| Date |
Main Set (Click to view full details) |
| March 10, 2009 |
13 x 400yds A3+ - Above anaerobic threshold, all on 7:00. Altnernating 2x through (with an extra #13 all-free 400 at end) |
| March 5, 2009 |
20 x 25yd freestyle on 1:00 - A4 (all-out effort) Then, 4 x breakouts (15yd all-out sprints) on 1:00 |
| March 3, 2009 |
4 x 200yd kick (dolphin) with board on 4:30 - A3+ (above anaerobic threshold) |
| March 2, 2009 |
I swam 1,500 easy today. |
| February 28, 2009 |
6 x 200m free A1 (at aerobic pace) on 3:00 |
| February 23, 2009 |
10 x 200 yd IM (Individual Medley, or 50fly/50back/50breast/50free) on 3:00 - A1 (at aerobic threshold) |
| February 19, 2009 |
8 x 200yd kick with board - A3+ (Above anaerobic threshold) |
| February 18, 2009 |
8 x 50yd free on 2:00 - A4 (as fast as possible) |
| February 17, 2009 |
8 x 200yd free on 3:00 - A1 (at Aerobic threshold) |
| February 16, 2009 |
8 x 200 yd free A3 (at aerobic threshold) on 2:40 |
| February 12, 2009 |
5 x 400yd free A3 on 5:00 (at anaerobic threshold) |
| February 11, 2009 |
12 x 50yd free on 2:00 - A4 (as fast as possible) |
| February 10, 2009 |
5 x 500yd free on 6:30 - A1 (at aerobic threshold effort) |
| February 6, 2009 |
8 x 200 yd on 4:00 - A3+ (above anaerobic threshold) |
| February 5, 2009 |
20 x 50yd on 2:00 (with 200 ez break after 1st 10) - all A4 (all-out sprint) Each set of 10: 3 butterfly, 3 backstroke, 4 freestyle |
| February 2, 2009 |
7 x 400 yd free on 5:30 A1 (at aerobic threshold) |
| January 26, 2009 |
10 x 200 yd free on 3:00 A3 (at anaerobic threshold) |
| January 12, 2009 |
16 x 50 (1 dolphin kick, 1 fly, 1 back, 1 free, 1 flutter kick, then zoomer: fly, back, free) - 2 times through |
| January 11, 2009 |
15 x 200 meter free on 3:30 A3 effort |
| January 2-7, 2009 |
Workouts in Los Cabos, Mexico |
| December 30, 2008 |
7 x 400yd individual medley (100 fly/100back/100breast/100free) on 6:00 A1 (aerobic threshold) |
| December 29, 2008 |
8 x 400yd freestyle A1 (aerobic threshold) on 5:30 |
| December 21, 2008 |
Total distance: 2,000 yards (Short Course Yards) |
| December 19, 2008 |
6 x 400 yard freestyle on 6:00 - A1 (at aerobic threshold) |
| December 18, 2008 |
Total distance: 1,600 yards (Short Course Yards) |
| December 12, 2008 |
10 x 50 kick with board on 2:00 A4 (as fast as possible) |
| December 11, 2008 |
8 x 200yd free on 4:00 A3+ (Above anaerobic threshold) |
| December 10, 2008 |
12 x 200 yds A1 (at aerobic threshold) on 3:00 |
| December 9, 2008 |
20 x 50 yd freestyle on 2:00 - A4 (as fast as possible) |
| December 8, 2008 |
15 x 200 A3 freestyle (at anaerobic threshold) on 2:40 |
| December 5, 2008 |
12 x 50yds - A4 effort (all out) on 2:00 |
| December 3, 2008 |
8 x 200yard free on 4:00 - A3+ (above anaerobic threshold) |
| December 2, 2008 |
20 x 25yards with ez 25 in between on 1:30 sendoff, alternating 2 free, 2 backstroke - A4 effort (as fast as possible) |
| December 1, 2008 |
12 x 200 free A1 (aerobic threshold) on 2:30 |
| November 26, 2008 |
8 x 200 yd butterfly A3+ (Above anaerobic threshold) on 4:30 |
| November 25, 2008 |
12 x 50 yd free A4 (as fast as possible) from push start |
| November 24, 2008 |
8 x 200 yd free on 2:30 - A3 effort (anaerobic threshold) |
| November 19, 2008 |
6 x 200yd kick with board on 4:00 A3 (at anaerobic thresdhold) alternate 1 flutter / 1 dolphin kick |
| November 18, 2008 Evening Workout |
6 x 400yd free A3+ (above anaerobic threshold) |
| November 18, 2008 Morning Workout |
16 x 25yd free parachute (26inch parachute) on 1:30 sendoff - A4 effort (as fast as possible) |
| November 17, 2008 |
15 x 200-yard freestyle on 2:40 A1 (at aerobic threshold) |
| November 13, 2008 |
8 x 200 yard freestyle A3+ on 4:00 (above anaerobic threshold) |
| November 12, 2008 |
10 x 50 yd zoomers (red) on 2:00 - freestyle - A4 (all out effort) |
| November 11, 2008 |
15 x 100 yard backstroke A1 - aerobic threshold |
| November 10, 2008 |
10 x 200 yard freestyle on 2:40 A3 effort (at Anaerobic threshold) |
| November 7, 2008 |
4 x 500 A3+ effort on 9:00 |
| November 4, 2008 |
110 x 50 flutter kick with board on 2:00 |
| November 3, 2008, 7:00am-7:30am |
112 x 200 yard freestyle on 2:30 A3 effort |
| October 31, 2008, 6:00pm-7:00pm |
12 x 200 backstroke at A1 effort (aerobic threshold) |
| October 30, 2008, 6:00pm-7:00pm |
8 x 50 freestyle on 2:00 |
| October 29, 2008 |
I did 1 x 50 yard flutter kick with board as demo for client |
| October 28, 2008, 6:00pm-7:00pm |
8 x 200 free on 4:30 A3+ (above anaerobic threshold) average time 2:14 |
| October 27, 2008, 6:45am-7:30am |
12 x 200 free, A3 effort, 2:40 sendoff, average time: 2:13 |
