tag:blogger.com,1999:blog-353667452011-07-30T10:54:35.062-04:00Of(f) The Deep EndWendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.comBlogger7991100tag:blogger.com,1999:blog-35366745.post-37067168014101048602010-06-14T17:57:00.001-04:002010-06-14T17:58:32.188-04:00Sea Swim<br /><br />Pokey 25 minute swim out, stopping to take photos<br />22 minute back straight swim<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3706716801410104860?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-1807857652024722432010-06-14T14:25:00.001-04:002010-06-14T14:25:48.602-04:008oo metres in the sea (more or less)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-180785765202472243?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-60577536691540091452010-06-10T20:27:00.001-04:002010-06-10T20:27:59.807-04:001500 metres<br /><br />2 cool & wetsuited loops from Blanchette<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-6057753669154009145?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-34816949951822479912010-06-10T12:30:00.002-04:002010-06-10T12:32:27.565-04:001800 long course metres<br /><br />400 free<br />The following with no set rest:<br />2 x 200 free descend 1-2 on 3:45 (3:30, 3:25)<br />2 x 100 free descend 1-2 on 1:50 (1:40, 1:38)<br />2 x 50 free descend 1-2 on :55<br />100 easy<br />10 x 50 on 1:30 as stroke up, drill back, IM Order no free<br />100 easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3481694995182247991?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-45265140693133992172010-06-08T12:21:00.002-04:002010-06-08T12:25:51.490-04:002100 long course metres<br /><br />800 free, but every 4th length stroke/drill<br />8 x (100 free on 2:15, 50 fly on 1:15)<br />100 as 50 back/50 free<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-4526514069313399217?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-23755238260032615372010-06-08T08:07:00.002-04:002010-06-08T08:10:02.399-04:001800 metres<br /><br />2 x 200 free<br />2 x 150 free<br />2 x 100 free<br />2 x 50 free<br />5 x 50 free on 1:00, not breathing 3 pulls into & off wall<br />4 x 50 free, not breathing 4<br />3 x 50 free, not breathing 5<br />2 x 50 free, not breathing 6<br />2 x 50 fly up free back<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-2375523826003261537?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-13806329415928807292010-06-06T19:20:00.002-04:002010-06-06T19:23:24.729-04:002200 metres<br /><br />6 x 100 free on random<br />help Robleh teach flip turns<br />10 x 50 free on 1:00<br />5 x 100 (25 fly, 75 free) on 2:15 descend 1-5 (1:41-1:34)<br />6 x 50 as fly up choice back, lots of very random rest<br />2 x (4 x 25 IM order)<br />50 flutter kick<br />50 whip kick<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-1380632941592880729?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-29225776913757753932010-06-05T11:22:00.002-04:002010-06-05T11:25:05.702-04:002000 metres <br /><br />3 considerably cooler loops of the island, chatting between loops, followed by crepes at the Chelsea Pub.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-2922577691375775393?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-35293347895308050492010-06-04T20:38:00.003-04:002010-06-04T20:40:00.245-04:001800 long course metres<br /><br />300 warm-up as 200 free, 100 breast<br />9 x 100 on 1:50<br />10 x 50 on about 1:20 (lead swimmer took 30 seconds rest) no free (fly, back, breast repeated)<br />100 easy kick<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3529334789530805049?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-2986991444787196612010-06-03T13:07:00.002-04:002010-06-03T13:10:29.131-04:001700 long course metres<br /><br />400 free<br />2 x 200 free on 4:00<br />4 x 100 free on 2:00<br />2 x (4 x 50 IM order on 1:30)<br />100 free easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-298699144478719661?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-26350799411104878982010-06-01T19:55:00.003-04:002010-06-01T20:09:46.294-04:002200 yards (outdoors!) -- 2012 metres<br /><br />400 free<br />16 x 50 relaxed up hard back,3rd person touches<br />8 x 50 as 25 fly, 25 free -- 3rd person<br />6 x 50 as 25 breast pull with flutter kick, 25 free<br />8 x 25 partner kick but I did fly<br />100 easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-2635079941110487898?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-88254388436848309112010-05-31T21:04:00.001-04:002010-05-31T21:06:20.503-04:001500 metres<br /><br />200-150-100-50-50-100-150-200 free<br />8 x 50 as 25 fly 25 free on random lots of rest<br />4 x 25 IM order on :30<br /><br />dunk!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-8825438843684830911?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-62347670217447916592010-05-30T18:52:00.003-04:002010-05-30T19:01:58.466-04:00May 20 Thursday, 800 metres swim<br /><br />May 21 Friday, 400 warm up, 1500 free, 200 IM, 50 free in relay -- 2,150 metres<br /><br />May 22 Saturday, 250 warm up, 50 fly, 100 fly in relay -- 400 metres<br /><br />May 23 Sunday, 300 warm up, 100 fly, 50 fly in relay, 400 IM, 100 free in relay -- 950 metres<br /><br />May 24 Monday, 250 warm up, 800 free, 50 free in relay, 50 fly in relay -- 1150 metres<br /><br />5,450 metres<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-6234767021744791659?