST @ 1:15
2 x 100 Kick Build @ 2:15, 2 x 100 Kick Desc 1-2 @ 2:15
4 x 25 Bk FAST @ :45

300 EZ
--------------

4500 SCY
About 1 hr 30 min

-Swam at Destin YMCA Outside
-Held 1:05-1:07 on 100's pull
-Desc down to 1:03 on 100's Free
-Held :28-:29 on 50's
-Had a tough time with back as the facility had no flags, plus it was hard to adjust to swimming straight on back with the winds and clouds.

Friday- April 1, 2011

5 x 100 Choice
5 x 100 Drill Choice

12 x 25 Drill/Swim Fly @ :30

500 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Kick Fly on Back/Back @ :30

400 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Fly Drill/Fly @ :30

300 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Back Drill/Back Swim @ :30

200 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Free Drill/Free Swim @ :30

4 x 50 EZ @ 1:00

______________________

5200 SCY
About 1 hr 35 min

Thursday- March 31, 2011

200 Swim
200 Kick
200 Pull
200 Drill
200 Scull

8 x 50 @ :50
1-4 Free, desc
5-8 Choice, desc

6 x 200 Kick @ 3:45
Odd: Free
Even: Choice

100 EZ

6 x 200 Pull @ 2:40
-Paddles & Snorkel

6 x 100 Kick w/ Fins @ 1:25

Vertical Kick:
2 Min Dolphin kick, 2 Min Free, 1 Min Dolphin, 1 Min Free
100 Free Strong

200 EZ
________________

4800 SCY
About 1 hr 35 min

-Emphasis on kicking/legs
-1:04 on last strong 100