Friday- May 20, 2011

1 x 400 Choice @ 6:40
3 x 100 @ 1:40
1 x 300 Pull @ 4:30
3 x 100 @ 1:30
1 x 200 Pull @ 3:00
3 x 100 @ 1:20

1 x 200 Kick @ 4:00
3 x 100 Kick Desc 1-3 @ 2:00
4 x 50 Kick @ :55

(4x)
3 x 75 @ 1:30
#1: free-stroke-free by 25
#2: stroke-free-stroke
#3: stroke, build to FAST

15 x 100 @ 1:30
-Hold 1:10 or better, aerobic
-#5, 10, 15 FAST

200 EZ
______________________

5100 SCY
About 1 hr 40 min

Thursday- May 19, 2011

Open Water Swim:

Swam with Malena Hankins this morning up on Lake Allatoona (while her husband, John, support kayaked for us). She was just starting when I showed up so I waited to join in on the next lap. Water was up, clear, and flat...perfect. Only thing was temp....with the cooler temps this week (dropping in the 40's at night) the water cooled quite a bit since last Saturday. My guess is that it was about 70ish. So I jumped in and goosebumps right away. It took a good 15 minutes to really warm up. The cold mostly bugs my inner ears more than anything, but it wasn't bad. Once I got going it felt great.

So I did one lap swim, one pull with buoy and paddles (picked up from shore real quick) and the final lap swim. Malena and I pushed the last 1/2 mile to the finish. So she did a little over 4 miles and me a little over 3 (5k). Probably swam about 70-75 minutes for me I'd guess.

Wednesday- May 18, 2011

4 x 150 Swim @ :20 rest
1 x 300 Pull
4 x 100 Swim @ 1:30
1 x 400 Pull

1 x 200 Kick @ 4:15
1 x 100 Kick @ 2:00
2 x 50 Kick @ :50

(3x)
1 x 100 Easy @ 2:00
1 x 100 FAST @ 2:00
1 x 50 Easy @ 1:00
1 x 50 FAST @ 1:15
-Middle round Stroke

3 x 400
#1: IM- 50 Drill/50 Swim
#2: 50 Free/50 Stroke
#3: Free, Neg Split

200 EZ
________________________

4400 SCY
About 1 hr 15 min

-:58, 1:03-:04 (Back), :57 on 100's
-:27, :29, :26 on 50's

Monday- May 16, 2011

400 Swim
200 Kick
300 Pull
100 Drill

(4x)
3 x 50 @ 1:00
easy, build, fast

50 EZ

(3x)
1 x 300 @ 4:00
1 x 200 @ 2:40
1 x 100 FAST @ 2:00

50 EZ

5 x 200 Pull @ 2:45
-Snorkel & Paddles

100 EZ
_________________

4600 SCY
About 1 hr 20 min

-Held about 1:01-1:02 on 100's fast
-Had a hard time sprinting after Sat's swim. It may take a few days to get back into it.

Saturday- May 14, 2011

Open Water Swimming:

Swam with the "Swim with Pete" group up on Lake Allatoona this morning. Malena and Marianne were also there. Conditions were perfect (air 65-70, overcast to mostly cloudy, calm and clear water, water about 76 I'd guess). I did 5 laps of the 1.2 mile course and then another loop of the inner cove to get to 10K. Then after I tried to swim out to Malena to do one more lap but she had too big a lead for me to catch her and I had started to cool down and get stiff. I swam with one other guy and "buddied" up on the swim which always makes it a bit better. I didn't set out to do so much, but I felt pretty easy and got into a good rhythm so why not.....plus I've been slacking this week. Marianne did 5K and Malena swam until WAY after everyone was gone and did 8 laps (about 10 miles!!) Malena is a OW distance stud (or is it studette?!)

10.5K
About 1 hr 50 min (but I didn't have a watch)

Thursday- May 12, 2011

300 Swim
200 Kick
300 Pull
4 x 50 Build

2 x 300 @ 4:00
12 x 25 @ :30 (4 fly, 4 back, 4 breast)
4 x 150 @ 2:00
12 x 25 @ :30 (4 fly, 4 back, 4 breast)
6 x 100 @ 1:20
12 x 25 @ :30 (4 fly, 4 back, 4 breast)

(4x)
4 x 50 Kick w/ fins @ :50
1 x 100 IM Strong @ 1:45

100 EZ
______________

5000 SCY
About 1 hr 30 min

Tuesday- May 10, 2011

2 X 250 @ 4:15
2 X 200 @ 3:00
3 X 100 @ 1:30
8 X 50 kick @ 1:00

(4x)
1 X 150 Moderate/aerobic @ 2:15
1 X 75 FAST @ 1:45

50 EZ

(4x)
2 X 50 build to fast @ 1:00
1 X 100 FAST @ 1:45
2 X 50 FAST @ 1:00
-Odd rounds: Pull w/ Buoy & Paddles
-Even rounds: Pull w/ Paddles only

50 EZ

8 X 50 @ 1:15
25 underwater/25 FAST

4 X 50 easy 1:00
_____________________

4400 SCY
About 1 hr 30 min

-Held :42 on 75's fast
-Held :57-:58 on odd pull set, :56 and :55 on even
-Good speed workout