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-5430290338140589202010-05-30T18:48:00.002-04:002010-05-30T18:50:52.680-04:001550 metres<br /><br />One hour teaching with Robleh<br /><br />5 x 100 on 1:50<br />5 x 50 on :55<br />5 x 50 fly up free back on 1:15<br />4 x 50 fly up free back on 1:10<br />3 x 50 fly up free back on 1:05<br />2 x 50 fly up free back on 1:00<br />50 fly hard (:42)<br />50 kick<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-543029033814058920?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-91075702773921721282010-05-29T11:09:00.000-04:002010-05-29T11:10:20.248-04:00POND SWIM!<br /><br />2 wide loops @ Blanchet = 1500 metres (with fishes!)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-9107570277392172128?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-87370312910740203102010-05-28T16:33:00.001-04:002010-05-28T16:34:40.903-04:001500 metres<br /><br />400 free<br />3 x (4 x 50 IM order, at least 15 seconds rest) RI = chats<br />6 x 50 whip kick on 1:15<br />4 x 50 pull drills<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-8737031291074020310?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-35275768148127218372010-05-16T19:26:00.002-04:002010-05-16T19:34:06.616-04:001450 metres<br /><br />200 free<br />50 + 100 free<br />100 breast<br />50 free<br /><br />2 x (2 x 25 fly on :25)<br />50 fly hard :41<br />5 x 50 free on :55<br />50 fly hard :40<br />4 x 50 free on 1:00<br />2 x 50 on 1:45, first fly/back, second breast/free<br />4 x 50 drill -- catch-up with board, catch-up without board, breast pull with dolphin kick, dolphin kick + front scull<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3527576814812721837?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-6882951603326412892010-05-16T07:56:00.002-04:002010-05-16T19:26:51.976-04:001050 long course metres<br /><br />400 free<br />200 free<br />100 as 50 fly 50 breast<br />50 fly<br />200 as 100 free 100 breast<br />100 as 50 fly 50 breast<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-688295160332641289?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-26641015916784184992010-05-15T06:45:00.003-04:002010-05-15T06:52:11.741-04:001500 metres<br /><br />400 free (1:42, 3:30, 5:15, 7:00)<br />3 x 100 free on 1:45<br />4 x 50 whip kick on 1:10 (all under 1:00)<br />100 IM<br />16 x 25, 4 each IM order, in twos set varying set rest between<br />2 x 50 kick<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-2664101591678418499?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-84597522895623646052010-05-13T13:12:00.001-04:002010-05-13T13:13:27.093-04:00Meet Simulation <br /><br />2100 long course metres<br /><br />200 free<br />1500 free<br />200 IM<br />100 fly<br />100 easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-8459752289562364605?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-46919504626792485112010-05-12T11:19:00.002-04:002010-05-12T11:23:27.120-04:00A paltry 1350 metres<br /><br />200-150-100-50 free<br />6 x 50 as fly back breast fly back breast on about 2:00 all out*<br />50 whip kick<br />2 x 100 whip kick on 2:30<br />50 whip kick<br />4 x (2 x 25 fly on :30) random RI<br />50 easy<br /><br />hot tub dunk and stretch<br /><br />* 50's back :50, :51, breast :46, :45.5, fly had to slow up at end for other swimmmers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-4691950462679248511?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-52873242979542865392010-05-10T21:23:00.003-04:002010-05-10T21:27:48.595-04:001900 metres<br /><br />200-150-100-50-50-100-150-200 free <br />4 x 50 hard on 1:00<br />5 x 50 LSD pace on 1:00<br />4 x 50 mostly fly on 1:15<br />8 x 25 fly hard on :45 on 1:00<br />50 easy<br /><br />Hot tub dunk!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-5287324297954286539?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-86744442897590183062010-05-09T18:31:00.002-04:002010-05-09T18:34:48.325-04:001900 metres<br /><br />400 free<br />5 x 100 descend 1-5 on Very Random<br />4 x 50 strong IM order on random<br />2 x 50 fly on random<br />10 x 50 free, 7 on 1:00, 3 on about 1:15, all under :45<br />6 x 50 whip kick on 1:15<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-8674444289759018306?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-49036853218730142552010-05-08T14:31:00.002-04:002010-05-08T14:34:41.173-04:001900 short course metres<br /><br />400 free<br /><br />No rest between these sets<br />4 x 100 free on 1:40<br />4 x 50 free on 1:00<br />4 x 25 as 2 free 2 fly on :40<br />4 x 100 free on 1:40<br />4 x 50 on 1:00<br /><br />Dive starts & sprint bit<br /><br />200 warm down (100 fly included)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-4903685321873014255?