training - 11/7/07

warm up - 800
400 B/F
4x100 K/S

transition - 10x25 - 250
2 - fist, 2 -1/2 fist, 2 - roll drill, 2 - build, 2 - easy

main - 800
4x50 F desc 1-4 (approx :30 rest)
1-mod, 2 - 400 pace, 3 - 200 pace, 4 - under 200 pace

200 easy

4x50 B - as above

200 easy

warm down - 150

2000 SCM

training - 11/6/07

warm up - 800
400 B/F
4x100 K/S

main - 5x(150-2x75)
1 - B-SKS
2 - F-SKS
3 - BFB-BFB
4 - FBF-FBF
5 - BF by 25s-KDS

warm down - 200

2500 SCM

training - 1/5/07

warm up - 800
400 B/F
4x100 K/S

main - 10x150
1 - B (work dolphin off walls)
2 - F (breath control)
3 - B (work dolphin off walls)
4 - F (breath control)
5 - B (work dolphin off walls)
6 - F (breath control)
7 - KSK B
8 - KSK F
9 - KDS B
10 - KDS F

warm down - 200

2500 SCM

training - 11/4/07

dryland:
standing pec minor stretch
standing shld ER stretch
13 Tband shld ER
20 Tband standing row
13 Tband B shld ER
8 standing serratus ant ex
gastroc/soleus stretch

training - 11/3/07

Recovery swimming today.
warm up - 400 B/F

main - 12x100
1/2 kick, 1/2 swim; mix F/B/S/K

warm down - 200 S/scull

1800 SCY

dryland:
gastroc/soleus stretch
standing pec minor stretch
standing shld ER stretch

Total for week (6 sessions, 10/29 - 11/3) - 14,800

training - 11/2/07

Broken 400 today...one week away from SCM meet in Louisville.
warm up - 800
400 B/F
4x100 K/S

transition - 400
10x25; 2 fist, 2 1/2 fist, 2 roll drill, 2 build, 2 easy
50 timed to foot, 400 pace
100 easy

Broken 400 (SCY) -- 4x100 from push, to feet, 15 sec rest
1:00.50
1:02.75
1:00.96
:59.60

4:03.81

warm down - 800
200B, 4x100 F and B, 4x50 F and B

2400 SCY

training - 11/1/07

Easy...prep for tomorrow's broken swim.
warm up - 800
400 B/F
4x100 K/S

main - 1200
4x(4x75)
mix S/K/D

warm down - 200

2200 SCM

dryland:
cat/camel
all 4's WBing
supine shld ER/abd stretch
sidelying shld IR stretch
supine triceps stretch
standing pec minor stretch
standing shld ER stretch
gastroc/soleus stretch