5/22/13 Nick W.

4x100 15 sec rest

4x200 neg split 30 sec rest

4x100 neg split 30 sec rest

8x50 85-90% 15 sec rest

5/18/13 John D.

200 S
200 RIMD
200 P
200 RIM
2(3 x 50) IM order no free dr/swim
     fly 222
     bk - progression
     br - PKG
8 x 50 on 1:10 odd stroke, even free (fly-w/fins)
10 x 25 on 40 work streamline  2 free/2 back/2free,4 choice
4 x 100 Free on 1:40/1:50/2 evens back
6 x 50 odd stroke, evens free on 1:10
6 x 25 on 40 odd stroke, evens free
3 x 100 IM on 1:45/2/2:15
2900

5/17/13 Becky

3(100 Swim, 100 K, 100 Dr)
6 x 50 w/fins  25K, 25 S
4 x 75 swim 25 fast/50 strong
3 x 100 on 1:45/1:55, 50 build/25 fast/25 EZ
2 x the following
200 P, breath 3/5 x 50
150 Swim EMF
100 P 3/5/x 50
50 S Fast
200
3000

5/15/13 Barry

100 S
100 Bk/Br
100 K
100 S
8 x 75 (25 drill/50 build) R:15   1000
8 x 25 on 30  (ezfast,ef,ezfastez,efe,fastez,fe fast, f)  1200
8 x 100 on 3 Fast  90% +VO2Max  2000
4 x 150 SPKS EZ stretch glide
2600

5/13/13

Warm‐up
300 swim, easy; Stretch
Drills
3 x 300
#1: 3 x [ 25 free with fists / 25 scull / 50 free, max DPS ]
#2: 3 x [ 50 kick, NO boards or fins / 50 free, easy ]; Descend kick 50's
#3: 4 x [ 25 stroke drill / 50 free ]; Descend the swim 50's 1‐>4 within the 300
• Rest In‐between=:20
(900/1200)
Main
3 x [ 1 x 200; 3 x 100 ]
200's:
• Freestyle swim, moderate effort:
‐ 1st round: Breathe every 3rd Stroke
‐ 2nd round: Pull and breathe every 4th Stroke
‐ 3rd round: Engage the core, focus on rotation with eyes looking at the
bottom of the pool
• RI=:20
100's:
• Freestyle swim, good effort:
‐ 1st round through: RI=:15
‐ 2nd round through Faster than 1st: RI=:20
‐ 3rd round through Fastest: RI=:25
Extra :30‐1:00 after the last 100 in each round
(1500/2700)
Dessert
6 x 50
• ODDS: 25 swim easy / 25 swim, FAST
• EVENS: 25 swim, FAST / 25 swim easy
• RI=:15
(300/3000)
Warm‐down 1 x 200