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-74442891550794328772010-05-07T17:44:00.002-04:002010-05-07T17:47:01.729-04:001800 metres<br /><br />400 free<br />4 x 100 free on 2:00 descend 1-4<br />200 IM<br />2 x 100 IM on 2:30<br />100 IM<br />100 Kick IM Order<br />4 x 50 whip kick on 1:15<br />4 x 50 (2 free easy, 2 catch-up + extension)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-7444289155079432877?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-11460637684896936302010-05-06T17:16:00.003-04:002010-05-06T17:18:32.462-04:002400 long course metres<br /><br />3 x 100 free descending<br />4 x 50 quarter build<br />8 x 100 IM, first three legs hard, last easy on 2:30<br />7 x 100 as 50 stroke, 50 free (1 fly, 2 breast, 1 fly, 3 breast) on 2:00*<br />400 IM easy<br /><br />* It was 8, but I skipped one.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-1146063768489693630?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-3986607517743951222010-05-04T12:38:00.002-04:002010-05-04T12:41:13.469-04:002150 long course metres<br /><br />400 free<br />5 x 200 on 4:00 descend 1-5 (I did 1-4 free, then 200 IM hard)<br />4 x 100 stroke hard on 3:00 (breast)<br />4 x 50 harder (IM order) on 2:00<br />3 x 25 hardest, followed by 25 swim on 2:00 (supposed to be 4, but I bailed with a calf cramp on the last one)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-398660751774395122?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-81890531024807660982010-05-03T21:17:00.002-04:002010-05-03T21:19:32.317-04:002000 metres<br /><br />200-150-100-50-50-100-150-200 free<br />2 x broken 200 (lead swimmer 5 seconds at 50)<br />5 x 100 as 25 fly, 75 free on 2:00<br />2 x 50 whip kick<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-8189053102480766098?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-35324062363663274452010-05-02T18:46:00.003-04:002010-05-07T18:45:03.436-04:002450 metres<br /><br />150-100-50-50-100-150-200 free<br />8 x 50 free on 1:00 no breathing 3 pulls in & 3 pulls off the wall<br />6 x 50 free on :55 same<br />4 x 50 on :50<br />2 x 50 on :45<br />8 x 25 fly on random<br />2 x 100 IM strong on 2:30 (1:45, 1:47)<br />5 x 50 whip kick on 1:30<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3532406236366327445?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-35224567453139125132010-04-29T13:26:00.001-04:002010-04-29T13:27:42.052-04:002600 long course metres<br /><br />500 free<br />20 x 100 on 2:30 as 50 choice/50 free (I did IM order)<br />100 easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3522456745313912513?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-86169845745309704972010-04-27T19:52:00.002-04:002010-04-27T19:56:19.925-04:002500 metres<br /><br />400 free<br />8 x 50 quarter build on 1:00 (I did same pace)<br />4 x (4 x 100 free on 1:40) :30 (I skipped two 50's)<br />8 x 25 on :45 IM order but substituted fly for last free<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-8616984574530970497?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-6452580958740893202010-04-27T07:24:00.002-04:002010-04-27T07:25:20.746-04:001700 metres<br /><br />200 free<br />4 x 100 free on 2:00<br />8 x 50 free on 1:00<br />6 x 50 free on :55<br />4 x 50 free on :50<br />4 x 50 whip kick on 1:15<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-645258095874089320?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-31005528089129258762010-04-27T07:23:00.001-04:002010-04-27T07:23:51.415-04:001500 metres<br /><br />Mostly by 50's<br /><br />1000 free<br />500 kick<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3100552808912925876?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-44583688954008380942010-04-23T18:01:00.001-04:002010-04-23T18:03:53.581-04:002200 metres<br /><br />4 x 300 free descending<br />16 x 50 descend 1-2, IM order by twos, on between 1:30-2:00<br />4 x 50 whip kick on 1:30<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-4458368895400838094?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-84873115136007560972010-04-22T13:18:00.002-04:002010-04-23T08:47:56.383-04:001700 long course metres<br /><br />500 free<br />3 x 200 IM descend 1 -3 (last one 3:40)<br />100 fly (1:55)<br />8 x 50 IM order on 1:30<br />2 x 50 fly easy<br /><br />Evening: Pulleys<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-8487311513600756097?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-47414699791015564132010-04-20T20:24:00.002-04:002010-04-20T20:32:11.931-04:001716 metres<br /><br />600 free (?)<br />20 x 36 (5 free, 15 as fly up free back) on 1:00 -- 720 (270)<br />10 x 18 fly no breather -- 180<br />2 x 72 free on 1:30 -- 144<br />72 breast on 1:30 -- 72<br /><br />The bulkhead at Ottawa U is broken so we had to swim widths ...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-4741469979101556413?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-28991830440329731842010-04-19T21:14:00.001-04:002010-04-19T21:17:07.013-04:001800 metres<br /><br />200-150-100-50-50-100-150-2 x 100 free<br />10 x 50 free on about 1:00<br />4 x 50 fly on random -- lots of rest<br />100 whip kick<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-2899183044032973184?