Practices for the week of 10/1/12

Well, I'm missing the 10/1 practice--the piece of paper I wrote the practice on got soaked and became unreadable.  I'm typing all my practices going forward, so that shouldn't be a problem anymore.  I do have the other two practices, though.

Tuesday, 10/2

Lane 1 & 2		Lane 3	Lane 4
Warm Up	300 choice swim 8 x 25 360 shooters on :40 (SDK, 2 left, 2 back, 2 right, 2 stomach, then swim) 50 easy 5 x :45 vertical kick (:30 on, :15 off) 50 easy 6 x 25 12.5 sprint on :40 50 easy	250 choice swim 8 x 25 360 shooters on :40 (SDK, 2 left, 2 back, 2 right, 2 stomach, then swim) 50 easy 5 x :45 vertical kick (:30 on, :15 off) 50 easy 6 x 25 12.5 sprint on :40 50 easy	200 choice swim 6 x 25 360 shooters on :40 (SDK, 2 left, 2 back, 2 right, 2 stomach, then swim) 50 easy 4 x :45 vertical kick (:30 on, :15 off) 50 easy 4 x 25 12.5 sprint on :45 50 easy
Main Set #1	3 x 25 choice on :5 rest @200 pace 50 free on 1:00 3 x 25 choice on :10 rest @100 pace 50 free on 1:00 50 kick choice on :5 rest 25 choice @100 pace 125 easy	3 x 25 choice on :5 rest @200 pace 50 free on 1:10 3 x 25 choice on :10 rest @100 pace 50 free on 1:10 50 kick choice on :5 rest 25 choice @100 pace 125 easy	3 x 25 choice on :5 rest @200 pace 50 free on 1:20 3 x 25 choice on :10 rest @100 pace 50 free on 1:20 50 kick choice on :5 rest 25 choice @100 pace 125 easy
Main Set #2	3 x 75 on 1:45 as ·         50 fly on :10 rest then 25 back @100 pace ·         50 back on :10 rest then 25 breast @100 pace ·         50 breast on :10 rest then 25 free @100 pace 100 easy on 2:00 3 x 75 on 2:00 as ·         50 fly @100 pace on :10 rest then 25 back ·         50 back @100 pace on :10 rest then 25 breast ·         50 breast @100 pace on :10 rest then 25 free 100 easy on 2:00 3 x 75 on 2:30 as ·         75 fly @100 pace ·         75 back @100 pace ·         75 breast @100 pace 100 easy on 2:00	3 x 75 on 1:55 as ·         50 fly on :10 rest then 25 back @100 pace ·         50 back on :10 rest then 25 breast @100 pace ·         50 breast on :10 rest then 25 free @100 pace 100 easy on 2:00 3 x 75 on 2:10 as ·         50 fly @100 pace on :10 rest then 25 back ·         50 back @100 pace on :10 rest then 25 breast ·         50 breast @100 pace on :10 rest then 25 free 100 easy on 2:00 3 x 75 on 2:40 as ·         75 fly @100 pace ·         75 back @100 pace ·         75 breast @100 pace 100 easy on 2:00	3 x 75 on 2:00 as ·         50 fly on :10 rest then 25 back @100 pace ·         50 back on :10 rest then 25 breast @100 pace ·         50 breast on :10 rest then 25 free @100 pace 100 easy on 2:00 3 x 75 on 2:15 as ·         50 fly @100 pace on :10 rest then 25 back ·         50 back @100 pace on :10 rest then 25 breast ·         50 breast @100 pace on :10 rest then 25 free 100 easy on 2:00 3 x 75 on 2:45 as ·         75 fly @100 pace ·         75 back @100 pace ·         75 breast @100 pace 100 easy on 2:15
Cool Down	125 easy	125 easy	125 easy
Total	3500	3350	3200

(Sorry for the bullet formatting--Blogger doesn't seem to want to play nicely with Word formatting...)


Thursday, 10/4

Lane 1 & 2		Lane 3	Lane 4
Warm Up	800 IM (S/K/D/S by 50) 8/6 x 50 on :55 (25 swim stroke/25 kick)	600 IM (S/K/D by 50) 6 x 50 on 1:05 (25 swim stroke/25 kick)	400 IM (S/K/D/S by 25) 6 x 50 on 1:15 (25 swim stroke/25 kick)
Main Set #1	150 free on 2:10/2:20 4 x 100 on 1:40/1:45 (odds IM, evens stroke) 200 free on 2:50/3:00 6 x 75 on 1:15/1:20 (odds IM, evens stroke) 250 free on 3:35/3:45 6 x 50 on :50/:55 (odds IM, evens stroke) 300 free on 4:15/4:25 6 x 25 on :25 (odds IM, evens stroke)	150 free on 2:40 4 x 100 on 1:55 (odds IM, evens stroke) 200 free on 3:30 4 x 75 on 1:25 (odds IM, evens stroke) 250 free on 4:25 6 x 50 on 1:00 (odds IM, evens stroke) 300 free on 5:15 6 x 25 on :30 (odds IM, evens stroke)	100 free on 2:05 4 x 100 on 2:15 (odds IM, evens stroke) 150 free on 3:10 4 x 75 on 1:45 (odds IM, evens stroke) 200 free on 4:10 5 x 50 on 1:10 (odds IM, evens stroke) 250 free on 5:15 6 x 25 on :35 (odds IM, evens stroke)
Cool Down	150 easy	150 easy	150 easy
Total	3550/3450	3100	2650