1129 time trial 1000 (from a push off) - went a 1200 instead - new goal .... count correctly! (3300)

300 IM PKS
300 free (50 free / 25 back)
300 IM PKS
* at :10 break

3 x 50 free @ :45
1 x 100 fly/free @ 1:40
3 x 50 free @ :45
1 x 100 back/free @ 1:40
3 x 50 free @ :45
1 x 100 breast/free @ 1:40
3 x 50 free

1 x 100 free AR @ 4:00

1 x 1200 free for time - from a push off (no dive)
went 12:46
average 100 time is 1:05
1000 time would be 12:46

1 x 200 easy warm down

11/28 day 1 after 7 days of abbbbbsolutely nothing (2300)

400 free swim
300 IM PKS
200 free swim
100 IM swim (long glides)
* @ :10 break on all

4 x 100 free kick/swim by 25 @ 1:40
4 x 100 free drill swim by 25 @ 1:30
(drill is 6-1-6 / 6-3-6)
4 x 100 free swim @ 1:25

1 x 100 easy

11/21 injured shoulder is ..... feeling injured (3000)

600 (75 free / 25 back)

1 x 200 IM @ 3:00                          }
(#1,2 drill/ swim - #3,4 swim)           } x 4
2 x 50 free @ :45                             }

1 x 100 @ 1:25     }
2 x 75 @ 1:05       }
3 x 50 @ :45         } x 2 all free
4 x 25 @ :25         }

1 x 200 easy

11/19 swimming at georgetown u (3200)

300 free swim @ :10 break
300 IM PKS @ :10 break
3 x 100 free build/easy by 25 @ 1:30
300 free swim

6 x 50 IM order drill/swim @ :50

1 x 200 free @ 2:45           }
6 x 50 free @ :45               } x 2

1 x 100 free @ 1:25           }
4 x 50 free @ :45               } x 2

100 easy

11/17 quick-quick-quick (2100)

300 free swim :10 break
300 IM pull/kick/swim  :10 break
300 k/sw free

9 x 100 free @ 1:25
descend 1-3
hold fastest 4-6
all out 7-9

4 x 50 free cruise @ :45

200 easy

11/16 part recovery, part sprint (3100)

400 swim free

600 alternate by 100's
back stroke 25 kick/25 6-1-6/25 6-3-6/25 swim
free swim

3 x 50 drill/swim IM order @ :50      }
3 x 50 free @ :50                             } x 3

4 x 25 IM stroke @ :25     }
4 x 50 free @ :45              } x 3
* IM stroke by times thru

4 x 25 free ALL OUT @ :30

1 x 200 easy

11/15 broke me down (4000)

200 get wet any way you want

12 x 300
1) free swim @ 4:00                                       }
2) 50 free swim/25 back swim @ 4:20            }
3) free swim  @ 4:00                                      }
4) 25 IM stroke / 25 free swim @ 4:40           } x 2
5) 25 IM stroke / 25 free swim @ 4:40           }
6) 25 IM stroke / 25 free swim @ 4:40           }
* IM stroke / free is a 300 IM alternating stroke and free, NOT a seperate 300 devoted to one stroke and free

200 easy any way you want

11/10 getting a little better (2300)

600 free (75 swim / 25 kick)

300 IM pull/kick/swim by 25

1 x 200 free @ 2:40      }
2 x 100 free @ 1:25      } x 2
4 x 50 free @ :45          }

1 x 200 easy

11/9 all chill (2000)

Blue Hen
500 free
400 IM drill/kick/drill/swim
300 breast drill/swim
200 back drill/swim
100 fly drill/swim
all at :10 break

6 x 50 free swim @ :45

1 x 200 easy

mini mind grinder 10/7 (3700)

400 free get wet

12 x 50 kick/swim free @ :50

1 x 100 fly-free-fly-free @ 1:30
1 x 100 IM @ 1:30
1 x 200 free @ 2:40
1 x 100 back-free-back-free @ 1:30
1 x 100 IM @ 1:30
1 x 200 free @ 2:40
1 x 100 breast-free-breast-free
1 x 100 IM @ 1:30
1 x 200 free @ 2:40

1 x 100 AR @ 3:00

1 x 100 IM @ 1:30      }
1 x 100 free @ 1:25     } x 3

1 x 100 AR @ 3:00

6 x 100 free @ 1:25

1 x 100 easy warm down

harder to do it then create it 10/5 (3650)

400 free swim                        }
200 IM drill/swim                   }
175 free swim                        }
150 IM drill/swim (no free)    }
125 free swim                        } :10 break on all
100 IM swim                         }
75 free swim                          }
50 fly/back                            }
25 free swim                          }
400 free swim                        }

1 x 150 fly/free/back/free/breast/free @ 2:00   }
2 x 50 free @ :45                                            } x 4

1 x 100 AR @ 3:00

4 x 75 free @ 1:05
4 x 50 free @ :45
2 x 75 free @ 1:05
2 x 50 free @ :45

1 x 100 easy

long afternoon waster 10/4 (3400)

200 free                                  }
400 IM drill/kick/drill/cswim    } straight (no break)
200 free                                  }

1 x 100 free swim @ 1:25       }
4 x 50 free swim @ :45           } x 6

200 free                                  }
400 IM drill/kick/drill/cswim    } straight (no break)
200 free                                  }

done runt outta time for more tuesday 11/1 (3100)

5 x 300 @ :10 break
#1 free swim
#2 drill/swim by 50 IM
#3 free (kick every 3rd 25)
#4 drill/swim by 50 IM
#5 free swim

4 x 75 free @ 1:05          }
2 x 100 IM @ 1:35         } x 2
1 x 200 free @ 3:00        }

4 x 50 easy @ 1:00