12/30 taking time to make time (4000)

400 free swim                         }
400 IM drill-kick-drill-swim    } x 2
12 x 50 free                            }
odd) free kick/swim @ :55
even) free swim @ :50

1 x 200 free @ 2:40
1 x 150 free @ 2:00
1 x 100 free @ 1:25
12 x 50 free @ :45

1 x 150 easy

12/29 post week of sloth - feeling the water again (2400)

300 IM PKS1
900 IM PKS 3
300 IM PKS 1
600 IM PKS 2
300 IM PKS 1
* :10 break between each - nothing is fast

12/27 1000 free for time day (3100)

600 free kick every 4th
200 IM kick/drill
200 IM drill
200 IM drill/swim
* all at :10 break

1 x 1000 free for time
from a push off
time was 12:36
held 1:16's

1 x 300 easy

12/19 and 12/20 - 2 or 1 blue light (3100 and 3000)

12/19

400 free
400 IM dr/kick/drill/swim
300 free
300 IM PKS
200 free
200 IM drill/swim
100 free
100 IM swim long glides

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

1 x 100 easy

12/20
600
alternate by 100 (75 free-25 free drill / 75 free-25 back drill)

1 x 300 free @ 4:10                                                   }
8 x 50 free Odd) kick-swim / Even) swim @ :50/:45   } x 2
4 x 100 Odd IM / Even Free @ 1:30/1:25                  }

1 x 200 easy

12/17 - new record - 4300 yards in 1 hour and 12 minutes (4300)

1 x 600 (300 free / 300 - 50 back - 50 free swim) @ 8:00   }
8 x 50 kick/swim by 25 free @ :50                                       } x 2

1 x 300 IM PKS @ 5:30

1 x 100 fly/free/fly/free @ 1:30               }
1 x 100 back/free/back/free @ 1:30       } x 3
1 x 100 brest/free/breast/free @ 1:30     }
1 x 100 free @ 1:30                               }

1 x 100 AR choice @ 3:00

10 x 50 free @ :45

1 x 200 easy

12/15 another awesome IM day, if i do say so myself (with some fast free stopping by) (3900)

400 free swim
300 kick/swim by 25's
400 IM drill/kick/drill/swim
* all @ :10 break

2 x 75 free swim @ 1:05   }
1 x 100 IM swim @ 1:35  } x 4

3 x 25 IM stroke * @ :25  }
1 x 75 free swim @ 1:10    } x 6
*1st time fly / 2nd time back / 3rd time breast / repeat

1 x 200 AR choice @ 4:00

12 x 50 free
Odd @ :45 ALL OUT RACE
Even @ 1:00 easy
(held :28's)

1 x 100 easy

12/13 gotta mix up - IM / stroke work and sprint free (3450)

600 (75 free swim / 25 back kick)

6 x 150 IM (fly/free/back/free/breast/free) @ 2:15
1 x 200 free breathing 2/3 cruise @ 3:00 (doubled for active recovery)
8 x 75 Odds IM (no free) @ 1:10 / Evens free @ 1:05
1 x 200 free breathing 4/5 cruise @ 3:00 (doubled for active recovery)

2 x 50 free @ speed 4.5 @ :45  }
1 x 100 free all out race @ 1:30 } x 4

1 x 150 easy

12/12 making the next 2 weeks count (4100)

500 (100 free swim / 25 back swim)

1 x 300 IM PKS @ 5:45                          
1 x 100 free kick / swim @ 1:40  }           
3 x 50 free @ :45                        } x 4  
1 x 300 IM PKS @ 5:45

3 x 300 free swim @ 4:10
#1 build each individual 100
#2 neg split
#3 take it out fast to race

3 x 200 free swim @ 2:40
#1 build each individual 50
#2 neg split
#3 take it out fast to race

3 x 100 free swim @ 1:25
all 3 race

1 x 200 easy

12/5 - 12/9 bragging rights have been yanked - opportunities to get wet have been scarce

Here is the total yardage by day for last week. Not much to report since I didn't really do much, except for getting wet. The "breaker" was only doing 400 yards (8 x 50). This week promises a better turn out.

