Monday, August 24, 2009

Off to Kindergarten

Ben off to Kindergarten

Nice long set to send the kid off to Kindergarten this morning :).

*warmup: 6 x 125's with last lap either scull, kick or double arm backstroke

add pull gear for:

*500 broken at the 100 for 5 sec
*400 done as one arm, regular, dps, regular by 25
*500 broken at the 125 for 5 sec
*400 done as one arm, regular, dps, regular by 25
*500 straight

remove pull gear for:

*500 done as 25 back, 50 fast free, 75 back, 100 fast free x 2

Monday, August 17, 2009

For Wallace

I know Wallace is traveling and converting this to a 16 yard hotel pool, so I hope he enjoys it even though it IS breast stroke and because of that I can't remember half the workout. But really, why waste a good stroke on a small hotel pool, so this is a good workout indeed.

*warmup: 4 x 200's as all free, last 50 breast, last 100 breast, last 150 breast

*4 x 100's free kicking to progressively further blue lines
*4 x 100's breast kicking to progressively further blue lines

*UM. Something I can't remember involving vertical kicking and eggbeating and 5 x 200's.

Saturday, August 15, 2009

Sufficiently Humbling

warmup: 200 done as 75 free, 25 kick, 75 free, 25 kick
repeat 4 times

add pull gear for:

8 x 100's
4 x 200's
2 x 400's
on tight interval

400 warmdown.


Wednesday, August 5, 2009

Powered by fritters

I picked the wrong night (last night) to power down 1.5 apple fritters at Chuck's donuts. This morning was a lovely dose of butterfly, which did enable me to work through those fried greasy apples and sugar, but it was also, just, rough!

*warmup: 200 free, 100 one arm fly, 50 dolphin kick
repeat 2x

*21 x 75s:
all those divisible by 3 done as free, dolphin kick, free
all those divisible by 5 done as free, fly, free
all those divisible by 7 done all fly
#21 you have a conflict, and you can choose between 3 and 7 :)

*100 free, 2 x 75's fly
*100 free, 3 x 50's fly
*100 free, 4 x 25's fly