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-47674269665751325342010-04-18T18:57:00.002-04:002010-04-18T19:00:17.059-04:002100 metres<br /><br />Sixteen fifties of extreme randomness<br />4 x 50 fly hard on about 2:00 (:42-:44)<br />10 x 50 free LSD pace mostly on 1:00<br />8 x 50 rolling IM on about 1:15 give or take<br />4 x 50 whip kick<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-4767426966575132534?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-19270777035974746622010-04-17T17:32:00.002-04:002010-04-17T17:35:52.105-04:002200 metres<br /><br />700 easy drilly metres with Emma at noon<br /><br />1500 metres<br /><br />400 free<br />5 x 100 as 50 fly/50 free on approx 2:30 (1:38-1:32)<br />6 x 50 fly on Very, Very Random<br />6 x 50 whip kick hard also on Random<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-1927077703597474662?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-30146460360932423092010-04-15T14:20:00.003-04:002010-04-15T14:26:19.039-04:001700 long course metres<br /><br />3 x 200 free descend 1-3, :15 RI<br />100 catch-up free<br />8 x 100* on 2:30<br />2 x 50 fly hard (:50, :45)<br />50 breast easy<br />50 free easy<br /><br />As -<br />3 x 100 breast descend 1 -3, 1:55, 1:48, 1:42<br />100 free easy<br />3 x 100 breast descend 1 - 3, 2:00 (19 strokes/50), 1:50 (21 strokes), 1:45 (25 strokes)<br />100 free easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3014646036093242309?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-58654729963615261902010-04-13T19:42:00.003-04:002010-04-13T19:51:31.202-04:002250 metres<br /><br />800 free<br />5 x (4 x 50 choice* on 1:15) :30<br />3 x (100 breast**, 50 free recovery)<br /><br />* Our lane did IM order, 10 seconds apart<br />** First two hard, 1:40, 1:39, last one easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-5865472996361526190?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-88129526857220416282010-04-12T21:22:00.003-04:002010-04-12T21:27:15.961-04:002000 metres<br /><br />20-150-100-50-50-100-150-200 free<br />10 x 50 on 1:10 (1 as 25 fly/25 free, 4 as fly, 5 as fly/free)<br />10 x 50 free on 1:00<br /><br />Dunk!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-8812952685722041628?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-62193417221323723392010-04-11T20:32:00.002-04:002010-04-11T20:36:33.925-04:002200 metres<br /><br />400-300-200-100 free<br />10 x 50 on 1:15/1:30 hard, IM order (breast :47, :48)<br />4 x 25 fly very hard on :45/1:00<br />6 x 50 whip kick on 1:15<br />4 x 25 relaxed fly on :45<br />4 x 25 IM order on :40<br />4 x 25 free on :35<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-6219341722132372339?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-52406163973884776082010-04-10T10:10:00.003-04:002010-04-10T14:15:22.127-04:001900 long course metres<br /><br />500 free<br />6 x (100 free on 1:50, 50 choice on 1:15)<br />300 whip kick<br />4 x 50 whip kick on 1:20<br /><br />600 easy drilly meters with Emma<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-5240616397388477608?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-64726924617144073662010-04-09T21:00:00.001-04:002010-04-09T21:00:58.368-04:00Pulleys!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-6472692461714407366?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-16545374500845125622010-04-08T13:21:00.001-04:002010-04-08T13:23:10.572-04:002000 long course metres<br /><br />400 free<br />100 drill<br />3 x 400 IM descend 1-3 (8:00, 7:48, 7:42)<br />6 x 50 free relaxed on 1:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-1654537450084512562?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-38538796062525027412010-04-06T20:15:00.003-04:002010-04-06T20:23:18.781-04:002750 metres<br /><br />800 free<br />10 x (100 free on 1:50, 50 not free on 1:15*)<br />8 x 50 (25 thumb kick, 25 free) third person touches<br />50 one arm fly easy<br /><br />* Except ... I led the 50's and someone else led the 100's, so I went on 1:45 and 1:20. Fifties fly up breast back repeating :50-:52, hundreds 1:35 and under.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3853879606252502741?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-82226167400920787232010-04-05T14:22:00.004-04:002010-04-06T08:48:36.028-04:002400 metres<br /><br />5 x 200 free quite easy on Very Random send-offs<br />10 x 50 fly up free back on Very Random<br />4 x 100 IM on 2:45/2:30 descend 1 -4 (1:44-1:37.5)<br />100 IM hard 1:37<br />2 x 100 whip kick (1:56, 1:56) on 2:30<br />100 kick IM order<br />2 x 50 kick<br /><br />Noon swim, pulleys in the evening.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-8222616740092078723?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-23903148596621693282010-04-05T07:26:00.003-04:002010-04-05T07:30:50.680-04:002200 metres<br /><br />200-150-100-50-50-100-150-200 free<br />10 x 50 on 1:00 (:48)<br />3 x (4 x 50 IM* order on 1:15) :30<br />4 x 25 fly on :45<br /><br />* probably happiest with breaststroke in this set going :48-:49, fly :45<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-2390314859662169328?