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

06/05/2011 _HRA LCM meet

700 warmup
400 IM (1:20,1:26,1:37,1:21) - 5:45
200 ez
200 br (3:04)
200 ez
200 IM (2:38.9)
100 ez
100 br (1:24)
100 ez

2200 meters

06/03/2011

1200 drill/swim
400 IMK
3 x 100 desc @1:20
100 br fast (1:17)
200 ez

2200 yards

06/02/2011

600 ez
200 paddles
3 x 100 @1:20

2 x {
8 x 50 IMO @50
100 br
4 x 25 br fast
}

200 br @3
200 ez

2700 yards

06/01/2011

1000 swim
800 drill w/snorkel+paddles
4 x 100 @1:20

400 breast drill
4 x 100 br K @1:40
5 x 100 br K @1:50

200 ez

3700 yards

05/31/11

800 drill/swim
300 br - drill/K by 25 w/snorkel

2 x {
4 x 125 IMO @2
4 x 75 br desc @1:30
}

200 ez

2900 yards

05/27/2011 - LCM

4 x 50 br pull/50 fr swim @1:50
4 x 50 br/50 swim @1:50

12 x 50 drill @1
4 x 200 pull @3 - odds w/paddles
6 x 100 fr @1:30, desc 1-3
4 x 150 bk K @3
6 x 50 - 3 str fr/4 bk @1

50 ez
3 x {
(3,2,1) x 150 bk @2:30
150 K @3
2 x 50 fast br @1
100 K @2
}

100 ez

5800 LCM

05/26/2011

1000 drill/swim

3 x 100 fr @1:20
200 br K @NT

4 x {
300 IM @4:45
200 br @3:15
} desc 1-4

200 pull ez

3700 yards

05/24/2011

1000 ez

200 IM @3
2 x 200 fr @2:40
2 x 150 br @2:30
3 x 150 fr @2
3 x 100 br @1:45
4 x 100 fr @1:20
4 x 50 br @1
5 x 50 fr @1

200 wd

3700 yards

05/23/2011

600 ez
600 snorkel drill
300 K - 100 fly/200 br

3 x 1000 desc @13:00 (27,20,02)

200 ez

4700 yards

05/20/2011

1000 ez
400 pull w/snorkel
400 K

6 x 100 @1:20
6 x 100 @1:15
200 K - fly/br

4 x 75 fly @1:15
200 K

8 x 25 circuit sprints @1:15
200 ez

4100 yards

05/19/2011

800 ez
200 K - fly/br
3 x 100 @1:20 desc

2 x 50 fly @1
100 ez
4 x 50 bk @55
100 ez
6 x 50 br @1 (38,38,37,37,37,37)
100 ez
6 x 50 br @1 (36,37,37,...)
100 ez
4 x 50 bk @55
100 ez
2 x 50 fly @1
100 ez

200 IM mod (2:34)
200 ez

3500 yards

05/17/11

1000 ez/drill
200 K - 100 fly/100 br

3 x 100 br drill w/snorkel/pb @2
3 x 50 br (200 pace) @1
3 x 100 IM @1:30
3 x 50 IMO @50
300 br @5 (4:13)
3 x 50 br 200 pace @1
3 x 100 IM @1:30
3 x 50 IMO @50
3 x 100 br @1:40 (22,23,22)
3 x 50 br @50 (37,37,38)

150 ez

3600 yards

05/15/2011

800 ez
200 w/long streamline + glide
400 K - 200 fly/200 br

8 x 25 fast @40

3 x {
500 fr @6:30 (15,06,02)
300 br @30s rest - first 1 drill w/snorkel - (4:27,16,13)
} descend 1-3

200 ez

4200 yards

5/13/11

800 ez
100 fly K
200 br K

4 x 200 @2:45 (22,18,17,06)
6 x 150 @2:15 - odd fly/bk/br, even bk/br/fr
4 x 100 br @1:45 (22,18,19,17)

200 ez

15 minutes weights + stretching

3400 yards

05/12/11

800 ez
2 x 100 @1:25
200 IMK

1 x 100 @1:25
1 x 50 K @1
2 x 100 @1:20
2 x 50 K @1
3 x 100 @1:15
3 x 50 K @1
4 x 100 @1:10 (05,07,09,09)
4 x 50 K @1
5 x 100 IM @1:20 (14,16,16,17,16)
4 x 50 K @1

