Friday, December 28, 2007

12/28/07 John D.

200 Free/200 Br/100 k/100 dr
200 Free/200 Bk/100K/100 Dr
200 Free 100 fly kick/100 1 arm fly
200 IM R:20 + 2 x 100 Free on 1:20/1:30/1:40 + 6 x 50 Spec FAST on 1 + 100 EZ K on 2
200 IM R:15 + 2 x 100 Back on 1:30/1:40/1:50 + 4 x 75 Spec FAST on 1:30 + 100 EZ K on 2
200 IM R:10 + 2 x 100 Breast on 1:40/1:50/2 + 3 x 100 Spec FAST on 2 + 100 EZ K on 2
4000

Wednesday, December 26, 2007

12/26/07 John D.

400 Free/400 IM Drill
4 x 100 on fastest interval
4 x 50 build on 1 + 4 x 25 desc on 30
4 x 100 on 2 fast 90%+ + 400 S or P EZ
3 x 100 on 2 fast 90%+ + 300 S or P EZ
2 x 100 on 2 fast 90%+ + 200 S or P EZ
1 x 100 on 2 fast 90%+ + 100 S or P EZ
800 Back - 100 Double arm/100 K on side/200 Swim
400 Breast - 100 SKPS X 100
4700

Monday, December 24, 2007

12/24/07 John D.

300S 100K 100 Drill
200 IM, 100 IM K, 200 Stroke Drill
10 x 50 on 1 w/fins 30 sprint/20 ez sprint thru turn with A GREAT STREAMLINE AND FAST TURN, then EZ. 1-5 Free, 6-10 Choice
2 x 400 on 5:15/5:45/6 + 100 EZ, 100 K, 100 Dr
600 Spec. (Back or breast) SKD X 50
100 EZ
3300

Friday, December 21, 2007

12/21/07 CJ Ong, Jr.

300 S/300K
4 x 75 Swim/drill/swim
4 x 75 Drill/Swim/Drill

8 x 200 on 2:35/2:45/3:15 80%, HR 25-29

4 x 50 odd drill/evens kick w/fins EZ
2400

Wednesday, December 19, 2007

12/19/07 John D.

400 S, 200K, 200 P
4 x 100 Desc on 1:30/1:45
6 x 50 Freestyle Breakdown
1. Entry - hand enters the water directl6y in front of the shoulder, elbow slightly flexed, palm facing down, out, and back.
2. Stretch - after entry, stretch arm forward while the other arm completes its underwater stroke.
3. Catch - when that stroke is complete, press down, out, and back with your hand, keeping your elbow stationary, until you feel a solid catch, writst flexed and palm pitched slightly outward.
4. Downsweep/Insweep - once the catch is made, sweep the hand downward then to the midline of the body. Slowly rotate your palm inward and upward as you do so.
5. Upsweep - when your hand passes your head, push water out, up, and back toward your thigh. Rotate palm outward then flatten your hand.
6. Release - release the pressure on the water as your hand approaches your thigh. Then turn your palm inward so that your hand leaves the water at its side.
6 x 100 w/fins on 1:30/1:45 2nd 25 head up/4th 25 fast
2 x 200 w/fins hypoxic breath every 3/4/5/6 or 3/5/7/9 or 2/4/6/8 x 50
2500

Monday, December 17, 2007

12/17/07 - Jerry

200 Reverse IM
200 Kick IM
4 x 25 Scull
200 Pull

3 x 500
#1 & #3
75 EZ/25 Threshold pace
50 EZ/50 T
25 EZ/75 T
50 EZ/50 T
75 EZ/25 T

#2
5 x 100 T :10 rest

150 Kick No Fins
150 Pull

TOTAL: 2,500

Friday, December 14, 2007

12/14/07 - Nick Q.

200 Free
2 x 125 (25Fr/75(Fly/Bk/Brst)/25Fr
3 x 150 Swim/Kick no fins/Pull by 50
4 x 125 IM (#1 50Fly, #2 50Bk, #3 50 Bst, #4 50 Fr)
6 x 100 Pull
6 x 75 25Fr/25 Stroke/25 Fr
7 x 50 Odd: Swim, Even: Kick w/ fins
8 x 25 1,4,7 Stroke/ 2,3,5,6, 8 Fr

TOTAL: 3,000

Wednesday, December 12, 2007

12/10/07 - Sara

Warm Up
200 S/K/Dr/P
4 x 50 Build Up

10 x 50 Odd: Stroke sprint Even: Sprint 1:00/1:10/1:20
200 K EZ/Sprint by 50
6 x 75 Odd: Stroke sprint Even: Sprint 1:30/1:45/2:00
100 EZ
4 x 50 Sprint 1:00 rest
100 EZ
3 x 100 IM/Drill/Choice

TOTAL: 2,850

Monday, December 10, 2007

12/10/07 - Nick G.

Warm Up
200 Swim/Kick/Drill/Pull

Main Set (:15 rest)
200/150/100/50
175/125/75/25
100/75/50/25

5 Minute Kick with fins (Fartlek training) (~400)

100 EZ

2 x (75/50/25)

EZ 200 Cool Down

TOTAL: 2,950

Saturday, December 8, 2007

12/8/07- John D.

300 Swim
300 Kick
300 IM (Swim/Kick/Drill)

5 x 75 on 1:15 (EZ/Reg/Fast by 25)
25 EZ

Repeat following set 3 x's
3 x 25 Kick on :40
2 x 50 Drill on 1:00
1 x 75 Choice on 1:15

Turns

100 EZ

8 x 50 Kick w/ Fins (5 sec. with brick vert. kick, 10 sec. elbows out of water)

400 IM Drill/Fr x 25

Cool down

TOTAL: 3,000 plus cool down

Friday, December 7, 2007

12/7/07 - John C.

