Wednesday, December 27, 2006

12/27/06 John D.

600-800 Warm-up
4 x 75 KDS x 25 IM order
200 IM build each 50
4 x (200 Free build + 100 Back/Breast x 50 + 50 K no fins) R: 30,20,10
8 x 25 on 45 IM order Fast
2900

Monday, November 27, 2006

11/27/06 John D.

600/800 Warmup
9 x 50 on 1 2 build/1 8K, 2 build/1 CU, 2 build/1 x backs
350/400 on 5/5:30/6:15 + 4 x 100 on 1:20/1:30/1:45
250/300 on 3:45/4:15/4:45 + 3 x 100 on 1:20/1:30/1:45
200 on 2:30/2:50/3:15 + 2 x 100 on 1:20/1:30/1:45
100 EZ
400 K w fins no board

Friday, November 24, 2006

11/24/06 John D.

600-800 WU
500 Free (200 Free, 100 IM, 100 Fr, 100 IM
5 x 100 Free Desc
400 Free
4 x 100 R: 20 Desc
300 Free
3 x 100 R:15 Desc
100 EZ
3300

Thursday, November 23, 2006

11/23/06 John D. (Thanksgiving Workout)

Lane 1 - Tow Belt - 4-6 x 25 count strokes, keep strokes long and powerful
Lane 2 - S or P 5 x 100 Breat 2,3,4,5 x 25 R:15
Lane 3 - 2 x 250 Back R:15
Lane 4 - 7 x 75 on 1:20 /1:30/1:40 Odds - IM, Evens - Free
IM - fly/back/breast, Back/Br/Fr, Br/Fr/Fly, Fr/Fly/Back
Lane 5 - P 9 x 50 on 1/1:15/1:30 Odds Free, Evens Breast
Lane 6 - K 3(4 x 25 on 1 fast + 50 Dr) w/fins

11/23/06 John D. - Thanksgiving Workout

lane workout
Lane 1 tow belt/parachute 4-6 x 25s (count strokes, keep stroke long)
Lane 2 S or P 5 x 100 breath 2,3,4,5 x 25 R: 15
Lane 3 2 x 250 back R: 15
Lane 4 7 x 75 on 1:20/1:30/1:40 odds IM/ Evens Free
Lane 5 8-9 x 50s Pull on 1/1:15/1:30 odds free, evens breast
Lane 6 K 3(4 x 25 on 1 fast + 50 Dr) + 50 EZ with fins

Monday, November 20, 2006

11/20/06 John D.

400P Free
300 Bk Desc x 100
200 Brst (50 KSPS)
4 x 25 Fly alt. 1 arm

Dist
6 x 225 45 sec rest alternate 1 fast free, 2 25 Fly Dr, 50 bk,50 breast, 100 Free K
7 x 50 on 1 o - x backs, e - catch-up

others
8 x 25 on 30 fast 2 ea stroke + 100 Fly Dr.
4 x 50 on 1 fast stroke + 100 Back k/d on 2
2 x 100 on 2 fast free +100 Breast S/D on 2
300 K + 100 Dr w/fins
2350/2300 +

Saturday, November 18, 2006

11/18/06 John D.

300 S, 200 K, 4 X 50 Dr
scull 4 x 100 Ft, mid, rear, swim

Br - S 12 x 75 on 1:15/1:30 - double arm pullouts
Bk - S 8(100 on 1:40/1:50/2 6-8 dolphin kicks off wall + 50 40+ stroke rate
Fr - S14 x 100 on 1:25/1:35/1:45 odd - work streamline, evens - 6 beat kick

4 x 50 on 1:30 FAST Ch
100 EZ
K4 x 150 on 2:50/3/3:15 (2 50 Fast/100 EZ, 2 100 FAST/50 EZ)
100 EZ/Dr x 25
400 IM stroke drill/free + 2 x 200 IM on 3:10/3:20/3:30
3/00/4100/4300 Yards

Saturday, November 11, 2006

11/11/06 John D.