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-13533982010051911022010-04-03T17:24:00.001-04:002010-04-03T17:26:11.894-04:002000 metres<br /><br />200-150-100-50-50-100-150-200 free allowing 1:00/50<br />5 x 100 IM on 2:15 (1:43-1:47)<br />10 x 50 whip kick :10-:15 RI<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-1353398201005191102?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-69761150913233611342010-04-01T13:02:00.001-04:002010-04-01T13:04:39.705-04:001800 long course metres<br /><br />600 free<br />3 x 200 IM descend 1 - 3 (3:55, 3:45, 3:38) :45 RI<br />3 x 100 breast descend 1 -3 (last one 1:50) :30 RI<br />3 x 50 fly descend 1 - 3<br />50 easy<br />100 fly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-6976115091323361134?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-15682931387282725212010-03-30T20:19:00.003-04:002010-03-30T20:53:39.609-04:00220o metres<br /><br />800 free build<br />6 x (4 x 50* on 1:10) :30<br />Broken 200 timed: 50 swim + :10 rest to make 200, subtract :30 for time<br /><br />* I did IM order (:45-:47 fly, :55s back, :50-:52 breast)<br /><br />Total 200 IM time 3:19<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-1568293138728272521?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-67096168668054828272010-03-29T17:17:00.003-04:002010-03-29T17:20:36.659-04:002500 metres<br /><br />4 x (5 x 100 free*) between :40 & 1:00 RI to set up where I should be in the lane<br />4 x (2 x 25 fly on :30) random RI<br />5 x 50 whip kick on random<br />50 easy<br /><br />* 1st set on 2:00, then 1:55, 1:50, 1:45<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-6709616866805482827?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-43322347109942514762010-03-28T20:34:00.004-04:002010-03-29T07:04:07.409-04:002900 metres<br /><br />200-150-100-50-50-100-150-200 free<br />20 x 50 free on more or less 1:00<br />200 IM hard (3:27)<br />200 free relaxed<br />2 x 100 IM hard on about 3:00 (1:38)<br />4 x 50 free relaxed on 1:00<br />4 x (2 x 25 fly hard on :25) rest till breath caught!<br />100 easy<br />300 easy drills with Emma<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-4332234710994251476?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-839953476693892942010-03-27T14:39:00.003-04:002010-03-27T14:42:43.978-04:002100 metres<br /><br />400-300-200-100 free<br />4 x 50 as 25 fly, turn, then whatever would prevent me from running over person in front<br />2 x (4 x 50 IM order on 1:15 or less)<br />8 x 50 whip kick<br />100 easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-83995347669389294?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-25511258880577508292010-03-25T13:00:00.003-04:002010-03-25T13:03:54.074-04:002000 long course metres<br /><br />400 free<br />3 x 400 IM -- 7:55, 7:40, very slow with double arm back *<br />400 IM drills easy<br /><br />* these were assigned free, descend 1-3, 1:00 rest -- we took 1:30<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-2551125888057750829?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-56921546969843919032010-03-24T21:35:00.001-04:002010-03-24T21:37:44.966-04:001600 metres<br /><br />800 drills with Marian<br />8 x 50 two each IM order<br />4 x 50 IM order<br />4 x 50 fly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-5692154696984391903?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-46603880258971866622010-03-22T16:17:00.002-04:002010-03-22T16:20:35.490-04:002250 metres<br /><br />200-150-100-50-50-100-150-200 free<br />8 x 100 IM on 2:15 (1:45-1:46)<br />4 x 50 whip kick on 1:30 (:59-1:00)<br />8 x 25 fly on :45<br />50 kick<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-4660388025897186662?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-57231620656379691662010-03-18T13:02:00.002-04:002010-03-18T13:05:42.962-04:002300 metres<br /><br />400 free<br />15 x 100 on 2:30 as: 4 x 25 fly/75 free, 4 x 25 fly/25 back/50 free, 7 x IM<br />8 x 50 rolling IM HARD lots of rest (50 fly/back, 50 back/breast, 50 breast/free, 50 free/fly)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-5723162065637969166?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-49051036959526577582010-03-14T21:01:00.001-04:002010-03-14T21:03:05.070-04:001550 metres<br /><br />500 free<br />300 free<br />100 free<br />3 x 100 free on 2:00<br />6 x 50 fly on random<br />50 free easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-4905103695952657758?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-20502331425364765622010-03-13T10:29:00.002-05:002010-03-13T10:30:05.323-05:001150 meet metres<br /><br />500 warm-up<br />100 IM<br />100 swim down<br />50 breast<br />100 swim down<br />200 IM <br />100 swim down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-2050233142536476562?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-12601705105620724222010-03-12T16:24:00.002-05:002010-03-12T16:27:35.166-05:001500 metres<br /><br />10 x 50 free on 1:00<br />5 x 100 free on 1:45<br />2 x (3 x 50 as fly/back, back/breast, breast/free on 1:15) :30 attn to turns<br />4 x 50 IM order relaxed on 1:15, good turns<br />backstroke turns<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-1260170510562072422?