Warm Up
8 x 100 (1,4,7 Fr/Bk/Brst/Fr; 2,5,8 Bk/Brst/Fr/Bk; 3,6 Brst/Fr/Bk/Brst)

2 x 100 Brst pull

Main Set
50 Build Up
100 No breathing.... between flags and wall)
150 Mid 50 Fast
200 Negative split by 100
250 Long and easy
200 Neg. split
150 Mid 50 Fast
100 No breathing between flags and wall
50 Build Up

300 Kick (1st 25 underwater dolphin then dolphin/flutter by 50)

Cool Down
300 Pull

TOTAL 3150

Wednesday, December 5, 2007

100 x 100's (12/31) - Tom B.

Bringing In The New Year Workout

1,000 10 x 100 @ 5 seconds rest (warm-up pace)
2,000 10 x 100 Drill / Swim @ 1:40
3,000 10 x 100 Kick (with fins) @ 1:35
4,000 10 x 100 Pull @ 1:40
5,000 10 x 100 Pyramid of Stroke @ 1:45
100 Free
75 Free / 25 Stroke
50 Free / 50 Stroke
25 Free / 75 Stroke
100 Stroke
100 Stroke
75 Stroke / 25 Free
50 Stroke / 50 Free
25 Stroke / 75 Free
100 Free
5,500 5 x 100 IM (fins optional) @ 1:40
6,000 5 x 100 Stroke @ 1:40
6,500 5 x 100 Free @ 1:35
7,500 10 x 100 Kick (with fins) @ 1:35
8,000 5 x 100 Drill @ 1:40
8,500 5 x 100 IM (fins optional) @ 1:40
9,000 5 x 100 Stroke @ 1:40
9,600 6 x 100 Free Descend @ 1:40, 1:35, 1:30,1:25, 1:20
10,000 4 x 100 Warm-down Choice @ 15 seconds rest

12/5/07 - Todd

Warm Up
300 Swim
400 Kick w/ fins no board (100 Fr, 100 Fl 2 x 50 Bk/Brst)
300 Pull

Main Set
2 x (3x 200 mid 100 hard) + 300 Pull (push drill)
2 x 200 IM (push drill)

Cool Down
100 EZ

TOTAL: 3,300

Tuesday, December 4, 2007

Twelve Days of Christmas (12/15, 12/22)

On the First Day of Christmas my swim coach gave to me:
300 IM
275 Free
250 Kick
225 (125 BK/100 BR)
200 IM
175 Free
150 Kick
125 (75 BK/50 BR)
100 IM
75 Free
50 Kick
25 Fly

On the Second Day of Christmas my swim coach gave to me:
275 Free
250 Kick
225 (125 BK/100 BR)
200 IM
175 Free
150 Kick
125 (75 BK/50 BR)
100 IM
75 Free
50 Kick
25 Fly

On the Third Day of Christmas my swim coach gave to me:
250 Kick
225 (125 BK/100 BR)
200 IM
175 Free
150 Kick
125 (75 BK/50 BR)
100 IM
75 Free
50 Kick
25 Fly

So on and so forth...

Total yardage: 9,100

Monday, December 3, 2007

12/2/07 - Dennis

Warmup
2(125 Free, 125 Back)
8x25 12 1/2 underwater dolphin, 12 1/2 back dolphin kick
8X25 Breast. Try to get 1/2 length of push-off and pullout

Drill
8x50 25 with right leg held in the air, 25 with left leg

Kick
4x100, 25 kick, 50 swim, 25 kick (build 25, fast 50, hold 25)

Main Set
2(100 + 4 50s). Descend the 100s, hold the 50s at same pace

Cooldown
300 swim or pull

2900 yards (with warmup)

(This is the full workout. Because of the girls coming in early, we didn't get it all in)

Saturday, December 1, 2007

12/01/07 John D.

400 S, 200 K, 4 x 50 arm down on breathing side
4 x 100 odd - scull, ft, mid, rear, swim Evens #2 Catch-up #4 cross backs
8 x 100 Descend in pairs on 1:30/1:45/2
200 Free on 2:40/3/3:30 HR 22-25
3/4 x 200 stroke/IM
400 Free on 5:20/6 HR 22-25
3 x 200 stroke/IM
600 Free descend from HR 22-25 to 25-29
4600

Friday, November 30, 2007

11/30/07 - Silas

300 Swim
200 Kick
100 IM Pull
100 IM Swim

50 Fly
50 Fly/Bk
50 Bk/Brst
50 Brst/Fr
100 Fly Kick No Board

50 Back
50 Bk/Brst
50 Brst/Fr
50 Fr/Fly
100 Back Kick No Board

50 Breast
50 Brst/Fr
50 Fr/Fly
50 Fly/Bk
100 Breast Kick No Board

50 Free
50 Fr/Fly
50 Fly/Bk
50 Bk/Brst
100 Free Kick No Board

2 x 50 SPRINT choice

100 Cool Down

TOTAL: 2100

Wednesday, November 28, 2007

11/28/07 - Frank's Hand workout

We did this workout when I coached a month ago.
6x50 skull (front, middle, back, whole, rt arm, left arm)
6x75 kick (rt leg, lft leg, fly, fly on back, free, breast)
10x 100 hand emphasis swim
Fist
Tight cup
Relaxed hand
Splayed fingers
pinky emphasis
thumb out
straight arm (Janet evans)
Sneak hand in water
Catch up
Sprint

25 sprints, misc.
100 EZ Swim

11/28/07 - Frank

6 x 50 Scull (Front, Mid, Rear, Full, Right arm, Left arm)
100 Sprint 90-100%
6 x 75 Kick (Fly on back, Back, right leg only, left leg only, breast, fly)
10 x 100 (HANDS -fist, ?, tight, relaxed, pinky, thumb, splayed, sneak, catch up, sprint)
100 Cool Down

TOTAL: 1950

Monday, November 26, 2007

11/26/07 - Mark S.

