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