Friday, April 18, 2014

4/18/14 - Nic C.

Warm Up
300 Swim
200 Kick
300 IM (25S/20K/25Dr)

6 x 50 Descend 1-3, 4-6

2 x 200 100 Fast/100 Strong
3 x 100 IM

3x 200 100 Fast/100 Strong
2 x 100 IM

Cool Down

TOTAL 2600 + cool down

Wednesday, April 16, 2014

150 Swim
150 Kick
150 Pull
4 x 75 Scull
150 Swim
150 Kick
150 Pull

4 x 100 50 drill/50 swim
4 x 200 80% effort, 15 sec rest
2 x 300 hypoxic, breath by 50 - 3, 5, 7, 3, 5, 7

Cool Down

Monday, April 14, 2014

Silas 04/14/14

Silas 4/14/14 3200 yards yards
Warm-up Drill/swim Reverse IM 400 (free, br., bk., fly) 400
Free Swim Ladder 1650 11 lengths, 10, 9,down to 1 (10 sec.rest between) 1650
Kick 250 250
IM drill Loosen up 100 100
IM - Swim 24x25 (6 of each stroke) 600
Swim-down Choice 200 200
Total 3200

Silas 04/14/14


Silas 4/14/14 3200 yards yards
Warm-up Drill/swim Reverse IM 400 (free, br., bk., fly) 400
Free Swim Ladder 1650 11 lengths, 10, 9,down to 1 (10 sec.rest between) 1650
Kick 250 250
IM drill Loosen up 100 100
IM - Swim 24x25 (6 of each stroke) 600
Swim-down Choice 200 200
Total 3200

Friday, April 11, 2014

Jenny 04/11/2014

Warm up
200 swim/200 kick/200 pull
8x 50 (odds drill/evens build to fast)
8 x 25 band only on :40

Main set
50 fast out into 250 strong
100 fast out -> 200 strong
150 fast out -> 150 strong
100 fast out -> 200 strong
50 fast out -> 250 strong

Choice Cool down

Total Yard = 2,700 + Cool Down