4 x (200 swim/100 IM/4 x 25 IM order or Free)
200 cool down

That's all I got. I was late (Nick was in the pool, so I was really late). And the middle schoolers kicked us out.

Saturday, November 24, 2007

11/24/07 John D.

300 Free
4 x 300 (100 DR, 100K, 100 S) Rev IM Order
14 x 100 RI: 10
100 Fly (25 R, 25 L, 25 2R2L2W, 25 Swim fly) + 100 Free
50 Fly/50 Back + 100 Free
100 Back + 100 Free
50 Back/50 Breast + 100 Free
100 Breast + 100 Free
50 Breast/50 Free + 100 Free
100 Free + 100 Free
20 x 25 with fins on :45
Odds - 25 under water
Evens - Sprint BLAST!
200 Ez
3600 yards

Monday, November 19, 2007

11/19/07 - Orlin

3 x 50 Catch Up
1 x 50 Crossback

3 x 150 Free + 50 Kick (No Board, No Fins, 10 kicks per side)
rest :20

6 x 150 (75 EZ/75 Fast)
rest :20

2 x 150 (50 Fr/50 choice/50 Fr)

200 Pull

TOTAL: 2200

Saturday, November 17, 2007

11/17/07 John D.

400 S
6 x 100 50Dr50K on 1:45/2
3 x (2 x 50 on 1 25Dr/25S + 1 x 50 on 1:10 K + 2 x 50 on 50 Fast)
8 x 400 R:30
1. Free 2. IM(s/fr x 25) 3. K 4. Stroke 5. Pull 6. Rev IM 7. #2 stroke 8. Free

10 x 25 w fins on 1 FAST
5200

Friday, November 16, 2007

11/16/07 John D.

8 x 50 on 1
1-4 build, 5-8 descend
2(4 x 25) first set Build on 30, 2nd set FAST on :45

2 X (3 x 100) on 1:45/2 Fast
200 EZ/Drill
3 x 50 on 1:30 FAST
100 Pull
2100

Wednesday, November 14, 2007

11/14/07 - Barry

6 x 75 (1-3 50 Drill/25 Swim; 4-6 Build Up 25 EZ/25 Med/25 Fast)

4 x 200 Descend by 5 sec/200 20-30 sec rest
100 EZ
8 x 100 Hold steady pace throughout set, 10 sec rest
100 EZ

4 x 25 Sprint choice

TOTAL: 2350

Monday, November 12, 2007

11/12/07 - John D.

4 x 75 (S/Dr/BU by 25)

1 x 200
2 x 100
1 x 400
4 x 100
600 (200 Fr/200 Bk/200 Ch)

6 x 25 kick w/ fins (1-4 Choice, 5-6 underwater)

TOTAL 2250

Saturday, November 10, 2007

Friday, November 9, 2007

11/9/07 - John D.

4 x 50 on 1:00 (Bk, Br, Fl, Fr)
2 x (50 K on 1:00/2 x 25 Dr on :30/50 BU on :50)

Main Set - do 3 times
100 Fr Swim
200 IM Drill
100 IM Swim
200 Choice (stroke) 50K/50S

TOTAL: 2300

Wednesday, November 7, 2007

11/7/07 - Gina

6 x 75 - Middle 25 Fast, streamline off turns

2 x (3 x 300) Descend 1-3 for each set

TOTAL: 2250

Monday, November 5, 2007

11/5/07 - Tom F.

100 IM

7 x 100 (stroke by 25)
1 - F F F F
2 - F F Br F
3 - F Bk Br F
4 - Fly Bk Br F
5 - F Bk Br F
6- F F Bk F
7 - F F F F

7 x 75
1 - F F F
2 - F Br F
3 - F Bk F
4 - F Fl F
5 - F Bk F
6 - F Br F
7 - F F F

7 x 50
1 - F F
2 - F Br
3 - F Bk
4 - F Fl
5 - F Bk
6 - F Br
7 - F F

7 x 25
1 - F
2 - Br
3 - Bk
4 - Fl
5 - Bk
6 - Br
7 - F

100 IM

TOTAL: 1950

Saturday, November 3, 2007

Saturday, 11/3 Coach John

400 Free, 400 IM K/D x 25
4 x 100 K w/fins on 2
2 x 250 Free on 3:30/4 (with about 20 sec. rest)
2 x 100 IM's on 2
3 x 250 Breast
#1 Drill (125 1P3K, 125 3 K underwater streamline, 2 breaststrokes above)
#2 Pull Breast
#3 Swim (50 Brst/50 Free ok)
2 x 200 IM on 4
2 x 250 Back
3800

Friday, November 2, 2007

11/2/07 - Nick W.

2 x [4 x 50] count strokes on first 50 decrease one stroke per length 2-4, repeat
8 x100 decrease strokes per length each 100
4 x 200 ditto
4 x 50 good and tired, concentrate on maintaining form, decrease strokes per length

TOTAL 2,200

Wednesday, October 31, 2007

10/31/07 - C.J.

