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4/11/05 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim. 3 x (6x25 = kick, drill, build, power 12.5, sprint, easy) @ 30s. 3 x (4x125) #1: Swim @ 1:50 #2: Pull @ 2:00 #3: Stroke @ 2:10 Warmdown: 100 EZ Total: 3,050 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim. 3 x (4x25 = build, power 12.5, sprint, easy) @ 40s. 3 x (4x100) #1: Swim @ 2:00 #2: Pull @ 2:10 #3: Stroke @ 2:20 Warmdown: 100 EZ Total: 2,600 |
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4/13/05 |
Warmup: 5 x 200 swim, pull, kick, drill, swim. 8 x 25 drill @ 30s. 3 x (300, 3 x 100) #1: Swim @ 4:30, 1:30 #2: Pull @ 4:45, 1:40 #3: Swim @ 4:30, 1:30 Warmdown: 100 EZ Total: 3,100 |
Warmup: 5 x 200 swim, pull, kick, drill, swim. 6 x 25 drill @ 40s. 3 x (250, 2 x 100) #1: Swim @ 5:00, 2:00 #2: Pull @ 5:15, 2:15 #3: Swim @ 5:00, 2:00 Warmdown: 100 EZ Total: 2,600 |
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4/15/05 |
Warmup: 4 x 300 swim, pull, kick, swim. 3 x (3 x 100 desc @ 1:40, 3 x 50 @ 1:00 EZ) 4 x 75 kick @ 1:45 Warmdown: 150 EZ Total: 3,000 |
Warmup: 4 x 300 swim, pull, kick, swim. 3 x (3 x 75 desc @ 1:40, 3 x 50 @ 1:00 EZ); 25 EZ 4 x 75 kick @ 1:45 Warmdown: 150 EZ Total: 2,800 |
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4/18/05 |
Patriot's Day Holiday - No Workout Enjoy the Marathon!! |
Patriot's Day Holiday - No Workout Enjoy the Marathon!! |
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4/20/05 |
Warmup: 300 swim, 200 pull, 100 kick. 3 x (4x25 = kick, under, ez, sprint) @ ~10s rest 300 swim @ 4:30 3 x 100 fast @ 1:45 300 swim @ 4:30 6 x 50 fast @ 1:00 300 swim @ 4:30 12 x 25 fast @ :40 Warmdown: 300 EZ Total: 3,000 |
Warmup: 300 swim, 200 pull, 100 kick. 2 x (4x25 = kick, under, ez, sprint) @ ~10s rest 300 swim @ 6:00 2 x 100 fast @ 2:15 300 swim @ 6:00 4 x 50 fast @ 1:15 300 swim @ 6:00 8 x 25 fast @ :45 Warmdown: 300 EZ Total: 2,600 |
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4/22/05 |
Warmup: 4 x 300 swim, pull, kick, swim. 9 x 50 desc 1-3 @ 1:00 4 x (150 @ 2:15, 100 @ 1:30, 50 @ :45, rest :30) Warmdown: 150 EZ Total: 3,000 |
Warmup: 4 x 300 swim, pull, kick, swim. 9 x 50 desc 1-3 @ 1:00 4 x (100 @ 2:00, 75 @ 1:30, 50 @ 1:00, rest :30) Warmdown: 150 EZ Total: 2,700 |
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4/25/05 |
Warmup: 4 x 200 swim, pull, kick, swim. 8 x 50 drill/swim @ 1:00 4 x (300 fast @ 4:15, 3x50 ez @ 1:00) Total: 3,000 |
Warmup: 4 x 200 swim, pull, kick, swim. 6 x 50 drill/swim @ 1:15 4 x (200 fast @ 4:00, 3x50 ez @ 1:10) Total: 2,500 |
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4/27/05 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim. 8 x 100; 2 each @ 1:35, 1:30, 1:25, 1:20 8 x 25 drill @ :40 8 x 100 pull @ 1:40 Warmdown: 200 EZ Total: 3,000 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim. 8 x 75; 2 each @ 1:35, 1:30, 1:25, 1:20 8 x 25 drill @ :40 8 x 75 pull @ 1:40 Warmdown: 200 EZ Total: 2,600 |
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4/29/05 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim. 4 x 50 drill @ 1:00; 400 swim @ 6:00 4 x 50 pull @ 1:00; 400 pull @ 6:00 4 x 50 stroke drill @ 1:00; 400 stroke @ 6:30 Warmdown: 200 EZ Total: 3,000 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim. 3 x 50 drill @ 1:15; 300 swim @ 6:00 3 x 50 pull @ 1:15; 300 pull @ 6:00 3 x 50 stroke drill @ 1:15; 300 stroke @ 6:30 Warmdown: 200 EZ Total: 2,550 |