600-800 WU
3 x 100 descend on 1:30: 1:45
4 x 50 Build on 1
2 x (4 x 100 on 2 FAST + 50 EZ on 1:30 drill + 50 stroke FAST on 1:30)
500 K w/fins 200 free (50 ft, left side, right side, back) + 100 Ch + 200 Fly K or 50 Free/50 Ch
300 P breath 4/5 x 50
3100

Sunday, November 5, 2006

11/05/06 John D.

200 SKPDS
8 x 75 on 1:15/1:30 50 BU/25 dr
25 head pos.
25 12 K
25 mod cu
25 mid scull
1000 Fr long and smooth
10 x 100 odd - Tech free, evens IM
500 Faster
10 x 100 odds IM, evens no free
4 x 25 on 1 sprint, 6 beat k
5200

Saturday, November 4, 2006

11/04/06 John D.

200 SKDCh
7 x 300 IM R:20 odd - Swim, Even 50 Dr/25S
K5 x 250 1 each stroke + 1 choice fins ok
6 x 200 Back
1-3 3-2-1-0, 4-6 S HR 25-29 HR 80%
250 EZ
5500

Wednesday, October 18, 2006

10/18/06 John D.

600-800 WU
200 K no board
4(3 x 50) on 1:20 1-3 K free on ft
4-6 K Bk
7-9 k fly on back
10-12 25 Br/25 ch
200 EZ
4 x 25 scull Ft, md,rear,swim
3 x 100 scull same
2 x 300/350/400 HR 25 for 10 or 150 bpm
8 x 50 2 CU, 2 3 pt, 2 x-backs, 2 perfect

Saturday, October 14, 2006

10/14/06 John D.

400 Free
100 KPDIM
3(4 x 50) on 1:05
1. Free Build
2. IM order D/S
3. Ch 25 Sprint/25 EZ
10 x 25 on 45 ALL OUT! 5 Free, 5 Ch
50 EZ
10/11/12 x 100 on 1:20/1:30/1:45 10-20 sec. rest, 80 % HR 25-29
3 x 100 stroke
4 x 50 K Choice on 1/1:15 mod to fast
200 alt dr/s
3900

Saturday, October 7, 2006

10/07/06 John D. (I actually did this one with Todd and We finished in 1 hour!

500 Free
400 IM K/D
P 400, 300, 200, 100 R:15 build and desc, drop 1st 100
8 x 225 on 3; 30/4
odds - Free every 3rd 25 Stroke drill
Evens - 75 Fly, 50 bk, 50 br, 50 Free
50 fly, 75 Bk, 50 Br, 50 Free
50 Fly, 50 Back, 75 Br, 50 Free
50 Fly, 50 Back, 50 Br, 75 Free

6 x 50 on 1 Odds S, Evens Drill
4000

Sunday, October 1, 2006

10/1/06 John D.

600 Rev IM DKS x 50
8 x 50 1-4 IM D/S, 5-8 Free Build and Desc
200 K no fins
2 (3 x 100) #1 Free #2 Ch
4 x 25 work on streamline + DPS
2 x 100 scull - ft, mid, rear, swim
6 x 150 100 Tech + 50 6 beat Kick
600 P breath 4-5
4 x 50's drill cU, xbacks, 3pt, fist
3700

Saturday, September 30, 2006

09/30/06 John D.

150 SKPDS
300 odd 50's strong, even 50's drill
4 x 100 on 1:30/1:45/2 last 25 stroke-no free
P 400 on 6/7:15
4 x 100 on 1:30/1:45/2 last
P 400 on 6/7:15
8 x 50 k evens fast on 1:30
4 x 75 im no free work walls
3 x 100 stroke on 1:30
5 x 50 on 50 200 pace
100 EZ
4000

Saturday, September 23, 2006

09/23/06 John D.

200 SKPD(3-2-1-0)
4 x 50 Build on 1
4 x 25 15 yds FAST/10 EZ on :45
4 x 150
1. Breath 3,5,7
2. Fr, Tarzan, Fr
3. Fr, CU, Fr
4. Fr, xbacks, fr
500 Technique HR 21-23
10 x 50 on 50 HR 25-29
400 work Streamline HR 21-25
8 x 50 on 50 HR 26-30
300 HR 21-25, every 3rd 50 drill
6 x 50 on 50 HR 27-30 last 50 6-beat
4 x 50 alt s/d on 1
4300

Saturday, September 16, 2006

09/16/06 John D.