Warm Up
200S/200K/200P

RPE scale
0 Sitting on the couch eating Cheetos
1
2
3 Moderate
4
5 Somewhat Strong
6
7 Strong
8
9 Very Strong
10 Very Very Strong

Set 1
50 @ 3
50 @ 4-5
50 @ 4-5
50 @ 5-7
50 @ 9-10
50 @ 9-10
50 @ 5-7
50 @ 4-5

Set 2
100 @ 3
100 @ 4-5
100 @ 5-7
100 @ 9-10
100 @ 9-10
100 @ 5-7
100 @ 4-5
100 @ 3

C/D 200

TOTAL 2,000

Monday, October 29, 2007

10/29/07 - Jerry

4 x (50 Drill/50 Swim) IM order by 100

20 minute continuous swim
1:30 Sprint 2:30 EZ
1:15 Sprint 2:45 Recovery
1:00 Sprint 3:00 Recovery
:45 Sprint 3:15 Recovery
:30 Sprint 3:30 Recovery

1 x 100 Kick w/ fins on back arms @ sides

3 x 50 25 + turn Sprint/ 25 EZ

100 CD

TOTAL ~ 2,000 - 2,200

Saturday, October 27, 2007

10/27/07 John D.

400 Fr
6 x 100 50K/50Dr

5 x 100 IM or Back on 1:50/2/2:10
300 Free or Back
4 x 50 K on 1:15
500 S 50 Fr/50 No free
6 x 250 on 4:30/5
Odd - Back or Ch 150 Strong, 100 strong
Evens - 100 K on 2 + 3 x 50 ERF on 1
2 250 are of the same stroke
300 Free (100 Fr, 50 Dr, 50 #1 stroke, 100 K #1 stroke)
3 x 100 EZ
4600

Friday, October 26, 2007

Nick who??

Where Nick is always late????? Well, we have four Nick's.......Quanrud, Gearhart, Wagner & Scott. Wow, disrespecting four Nick's, someone had better be very careful!! :-)

10/26/07 - Nick Q.

6 x 50 Drill/Build

100 Build/ 25 EZ on 2:00/2:15 for whole set
75 Build/25 EZ/25 Fast
50 Build/25 EZ/50 Fast
25 Build/25 EZ/75 Fast
4 x 25 recovery on :30

25 Fast/25EZ/75 Kick (10 kicks per side/3 strokes) on 2:15/2:30 for whole set
50 Fast/25 EZ/50 K
75 Fast/25 EZ/25 K
100 Fast/ 25 EZ
4 x 25 recovery on :30

4 x 125 (1-2 100 Fast/25 EZ; 3-4 25 EZ/100 Fast) on 2:00/2:15
4 x 50 (25 EZ - 10 sec vertical kick - 25 Drill) on 1:00

TOTAL 2200

Wednesday, October 24, 2007

Alias

I'm using my college nickname (Guppy)......just a FYI from Nick G.

Late for workouts?

surely you jest...........I'm not late, I just decided to start my workout at 5:50 am and finish at 6:35 am!!! 45 minutes!

10/24/07 - Sara

4 x 50 Drill
4 x 50 Build

Main Set
1 x 400 :20 rest
1 x 100 1:30/1:40
1 X 300 :20 rest
2 x 100 1:30/1:40
1 x 200 :20 rest
3 x 100 1:30/1:40
1 x 100 :20 rest
4 x 100 1:30/1:40

100 EZ

TOTAL 2500 yds (+ W/U)

Monday, October 22, 2007

10/22/07 - John D.

10 x 50 on 1:15 25K on side/25 Maximum Distance Per Stroke (MDPS)
1-5 Free, 6-10 IM
S 400 Free Breath every 3 strokes
10 x 50 on 1:1o
Odds Fly/back
Evens Back/Breast
P 400 Free
S 6 x 25 with fins on :45 Sprint
100 EZ
2050

Saturday, October 20, 2007

10/20/07 - John D.

200 SK(IMDr)PS
200 3-2-1-0
4 x 50 scull
1. ft 1st, on ft, hands long
2. Ft
3. mid
4. 25 rear/25 sideways
10 x 50 on 1
Odd Free BU
Even IM order
1200 P breath every 2,3,4,5 by 100
8 x 100 Free on 1:30/1:45 HR 25-29
400 Kick w/ fins - 1/2 on Back)
4100

Monday, October 15, 2007

10/15/07 - Dennis (Catching Up)

This is from 10/15/07:

4 x 100 Every 4th length nf
3 x 100 Kick, descend 1-3

1 x 400 Free. Strong
4 x 25 Free. Desc. 1-3, 4 is EZ
1 x 300 Free. Strong
4 x 50 Free. Desc 1-3, 4 is EZ
1 x 200 Free. Strong
4 x 75 Free. Desc. 1-3, 4 is EZ
1 x 100 Free. Strong
4 x 100 Free, Desc. 1-3 4 is EZ

3 x 100 Kick, Ascend 1-3
100 warmdown

3100 yards

Actually, we started with the 300 strong swim, not the 400, due to time. But this is the original version.

Saturday, October 13, 2007

10/13/07 John D.

5 x 100 Free R:10
5 x 100 K IM no board
5 x 100 Tech/Drill Stroke x 25
8 x 25 on 30 2 seconds glide with a good catch
1000/900/800 S on 12:30 + 4 x 25 on 30 sprint
300 - 50 r, 50 L, 50 3R3L3W/150 Back
300 - 150 Back/150 Brst
300 IM
3 x 100 Free EZ/Dr x 50
4100

Saturday, October 6, 2007

10/06/07 John D.

