Wednesday- December 21, 2011

1000 Choice (every 4th lap kick w/o board)

5 x 200 (100 Fr, 50 stroke, 50 kick) @ :20 rest
Desc 1-5

5 x 150 (50 Free, 100 IM) @ :20 rest
Desc 1-5

5 x 100 Kick @ 2:05
Desc 1-5

5 x 50 w/ fins @ :20 rest
- 4-3-2-1-0 breaths by 50

100 EZ
____________

3600 SCY
About 1 hr 20 min

Wednesday- December 14, 2011

300 Swim
100 Kick
300 Pull
100 Kick
300 Swim
100 Kick

12 x 75 :15 rest
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 25 Fast/ 50 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 50 Fast/25 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 75 FAST
right into
100 IM FAST

4 x 400 Pull 6:00
Desc 1-4

200 EZ
________________
4000 SCY
About 75 Minutes

Monday- December 12, 2011

800 Swim
400 Kick
600 Pull
200 Drill

8 x 75
-4 Fly, back, breast @ 1:30 (hold 1:00-1:05)
-4 Free, Desc 1-4 @ 1:30

8 x 50
Odd Drill @ :60
Even Swim @ :50

8 x 25 Kick w/ fins @ :40
Odd Kick free w/ Streamline board, no breather
Even Kick Fly on back, no breather

100 Easy
______________

3300 SCY
About an hour

-First time in the pool this month and first time in about 3 weeks
-Didn't feel too bad, but I know I'm WAY out of shape.

Wednesday- November 23, 2011

400 Swim
200 Kick
300 Pull
100 Drill

12 x 50 Drill IM order (x3) @ :60
-4 Drill, 4 Swim/Drill, 4 Drill

400 Free Cruise, 400 IM Pull FAST :20 rest
300 Free Cruise, 300 IM Pull FAST
200 Free Cruise, 200 IM Pull FAST
100 Free Cruise, 100 IM Pull FAST
300 Free Cruise, 300 Kick FAST :20 rest
200 Free Cruise, 200 Kick FAST
100 Free Cruise, 100 Kick FAST

200 EZ Warmdown
______________________

5000 SCY
1 hr 30 min

Tuesday- November 22, 2011

5 x 200 @ :20 rest
1 swim, 1 kick, 1 pull, 1 drill, 1 swim

12 x 75
4 kick @ 1:40
4 IM (no free) @ 1:15
4 kick @ 1:30

3 x 100 @ 1:30 (hold under 1:10)
1 x 300 Pull @ 4:15
1 x 300 Swim, Neg Split @ 4:15
1 x 300 Pull @ 4:15
3 x 100 @ 1:15 (hold under 1:10)

8 x 50 @ 1:00
-Get 4-3-2-1 breaths by 50

200 EZ
_______________________________

4000 SCY
About 75 min

Monday- November 21, 2011

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

Friday- November 18, 2011

400 Swim
200 Kick
300 Pull
100 Drill

5 x 150 @ 2:30
-100 BR3/5 by 50's, 50 Kick

(5x)
150 Build @ 2:15
3 x 50 @ :50
-Fly/Fr, Bk/Fr, Br/Fr

(5x)
100 Build @ 1:30,1:45 (alt by round)
2 x 25 No Breather FAST @ :45

5 x 100 Pull @ 1:45, 1:40, 1:35, 1:30, 1:25
-BR3, use buoy and ankle band (or lock)

5 x 50 FAST @ 1:00

5 x 50 Choice @ 1:00
-2 Drill, 3 EZ
___________________

5000 SCY
About 1 hr 40 min