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