200 SKPDS
4 x (25 head 1st, face up, hands at hips
25 feet 1st, face up, hands overhead
25 head 1st, face down, hands at hips
6 x 100 50 Swim/50K no board/no fins - work tech and streamline
4 x 300 S or P Desc on 4/4:30/5 (do 3 x 300 + 150)
2 x 600 #1 back (mid 200 Drill), #2 400 Brst/200 Free
4300

Saturday, September 29, 2007

9/29/07 - John D.

400 Free
400 IM K/D
3 x 100 Desc
300 Free RI: 20 sec
2 x 100 IM's on 2
8 x 25 2 fly, 1 free, 2 fly 1 free, 2 fly on :45
300 Free
2 x 100 IM on 2
8 x 50's Back on 1:10
300 Free
2 x 100 IM
8 x 75 Breast #3 and 6 Free
300 Free
4100

Saturday, September 22, 2007

9/22/07 - John D.

3 x 400 Free, stroke mix/IM, Stroke/Free x 25
K 6 x 50 on 1:15 no board 25 Under H2O, 25 K
3(4 x 100) IM, Free, IM on 1:40/1:35/1:30
2 (4 x 75)
Fly/back/breast
Back/Breast/Free
Breast/Free/Fly
Free/Fly/Back
P200
2(4 x 75) SKS by 25 Back
P200 (100 Ft, Mid, rear, swim, 100 EZ
4300

Saturday, September 15, 2007

9/15/07 - John D,

6 x 150 SKD x 50 Odd - Free, Even - Backstroke
100 K EZ
K10 x 50
Odd - Free - alternate Right side, front, left side
Even - Back- alternate rt side, back, left side
6 x 100 Desc 1-3, 4-6 on 1:30/1:45 Free
5 x 200 Backstroke Mid 200 Back drill(3-2-1-0)
12 x 50 on 1:10
6 IM - fly/back, Back/Breast, Breast/Free X 2
6 Free - last 25 6 - beat Kick
300 Pull EZ
4000

Wednesday, September 12, 2007

9/12/07 - John D,

10 minute Swim 20 cycles long, 15 cycles solid pace, 10 cycles strong pace, 5 cycles fast
25 K on side - lower arm out front, upper arm at side on hip
25 K switch
25 sharkfin - bring arm up to armpit, lower back to hips, then do full stroke
50 3 strokes free, 3 strokes backstroke
50 Catch-up
50 Popov - 3 point - hips, shoulders, forehead, enter
50 3 seconds on each side
50 2 seconds on each side
50 1 second on each side
50 0 on each side
50 fist
50 x backs - with arm straight, cross arm over and touch the opposite side of the hips.
5 (2 x 100)
1. 3-2-1-0
2. popov
3. Catch-up (CU)
4. X-backs
5. 5 free/5 backstroke
2000

Monday, September 10, 2007

9/10/07 - John D. Freestyle Breakdown

Freestyle Breakdown 7 x 50
1 - Entry
2 - Stretch
3 - Catch
4 - Down/insweep
5 - out/upsweep
6 - release
7 - recovery
100 Free - put it all together
25 Kick- arms at side on front adjust head, feel hips move
2 x 25 K arms at side, look down, feel center, when breath, rotate
25 K on side lower arm extended out front find balance
2 x 25 shark fin - on side, lift arm from side, slide hand along side until hand is in armpit, and slowly slide down to your thigh.
25 K on side for 3 sec., take 1 stroke and roll ot the other side for 3 seconds and repeat.
10 x 100 desc 1,5- 6-10

Saturday, September 1, 2007

9/1/07 - John D.

200 SKP
K 4 (3 x 50)
1-3 Free 50 Rt side, 50 front, 50 Lt side no board, no pull
4-6 back Kick rt side, back, left side
7-9 fly kick right side, back, left side
10-12 breast kick - 25 br/25 ch 1 hands front, 1 hands back, 1 on back-hands back
200 EZ
4 x 25 scull Front, mid, rear, swim
2 x 100 RI:20 Fr, Mid, Rear, Swim
100 EZ
2 x 500/450/400 R:20 HR 25 for 10 or 150
8 x 50 Drill on 1:15
2 CU
2 3 Pt
1 3 sec
1 2 sec
1 1 sec
1 0 sec
8 x 15 on 1 4 Free 4 IM order

Saturday, March 31, 2007

03/31/07 John D.

300SKP+ 300 mix strokes
Dist
2 x 500 1 Free, 2 HR 25-29
others
2 x 200 + 4 x 100 + 4 x 50
(100's fast, pace, build, EZ)
(50's build, fast, very fast, ez)
starts
Turns
Distance
1650
Sprint
400 + 2 x 200 + 100 Sprint + 4 x 50 fast
200 EZ
Stroke
400 IM or Stroke R:20
200 IM or stroke R:20
4 x 50 IM or Stroke R:20
4 x 25 IM or stroke R:20

Monday, March 26, 2007

03/26/07 John D.

600-800 WU
4 x 50 Build on 1
2 x 50 Catch-up on 1
4 x 25 Sprint on 30
4 x 100 on 1:20/1:30/1:45 + 1 x 100 on 2 FAST
3 x 100 on 1:15/1:25/1:40 + 2 x 100 on 2 FAST
2 x 100 on 1:10/1:20/1:35 + 3 x 100 on 2 FAST
1 x 100 on 1:05/1:15/1:30 = 4 x 100 on 2 FAST
(1st set is 80%, fast 100's 90% plus)
2400

Saturday, March 24, 2007

3/24/07 John D.