Monday 12/5 (1800)

Wednesday 12/7 (1200)

Thursday 12/8 (400)

Friday 12/9 (2100)

12/3 nothing left to do but smile .... smile .... smile (3300)

800 (75 free swim / 25 back swim)

1 x 300 IM PKS @ 5:15    }
4 x 75 free @ 1:05              } x 2

200 free @ 2:40     }
150 free @ 2:10     }
100 free @ 1:25     } x 2
50 free @ :45         }

1 x 100 AR @ 3:00

4 x 25 free ALL OUT @ :10 break

1 x 100 easy

12/2 nothing but a warm up (1200)

400 free swim

300 IM PKS

200 - 50 by 50's (500)

* everything on a :10 break

12/1 mississippi half-step (3400)

500 free swim

1 x 200 kick / swim by 25 free (kick on back) @ 3:10    }
4 x 50 free swim @ :45                                                  } x 3

1 x 100 IM @ 1:35    }       
2 x 100 free @ 1:25   } x 2

1 x 100 IM @ 1:35    }
2 x 75 free @ 1:05     } x 2

1 x 100 IM @ 1:35    }
2 x 50 free @ :45       } x 2

1 x 200 easy

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

detox #3 back in action saturday 10/29 (3600)

1 x 300 free swim                          }
1 x 600 IM pull/kick/swim by 50    }
1 x 300 free swim                          }
(all at :10 break)

4 x 75 free swim @ 1:05 speed 4             }
4 x 50 free swim @ :45 speed 4               }
1 x 300 free swim @ 4:00 speed 3.5        } x 2
4 x 25 free swim @ :25 all out speed 5     }
1 x 50 AR @ 1:30                                   }

1 x 100 easy

post vacation - detox #2 thursday 10/27 (2200)

1 x 300 free swim @ 4:15

3 x 200 IM drill / swim @ 3:15      }
4 x 50 free swim @ :45                 } x 2

4 x 50 free descend @ 1:00

1 x 100 easy

post vacation - detox #1 wednesday 10/26 (1200)

1 x 1200 swim/kick/pull IM order by 25

Saturday 10/15 (4350) And I thought this would be an easy day

2 x 600 @ :10 break
(300 free swim / 200 25 kick - 25 swim back / 100 free swim)

8 x 200 Odds @ 3:00 IM / Evens @ 2:45 free swim

1 x 100 AR @ 3:00

1 x 300 free swim @ 4:00    }
4 x 75 free @ 1:05                } x 2

1 x 150 easy

Thursday 10/13 (1200) basically just a shower

1 x 300 free swim @ 4:10
6 x 100 @ 1:25 / 1:35
Odd) free swim / Even) IM strecth
4 x 75 free @ 1:05

wednesday 10/12 (3500) sprinters delight

1 x 600 (50 free / 25 back kick / 50 free / 25 back swim) @ :10   }
3 x 100 @ 1:40                                                                            } x 2
1) fly / free / fly / free
2) back / free / back / free
3) breast / free / breast / free

4 x 150 free @ 2:10                 }
4 x 75 free @ 1:05                   } x 1
4 x 100 free @ 1:20                 }
4 x 50 free @ :45                     }

1 x 200 easy

Monday 10/10 (3500) shafted to a shallow lane

300 free swim @ 4:10
300 IM PKS @ 5:15
5 x 100 free @ 1:25 (50 cruise/25 build/25 cruise)
300 IM PKS @ 5:15
300 free swim @ 4:10
10 x 50 free @ :45 Odd)build/easy Even) swim

INDY 500 work all free
3 x 25 @ :25          }
2 x 50 @ :45          }
2 x 75 @ 1:05        } x 2
2 x 50 @ :45          }
3 x 25 @ :25          }
1 x 100 @ 1:25      }

1 x 100 ez

Saturday EZ get wet (3300) 10/8

400 free :10 break
300 IM PKS @ :10 break
4 x 100 free @ 1:30
1) 6-1-6 (6 kicks / 1 stroke / 6 kicks)
2) float and paddle
3) 25 float & paddle / 25 free swim
4) free swim with 2 beat kick

2 x 300 free @ 5:10
1) swim cruise
2) swim (build every 3 rd 25)

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


1 x 100 easy

Swim Crossfit Endurance Butterfly

A little something different to change things up.  Obviously everyone is not going to have a barbell and rubber plates, so just change that segment to something you do have (dumbbells, push ups, sit ups, bodyweight) you get the point.    Give it a try and good luck.

