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