09.30.09

1500 warmup

main set:
2 x {
150 build @2:00
5 x 50 strong @45
100 strong @1:15 (1:04/1:05)
4 x 25 IMO @25
100 IM @1:30 (1:09, 1:11)
50 ez
}

2 x {
6 x 25 w/fins @40
} set 1 - K, set 2 IMO + 2x SA

400 IM K
200 ez

09.29.09

4 x 200 IM K -
25 fast/25 ez
50/50
100/100
200 fast

2 x {
4 x 50 fly @1:00
200 ez @3:30
4 x 50 free/fly @1:00
200 ez @3:30
}

2 x {
100 fly @1:45
25 fr/75 fly @1:40
50/50 @1:35
25/75 @1:30
}

500 IMK
200 ez

09.28.09

500 warmup

2 x {
75 fly/bk/br @1:20
50 drill @60
25 K @25
25 K @25
50 drill
75 fly/bk/br
}

100 IM @1:40
100 fr/bk/br/fr @1:35
100 50 fr/br/fr @1:30
100 fr @1:25
100 fr @1:25
100 50 fr/25 br K/25 fr @1:30
...
100 IM K @1:40

200 free fast (2:10)
3 x 50 rec @1:00
200 IM fast (2:25)
3 x 75 rec @1:20
200 fly fast
3 x 25 rec @40

150 ez
600 IM K
200 WD

09.25.09 - 200 fly day friday

warmup (1000)
300 swim
6 x 25 @25
5 x 75 pull @1:00
25
6 x 25 @25

EN1(2000)
5 x 100 @1:20, travelling 25 nf (fly)
5 x 200 @2:50, travelling 100 IM
5 x 100 @1:15 w/fins travelling 25 K

50 ez
5 x 50 @1:00, 2 turn 50s IMO
100 ez

400 IM K
200 fly (2:30)
200 ez

09.24.09

600 fr
400 IM K
4 x 100 @1:30 desc
2 x 4 x 25 IMO @45

EN1 Fr/En2 IM
4 x 150 @2:00
4 x 125 IM, rotate 50 of ea stroke @2:00

4 x 100 fr @1:20
4 x 75 IM continuous @1:20

4 x 50 fr @40
4 x 25 IMO @45

50 ez
50 breast (36.47)

200 warmdown

09.22.09

600 swim
400 IM K
4 x 100 desc @1:30

4 x 50 fly @1:00 desc.
K, @20s after each:
25
50
75
100
75
50
25

3 x 50 fly @1 desc
K:
25
50
75
75
50
25

2 x 50 fly @1 desc
K:
25
50
50
25

50 fly sprint (29.02)
2 x 25 sprint K

200 warm down

09.23.09

2 x {
100 alt dk/sw by 25
100 alt nf/fr by 25
100 fist/fr by 25
100 build
}

3 x {
3 x 50 IMR @50
3 x 75 @1:05/1:00/55
100 fast fr@1:15 (1:03s)
3 x 25 ez @30
}

3 x {
4 x 50 K @55
2 x {25 UW, 25 sprint, 25 ez} all @30
50 ez
}

200 ez
400 IM K
300 swim w/buoy between ankles, work on core
100 IM K

3 x {
3 x 50 IMR @50
3 x 75 @1:05/1:00/55
100 fast FLY@1:15 (1:13, 1:12, 1:12)
3 x 25 ez @30
}

300 warm down

09.21.09

800 warmup

main set:
2 x {
200 IM @3
250 fr @3
150 K @3
200 fr @3
}

09.19.09

1100 fr

EN1/2 mixed(2000)
5 x {
4 x 50 @1:00
200 @3:00
} set 1 IM, 2 fr, 3 fly, 4 fr, 5 IM

200 cool

09.18.09 - 200 fly day friday

warmup(1250)
4 x 100 - 25 K/50 sw/25 K @20s
3 x 150 - fr/br/bk @20s
2 x 200 IM @3:00 (2:33, 2:30)

EN2 Stroke/fr (1200)
3 x 75 @1:05 (br 1:02, fr, br 59)
75 fr @55
50 ez
2 x 75 @1:05 (br 59, bk 57)
2 x 75 fr @55
50 ez
75 br @1:05 (59)
2 x 75 fr @55 (50,52)
75 fly @55 (54)
50 ez
4 x 75 fr @55 (50,50,50,49)
50 ez

En1(450)/SP1(150) K
3 x {
4 x 50 K @1:05,55,45,35
did br on 1:05/55...
}

500 IM K

50 ez
200 fly @1.48 s/stroke - 2:31. Weights + yesterday's test set made this tough.

