600 (75 free swim - 25 kick on back)
3 x 50 IM exchanges @ :50 }
1 x 100 free 1:30 } x 4
2 x 200 free @ 2:50
#1 breath every 2/3
#2 breath every 4/5
1 x 100 easy
workout blog / (and now) rehab tracker - viewing swim training as both passion and play - a venue to post, share, or create swim workouts and share them with other like minded folks ...
Tuesday, January 31, 2012
Monday, January 30, 2012
1/30 BREAK THROUGH! (3100)
300 FREE - get wet
4 x 75 @ 1:20 / 1:05
odd - kick/swim/kick free
even - swim free
1 x 300 IM PKS 1
4 x 75 @ 1:20 / 1:05
odd - kick/swim/kick free
even - swim free
1 x 100 IM @ 1:40 }
2 x 100 free @ 1:25 } x 4
1 x100 easy
4 x 50 free @ :45 }
1 x 100 easy @ 1:40 } x 2
4 x 75 @ 1:20 / 1:05
odd - kick/swim/kick free
even - swim free
1 x 300 IM PKS 1
4 x 75 @ 1:20 / 1:05
odd - kick/swim/kick free
even - swim free
1 x 100 IM @ 1:40 }
2 x 100 free @ 1:25 } x 4
1 x100 easy
4 x 50 free @ :45 }
1 x 100 easy @ 1:40 } x 2
Thursday, January 26, 2012
3 for today - getting over the "sickness" 2300, 1400, 2500 respectfully
Saturday 1/21
400 (75 swim free / 25 back swim)
300 IM PKS1
200 kick/swim free
100 free swim
* at :10 break .... lot's of nose blowing
8 x 75 free @ 1:05
Odds) build/easy/sprint
Evens) swim
3 x 50 IM exchanges @ :55 }
3 x 50 free @:45 } x 2
1 x 100 easy
Tuesday 1/24
300 IM PKS1
8 x 50 free @ :50
Odds) fast
Evens) easy
4 x 150 @ 2:10 swim
1 x 100 easy
Thursday 1/26
1 x 600 (200 free swim / 100 kick/swim back) }
1 x 300 IM PKS1 } x 2
* :10 break
4 x 75 free @ 1:05
4 x 50 free @ :45
4 x 25 free @ :25
1 x 100 easy
400 (75 swim free / 25 back swim)
300 IM PKS1
200 kick/swim free
100 free swim
* at :10 break .... lot's of nose blowing
8 x 75 free @ 1:05
Odds) build/easy/sprint
Evens) swim
3 x 50 IM exchanges @ :55 }
3 x 50 free @:45 } x 2
1 x 100 easy
Tuesday 1/24
300 IM PKS1
8 x 50 free @ :50
Odds) fast
Evens) easy
4 x 150 @ 2:10 swim
1 x 100 easy
Thursday 1/26
1 x 600 (200 free swim / 100 kick/swim back) }
1 x 300 IM PKS1 } x 2
* :10 break
4 x 75 free @ 1:05
4 x 50 free @ :45
4 x 25 free @ :25
1 x 100 easy
Tuesday, January 10, 2012
1/10 HOT WATER HOT WATER (3100)
300 free (backstroke every 4th)
300 IM PKS 1
300 free (backstroke every 4th)
* :10 break between each
4 x 25 IM stroke @ :25 }
2 x 75 free @ 1:05 } x 4
1 x 100 IM @ 1:30 }
3 x 50 free @ :45 } x 4
1 x 100 easy
300 IM PKS 1
300 free (backstroke every 4th)
* :10 break between each
4 x 25 IM stroke @ :25 }
2 x 75 free @ 1:05 } x 4
1 x 100 IM @ 1:30 }
3 x 50 free @ :45 } x 4
1 x 100 easy
Sunday, January 8, 2012
1/7 wreck swimming (3350)
400 free swim
300 (50 free-25 back)
200 (25 kick on back - 25 free swim)
100 free swim
* :10 break between all
300 IM PKS1. @ 5:30
3 x 50 IM rotations @ :50
(fly-back/back-breast/breast-free)
3 x 50 free @ :45
3 x 50 IM rotations @ :50
(fly-back/back-breast/breast-free)
3 x 50 free @ :45
4 x 75 free @ 1:05 }
1 x 150 free @ 2:00 } x 3
1 x 200 easy
300 (50 free-25 back)
200 (25 kick on back - 25 free swim)
100 free swim
* :10 break between all
300 IM PKS1. @ 5:30
3 x 50 IM rotations @ :50
(fly-back/back-breast/breast-free)
3 x 50 free @ :45
3 x 50 IM rotations @ :50
(fly-back/back-breast/breast-free)
3 x 50 free @ :45
4 x 75 free @ 1:05 }
1 x 150 free @ 2:00 } x 3
1 x 200 easy
Thursday, January 5, 2012
1/4 just can't seem to nail an all freestyle practice (3350)
600 swim
alternate by 100's
odd) 75 free swim / 25 back kick
even) 75 free swim / 25 back swim)
100 IM @ 1:35 }
75 IM (no free) @ 1:10 }
50 fly / back @ :50 } x 3
25 fly @ :35 }
4 x 75 free @ 1:05 }
100 free @ 1:25 }
75 free @ 1:05 } x 2
50 free @ :45 }
25 free @ :25 }
8 x 50 free @ :45
200 easy
alternate by 100's
odd) 75 free swim / 25 back kick
even) 75 free swim / 25 back swim)
100 IM @ 1:35 }
75 IM (no free) @ 1:10 }
50 fly / back @ :50 } x 3
25 fly @ :35 }
4 x 75 free @ 1:05 }
100 free @ 1:25 }
75 free @ 1:05 } x 2
50 free @ :45 }
25 free @ :25 }
8 x 50 free @ :45
200 easy
Tuesday, January 3, 2012
1/3 cleaning out the system (3100)
300 free swim
300 IM PKS 1
200 free swim
300 IM PKS 1
300 free swim
200 free swim
200 IM drill/swim
100 free swim
200 IM drill/swim
200 free swim
* :05 break between all
12 x 50 free
odd @ :55 cruise
even @ :45 fast
200 easy
300 IM PKS 1
200 free swim
300 IM PKS 1
300 free swim
200 free swim
200 IM drill/swim
100 free swim
200 IM drill/swim
200 free swim
* :05 break between all
12 x 50 free
odd @ :55 cruise
even @ :45 fast
200 easy
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