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