200 ez

3600 yards

05/11/11

1000 swim
4 x 100 desc @1:20

400 br K w/snorkel
4 x 100 br K faster @2
300 br K w/snorkel
4 x 75 br K faster @1:30

200 ez

3000 yards

05/10/11

1000 ez
200 K

8 x 125 IMO @1:50 - work the SA
8 x 100 IMO @1:30
8 x 75 @1:10
8 x 50 @45

200 ez

4200 yards

05/07/11

LCM
20 x 50 - 4 x fr @1/4 x IM @1:10

200 IM @3:20
150 br @20s rest
100 br/bk @20s rest
50 bk

4 x 50 fast fly @1:30 (35,36,37,39)

100 ez

1800m

05/06/2011

1200 ez
1500 mod fr (18:43)

300 K - fly/br

200 br drill w/snorkel, paddles, pull buoy working on moving forward on pull
100 br drill w/ snorkel, paddles, fins "

500 IM @7:30 (6:21)
5 x 100 @1:40 - fly 13, bk 12, br 19, bk 11, br 20
200 ez

4500 yards

05/05/11

10 minutes foam roller
1200 swim

05/04/2011

2000 swim

10 x 100 K - (4 fly @1:30, 1 fr @1:40, 3 br @1:40, 2 br @1:50)
100 ez

4 x 50 br fast @2

200 ez

3500 yards

05/03/11

1200 ez
400 K - fly/br
800 ez

2400 yards

05/02/11

1600 swim nice and ez

400 K - 200 fly/200 br

500 ez

2500 yards

5/01/11

1200 K/sw/drill
8 x 25 fast w/good breakout, ez
100 ez

50 bk relay - 26.60
200 ez

4 x 50 br mod, worked on tight k, pushing water back
200 ez

200 br - 2:28.67
300 ez

200 ez
4 x 50 IMO @1
100 ez

200 IM - 2:06.49
300 ez

3650 yards

04/30/11 - Nationals, day 2

1000 ez/mod/K
6 x 50 mod @1
6 x 25 w/good breakout @NT

100 bk - 56.75 - hit the lane line going into 2nd turn.
300 ez

200 ez
300 fartlek, working in some SDK

50 bk relay - 26.40
200 ez
50 fr relay - 24.63
300 ez

2950 yards

04/29/11 - Nationals, day 1

1200 ez K/swim
4 x 100 desc @1:30
4 x 50 IM pace @1:00
4 x 25 fast @1
100 ez

400 IM - 4:34.10
300 ez

300 ez
4 x 50 mod bk @1
100 ez

200 bk - 2:01.25
200 ez

300 fartlek
50 free, relay lead - 25.06
200 ez

4250 yards

04/28/11

1000 ez
3 x 100 desc @1:30
200 ez

1500 yards

04/27/11

800 ez
3 x 100 desc @1:30
100 bk mod @1:30
400 K IMO

8 x 25 w/2 turns fast in/out of walls

300 ez

2100 yards

04/26/11

800 ez
400 IMK
3 x 100 desc @1:30

4 x 50 @1:30- alt fast/ez
8 x 25 K fast/ez
4 x 25 fast/ez

8 x 25 - 2 turn 25s @NT

200 ez

2400 yards

04/25/11

1000 ez
200 IMK
4 x 100 desc @1:30

4 x {
50 fast
50 ez
} @2

12 x 25 K alt fast/ez @45

8 x 25 fast/ez @50

200 ez

2700 yards

04/23/11

1000 ez

4 x 100 br desc @2

200 ez

1600 yards

04/22/01

1000 ez
4 x 100 desc @1:25
400 K IMO

8 x 25 fast @45
100 ez

4 x 100 IMO @1:30 (4:41 add up)

300 swim

100 br for time (1:15)

200 ez

3100 yards

04/21/11

800 ez
4 x 100 desc @1:30
300 IMK

3 x 50/25 IMO @1:20 fly//bk, bk/br, br/fr
3 x 25/50 IMO @1:30 faster

3 x {
50 fast (br 35, fr 27, fr 26)
50 ez
} @2:30

3 x {
25 fast
25 ez
}

200 bk, work turns/ez in between @3
2 x 100 @2 bk faster (07,05)
4 x 50 @1:15 bk fast (30,29,29,28) -- first 3 to feet

