Wednesday, December 15, 2010

4 x 100 warm up on 1:30   -|     
4 x 50 drill on :55               -|      x 3

16 x 50 kick on 1:00

4 x 50 stroke on :55        -|
200 stretch on 3:30         -|       x 4

600 Pull on 9:00

100 warm down

4900 LCM

Tuesday, December 14th

8 x 150 on 2:25 warmup
6 x 200 k on 3:20
6 x 100 drill, swim, 1:45
8 x 200 pull on 3:10
4 x 50 fly on 1:10
100 cool down

4900 LCM

Sunday, August 22, 2010

3 x 300 warmup on 4:45
400 kick w/ fins on 6:30
12 x 50 drill on 1:00

400 pull on 6:00             ---|
200 pull on 3:00                 |  x 3
3 x 100 pull on 1:30       ---|

2 x 100 cool down

5100 meters total