200 warmdown

09.17.09 - Test 100s

warmup (1300)
1000 free
50 K
8 x 25 IMO Fast w/fins@40
50 ez

6 x {
100 ALL OUT right into
250 recovery
@6:00 per round
}

Results:
#1 Fly :30.08 :32.75 1:02.83
#2 Free :28.64 :31.05 :59.69
#3 Fly :30.62 :34.18 1:04.80
#4 Free :28.37 :30.21 :58.58 HR 17
#5 Fly :30.79 :33.81 1:04.60 HR 18
#6 Free :28.30 ::30.33 :58.63 HR 17

500 IM K
400 pull w/snorkel + buoy at ankles
300 IM K
200 pull w/snorkel + buoy @ ankles

09.15.09 - fly w/fins set

warmup(1500)
400 swim
400 IM K
400 fly/br drills
3 x 100 desc @1:30 (1:14, 1:10, 1:08)

EN1 fr(900)
3 x 300 @4:00
1 - first 100 fast
2 - second "
3 - last "

EN2 fly (1200)
4 x 150
odds 100 fly K/50 fly @2:35
evens 50 fly K/100 fly @2:3

4 x 150 W/FINS
odds 100 fly K/50 fly @2:20
evens 50 fly K/100 fly @2:15

EN1 fr(900)
3 x 300 @4:15 same as above

400 K - 25 sit K/25 fast flutter/50 cruise br

200 warmdown

09.13.09 - EN3 fins set

700 alt bk/fr

1000 m of some other stroke + free, forgot what it was

EN3 (1150)
2 x 200 fr w/fins @30 sec rest (2:20, 2:23)
150 IM no fr w/fins @30s rest (1:57)
150 fly/bk/fly w/fins @30s (1:55)
2 x 125 fr w/fins @30s rest
2 x 100 fly w/fins (1:20)
50 ez

EN 1 stroke (400)/EN 2 K(400)
8 x {
50 dolphin K strong @1:10
50 fr/fly rec @1:00
}

300 ez

09.11.09 - 3:16 300 free

warmup(700)
200 ez
2 x 50 K @1:00
2 x 25 nf/25 K @55
2 x 50 nf @50
2 x 25 fr/25 bk @45
2 x 50 fr @40

EN2/3 (900) + EN1/rec(900)
4 x 25 @30
100 fast @1:30 (1:05)
4 x 50 @10s rest
200 fast @30s (2:12)
4 x 75 @1:00
300 fast @30s (3:16)
4 x 50 bk @10s rest
200 fly @30s (2:28)
4 x 25 bk @10s
100 br (1:15)

EN1 (600)
4 x {
25 @10s rest
50 @10s rest
75 @10s rest
} Rotating IM order by each 25y w/fins

EN1(900)
400 fr/bk
400 IM K
100 fr


200 fly @1.48 s/stroke - 2:27

My strokes were a lil short


200 ez


Dryland

09.10.09 - aerobic IM + fly speedwork

warmup(1600)
400 Swim, worked on connecting kick with pull
400 IM
400 Fly alt 25 drill/25 K
4 x 100 @1:30 - 100 free, 75 fr/25 fly, 50/50, 25 fr/75 fly

SP1 (700)
20 x 25 @45 FAST w/fins
8 x 25 @1:00 ALL OUT w/fins

EN1 IM (1600)
1600 IM, done as:
800 IM - 100 swim/50 K/50 swim ea stroke
400 IM swim
200 IM K
200 IM swim
continuous

200 warm down

09.09.09 - EN1/2 + pace kicking

warmup (800) - missed 150
125 fr/75 K
125 alt stroke/fr, 75
125 fist, 75 build
5 x 25 fast /75 fast

EN1 tnx (800)
6 x 25 - 2 slow @30, 2 mod @25, 2 fast @20
50 fly fast @40
6 x 25
100 IM fast @1:20
6 x 25
150 fly/bk/br @2:00
50 ez

