08.31.09 - IM, K stuff

warmup(1100)
100 fr
2 x 50 bk/br
100 fr
3 x 50 K
100 fr
4 x 50 bk/br
100 fr
5 x 50 K

EN1/2 (1150)
4 x 75 desc @15s rest
100 IM @5s
3 x 75 desc
100 IM
2 x 75 desc
100 IM
75 desc

100 IM

EN2 (1200)
4 x 300 @30s rest:
1.) w/snorkel
2.) desc. 100s
3.) desc 75s
4.) swim

150 ez

EN 2(1000) + SP1(500) K
600 IM K @NT
6 x 50 K sprint @1:30
(2 ea IMO, 37.hi on fly, 36 hi on free, 44 low on br)
400 IM K @7:00
4 x 50 IM K sprint @1:30
(fly - 37, fr - 35, br - 44, fr 35)

100 ez rec

400 IM, good form, long strokes - <5:10

100 ez

08.30.09 - Race Pace, Power, Sprints

warmup (1500)
3 x 125 @1:55
3 x 25 stroke @30
3 x 125 fr @1:55
5 x 25 stroke @30
3 x 125 fr @1:55
7 x 25 stroke @30

EN1 K/Dr (650)
12 x 25 K, odds fr, evens nf @35
6 x 50 breast pull w/padds + snorkel, work on sliding forward
50 bk ez

Power (800)
8 x 100 fast fr w/padds @1:30 (held 1:04/1:05)

Race Pace work (450)
2 x 75 @1:30
2 x 75 @1:40
2 x 75 @1:50
all fly, held 49/50

Sprint(300)
6 x {
25 SDK w/fns @40
25 sprnt @40
}

200 ez

08.29.09 - Aerobic Day

Warmup (800)
Last 25 of each swim stroke:
200 (missed 100)
175
150
125
100
75
50
25

EN 2 (3400)
5 x 200 @2:30 (held 2:20)
2 x 50 @1 min
4 x 200 @2:30 (2:14, 2:11, 2:14, 2:14)
2 x 50
3 x 200 @2:30 (2:14/2:15)
2 x 50 @1
2 x 200 @2:30 (2:18s)
2 x 50 @1
200 IM (2:24)

EN 1/2 K(600)
4 x {
75 DK @1:25
75 flutter @1:15
}

200 warmdown

08.27.09 - mostly fast, mostly fun.

warmup
500 swim w/forearm fulcrum
500 fly K/drill

SP1 (500) + rec(500)
4 x 25 fly @1:00 (14s)
4 x 25 fly @1:00 w/TT
13.28 (1.30)
13.11 (1.20)
13.16 (1.10)
13.28 (1.00)

50 ez

2 x {
50 fly, 1.20 tempo @1:00 (28.93, 28.90)
100 ez @2:00
}

50 ez
4 x 25 back @1:00 w/TT
14 (NT)
14.47 (0.70)
14.40 (0.65)
14.67 (0.60)

2 x {
50 bk, 1.30 tempo @1:00 (29.49, 29.34)
100 ez @2:00
}

200 IM, broken @50 to adjust TT
30.98 (1.45)
10s rest
31.94 (1.45/cycle)
15s rest
37.04 (1.60)
20s rest
29.08 (0.65) (watch came off @the end, so I swam last 10y holding it)
total: 2:09.04 (1:02.92, 1:06.12)

300 warmdown

2 x 15 x 80 crunches on machine
2 x 15 x 5 - external rotation, catch position

08.28.09 - bangin' out yards

warmup(1350)
100 ez
800, every 3rd length bk, every 5th K
3 x {
25 IMO
50 IMR(otating)
75 IMR
} @3rd person

EN1/2 (1800)
4 x {
4 x 100
(set 1 @1:20; set 2@1:15 IM w/fins; set 3 K @1:40; set 4 alt IM @1:20/fr @1:15)
2 x 25 ez
}

EN2 (600)
3 x {
50 fly @50
50 fr @45
50 fly @40
50 fr @40
make swims by at least 5 sec
}

400 IM K
50 ez K

EN1(750)
3 x {
25 K
50 drill
75 IM, no fr
100 free
} @3rd person

--something else here... can't recall--

EN 2/3 (750) + Rec(250)
2 x {
3 x 75 descend @1:05
150 hold fast 75 pace @1:50
5 x 25 rec @30
} set 1 free, set 2 IM, no fr made the 150.


SP1 (525) + Rec(225)
3 x {
2 x 50 sprint K @1:00
3 x 25 sprint bk, fly, fr@30
75 ez
}

100 ez

08.26.09

EN1(2300)
150 ez
3 x 150 @2:10
100 @1:15
50 stroke @1:00
2 x 150 @2:10
2 x 100 @1:15
50 stroke @1:00
150 @2:10
3 x 100 @1:15
50 stroke @1:00

50 ez stroke
400 IM - K/swim by 50

EN2 (1250)
3 x 400 @5:10, 1, 3 w/padds
50 ez

EN1(1100)
4 x 125 - alt fr/stroke IMO @2:00
400 K IMO
200 K IMO

SP3(300)
4 x 50 FAST @2:00
(br - 36.98, fly - 30.5, free 28, br --)
4 x 25 sprint @1:00
(fr - 13.0, br - 17.0, fly 14, bk 15)

200 warmdown

I ran and did some cords and core work yesterday and I was feelin' it today.

08.24.09 - Adrift but not Rudderless

warmup (750)
350 - alt fr/stroke by 25
250 K
150 drill

En1 (1200)
3 x 100 @1:25
3 x 50 @45
2 x 100 bk @1:20
4 x 50 IMO @50
100 @1:15
5 x 50 IMO + bk @55


Sprint (1500)
2 x {
50 ez @regroup
25 sprint (K - 18, Fly - 14.4)
100 ez @regroup
50 sprint (DK - 37.95, Br - 36.97)
150 ez, regroup
75 fast (K - 1:00, Fly - 49.2)
200 ez, regroup
100 fast (DK - 1:20, Br - 1:16.57)
} set 1 K, set 2 SA on fast swims

150 ez

(recover)
400 K IMO
200 K IMO

Aerobic, EN1(1300)
3 x {
125 fr @3d pers
75 choice @3rd
}

4 x {
25 DK
25 breast
100 free
} @2:20 (held 1:50)

Aerobic/Threshold IM EN 2/3(2000)
4 x 75 IMR (Rotating) @1:00
250 ez
4 x 75 IMR @1:00
200 ez
4 x 75 IMR @1:00
150 ez
4 x 75 IMR @1;00
100 ez

100 warm down.

warmup(1000)
400 ez
400 K
4 x 50 pace @1:00, held 37

800 - 9:52
Felt pretty good. Tried to stretch it out + use my core rotation.

200 ez

rest 30 minutes

warmup 2 (600)
400 ez
4 x 50 - 25 sprint fly/25 ez

50 fly - 29.86
75 ez

100 fly - 32.00 1:06.56(34.56)
125 ez

200 fly - 2:35.5
36.13 1:15.26 (39.13)
40.54 1:20.04 (39.50)

250 ez


400 IM - 5:19.86
35.25 1:15.89 (39.64)
40.71 1:20.11 (39.40)
44.56 1:29.71 (45.15)
38.08 1:15(37.05)

200 warm down