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