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