200 ez

3100 yards

04/20/11

800 ez
4 x 100 desc @1:30
200 IMK

4 x 50 IM mod @50

3 x {
50 fast/100 ez
100 fast/50 ez
150 fast
} @3

6 x 75 K @1:30 - odd ez/fast/ez, even fast/ez/fast

10 x 25 @?? alt fast breakout, ez

200 ez

3400 yards

04/19/2011

1000 ez
200 K
3 x 100 @1:30 desc

2 x {
4 x 50 bk @45, (pace+3,pace+1)
1:00 rest
4 x 50 br @50 (pace + 2)
1:00 rest
4 x 25 bk @30 (2nd set to feet @35)
4 x 25 br @40 (2nd set w/turn @50)
200 ez
}

3100 yards

04/18/2011

1000 warmup
4 x 100 @1:30
8 x 25 IMO @40

400 K - fly/br
4 x 50 IMK @1

4 x 100 IMO @20s rest - (06,09,19,06)

200 ez
50 fast bk - 28.5
150 ez
2 x {
25 bk fast
75 ez}
200 ez

3400 yards

04/15/11

1000 warmup
8 x 50 fly/bk, bk/bk, bk/br, etc @1, good turns

250 IMK
4 x 50 fast K @1:10

6 x 75 - odd fly/bk/br, even bk/br/fr. descend by 2 (last one 51/49)
100 ez

8 x 25 fast w/fins @50

75 ez
25 - fast to 15m
25 ez
50 fast fly from blocks (26.8)
50 ez
25 fast to 15m
25 ez
25 fast

200 br K bulldozer/regular by 25
200 bk K R up, L up by 25

200 IM for time (2:19) - 30,?,?,33
3 x 100 bk mod/strong @1:40 (10,11,8)

300 ez

4100 yards

04/14/11

1200 ez
200 IMK
4 x 50 IMO @50

2 x {
400 - 300 fr/100 fast @5:30
500 - 400 IM/100 fast fr @7
}
400 - 300/100

100 ez

10 x 25 bk AFAP to 15m @45
6 x 25 br "

200 ez

4500 yards

04/13/11

1200 ez
200 IMK

4 x 100 desc @1:30
4 x 50 IMO @45
100 ez

400 IM for time (4:59)
200 IM K

1x100 fr @1:20
50 K @1:00
100 ez

2 x 100 IM @1:20
2 x 50 K @1:00
100 ez

3 x 100 fr @1:15
3 x 50 K @1
100 ez

4 x 100 IM @1:20
50 K @1
8 x 25 K fast @45

(4550)

25 ez
3 x 25 fast fr @1
50 ez

50 fly fast (27.89)
50 ez
100 br fast (1:14.3)
100 ez

5000 yards

04/12/11

1000 ez
200 IMK no board

3 x 225 bk desc @3:15
400 IM ez
1:00 rest
2 x 225 bk desc @3:30, faster
400 IM mod
1:00 rest
225 bk faster (2:42)
1:00 rest
400 IM mod/strong (5:12)

6 x 75 @1:20 - odd fly/bk/br, even bk/br/fr

200 ez

4400 yards

04/11/11

800 ez
200 IM K

6 x 125 K @2:15, prog inc SDK
6 x 125 K w/fins @1:45 "
100 ez

3 x {
3 x 100 strong (rd 1.IM @1:25, 2.IM @1:20, 3.bk @1:15)
100 ez
}

12 x 75 K IMO @1:15 - 50 smooth/25 fast

100 ez

100 br fast (1:14.6)
200 ez
200 bk fast (2:10.17)
200 ez

5400 yards

04/09/11

LCM

100 ez
200 - 25 dr/25 swim
200 - 25 build/25 swim

3 x {
200 (fr @3, IM @3:30, bk @ 3:15)
2 x 100 (fr @1:30, IM @2, bk @1:50)
4 x 50 (fr @45, IM@1, bk @ 1)
}

5 x {
50 ez swim
50 from blocks
}@2:30

100 ez

2900m

04/08/11

1200 ez
200 IMK
4 x 100 desc @1:30
4 x 50 IMO @50
200 IMK

400 IM for time (4:53 - 07/14/21/19)
100 ez
200 K - fly/br
4 x 25 fast w/fins
100 bk for time (59.27)
200 ez
100 br for time (1:13)
200 ez
100 br/fr (1:06)
200 ez

