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