400 drill/swim
200 snorkel swim
3 x 100 @1:20

300 fr @4
3 x 100 br @ 1:40
300 fr @4
4 x 75 IM @1:10
300 fr @4
6 x 50 - odd breast/even free @1/55

8 x 25 IMO fast @40
200 ez

3100 yards

06/20/2011

1000 warmup
7 x 100 @1:20

2000 (24:56)

200 ez

3900 yards

06/14/2011

600 swim
400 drill/swim w/snorkel
2 x 100 @1:20

2 x {
400 @5:10
300 pull @4
200 choice (1 br -2:50, 2 IM -2:36)
100 fast (1 fr - 1:03, 2 br 1:18)
}

400 (4:56)
100 pull ez

3700 yards

06/13/2011

1000 drill swim
4 x 100 desc @1:20
4 x 25 fast @45

2000 (25:11)

200 ez

3700 yards

06/08/2011

1000 drill/swim
1000 (12:29)

4 x
{
100 br K strong @2
100 br K drill w/snorkel + pull buoy (close knees) @2
}

200 - long glide + pullout, ez to wall

06/07/2011

800 drill
4 x 100 desc @1:20
300 K - 100 fly/50 fr/100 br/50 fr

3 x {
-- decrease 1 rep each round, so 3,2,1 x each
3 x 200 @2:40
3 x 100 nf @1:30
3 x 50 fr @50
3 x 25 nf @45
}

150 ez

3800 yards

06/06/2011

600 drill/swim
600 pull w/snorkel

1000 (12:40)
200 ez

2400 yards