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