200 SKPDS
2 x (3 x 50 E,R,Fast on 1 + 4 x 25 on 30 odds build, evends stroke)
P 400
300 IM SKD
8 x 25 alt fly/back on 40
P300
200 IM K/D
8 x 50 Br/Fr
P 200
100 IM
2 x 100 free
3600

Friday, September 15, 2006

09/15/06 John D.

Fly
4 x 50 on 1 Free
4 x 100 on 1:30/1:45/2 10-20 sec. rest
4 x 50 on 1 25 Free build/25 stroke
with fins
horizontal body dolphin
hands lead body
1 arm straight arm recovery - thumb down
3R3L3W
2 kicks in front
tarzan fly
4 fast full strokes
4 x 300 odds 50 Free/25 Fly drill, evens pull
1750

Wednesday, September 13, 2006

09/13/06 John D.

100 Back
200 IM Drill
100 Breast 3 sec. Glide
200 IM K
open turns

Brst
50 alt 1 dolphin k/1 br k
50 3 High strokes/3 Long strokes
50 3R3L3W
400 alt swim/drill x 50 work streamline

Fly w/fins
50 Rt K
50 Lt K
50 Rt arm 2 kicks - 1 in front/1 in back
50 Left arm
4 x 25's alt 25 free/25 fly

Saturday, September 9, 2006

09/09/06 John D.

200 SKP
8 x 50 on 1/1:10 Drill/S mix
5 x 100 Br K 25 k w/board, 50 1P3K, 25 w/board
or 6 x 125 Back K with fins 1/2 under h2O
P 400 Breath 3/4/5 x 50
4 x 100 50Bk/50 Br
16 x 25 on 35 back
8 tech, 4 build, 4 sprint
200 EZ
3150

Friday, September 8, 2006

09/08/06 John D.

600-800 WU
3 x (2 x 50 on 1 #1 Dr, #2 BU) + (2 x 50 back Swim on 1:05)
with fins
25 R kick, look up
25 L kick, look up
25 K with rotation
25 K with 1/2 recovery
25 Kick, recover arm to 90 Degrees, return to hips, then complete 1 full stroke with same arm, repeat
200 50 3 sec, 50 2 sec, 50 1 sec, 50 0 sec.
deep catch, watch hand recover
250 Back alt swim/Drill x 50 - good roll
150 back K 50 L, 50 R, 50 Swim

Wednesday, September 6, 2006

09/06/06 John D.

600-800 WU
8 x 75 Odd Free E, R, F x 25, Even IM order (flybkBr, Bkbrfr, Brfrfly, frflybk)
flip turns
12/15 x 100 4 @ 80% on 1:25/1:35/1:45 10-15 sec rest, HR 25-29
1 @ EZ/Dr on 2
2300

Monday, September 4, 2006

09/04/06 John D.

25 situps
600 - 800 Warmup
8 x 50 build up and desc on 1 1-4, 5-8
50 each (200) 3 sec., 2 sec., 1 sec., 0
50 weak arm
50 cross backs
4 x 50 mix drills choice
400 P breath 4/5 x 50
8 x 50 odd drill, evens swim
16 x 25 on 30 w/fins fast every 4th a different stroke
2900

Saturday, September 2, 2006

09/02/06 John D.

200 SKP
100 Stroke (no Free)
100 IM drill
4 x 2 x 25 BU free
1 x 50 stroke drill
100 IM on 2
2 x 25 Kick on side, arms on side, face up
1 x 25 roll to side, recover arm to straight up, down to hips
1 x 25 arms at side, recover to 90 degrees over head, drop arm to hips, then complete 1 full stroke rotation
1 x 25 right arm only - rotate both shoulders to chin, keeping chin still and looking straight up
1 x 25 left arm only - same
1 x 25 1 sec pause
1 x 25 CU back
4 x 300 back 10 sec rest