Friday, August 15, 2014

8/15/14 -Sara

Warm up
200 SPKDr

5x100 50 EZ/50Build
2x250 Pull breathe 3/4/5/6/7
500 negative split

Cool down
6x50 EZ

Total
2,600 meters

BONUS
400 IM (Barry)

Friday, August 8, 2014

8/7/14 Chris Tyler

Warmup:
300S
200K
300P

Main set:
4 X 100 negative split, 20-30 seconds rest

200 P, DPS

4 X 100, sprint between lane lines, 20-30 seconds rest

200 K

4 X 50 negative split, 20 seconds rest

300 cool down

2500 meters

Wednesday, July 30, 2014

7/30/14 - Barry

Warm-Up

5x200 swim, kick, pull, drill, swim

 

Main Set

24x50 @1:15 as:

   12 - every 3rd FAST

   8 - every 2nd FAST

   4 - FAST

 

Cool-down 300 ez

 

2500 meters

Thursday, July 17, 2014

7/16 Sara K.

WARM UP
300 S
300K
300P

6 x 100 50 Drill/50 Build

400 Pull Breathe 3/4/5 by 50

3 x 200 Threshold R :15
3 x 100 Threshold R :10

TOTAL 2800 M

Wednesday, July 9, 2014

7/9/2014 - Dennis

Warmup

  • 300 swim
  • 6-50s, Descend 1-3, 4-6
  • 200 drill of choice


Main Set

  • 4x50 #1-3 Fast, #4 EZ
  • 1x400 cruise

  • 4x50 #1-2 Fast, #3,4 EZ
  • 1x300 just a little faster

  • 4x50 #1Fast, #2-4 EZ
  • 1x200 Faster yet, 75-80%

  • 4x50 EZ!
  • 1x100 FAST! Whatever you have left!



  • 200 cooldown


2800 total