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These treadmill workouts are actually kind of fun, for the boring activity of running no where, sweating, and making cardiovascular noise.

Treadmill LT
2 min 2 mph
4 min 5.5 mph
2 min 2 mph
4 min 6.5 mph
2 min 2 mph
4 min 7.5 mph
2 min 2 mph
4 min 7.5 mph 3% incline
2 min 2 mph 3%
2:30 7.5 mph 6% (last week was just 1:45)
2:00 2 mph 6%
1:30 7.5 mph 9%
2:00 2 mph 9%
0:45 7.5 mph 12%

Glute mach. 1x17x70 ea leg
Leg pushdowns on dip assist mach. 1x10x90 ea

• mostly abducted hips

Dips 1x10
Lat mach 1x10 light weight
Lateral raises 1x30x7.5
plyometrics 10 min
wheel pose x 3
core 10 min
hip and side 7 min

I decided that this year I would resume serious training and do some meets. So, since I have already made NQT's for 4 events for this year's spring Nationals, My training and racing the next 4 months will be geared to competing in Indy in May.
I am revisiting the HIT workouts that Fortress posted in 2012 with some modifications, mostly shortened to fit the time I have available to swim.

So here's what I did this morning:

Warm up (900)
300 free & back
4 x 50/:55 free w/paddles, descend to 200 pace
4 x 50/1:20 power kick 8-10 SDK off each wall then strong flutter kick on surface
2 x 25/15 SR V sit scull
5 x 20/45 free in & outs w/drag race start & fast flip turn
50 EZ


Main Sets:
2 x through
4 x 25/:40 as:
1 = 12.5 EZ/12.5 fast 2 = 12.5 fast/12.5 EZ
3 = fast 4 = EZ


12 x 25/:40
odds = 12.5 smooth free/12.5 fast fly
evens = EZ


2 x (4 x 25 + 50) kick w/fins
25s = fast kick @:40
50 = EZ @ 1:20


3 x (4 x 50 w/fins) @ 1:30
-- 1 round each fly, back, free
1 = 25 smooth/25 @ 100 pace
2 = EZ
3 = AFAP
4 = EZ


Warm down
100 EZ


Total: 2700 yards

SCY

Warm up
1 x 200 3:15
6 x 50 1:05 stroke 2 of each
2 x 100 1:30
6 x 50 :50 desc 1-3/4-6

Kick set
2x
2 x 50 1:15
1:00 [vertical kick]
2 x 50 1:15

Freestyle/pull set
4 x 100 1:30 long & strong
4 x 75 1:05 last 25 strong
4 x 50 :45 desc 1-4
4 x 25 :30 strong
4 x 50 :45 desc 1-4
4 x 75 1:05 last 25 strong
4 x 100 1:30 strong & consistent

Stroke set
4x
1 x 100 1:45 reverse IM
1 x 100 1:45 IM
1 x 50 1:00 easy free

Warm down
4 x 50 1:00

Total: 4500