6 x 150 2 S, 2 K, 2 P
Freestyle Breakdown 8 x 50
8 x 50 on 1:30 Mid to mid 4 Free/4 stroke Im'ers 4 stroke,4 Transition
8 x 25 on 1 fast good finish, reach and roll, extend and kick

Dist
P 900even pace 85% on 12:45 (20-30 Sec. rest)
S3 x 300 desc 80-90 % on 4/4:30
P 600 EP 85% on 8/9:30
S 3 x 200 desc 85%-95% on 2:45/3/15
P 300 EP 85% on 3:45/4:15
S 3 x 100 90 - 100% on 1:20/1:30
5 x 100 Swim/CU/Swim/glide/choice
6000
IM
10x 75 RLS Fly on 1:20/1:30
100 EZ
300 Bk K
6 x 50 Back on 1
P 300 Brst
8 x 25 brst on 30/40
3 x 500 S or P R:15
300 EZ
5950

Sprint
6 x (4 x 25 on 40 12 1/2 Blast/12 1/2EZ + 50 EZ on 1 + 50 FAST on 1)
200 EZ
S or P 6 x 300 on 4:4:15/4:30
200 K
4 x 100 Drill
5100

Friday, March 23, 2007

3/23/07 - Gina

4 x 50 BU
2 x 50 CU

300
3 x 100 on 1;30
225
3 X 100 on 1:30
150
3 x 100 on 1:30
75
3 x 100 on 1:30

50 Scull
50 sprint off blocks
50 c/d


TOTAL 2400

Monday, March 19, 2007

03/19/07 John D.

600-800 WU
6 x 50 on 1 Odd Catchup, evens 3 pt (touch hips, shoulders, forehead)
6 x 50 on 1 build
1 x 400 on 5:20/6
2 x 300 on 4/4:30
3 x 200 on 2:40/3
4 x 100 on 1:20/1:30
3400

Saturday, March 17, 2007

03/17/07 John D.

300 S, 200 Catch-up, 200 KPS
3 x 100 scull - ft., mid, rear, swim
4 x 50 build on 1
2 x 25 fast on 45
2 x 50 on 1:15 #1 3 pt. #2 10 K
4 x 100 Broken (10 sec. at 50, 5 @75) on 4 or 2 x 200 Broken (10 sec @50) on 7
600 P breath 3,4,5
200 K Ez alt free/stroke
3 x 200 K build and desc on 4/4:20/4:40
starts and turns
400 Free Long + 4 x 100 w/fins fast on 2 + 8 x 50 on 1 (4 swim w/fins/4 EZ/Xbacks
4800

Wednesday, March 14, 2007

3/14/07 - Chris

4 x 100
4 x 50 on 1:00, :55, :50, :45
6 x 25 Drill
2 x (3 x 50 sprint + 100EZ)
2 x 75

TOTAL 1400

Monday, March 12, 2007

3/12/07 - Tom F.

25 Sprint
100 Drill/Kick/Drill/Kick
25 Sprint
75 EZ/Fast/EZ
25 Sprint
50 Build
25 Sprint
25 Scull


Repeat set Fly/Back/Breast/Free x 2

3 x 100 IM

TOTAL 2050

Saturday, March 10, 2007

03/10/07 John D.

400 Free
300 Free + 100 Back + 100 Bk K on side
200 Free + 100 Br + 100 Br Dr + 100 Br K
100 Free + 100 Fly 1 arm + 100 Dolphin on back K + 100 Fr Dr + 100 Free
Turns
Distance
P 2000 desc x 500

Others
15 x 50 on 1
1-5 5 yards spin
6-10 25 sprint/25 EZ
11-15 25 EZ/25 Sprint

500 Free R:10 + 3 x 100 on 2 Stroke
400 Free alt free drill and stroke drill
3950

Sharks and minnows

Friday, March 9, 2007

3/9/07 - John C.

8 x 75
4 x [200 10 sec rest + 2 x 50 sprint on 1:00]
200 Kick
6 x 100 Odd IM/Even Free
100 c/d

TOTAL 2700

Wednesday, March 7, 2007

3/7/07 - Dennis

200 Drill by 50
4 x 50 Fast
400 Strong
4 x 50 1-3 Fast 4 EZ
300 Strong
4 x 50 1-2 Fast 3-4 EZ
200 Fast
4 x 50 1 Fast 2-4 EZ
100 All out

200 Kick
100 Pull

TOTAL 2300

Tuesday, March 6, 2007

3/6/07 -

10 x 100
1-2 IM
3-4 Free
5-6 Bk
7-8 Free
9-10 IM

3 x 125 (75 Fr/50 Bk)

C/D 350

TOTAL 1700

Saturday, February 24, 2007

02/24/07 John D. Sat @ Kennedy

200 SKPDS
3 X 100 Scull (ft, mid, rear, swim)

IM
4(3 x 100) IM on 1:35/1:45/2 50 Fly/50 bk, 50 bk/50 Br, 50 Br/50 Fr
Drill first Set
60o Back
Brst/Fly Turns
300 Brst Drill (100 glide, 100 3 high, 3 long, 100 dolphin k)
100 EZ free
10 x 50 Brst on 1
400 IM K/400 IM Swim (drill even lengths)
8 x 100 on 1:30/1:40 50 EZ/50 6-beat
3 x 100 EZ on 1:30
6000

