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