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-27969454537726684252010-03-11T13:02:00.001-05:002010-03-11T13:03:39.152-05:002100 long course metres<br /><br />600 free<br />8 x 50 fly on 1:30<br />10 x 100 free on 2:15<br />100 fly (2:03)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-2796945453772668425?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-8518545316676174082010-03-10T16:30:00.002-05:002010-03-10T16:33:19.565-05:001900 metres<br /><br />3 x (4 x 50 free on 1:00) :30, speed of sets descending<br />3 x (3 x 50, 25's rolling IM) on 1:15<br />10 x 50 IM order on 1:15<br />8 x 25 fly on :45<br />150 kick<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-851854531667617408?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-56962127678221054262010-03-09T19:57:00.002-05:002010-03-09T20:01:29.814-05:002750 metres<br /><br />500 free<br />300 kick<br />12 x 75 IM no free on 1:30 (every 4th freestyle for backstroke)<br />10 x 100 free on 1:50 (supposed to be descend 1-2, but I just swam LSD pace)<br />50 easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-5696212767822105426?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-23721078805083631032010-03-08T15:59:00.002-05:002010-03-08T16:01:38.179-05:002600 metres<br /><br />200-150-100-50-50-100-150-200 (3:05) free<br />4 x 50 hard IM order on about 1:15<br />4 x 100 on 2:30 as 100 IM (1:35), 100 free slow, 100 IM (1:35), 100 free slow<br />4 x (4 x 25 on :30, 2 stroke hard, 2 free easy) :30 (fly, back, breast, fly)<br />2 x 100 whip kick on 2:30<br />400 IM drills<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-2372107880508363103?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-15268673359824059802010-03-07T18:48:00.002-05:002010-03-07T18:51:17.273-05:00March 6<br /><br />500 metres with Emma<br /><br />March 7<br /><br />2200 metres<br /><br />200-150-100-50-50-100-150-200 free<br />10 x 50 free on 1:00 (:45-:47)<br />8 x 50 fly on random, but lots of rest<br />2 x 100 whip kick<br />2 x 25 dolphin kick<br />50 whip kick<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-1526867335982405980?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-13260107300896650542010-03-05T17:59:00.002-05:002010-03-05T18:02:57.305-05:002100 metres<br /><br />2 x 200 free on 4:00 descend 1-2<br />4 x 100 free on 2:00 descend 1-4<br />8 x 50 on 1:00 (25 stroke IM order/25 free x 2)<br />16 x 25 on :30 as 2 x stroke 2 x free recovery -- strokes IM order<br />4 x 50 whip kick on 1:10<br />4 x 50 drill alternating fly and breast<br />50 easy kick<br />25 back<br />25 elementary back<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-1326010730089665054?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-30128147175875128332010-03-04T13:24:00.001-05:002010-03-04T13:26:38.291-05:002400 long course metres<br /><br />400 free<br />10 x 50 free descend 1-3 on 1:00<br />9 x 100 free descend 1-3 on 2:00<br />400 IM controlled but timed (8:10)<br />100 fly easy (2:05)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3012814717587512833?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-23388910012559707832010-03-02T19:56:00.001-05:002010-03-02T19:58:50.088-05:002700 metres<br /><br />400 free<br />5 x (3 x 100 free*) 1:00<br />2 x 400 (1st as 4 x 100 IM, second as 400IM)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-2338891001255970783?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-61997443144577766842010-03-01T16:39:00.003-05:002010-03-01T16:43:24.340-05:002250 metres<br /><br />500 free<br />5 x 100 free on 1:50<br />4 x 50 on 1:00 with Marc<br />2 x 100 on 2:00 with Marc<br />5 x 100 IM on 2:30<br />2 x 100 whip kick on 2:30 (1:59, 2:04)<br />2 x 25 dolphin kick<br />2 x 25 flutter kick<br />50 whip kick<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-6199744314457776684?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-75677951194297392592010-03-01T13:19:00.003-05:002010-03-01T16:38:16.227-05:00Total 1300 metres<br /><br />Saturday: 400 metres very easy with Emma<br /><br />Sunday: 400 warm-up, 100 fly, 100 swim down, 50 breast, 100 swim down, 50 free, 50 swim down, 50 fly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-7567795119429739259?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-87795156230775872582010-02-26T17:21:00.003-05:002010-02-26T17:24:04.816-05:002000 metres<br /><br />5 x 100 free on 1:50<br />5 x 100 free on 1:45<br />10 x 50 free on :55<br />50 fly<br />2 x (2 x 25 fly on :30)<br />2 x 100 whip kick (2:05) on 2:30<br />2 x 50 whip kick on 1:15<br />50 kick (25 dolphin 25 flutter)<br /><br />AM 40 minutes ECT<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-8779515623077587258?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-62436537770782509182010-02-26T12:12:00.003-05:002010-02-26T12:14:04.817-05:001550 metres<br /><br />5 x 100 free descend 1-5 on 2:00<br />6 x 50 fly<br />4 x 100 whip kick<br />5 minutes deep water kick with Robleh<br />open turn drills with Robleh<br />4 x 25 heads up<br />5 x 50 kick<br /><br />1 hour ECT<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-6243653777078250918?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-66480174147164583172010-02-26T12:11:00.001-05:002010-02-26T12:11:52.922-05:001 hour ECT<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-6648017414716458317?