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