DIST
2(3 X 500) Desc 1-3on 6:40/7 extra 30 sec rest after 3
600 PEZ breath 3/4/5 x 100
10 x 50 on 50 good clean entry, evens drill on 1
100 EZ K
4(3 x 50 on 1:15 K desc 1-3 no fins
4 x 100 EZ/Dr
6500

Sprint/Stroke
8 x (50 Stretch + 2 x 25 fast on 30 + 50 Stretch on 1 + 2 x 25 fast on 30)
400 EZ breath 3,4,5,6 x 50
finishes
3400

Breast
S 2 x 25 on 40 Fast Breast
200 EZ free
P 8 x 100 on 1:25/1:35/1:45 Free
S 2(2 x 200 Brst on 3/3:15
200 EZ
5500

Back
S8 x 50 on 1:30 FAST 4 Free/4 Back
S 800 Back Smooth
S 4 x 400 Back on 5:30/6 Hard
S 500 Loosen
5700

Free/Fly
3 x (200 End -2 on 2:40/3 + 300 Hard on 4/4:15/4:30)
P6 x 200 on 3/3:15
200 EZ
6100

Friday, February 23, 2007

2/23/07 - Mark S.

400 IM Drill/Kick by 25
12 x 25 on :40 (1-4 Stroke, 5-8 Free, 9-12 Stroke)
8 x 100 on 2:30
400 Reverse IM Kick

TOTAL 1900

Monday, February 19, 2007

2/19/07 - Judy

8 x 25 on :30

12 x 125 on 2:00 [3 x (1-4 descend)]

10 x 75 IM order drop one (F/BK/Brst, BK/Brst/Fr, etc)

TOTAL 2450

Saturday, February 17, 2007

02/17/07 John D.

300 Free
300 Fly, Bk, Br, Bk, Br, Fr x 50
300 odd mix KDS x 100
8 x 25 on 30 Odd fast, Even EZ
8 x 25 on 40 4 IM order, 4 Specialty

3 x 300/400 on 5:20/6/6:15 + 100 K/D Spec on 2 + 2 x 200 IM on 3:30/3:45/4
2 x 300/400 on 5:15/5:55/6:10 + 100 K/D Spec on 2 + 2 x 200 Spec on 3:30/3:45/4 +
2 x 200 IM on 3:30/3:45/4
1 x 300/400 on 5:10/5:50/6:05 + 100 K/D Spec on 2 + 2 x 200 Free on 2:45/3/3:15 + 2 x 200 Spec on 3:30/3:45/4 + 2 x 200 IM on 3:30/3:45/4

3 x 100 on 1:45/2
50 S/50 CU
50S/50 3 Pt.
50S/50 perfect
6700

Tuesday, February 13, 2007

02/13/07 - John D.

2 x 50 Drill
2 x 50 CU
2 x 50 Sneak
2 x 50 Head up CU

6 x 25 Dolphin kick w/ fins on back
6 x 25 BU/Sprint
3 x 50 BU/Sprint

3 x 100 Kick
3 x 100 Pull
3 x 100 Free
3 x 100 IM

TOTAL 2050

Saturday, February 10, 2007

02/10/07 John D.

400 SKP
4 x 50 build mix strokes on 1
200 IM
4 x 25 Fly on 35
S 5 x 100 Back on 1:30/1:45
K 200 Back + K 300 Breast
P 10 x 50 Breast
S 12 x 100
4 Fly/Back on 1:30/1:40/1:50
4 Back/Breast on 1:40/1:50/2
4 Breast/Free on 1:30/1:40/1:50
S 4 x 150 100 solid/50 6-beat
4900

Fly
3 x 800 R:30
1 Free Build
2 alt 50 Fly/50 Free
3 End-2 Free (80%)
10 x 75 on 1:10/1:20 25R25L25W
900 K (300 L,R Back w/fins)
3 x (100 Free end-2 (80%) + 75 Fly)
6075

Sprint
S 5 x 300 on 4/4:15/4:30
100 EZ
S 4 x 200 on 3/3:15/3:30 last 50 FAST
4 x 50 on 3 2-3 breaths only
4 x 150 on 2/2:15/2:30 100 EZ/50 Hard
4700

Friday, February 9, 2007

02/09/07 - Gina

8 x 25 EZ/Fast Fast/EZ

3 x 200 IM

16 x 25 Kick w/ Fins

12 x 50 (3 Fly, 3 Bk, 3 Brst, 3 Fr)

TOTAL 1800

Wednesday, February 7, 2007

02/07/07 - Orlin

4 x 50 drill
4 x 50 Kick

300 15 sec rest 4 x 25 on :30
250 15 sec rest 4 x 25 on :30
200 15 sec rest 4 x 25 on :30
150 15 sec rest 4 x 25 on :30
100 15 sec rest 4 x 25 on :30

3 [100 Pull + 50 Swim]

TOTAL 2350

Saturday, February 3, 2007

02/03/07 -

3 x 300 Kick w/ Fins

20 x 100
5 Fast/1 EZ
4 Fast/1 EZ
3 Fast/1 EZ
2 Fast/1 EZ
1 Fast/1 EZ

6 x 25 Parachute
6 x 25 Fins

100 C/D

TOTAL 3300

Wednesday, January 31, 2007

01/31/07 John D.

600-800 Warm up
4 x 25 Build on :30
2 x 50 on 1 #1 Catch up #2 Cross backs
100 Swim last 50 6- beat K on 1:50
5/6 x 50 on 1:15/1:30 all out stroke
100 EZ
3 x 100 on 2:40 Free all out
100 EZ
400 P
50 EZ
2/3/4 x 100 K (25Rt side, 25 Lt side, 25 Ft, 25 Back)
2950

01/31/07 John D.