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-19207957880276346632010-02-23T20:07:00.001-05:002010-02-23T20:07:36.356-05:00Pulleys!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-1920795788027634663?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-55890340712700513662010-02-23T20:02:00.003-05:002010-02-23T20:08:15.874-05:002250 metres<br /><br />200 free (short warm-up due to chat with Duane)<br />10 x (100 on 1:35*, 25 on :45)<br />4 x 100 IM working walls on 2:15<br />2 x 200 free strong on 3:30<br /><br />AM 45 minute ECT<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-5589034071270051366?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-75057566032073794392010-02-21T18:51:00.001-05:002010-02-21T18:53:08.635-05:002400 metres<br /><br />500-400-300-200-100 free<br />8 x 50 on 1:10 IM order<br />50 fly<br />50 kick<br /><br />400 metres easy with Emma<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-7505756603207379439?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-85443004309154676342010-02-21T09:11:00.001-05:002010-02-21T09:11:17.414-05:00Pulleys!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-8544300430915467634?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-69452354384615077122010-02-18T20:10:00.002-05:002010-02-18T20:12:56.021-05:001600 metres<br /><br />200-150-100-50-50-100 free :15 RI<br />150 free<br />200 free (1:30, 3:07)<br />10 x 50 free on 1:05 (:44-:47)<br />work on turns<br />5 minutes deep water kick<br />100 whip kick<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-6945235438461507712?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-39559562943805216522010-02-17T16:50:00.004-05:002010-02-17T16:53:23.552-05:002000 metres<br /><br />200-150-100-50-50-100-150-200 free allowing 1:00/50<br />4 x 5o fly on 1:30<br />4 x (2 x 25 fly on :30) :30<br />16 x 25 as 2 stroke IM order, 2 catch-up free leaving next hand<br />2 x 50 fly on 1:00<br />100 swim<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3955956294380521652?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-38964569457010611892010-02-17T16:50:00.001-05:002010-02-17T16:50:43.563-05:00Pulleys<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3896456945701061189?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-49601325494443879952010-02-14T17:17:00.000-05:002010-02-14T17:18:03.211-05:00Pulleys.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-4960132549444387995?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-69995393998475309302010-02-13T08:50:00.004-05:002010-02-13T08:54:16.885-05:003000 long course metres<br /><br />600 free<br />20 x 50 free, 3 dolphin kicks, flutter kick, no breath first 3 strokes (4th person touches)<br />8 x 100 as 50 choice/50 free on 2:00 (I did fly, breast, free repeated)<br />8 x 50 partner swim -- matching stroke for stroke first 30 metres<br />100 fly slow <br />50 fly, 50 free easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-6999539399847530930?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-38193127555033877372010-02-11T16:40:00.001-05:002010-02-11T16:42:57.779-05:002000 metres<br /><br />400 free (7:07)<br />400 free (6:52)<br />8 x 50 fly up free back on 1:10<br />16 x 25 on :40 (10 fly, 6 breast)<br />4 x 100 whip kick easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3819312755503387737?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-53176500660469313772010-02-09T16:13:00.002-05:002010-02-09T16:15:53.890-05:002450 metres<br /><br />200-150-100-50-50-100-150-200 free<br />10 x 50 free on :55<br />15 x 50 as 25 stroke IM order (no free), 25 free on 1:15<br />4 x 50 whip kick on 1:15<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-5317650066046931377?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-44892189515472992382010-02-08T16:57:00.003-05:002010-02-09T08:21:49.171-05:001950 metres<br /><br />5 x 100 free on 1:45<br />5 x 100 free on 1:40<br />8 x 50 (fly up, free back) on 1:00/1:05<br />4 x 25 fly on :30<br />2 x 25 fly on :25<br />3 x (4 x 50 free on 1:00) 1:00<br />2 x 50 kick easy<br /><br />Evening pulleys<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-4489218951547299238?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-50426441349174249042010-02-07T19:59:00.002-05:002010-02-07T20:02:06.373-05:002750 metres<br /><br />800 free<br />8 x 100 free on 1:50<br />4 x 100 free on 1:45<br />2 x 100 free on 1:40<br />4 x 25 fly on :30<br />2 x (2 x 25 fly on :30) 1:00<br />2 x 100 I.M. on 2:30<br />3 x 50 whip kick on 1:15<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-5042644134917424904?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-91213155640187248842010-02-06T08:54:00.003-05:002010-02-06T09:51:20.291-05:003000 long course metres<br /><br />600 free<br />4 x 400 as 200 I.M. 200 free 6th person touches*<br />8 x 100 as 50 breast/50 free on 2:00 (1:45-1:47)<br /><br />* Most in our lane did some variant of this. Our options were: 400 I.M. or 200 I.M. + 200 free, or some random variant of some stroke the rest free. I toyed with the idea of doing one 400 I.M., but it is difficult to vary the choice and maintain some semblance of order in a lane.