4 x 50 w/bungee - resist down, assist back
6 x 15s K w/med ball

200 ez

4100 yards

04/07/11

1000 ez
200 IMK no board
3 x 100 fr desc @1:20

3 x 225 @3:15 - 150 mod fr/75 fast bk, 175/50, 200/25
25 ez
500 IM - 50 mod fr/75 fast stroke (6:26) @7:15
3 x 225 @3:30 - same as above
25 ez
500 IM - 75 mod/50 fast stroke (6:22)
100 ez

12 x 25 - 12.5 fast/ez, 12.5 ez/fast, 25 fast, 25 ez

200 ez

4500 yards

04/06/11

1000 swim
5 x 100 desc @1:20
8 x 50 IMO @45
100 ez

4 x 100 fly K @1:30
4 x 100 fr K @1:30
4 x 100 br K @1:40
4 x 100 fr K @1:30
100 ez
100 fast K for time (1:14)
100 ez

6 x 25 SDK w/fins @45

200 back race (2:10)
200 ez
200 br race (2:40)
50 ez
50 fly fast (27)
150 ez

4900 yards

04/05/2011

1000 ez
200 IM K no board

4 x 100 desc @1:30
4 x 50 IMO @50
8 x 25 from midpool @40, work turns
100 ez

4 x {
100 fast fr(03,04,04,05)
50 ez
}@2

4 x {
100 fast choice (fr-06, fr-05, bk - 07, br - 20)
50 ez
}@2:30

200 IMK

4 x 75 IMO @1:30, faster than 4IM pace (49,49,58,47)

200 ez

4000 yards

04/04/11

1200 ez
200 IM K
100 fast (1:03)
100 ez

5 x 500 @7 - odds creep IM (50st/50fr, 75/25, 100 st) + 100 fr desc, evens mod fr

400 IM K - 150 SA/50 fr K
8 x 50 fast K @1 IMO

4 x 25 fast @45
100 ez

200 bk for time (2:10.hi)
200 ez

5500 yards

04/01/11

1200 ez
400 IM K
4 x 50 IMO @1
8 x 25 IMO faster

200 ez
400 IM for time (4:57)
200 ez

12 x 25 + plyos
100 ez

200 bk for time (2:11.07)
300 ez

8 x 50 - 10 s vert K w/medball above head, 25 blast, 25 ez @60-70s
100 ez

100 br for time (1:14)

6 x 50, fast turns @1:15
100 ez

4700 yards

3/31/2011

1000 ez

back:
50 ez @1 (37)
100 mod @2 (1:14)
150 mod/hard @3 (1:46)
200 hard @3 (2:14)
150 mod/hard @3 (1:44)
100 mod @1:30 (1:12)
50 ez @45 (40)

fr/K (all @20s RI):
50 K
100 fr
150 K
200 fr
150 K
100 fr
50 K

bk:
50 fast @2 (28)
100 mod/fast @2 (1:05)
150 mod @2:30 (1:53)
200 ez @3 (2:50)
150 mod @2:30 (1:57)
100 mod/fast @3 (1:04)
50 fast (28)

150 ez

3550 yards

3/30/2011

1000 ez

4 x 100 K/drill/sw/K @2

4 x {
100 fast (01,02,03,04)
50 ez
}@2 min

100 ez

6 x 125 K @2:15, prog inc SDK
6 x 125 K w/fins @1:45 ". Last one all out (1:14)
100 ez

16 x 25 s+p circuit (swims w/sponge) @variable
100 ez

2 x 50 br fast @2 (36)
2 x 50 fr fast @2 (27)

200 ez

4600 yards

03/29/2011

1000 ez
100 fast 1:04
100 bk ez

4 x {
400 fr @6, neg split and descend - (5:04,4:56,4:52,4:49)
2 x 100 IM @1:30 - held 1:15 until last round then did faster @2 (1:13,1:10)
}

100 ez
2 x 50 breast fast @2 (36,36)
200 ez

4000 yards

03/23/2011

1000 warmup
200 K

4 x 100 desc @1:30

2 x {
100 fast
50 ez
} @2

300 ez

03/28/2011 - Recovery

2000 ez

6 x 50 breast fast @2 (37,37,37,37,36,36)