Wednesday 10/5 (3150) tune out

3 x 300 @ 5:30
1) fly/free/fly/free
2) back/free/back/free
3) breast/free/breast/free

4 x 75 free @ 1:05

3 x 200 @ 3:15
1) 75 free/25 fly
2) 75 free/25 back
3) 75 free/25 breast

4 x 50 free @ :45

3 x 100 @ 1:45
1) fly/free/fly/free
2) back/free/back/free
3) breast/free/breast/free

4 x 25 free @ :25

6 x 100 free @ 1:25

1 x 150 ez

Tuesday 10/4 A day off will do ya good .... so will a little 12 hour disagreement with ones stomach

1 x 300 free swim
1 x 300 (25 IM stroke / 25 free)
(fly/free/fly/free/back/free/back/free/breast/free/breast/free)
1 x 300 (25 6-1-6 drill free / 25 6-3-6 drill free)
1 x 300 (25 IM stroke / 25 free)
(fly/free/fly/free/back/free/back/free/breast/free/breast/free)
1 x 300 free swim
*all at :10 break

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

(:30 break)

1 x 100 IM @ 1:35                            }
3 x 50 IM exchanges @ :50                } x 2
(fly/back - back/breast - breast/free)
3 x 50 free @ :45                               }

(:30 break)

2 x 200 free @ 2:40

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

1 x 150 EZ

total  - 3850 y

September 28, 2011

900 (300 50 free swim/25 back kick - 300 50 free swim/25 back swim - 300 50 free swim/25 back kick)

200 IM
175 free
150 IM (no free)
125 free
100 IM
75 free
50 fly/back
25 free
:05 break throughout

1 x 300 free @ 4:05
4 x 75 free @ 1:05
1 x 300 free @ 4:05
1 x 200 free @ 2:45
4 x 50 free @ :45
1 x 200 free @ 2:45
1 x 100 free @ 1:25
4 x 25 free @ :25
1 x 100 free @ 1:25

1 x 150 EZ

September 30, 2011

yesterdays swim - IMcentric

400 free swim
300 free (kick / 6-3-6 / swim)
200 IM dril / swim
100 free swim
:10 break between each

100 IM @ 1:30
75 IM @ 1:10
50 fly/back @:50
25 fly @ :25
4 x 75 free @ 1:05
above 2 times thru

3 x 50 IM rotations @ :50
(fly/back-back/breast-breast/free)
1 x 150 free @ 2:00
above 4 times thru

1 x 150 ez

October 1, 2011

2 x 300 Pull/Kick?Swim IM @ :10 break

2 x 150 free drill @ 2:30
(6 kick/1pull)
2 x 150 Free drill @ 2:20
(6-3-6/swim)

1 x 300 free swim (every 3rd 25 fast) @ 4:00

1 x 200 free @ 2:45
2 x 100 free @ 1:25
4 x 50 free @ :45
above 4 times thru

3 x 100 descend @ 1:25

1 x 150 ez

October 2, 2011

sunday 10/2 swim

blue hen
500 free swim
400 IM drill/kick/drill/swim
300 50 free / 25 breast
200 25 free / 25 back
100 fly kick/drill/swim/free

broken mile @ :10 break 275-200 / :05 break 175-25 free
275/250/225/200/175/150/125/100/50/25

1 x 100 IM @ 1:35
2 x 50 free @ :45
above 4 time thru

1 x 150 ez

September 24, 2011

5 x 300 @ :10 break
1) free
2) 50 swim/25 kick free
3) IM pull/kick/swim
4) 50 swim/25 kick free
5) free

100 IM @ 1:35
2 x 50 free @ :45
75 IM @ 1:15
2 x 50 free @ :45
50 fly/back @ :45
2 x 50 free :45
25 fly @ :30
2 x 50 free
3 x 100 free @ 1:25
The above 2 times thru

5 x 200 free @ 2:45 odds straight/evens broken @ 100 @ :05 break

1 x 150 ez

September 26, 2011

‎1 x 200 free @ :10 break
1 x 300 IM pull/kick/swim @ :10 break
4 x 25 free build @ :05 break
The above 2 times thru

4x50 free odd) kick/swim @:50 even)swim@:45
3x100 @1:30 free/stroke(fly)/free/free
1x100 @1:30 IM
the above 3 times thru

4x75the free all out @1:05

1x150 EZ