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-9121315564018724884?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-53531323715875587492010-02-05T15:26:00.002-05:002010-02-05T15:32:37.053-05:001950 metres<br /><br />Warm-up 400-300-200-100 increasing intensity each distance<br /><br />400 free (6:52 ... 1:43/100)<br />300 free (4:56 ... 1:39/100)<br />200 free (3:08 ... 1:34/100)<br />100 free (1:32)<br /><br />6 x 50 (25 stroke IM order/25 free x 2) on 1:00<br /><br />20 x 25 IM order on +/- :45<br /><br />2 x 50 fly on 1:30<br /><br />2 x 25 fly on :30<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-5353132371587558749?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-73277686642927547792010-02-04T16:26:00.002-05:002010-02-04T16:29:21.196-05:002150 metres<br /><br />5 x 100 free descend 1-5 on 1:50<br />10 x 50 free on :55 (:46-:48)<br />10 x 50 as 25 stroke (alternating fly & breast) 25 free on 1:10<br />6 x 25 fly (4 on :30, 2 on :40)<br />10 x 50 free relaxed on 1:00<br />turn demo<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-7327768664292754779?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-17771709662761902252010-02-03T15:57:00.001-05:002010-02-03T15:57:53.286-05:00Pulleys<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-1777170966276190225?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-69669668928088298912010-02-02T20:10:00.002-05:002010-02-02T20:13:23.519-05:002500 metres<br /><br />600 free build<br />12 x 100 free as 25 hard, 75 strong on 1:45 (repeating 1:34-1:37)<br />20 x 25 not free on :35 (I did 25 fly, 25 breast)<br />4 x 50 assigned thumb kick, I did breaststroke pull, no pull buoy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-6966966892808829891?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-35872243403352386602010-02-01T16:14:00.003-05:002010-02-03T15:57:29.154-05:001950 metres<br /><br />500 very random cobbled together bits<br />8 x 50 free on 1:00<br />5 x 100 descend 1-5 on 2:00<br />2 x (4 x 50 25 IM order/25 free on 1:00) 1:00<br />2 x 50 fly hard<br />2 x 25 fly on :30<br /><br />Plus evening pulleys<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3587224340335238660?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-71392079771240182192010-01-31T18:50:00.003-05:002010-01-31T18:52:04.619-05:002550 metres<br /><br />600 free<br />300 free<br />150 free<br />75 free<br />25 free<br />5 x 100 free on 1:50 (1:00 RI)<br />3 x 100 free on 1:45 (1:00 RI)<br />100 free hard<br />10 x 50 on 1:05 5 as fly up free back, 5 as breast up free back<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-7139207977124018219?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-75964432056208548092010-01-30T17:04:00.004-05:002010-01-30T17:40:13.894-05:001150 metres<br /><br />400 warm-up<br />200 IM (3:14.0)<br />100 swim<br />50 fly (:37.3)<br />100 swim<br />100 free<br />100 swim<br />100 free<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-7596443205620854809?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-80611917761112349642010-01-28T16:31:00.002-05:002010-01-28T16:32:42.688-05:001900 metres<br /><br />200-150-100-50-50-100-150-200 free<br />200 IM (3:28)<br />100 IM<br />3 x (4 x 25 IM order :10 RI) 1:00<br />50 fly<br />50 free<br />4 x 50 whip kick on 1:30<br /><br />hot tub<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-8061191776111234964?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com2tag:blogger.com,1999:blog-35366745.post-34059419043380216732010-01-26T16:37:00.002-05:002010-01-26T16:39:22.622-05:002000 metres<br /><br />5 x 100 free on 1:50<br />5 x 100 free on 1:45<br />4 x 50 (25 IM order/25 free) on 1:00 (1:00 rest)<br />2 x (4 x 50 as above on 1:00)<br />4 x 50 IM order on 1:00<br />4 x (2 x 25 fly on :30) 1:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3405941904338021673?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0tag:blogger.com,1999:blog-35366745.post-68375418824198076552010-01-23T08:54:00.001-05:002010-01-23T08:56:03.804-05:003300 long course metres<br /><br />600 free<br />16 x 100 free descend 1-2 on 2:00<br />20 x 50 not free on 1:15 (I did breast on the way back, alternating full fly and fly/breast on the way down)<br />100 easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-6837541882419807655?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com1tag:blogger.com,1999:blog-35366745.post-39568998007958717992010-01-22T16:02:00.002-05:002010-01-22T16:07:49.201-05:002050 metres<br /><br />200-150-100-50-50-100-150-200 free allowing 1:00/50<br />50 fly hard on 1:00<br />100 free easy on 2:00<br />50 back hard on 1:00<br />100 free easy on 2:00<br />50 breast hard on 1:00<br />100 free easy on 2:00<br />3 x (3 x 50 as 25 stroke IM order/25 free on 1:00)<br />2 x 50 fly hard lots of rest<br />50 drill easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/35366745-3956899800795871799?l=wendy-workouts.blogspot.com' alt='' /></div>Wendyhttp://www.blogger.com/profile/07300094483282054900noreply@blogger.com0