EN 1/2 stroke (1000)
2 x{
2 x 50 @50
2 x 50 @45
6 x 50 @40
}


EN1 IM (750)
6 x 125 IMR 50 stroke @2:00
300 K
350 ez

Dryland
Vasa 3 x 20
3 x plank @45
30, 24, 20 leg drops

EN1 (1200)
125 fist, 75 build
5 x 25 fast /75 fast
6 x 25 - 2 slow @30, 2 mod @25, 2 fast @20
50 fly fast @40
6 x 25
100 IM fast @1:20
6 x 25
150 fly/bk/br @2:00
50 ez

EN 2 K(900)
3 x{
50 @50
2 x 50 @45
3 x 50 @40
}

300 K

09.08.09 - mostly aerobic.

Warmup(1600)
400 Swim
400 K IMO
400 pull w/buoy btw ankles to work on core
400 IM - 50 drill/50 swim ea stroke

EN 1/2 (2100)
Ladder, free @1:15 base, IM @1:25 base
600 fr
500 fr
400 IM
300 fr
200 IM
100 fr

100 ez

Sprints + Pace(200)
4 x 25 IMO @1:00
(14.5, 14.5, 17.5, 12.98)
2 x {
50 fast @1:00
(fly - 30.5, br - 37.5)
50 ez @1:30
}

200 warmdown

09.06.09 - speedwork, drills, etc.

50 ez
3 x 200 @3rd person

2 x 125 fr @1:40
2 x 100 fr/25 stroke @1:45
2 x 75 fr/50 stroke @1:50
2 x 50 fr/75 stroke @1:55
2 x 125 fr @1:35

16 x 25 K, odds mod @40, evens fast @30

8 x {
75 fast w/fins @50
25 ez @50
}
50 ez

3 x 50 breast 25 arms only/25 swim @1:05
3 x 50 br 25 flutter K/25 swim @1:05
3 x 50 br 25 dolphin K/25 swim @1:05

300 pull

12 x 25 alt fast fly, ez fr/bk @30

09.04.09 - Some Basic Endurance, Some Fast. Mixin' it up.

warmup(950)
250 ez
10s rest btw/each distance:
25/50/75/100
100/75/50/25
200 reverse IM

Kick w/snorkel(450)
25 stroke @35
50 choice @1:05
2 x 25 stroke @35
2 x 50 choice @1:05
3 x 25 stroke @35
3 x 50 choice @1:05
50 ez

Race Pace/Tempo (675) + Rec(675)
3 x {
100 fr @1:10 (held 1:00 @0.70 s/stroke)
50 ez rec @1:00
}

3 x {
75 stroke @1:00
fly - 1.45 s/stroke - 49
bk - 0.65 s/stroke - 49
br - 1.55 s/stroke - 58
75 rec @1:15
}

3 x {
50 K fast @55
100 ez rec @1:30
}

EN1 (1500)
6 x 150 @2:10, odds pull, evens fly/bk/b
200 ez
400 IM K

Aerobic EN1 (1400)
2 x {
225 free, build by 75 @3rd person
5 x 25 stroke, DPS @3rd person
100 IM perfect strokes @3rd person
5 x 50 fast @45, odds K, evens fr
}


EN1/2 (1200)
3 x {
150 @2:00 (held 1:42/3, did back on #3, 1:50)
100 @1:15 (>1:10, did fly #3)
50 ez rec @45
}

300 K (4:25)

SP1 (350) + rec (100)
2 x {
75 K all out (54.5, 54.0)
4 x 25 IMO sprint @30
50 ez @NT
}

200 warm down

09.03.09 - Threshold fly

warmup(1500)
300 swim ez
200 alternate fists, L fist, R fist
300 swim w/buoy btw/ankles, working on core rotation
400 IM K
100 br K
200 ez

EN2 fly(1000) + EN1 free(1000)
2 x {
100 fr
75 fr/25 fly
50 fr/50 fly
25 fr/75 fly
2 x 100 fly (held 1:13 on 100s fly)
25 fr/75 fly
50/50
75/25
100 fr
} all 100s @1:30

EN1 K
300 K on back

200 warmdown