1000 IM K

200 ez

3500 yards

03/27/2011

1000 ez
400 IMO
4 x 100 desc @1:30
6 x 25 fast from start/25 ez

4 x 50 IMO @1
100 ez

200 ez
200 fly - 2:19
200 ez

100 ez
50 bk - 26.6
150 ez

200 ez
200 IM - 2:10.9
200 ez

100 br - 1:12.0
200 ez

300 ez
200 bk - 2:04.0
200 ez

4900 yards

03/26/2011

1000 ez
400 IM K
4 x 100 desc @1:30
4 x 50 IMO @1:15
100 ez

200 ez
400 IM - 4:41.9
300 ez

200 ez
100 fly - 58.6
200 ez

200 ez
100 bk - 56.6
200 ez

200 ez
200 br - 2:33
200 ez

200 ez
100 IM - 1:00.3
200 ez

5100 yards

03/25/2011

1000 ez
400 IM Kick

4 x 100 desc @1:30
6 x 25 fast/25 ez @1:30
300 ez

1650 - 19:19
300 ez

200 ez
1000 - 11:32
300 ez


5700 yards

03/24/2011

800 swim
200 K
4 x 100 desc @1:30
4 x 50 IMO @1
4 x 25 fast @1
300 ez

03/22/2011

800 ez

3 x 100 desc @1:30

2 x {
100 fast (04,06)
50 ez
}@ 2

4 x 25 fast K @50
100 ez

200 bk fast (2:12)
200 ez
100 br fast (1:16)
200 ez
100 fr fast (59)
200 ez
50 fly fast (29)
150 ez

2800 yards

03/21/2011

1000 warmup
200 K

500 mod (6:09)
100 ez

5 x {
100 fast (04,05,05,04,06)
50 ez
} @2
50 ez

400 IM K

8 x 50 @50 IMO (4:37 add up)

300 ez

3700 yards

03/16/2011

2 x{
50K
100 pull
150 stroke
}
50 K

7 x {
25 SDK
50 EZ
} @10s rest
25 SDK

5 x {
10 x jumps =>
25 sprint =>
35s vertical K =>
75 ez
}

2 x {
3 x 100 choice @1:20
100 IM @1:40
}
3 x 100 choice @1:20

400 IM K
400 IM faster (4:59)
100 ez K
200 fast (2:11)
100 ez

4000 yards

03/10/2011

600 swim
200 snorkel
100 fast (1:05)
100 ez bk

3 x {
75 mod, rest 10s, 25 fast
50 mod, 10 s, 50 fast
25 mod/25 fast/25 mod/25 fast
}
1.) br @2, 2.) fly @1:50, 3.) bk @1:40

3 x {
100 fast (br-16, bk-04, fly-09)
100 ez
} @4

3400 yards

03/09/2011

600 ez
400 snorkel
200 K
500 mod (6:18)

500 K w/snorkel 250 fly/250 br
15 x 100 K @1:30 (22,25,22,21,21,22,21,21,21,20,20,20,19,19,17)
300 K w/snorkel 150 fly/150 br
10 x 50 fast K @1 - IMO

200 ez

4700 yards

03/08/2011

600 ez
400 w/snorkel
100 fast (1:05)
100 ez

2 x 100 fly @1:40 (13,13)
100 ez
4 x 50 fly @45 (32,35,36,35) (took xtra 15s after 3)
100 ez
4 x 50 fly @1:20 (31,32,32,33)
100 ez
2 x 100 bk @1:40 (14,13)
100 ez
4 x 50 bk @10s (32,33,33,32)
100 ez
4 x 50 bk @1:20 (30,31,30,29)
100 ez

3000 yards

03/07/2011

600 ez
400 w/snorkel
200 K

500 (6:14)
4 x 50 K fast @1
4 x 25 IMO fast @45

400 IM (5:07)
100 ez
400 IM broken 20s @200 - 2:30/2:34 (5:04)
100 ez
400 IM as 4 x 100 @1:30 - 11/15/22/08 (4:56)
100 ez
400 IM as 8 x 50 @50 - 32/35/36/36/40/41/33/32 (4:45)
200 ez

4200 yards

03/03/2011

1000 warmup

3 x 200 @3 {
100 fly/100 bk,
100 bk/100 br,
100 br/100 fr
} work on tnx

400 IM mod (5:19)

4 x 100 IMO fast @1:30

3 x 100 @1:40{
50 fly/50 bk,
50 bk/50 br,
50 br/50 fr
} work tnx

200 IM mod (2:38)

4 x 50 IMO fast @1

400 ez

3500 yards

03/02/2011

1000 warmup
1000 mod (12:41)

