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