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