6 x 125 K @2:15, prog. inc. SDK + descend
6 x 125 K 2/fins @1:45, ", last one FAST (1:17)
100 ez

4 x 100 @2 best avg (1:03)

300 ez

4300

03/01/2011

800 warmup
100 fast (1:05)
100 ez

400 IM (5:07)
100 ez

400 IM broken 2 x 200 @20s (2:30/2:34)
100 ez

400 IM broken 4 x 100 @15s (12,14,24,13)
200 ez

2/28/2011

1000 warmup
100 fast (1:05)
100 ez

500 IM @7:30
400 - 300 mod/100 fast (1:08) @6
500 IM @7:30 - 50 mod fr/75 fast stroke (55,56,62,53)
400 - 300 mod/100 fast (1:08) @6
500 IM @7:30 - 75 mod fr/50 fast (35,35,40,33)

8 x 25 IMO fast @45

100 ez

3 x {
50 fast fr (28,28,28)
50 ez
} @2:00

4100 yards

2/25/2011

1000 warmup
4 x 100 fr desc @1:25

8 x 25 IMO @40

400 IM (5:00)
100 ez

16 x 50 @50, 4 ea stroke. Last 2 free fast (31,30)

4 x 50 fr fast @1:00 (31,30,29,29)
4 x 100 IM @1:30
4 x 50 IMO fast @1:05

8 x 50 @1:30 w/stretch cords

200 ez

4300 yards

2/23/2011

1000 warmup

10 x 100 @1:20 (14/15)

10 x 50 K @1 - odds SDK afap, rest ez, evens fast w/board
500 K - 250 fly/250 br

8 x 25 K IMO @50
4 x 25 SDK @50

200 ez

3500 yards

2/22/2011

1200 warmup

8 x 100 @1:25

2 x {
4 x 50 IMO @45
50 ez @1
}

8 x 25 fast @45

300 ez

3000 yards

2/21/2011

20 min stair stepper
15 min weights

600 warmup
4 x 100 @1:20
3 x {
50 fast
50 ez
} @2

1300 yards

2/18/2011

1200 warmup

500 mod
300 bk mod

400 IM k/dr/50 swim @6
500 IM @7
400 IM k/dr/50 swim @6
500 IM K

200 ez

4000 yards

02/16/11

1500 warmup

500 K - 250 fly/250 br @9
10 x 100 K @1:30, desc last 3 (1:17 on 10)
400 K - 200 fly/200 br
4 x 100 K @1:30 desc (25,25,23,21)

200 ez

02/15/2011

1000 warmup
2 x {
4 x 75 IM fly/bk/br @1:15 desc
4 x 75 stroke @1:15 desc
4 x 75 fr @1:00 desc
}

4 x 50 K @45 - odd mod/even fast
200 ez

3200 yards

02/11/11

1000 warmup
8 x 100 @1:20
2 x 100 bk @1:30

4 x 50 IMO @45
200 K
8 x 25 IMO @45
100 K

400 IM (5:01)
200 K

100 br fast(1:17)
100 K

100 fr fast (1:01)
200 ez

3800 yards

02/10/11

3 x {
4 x 100 @1:20
100 fast K @1:30
3 x 50 stroke @45
50 fast fly K @45
}

200 ez

2300 yards

2/8/11

800 warmup
100 faster (1:06)
100 ez

5 x 225 - 150 mod fr, 75 fast IMO
5 x 175 - 125 mod fr, 50 fast IMO
5 x 125 - 75 mod fr, 25 fast IMO

300 K - 150 fly/150 br

8 x 25 fast @50

200 ez

02/07/11

1000 warmup

4 x 500 @7 - odds fr, even IM

300 ez

02/03/11

1000 warmup

100 @1:30
8 x 50 @45 2ez IMO (34,35,37,35,39,40,32,32) - 4:44
200 @3
6 x 50 fast fr @1:15 - (31,29,29,29,29,28)
300 @4:30
4 x 50 br fast @1:15 - (37,37,37,37)
400 @6
2 x 50 fly fast @1:30 - (30,30)
200 ez

