February 25, 2005 Workout.

Back in the water again. Jane noticed I was gone last Friday, though.

Warm-Up

4 x 2 x 75 free on 1:25, 1:20, 1:15, 1:10
1 x 50 non-free-free on 1:00
1 x 25 kick on :40

Main Set

2 x 300 on 4:50

2 x 250 on 4:20

2 x 200 on 3:00

Warm-Down

10 x 25 odds on :25
evens on :35

Total yardage: 2650

February 22, 2005 Workout.

I finally got back in the pool, after a week layoff, due to sickness last Friday, and feeling like a homebody every day last weekend -- and Monday, which was a holiday.

Warm-Up

10 x 50 choice

#1-#2 on 1:05
#3-#4 on 1:00
#5-#6 on :55
#7-#8 on :50
#9-#19 on :45

Main Set

Done on about a 1:30 base

#1 - 1 x 400 on 6:00,
4 x 100s on 1:30,

rest extra :20

#2 - 1 x 300 on 4:30
4 x 75s on 1:15,

rest extra :20

#3 - 1 x 200 on 3:00
4 x 50s on :50,

rest extra :20

#4 - 1 x 100 on 1:30
4 x 25s on :30


Warm-Down

4 x 1 x 25 kick on :45
1 x 50 swim on 1:15

Total yardage: 2800

February 15, 2005 Workout.

Due to a snow shower, I was a little late for the workout. I missed the first three 100s of the warm-up.

Warm-Up

4 x 100 on 1:45

4 x 75 fly/back/br. on 1:20

4 x 50 kick on 1:10

4 x 25 on :30

4 x 25 fly drill
1st 25 - rt-arm/lt-arm/swim
2d 25 - rt-arm/lt-arm/swim/swim
3d 25 - rt-arm/lt-arm/swim/swim/swim
4th 25 - rt-arm/lt-arm/swim/swim/swim/swim

Main Set

The main set is a set of swims done on 2 x repeat intervals
starting on 2:10 and descending by :10 to 1:10 e.g.,:

#1-#2 on 2:10 ( I pulled 125s)

#3-#4 on 2:00 ( I pulled 125s)

#5-#6 on 1:50 ( I pulled 100s)

#7-#8 on 1:40 ( I pulled 100s)

#9-#10 on 1:30 (I swam 75 backs)

#11-#12 on 1:20 (I swam 75 backs)

#13-#14 on 1:10 (I swam 50 backs)

Warm-Down

2 x 50 free ez

200 ez br. kick

Total yardage: 2600

February 11, 2005 Workout.

Although complicated, I really liked the main set.

Warm-Up

4 x 175

25 back/25 br./125 free

#1-#2 on 3:00
#3-#4 on 2:50

Kick-Swim

8 X 25 on :40

Main Set

5 x 5 x 50s, 1 x 100

#1-#3 free, except 3d 50 always non-free

on :50, :50, 1:00, :45, 45, 1:45

#4-#5 choice

on 1:00, 1:00, 1:00, :50, :50, 2:00

5 x 25 fast 1 x 25 ez

alternate 25s on :25, :20
25 ez on :30

4 x 25 fast 1 x 25 ez
same time pattern as above

3 x 25 fast 1 x 25 ez
same as above

2 x 25 fast 1 x 25 ez
etc.

Warm-Down
200 ez

Total yardage: 3300

February 8, 2005 Workout.

Warm-Up

400

1st 100: 25 rt-arm
25 lt-arm
50 catch-up

2d 100: free

3d 100: odd 25s scull
even 25s swim

4th 100: free

Kick/Swim

6 X 50 on 1:10
odds kick
evens swim

Main Set

#1 150 on 2:15
125 on 2:05
100 on 1:55
125 on 2:05

#2 150 on 2:10
125 on 2:00
100 on 1:50
125 on 2:00

#3 150 on 2:05
125 on 1:55
100 on 1:45
125 on 1:55

#4 150 on 2:10
125 on 2:00
100 on 1:50
125 on 2:00

Warm-Down

200 ez

Total Yardage: 2900

February 4, 2005 Workout.

Main set today was a speed set.

Warm-Up

4 x 150
50 free
50 non-free

150s on @:2:40, 2:35, 2:30, 2:25

50 free on :50
50 non-free on 1:00

Kick

4 x 25 dolphin or breast on :40
4 x 25 choice on :40

Main Set

3 x 10 x 25 all out w/fins
200 moderate, no fins

25s #1-#9 on :25
#10 on :45

200s on 3:45

3 x 50 non-free fast on 1:10

Warm-Down

200 ez

Total yardage: 2900

February 1, 2005 Workout.

By the time it came around to swimming the last set of 4 x 200, it took a lot of mental discipline to keep it up.

Warm-Up

400 swim
rest :15

2 x 200
#1 I.M.
rest :15
#2 100 free
rest :15

4 x 100
#1 I.M.
rest :15
#2 free
rest :15
#3 I.M.
rest :15
#4 free
rest :15

Main Set

800 free on 11:35

2 x 400 on 5:40

4 x 200 on 2:50

Warm-Down

200 ez

Total: 3400 yards