10.29.09 - more fly

700 ez warmup
500 IMK

2 x 500 @7:00 -
1.) 100 fly/100 fr/100 fly/200 fr
2.) 100 fly/100 fr/100 fly/100 fr/100 fly

Had to leave early again.

10.28.09 - somethin' fast

600 swim
500 IMK
10 x 25 @40 fast fly
100 ez

I've been pretty busy with baby stuff, work, and my master's class this week. So this is all I could squeeze in today.

10.27.09 - fly day

500 S
500 K
500 Dr

4 x 300 fly creeper @4:30
1.) alt 25 fly/25 fr
2.) 50 fly/25 fr
3.) 75 fly/25 fr x 3
4.) 125 fly/25 fr x 2

300 ez

10.22.2009 -= Strength + Power work

Been balls to the wall busy these days... Got in a good 70 minutes in the pool today tho.

550 swim
350 pull
300 fly/fr/br K
3 x 100 @1:30 desc (1:15 -> 1:09)

6 x 50 @1:00 w/pull buoy odds bk, evens br, increase turnover every 2
200 pull @3:00
6 x 50 @1:00 w/ankle straps, odds fr, evens bk, increase TO every 2
200 ez pull w/ankle strap, work on body pos'n
4 x 50 @1:15 w/parachute odds fly/evens br.
300 rec
2 x (3 x 50 - free, fly, br) @1:15 w/bungee cords
200 rec
4 x 50 fast IMO @1:00
300 ez

Tuesday survival swim

Hella sore from doing flooring in our office for 9 hours yesterday.

500 swim
300 K

2 x {
200 fly K @3:20
2 x 100 fly K @1:45
4 x 50 fly K @55
8 x 25 fly K @30
} descend as distances get shorter...

8 x 150 @2:15 as:
odds: 150 stroke, IMO
evens: 150 IMR
(150 fly, 150 fly/bk/br, ...)

300 ez

10.16.09 - quality 400 IMs

700 bk/fr

EN1-ish
150 fly @3rd pers.
2 x 125 @1:45
4 x 75 @1:05 - fly/fr/fr
5 x 50 @45 - fly/fr
6 x 25 @25

EN2
250 - 125 fly/125 fr
150 - fly/bk/br
3 x 400 IM @5:25(5:09, 5:12, 5:16)


600 IMK

200 ez

10.14.09 - fly

500 fr
400 IMK
4 x 300 - 50 fly/25 free
5 x 50 @1:30 alt swim/drill
100 ez

10.13.19 - 1 more recovery

still pretty tired today.

500 ez swim
200 IMK

5 x {
200 free @3:00
4 x 50 desc @55
} did (1 all free, evens Kick, 3 & 5 200 free/50s fly)

300 pull - 200 w/buoy @ankles to work on rotation/100 with legs stacked

8 x 50 K - evens 25 bk dk/25 front dk, odds free

300 ez pull

10/11/09 - SCM meet at EPIC

1200 warmup - swim, drills, turns, some starts

400 fr - 4:47.98
200 br - 2:47.?
200 fly - 2:29.90
200 free - 2:16.98ish

10/10/09 - SCY Meet

Meet warmup ~1000 + 3 sprints from blocks

200 IM - 2:12.17
100 fr - 55.4
400 IM - 4:45.83

300 warmdown

400 IM is feeling pretty good this year.

10/12/09 - back to work...

Pretty exhausted today from all the racing over the weekend.

warmup
2 x {
100 free @3rd person
3 x 50 stroke/free @3rd pers
4 x 25 sprint K @3rd person
}

tnx
1 25 @25, 1 @35
2 @25, 1 @35
3 @25, 1 @35
4 @25, 1 @35
50 @45, 50 @55
2 @45, 1 @55
3 @45, 1 @55

main, en1/2
all @3rd pers RI
25 fly
75 free strong
50 fly/back
150 free
75 fly/bk/br
225 free
100 IM
300 free

4 x 75 descend @1:10
150 @2:10
3 x 100 @1:20
4 x 75 bk@1:30 - odds R/L/Both, evens S/D/K by 25

400 IMK
300 warm down

10.07.09 - fast 100s free

100 fist
4 x 25 sprint k
100 fist
4 x 25 drill
100 fist
4 x 25 desc

7 x 25 strong @25/20
75 @1:00(49)
5 x 25 strong @25/20
75 @1:00(47)
3 x 25 strong @25/20
75 @1:00(47)

100 @1:15(1:07)
2 x 25 ez @30
2 x 100 @1:20 (1:07, 1:05)
4 x 25 @30
3 x 100 @1:25 (1:04, 1:03, 1:03)
6 x 25 @30
4 x 100 @1:30 (1:02, 1:03, 1:03, 1:03)

25 fly
50 fly/bk
75 fly/bk/br
100 IM
75 bk/br/fr
50 br/fr
25 fr

6 x 50, alt K/sw|dr/sw @1:00

hot tub :)

One of my best practice performances in a while. It helped that I'm not lifting this week and that I got 8 hours of good sleep last night. I'll have to enjoy the week and some fast swimming this weekend before it's 3 more weeks of beatdown.

10.05.09

400 swim
2 x {
125 swim @15 s
5 x 25 @30
} 1 - bk, 2 - br

100 @1:30
2 x 100 @1:25
3 x 100 @1:20 (1:09s)
4 x 100 @1:15 (1:08/07/08/07)
3 x 100 @1:20
2 x 100 @1:25
100 @1:30

3 x {
2 x 25 swim/50 K w/fins @1:25
} IMO

3 x {
2 x 50 @50
50 @40
}

200 warmD

10.03.09

700 swim
300 K

3 x {
3 x 200 - 25 stroke/25 free - fly @3, br @3:15, bk@3
4 x 50 K @1:00
100 ez
} IMO

200 warm down

10.02.09 - friday fly day, 300 fly swim

250 ez
300 mod
5 x 50 K @1:05

4 x 100 fr @1:15
1 x 50 bk @1:00
3 x 25 fly/75 fr @1:20
2 x 50 bk/br @55
2 x 25 fly/25 bk/50 fr @1:25
3 x 50 br @50 (38, 38, 38)
100 fr @1:30
4 x 50 br @45 (37, 37, 37, 38)
50 ez

2 x {
3 x 25 @20
1 x 25 @30
2 x 25 @20
1 x 25 @30
1 x 25 @20
1 x 25 @30
} set 1 swim, 2 K

300 fly
600 IM K

300 warmdown

I haven't been swimming much breaststroke but when I have, I've been focusing on trying to grab a lot of water with my kick. It seems to be helping. I'm starting to be able to hit times that I had to sprint for last year with fewer strokes/less effort.

10.01.09 - 400 IM

700 fr
400 IM K
4 x 100 @1:30, fly creeper

2 x 100 fly @1:30
100 fr @1:45
2 x 100 bk @1:30
100 fr @1:45
2 x 100 br @1:30
100 fr @1:45
2 x 100 fr @1:30
100 fr @1:45

400 IM - 5:04

400 IM K
300 pull w/buoy @ankles +snorkel
200 pull w/snorkel, no kick
200 ez