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

Friday, June 27, 2014

6/27 Chris T

Warmup
200 S, K, P
4 X 50 1/2 blast, 1/2 easy, 20 seconds rest

Main set
5 X 100 continuous, descend by 100, last 100 easy

200 K

Repeat 5 X 100 continuous

6 X 50 1st half drill, 2nd half swim, 20 seconds rest

200 swim or pull cool down

2500



Christopher Tyler, DDS
Tyler, Link, & Barnes
3193605689 cell
3193668095 work

Sent from my iPhone



--

Dennis

"Isn't the universe an amazing place? I wouldn't live anywhere else."  -- G'Kar


Wednesday, June 18, 2014

6/18/14 - Barry

Warm-Up

300 swim

200 kick

300 pull

200 drill

 

Main Set

3x through (:20RI rest interval on all):

300 pull w/paddles cruise

100 build

2x50 fast

 

Kick Set

4x50 kick400 :20RI

 

Cool-down 100-200 ez

 

2800 to 2900 meters

Monday, May 26, 2014

5/26/14 - Jenny L.

300 swim

200 pull

100 kick-no fins
6 x 150 - steady :10 SR
6 x 50 fast on 1:10
200 strong
200 easy
2 x 150 moderate :10 SR
4 x 50 (fast/easy/fast/easy)

2700 meters