600-800 Warm up

4 x 25 Build on 30

2 x 50 #1 Catch-up, #2 X -backs on 1

100 Swim last 50 6 beat K on 1:50

5/6 x 50 on 1:15 1:30 Stroke

100 EZ

3 x 100 on 2:40/3 all out Free

100 EZ

400 Pull

50 EZ

2/3/4 x 100 K (25 Rt side, 25 left side, 25 ft, 25 back)

2950

Wednesday, January 24, 2007

01/24/07 - Dennis

Ladder
100-150-200-150-100

4 x [300 S + 100 IM Fast]

C/D 100

TOTAL 2400

Friday, January 19, 2007

01/19/07 - Frank

5 x 100
2 x 250
1 x 500
2 x 250
5 x 100

TOTAL 2500

Wednesday, January 17, 2007

01/17/07 - John D.

4 x 50 (35F/25EZ)
200 Stroke Drills

2 x [3 x 50 Fly/Bk, Bk/Brst, Brst/Fr]
100 EZ
400 Kick w/ Fins

75 Scull/ 25 Swim

2 x 100 (25 FAST/25 S/25 D/25 S)
3 x (50 Fast + 50 EZ)

TOTAL 1800

Friday, January 12, 2007

01/12/07 - John D.

10 x 100 Odd Free/ Even IM
10 x 50 Build
8 x 50 Kick
4 x 50 Breathe 3,4,5,6

TOTAL 2100

01/13/07 - John D.

8 x 50 1-4 Build, 5-8 25 stroke/25 Build Fr

TURNS

9 x [100 Fast + 50 recovery]

50 EZ

10 x 25 Back

6 x 200 Kick w/Fins

TOTAL 2200

Wednesday, January 10, 2007

01/10/07 John D.

3 x 100 (25S/25D) on 1:45
200 IM Dr
4 x 50 D/S x 25 stroke
5 x 100 on 1:30/1:45 alst EZ/Hard
5 x 200 Free Fast on 4/4:30 90% + HR 28+
5 x 100 Stroke No Free on 1:30/1:45/2
even technique
2700

Monday, January 8, 2007

01/08/07 - Orlin

4 x 50 Drill
4 x 50 K 25EZ/25F
400 S - medium pace 20 sec rest
2 x 200 medium + 15 sec rest
4 x 100 Fast 10 sec rest

4 x 75 IM Drop Fr
7 x 50 25 EZ/25F

100 C/D

TOTAL 2350

01/08/07 Orlin

600-800 WU
4 x 50 25 Dr/25 S
4 x 50 K 25 EZ/25 Fast
400 Free Medium pace
2 x 200 Faster
4 x 100 Free
4 x 75 25 Fly/25 Bk/25 Br
7 x 50's Free - EZ/Fast
2350

Saturday, January 6, 2007

01/06/07 - John D.

200 K,P,D
2 x (10 x 50) K 1 set free/1 set stroke
12 x 25 Fly :30
6 x 100 Fly/Back 1:40
10 x 50 Fly/Breast

400 C/D

TOTAL 3400

Friday, January 5, 2007

1/5/07 John D.

600-800 Warm-Up
2 x (100 Drill on 1:45 + 2 x 50 Build on 1 + 4 x 25 on 40 1/2 Blast)
2 x (25 sprint/75 EZ
50 Sprint/50 EZ
75 Sprint/25 EZ
50 Sprint/50 EZ
25 Sprint/75 EZ) on 2:00
900 (200 Kick+ 100 Drill) w/fins
2500

01/05/07 John D.

600-800 WU
2 x (100 CU on 1:40 + 2 x 50 on 1 build + 4 x 25 on 45 Odds 12 1/2 blast, evens sprint)

2(5 x 100 on 2)
25 Sprint/75 EZ
50 sprint/50 EZ
75 Sprint/25 EZ
50 Sprint/50 EZ
25 Sprint/75 EZ

900 K w/fins
200 K strong + 100 drill perfect catchup
200 K strong + 100 drill 3 pt.
200 K strong + 100 drill fist
3300

Wednesday, January 3, 2007

01/03/07 - Mark L.

4 x 50 SKPS

Main Set
200 IM
200 Broken
4 x 50 K
200 P

(Repeat set 3 times)

100 C/D

TOTAL 2700

Monday, January 1, 2007

01/01/07 John D.

300 S, 300P
600 (alt 100 IM + 100 Stroke)
12 x 25 on 40 4 Free, 4 Stroke, 4 Choice
1. Drill 2. Build, 3, 1/2 Blast 4. Sprint
4/6/8 x 200 on 2:30/3/3:15/3:45 HR 25-27 for 10 sec., 80% effort
150 EZ/100 EZ K
K 10 x 75 on 1:30 5 Free/5 Stroke, 50 Moderate/25 Fast
100 EZ 100 Catch-up
7/8 x 100 on 2/2:30 FAST
100 EZ/100 Cross-Backs
5300

1/1/07 John D.

300S, 300P
600 (100 IM + 100 Stroke)
12 x 25 on 40 4 free/4 stroke/ 4 choice
1 drill 2 build 3 1/2 BLAST 4 SPRINT
4/6/8 X 200 on 2:30/3/3:15/3:45 HR 25-27 for 10 seconds, 80% effort
150 EZ + 100 EZ K
K10 x 75 on 1:30 5 free/5 stroke 50 mod/25 fast
100 EZ + 100 Catch-up
7/8 x 100 on 2/2:30 FAST
100 EZ + 100 Cross backs
5300