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Monday1/3/113850PRs:From last year13-Jan24-Jan31-Jan8-Feb14-Mar5-Apr14-Apr27-Apr
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1300400 free, 500 IM (50 fly, 100 back, 150 breast, 200 free), 400 free25 yards16.2415.84
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120012 x 100 pulls (about 1.50 a piece, tiring…)50 yards36.235
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4008 x 50 kicks, IM order, alternate w/ and w/o board100 yards1:251:14
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7503 x 25, 3 x 50 (about 0.50 each), 3 x 75, 3 x 100 (between 1.30 and 1.35 each)200 yards3:002:462:452:42
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20050 breast, 50 pull, 100 cool down (breast/back)400 yards5:495:43
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3850
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Tuesday 1/4/113950
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600400 free, 200 drill/swim
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8008 x 100, alternate easy/hard, 2 x (2 free (1.35, 1.28), 2 breast (2.15, 2.09))
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8004 x 200, 150 kick, 50 swim
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5004 x 125 IM cycle through
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10004 x 250 pull
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250cool down (free, back, breast)
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3950
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Wednesday 1/5/114000
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700300 free, 200 drill/swim, 200 scull/swim
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9003 x 100 (free, IM, free) about 1.33 for frees, 1.49 for IM, 4 x 75, 6 x 50 alternate free/stroke
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1200300 kick/100 pull, 200 kick/200 pull, 100 kick/300 pull
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1200300 pull/100 swim, 200 pull/200 swim, 100 pull/300 swim
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4000
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Thursday 1/6/113950
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120012 x 100, 3 sets (3 free, 1 IM) frees between 1.30 and 1.35, IM's about 1.50
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8002 x 400 pulls, 6 breathing pattern for first 200
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3003 x 100 IM kick
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75015 x 50 pulls
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5002 x 250 IM (25 fly, 50 back, 75 breast, 100 free)
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300100 IM kick, 200 pull
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100cool down
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3950
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Saturday 1/8/113500
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10002 x 50, 2 x 100, 2 x 200, 2 x 100, 2 x 50 warm up, 50's about 0.45, 100's between 1.30 and 1.35, 200's between 3.10 and 3.05
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8002 x 400 pulls
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4506 x 75 kick, IM order
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30012 x 25 swim, 2 are butterfly
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5005 x 100 breast, about 2.10 each
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1004 x 50 relay, 2 legs, 0.37 and 0.38, second one felt like hell
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350cool down, back, free
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3500
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Monday 1/10/113900
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10003 x 200 free, 1 x 200 breast, 1 x 200 reverse IM
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5005 x 100 back
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3004 x 75 kick, mix of flutter, dolphin, back
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300300 breast stroke kick
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18002 x (500 pull, 6 x 25 with 2 no breathers), 500 pull
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3900
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Tuesday1/11/114000
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800400 free, 200 drill/swim, 200 scull/swim
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4004 x 100, free, back/free, breast, IM
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8008 x 100 alternate kick, swim, last swim 1.25
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16002 x (100 kick, 3 x 100 pull, 100 kick, 2 x 100 pull, 100 swim) pulls about 1.35 - 1.40, swims a little under 1.30
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3003 x 100 (middle 50 hypoxic 5, 6, 7)
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100cooldown free/back
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4000
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Wednesday1/12/113600
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800400 free, 200 drill/swim, 200 scull/swim
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6002 x (100 free, 50 free/50 back, 100 IM), between 1.25 and 1.30 for frees, about 1.40 for free/back and 1.45-1.50 for IM
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5004 x (100 IM sculls, 25 pull) these felt terrible
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5004 x 125 IM cycle through
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6004 x (100 IM kick, 50 swim)
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3003 x 100 (middle 50 hypoxic 5, 6, 7)
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300cooldown, 200 free, 50 back, 50 breast
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3600
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Thursday1/13/114200
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10005 x 125 free, 50 stroke, 25 fast (alternate back, breast for stroke)
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5002 x 250 IM (25 fly, 50 back, 75 breast, 100 free)
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4509 x 50, 25 stroke, 25 free (alternate back, breast for stroke)
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4506 x 75 kick, IM order, last one flutter
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10002 x 300 pull, 4 x 100 pull on the 2.00 about 1.40-1.45 each, tired, slow
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2008 x 25, 2 scull, 2 back, 4 free
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5005 x 100 free, on the 2.00 felt really tired, first 3 a little over 1.30, last 2 a little under 1.30
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10025 timed (15.84 PR!), 75 cool down
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4200
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Saturday1/15/11
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4002 x 200 warm up about 3.20 - 3.25 a piece
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5005 x (50 breast, 50 free) felt terrible
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2004 x 25 IM order, then 4 x 25 reverse IM order
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4509 x 50 kick, IM order + 1 flutter
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1506 x 25 with one butterfly no breather (not too bad)
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9005 x 50, 2 x 75 and 500 pull
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2004 x 50 IM order
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100010 x 100 free on the 1.50 started a little over 1.30 ended a little under, last one about 1.24
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50cool down, back
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3850
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Tuesday1/18/113700
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700400 free, 150 drill/swim, 150 scull/swim
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5005 x 100 free on the 1.50 (first 1.30, last 1.25, rest about 1.28)
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6008 x 75 kick, IM order
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10008 x 125 pull
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5004 x 125 IM cycle through