3200 yards

02/02/11

45 minute spin class
8 x 27.5 x 1 - wg pullup
10 dips
12 x 120 x 1 chest press
10 x 50 x 1 twist machine

2/1/11

800 warmup
100 faster 1:07
100 ez

2 x 225 @3
200 fast fr (2:11)
2 x 175 @2:15
150 fast br (1:57)
2 x 125 @1:45
100 fast fr (1:01)
2 x 75 @1:10
50 fast fr (27)

300 K - 150 fly/150 br

4 x 25 IMO @40
8 x 25 IMO @45
200 ez

3500 yards

1/31/11

1000 warmup -->
2000 for time (25:10)
400 K - 200 fly/200 br
400 IM fast from a push (5:10)
400 ez

4200 yards

01/28/2010

1000 warmup
1000 fr
100 ez
400 IM for time(5:01)
400 K - 200 fly/200 br
4 x 100 IMO @1:30 (1:10, 1:14, 1:21, 1:09) - 4:54
200 ez

3500 yards

1/25/2011

800 warmup
100 fast (1:05)
100 ez

3 x {
4 x 50 @45, 400 IM pace -->
4 x 50 @45, 500 pace
300 mod @4-5
}

300 K - 100 fly/200 br
200 ez

1/24/2011

1500 warmup
2700 straight (1:16 pace)
200 ez

4400 yards

1/20/2011

1000 warmup
100 fast (1:05)
100 ez

3 x {
300 mod @4
4 x 100 IM @1:30
}

300 ez

3600 yards

1/21/2011

1500 warmup

500 faster (6:17)
100 ez
400 IM for time (5:03)

300 K
200 ez

3000 yards

1/19/2011

1000 ez
500 (6:15)

6 x 125 K @2:15
6 x 125 K w/fins @1:45

500 (6:04)
200 ez

3700 yards

1/18/2011

1000 warmup

2400 main set (can't remember what, but a lot of IM)

200 ez

3600 yards

1/17/2011

1200 warmup
2500 for time (31:07)
400 K
300 ez

4400 yards

1/13/2011

1000 warmup

8 x 100 @1:15
8 x 100 bk/IM @1:30
6 x 75 fr @1:00
6 x 75 (2 x 75 fly, bk, br) @1:30 faster
4 x 50 fr @45
4 x 50 IMO @45 fast
2 x 25 fr @30
2 x 25 fr fast @1

200 ez

4200 yards

1/12/2011

1000 warmup
500 mod (6:15)

400 Fly K w/snorkel @7
10 x 100 K @1:30 (1:23/24, 9 - 1:20, 10 - 1:16)
300 Br K w/snorkel
4 x 75 K @1:30 odd fly, even br
200 sdk w/fins @3
4 x 50 fast K w/fins @1

200 ez

4100 yards

01/11/2011

1000 warmup

6 x 100 fr @1:15
rest 30
50 fast fr @1 (29)
5 x 100 fr @1:15
rest 45
50 fast (29) @1
4 x 100 IM @1:30
rest 30
50 fly fast (30)
3 x 100 IM @1:30
rest 30
50 bk fast (31)
2 x 100 IM @1:30
rest 1:00
50 br fast (38)
100 IM @2
50 fr fast (28)

200 ez

3600 yards

1/10/2011

1000 ez
2500 for time (31:06) - 1:14.64 per 100
700 K (300 fly/100 fr/300 br)
200 ez

1/07/11

1200 ez

2 x {
50 fly @45
50 bk @45
50 br @50
50 fr @45
400 IM pace
rest 30
}

400 IMK

400 IM for time (5:01)

200 ez

8 x 50 w/parachute - 25 all out/25 DPS @1:20
50 ez
50 fr fast (27)

300 ez

3400 yards

1/06/2011

1200 swim
300 K

2000 main set, lots of IM (can't remember details)

200 ez

3700 yards

1/05/2011

1000 warmup
1000 (12:45)

6 x 125 K @2:15, progressive increase of SDK
6 x 125 K w/fins @1:45 "

500 (6:12)

300 ez

4300

1/04/2011

1500 swim

400 IM @6
4 x 100 fr @1:30
300 IM @4:30
3 x 100 fr @1:30
200 IM @3
2 x 100 fr @1:30
100 ez @1:30
100 fr fast @1:30

2 x {
100 ez
100 fast
50 ez
50 fast
}

300 K
300 ez

4700 yards