Friday, November 30, 2007

11/30/07 - Silas

300 Swim
200 Kick
100 IM Pull
100 IM Swim

50 Fly
50 Fly/Bk
50 Bk/Brst
50 Brst/Fr
100 Fly Kick No Board

50 Back
50 Bk/Brst
50 Brst/Fr
50 Fr/Fly
100 Back Kick No Board

50 Breast
50 Brst/Fr
50 Fr/Fly
50 Fly/Bk
100 Breast Kick No Board

50 Free
50 Fr/Fly
50 Fly/Bk
50 Bk/Brst
100 Free Kick No Board

2 x 50 SPRINT choice

100 Cool Down

TOTAL: 2100

Wednesday, November 28, 2007

11/28/07 - Frank's Hand workout

We did this workout when I coached a month ago.
6x50 skull (front, middle, back, whole, rt arm, left arm)
6x75 kick (rt leg, lft leg, fly, fly on back, free, breast)
10x 100 hand emphasis swim
Fist
Tight cup
Relaxed hand
Splayed fingers
pinky emphasis
thumb out
straight arm (Janet evans)
Sneak hand in water
Catch up
Sprint

25 sprints, misc.
100 EZ Swim

11/28/07 - Frank

6 x 50 Scull (Front, Mid, Rear, Full, Right arm, Left arm)
100 Sprint 90-100%
6 x 75 Kick (Fly on back, Back, right leg only, left leg only, breast, fly)
10 x 100 (HANDS -fist, ?, tight, relaxed, pinky, thumb, splayed, sneak, catch up, sprint)
100 Cool Down

TOTAL: 1950

Monday, November 26, 2007

11/26/07 - Mark S.

4 x (200 swim/100 IM/4 x 25 IM order or Free)
200 cool down

That's all I got. I was late (Nick was in the pool, so I was really late). And the middle schoolers kicked us out.

Saturday, November 24, 2007

11/24/07 John D.

300 Free
4 x 300 (100 DR, 100K, 100 S) Rev IM Order
14 x 100 RI: 10
100 Fly (25 R, 25 L, 25 2R2L2W, 25 Swim fly) + 100 Free
50 Fly/50 Back + 100 Free
100 Back + 100 Free
50 Back/50 Breast + 100 Free
100 Breast + 100 Free
50 Breast/50 Free + 100 Free
100 Free + 100 Free
20 x 25 with fins on :45
Odds - 25 under water
Evens - Sprint BLAST!
200 Ez
3600 yards

Monday, November 19, 2007

11/19/07 - Orlin

3 x 50 Catch Up
1 x 50 Crossback

3 x 150 Free + 50 Kick (No Board, No Fins, 10 kicks per side)
rest :20

6 x 150 (75 EZ/75 Fast)
rest :20

2 x 150 (50 Fr/50 choice/50 Fr)

200 Pull

TOTAL: 2200

Saturday, November 17, 2007

11/17/07 John D.

400 S
6 x 100 50Dr50K on 1:45/2
3 x (2 x 50 on 1 25Dr/25S + 1 x 50 on 1:10 K + 2 x 50 on 50 Fast)
8 x 400 R:30
1. Free 2. IM(s/fr x 25) 3. K 4. Stroke 5. Pull 6. Rev IM 7. #2 stroke 8. Free

10 x 25 w fins on 1 FAST
5200

Friday, November 16, 2007

11/16/07 John D.

8 x 50 on 1
1-4 build, 5-8 descend
2(4 x 25) first set Build on 30, 2nd set FAST on :45

2 X (3 x 100) on 1:45/2 Fast
200 EZ/Drill
3 x 50 on 1:30 FAST
100 Pull
2100

Wednesday, November 14, 2007

11/14/07 - Barry

6 x 75 (1-3 50 Drill/25 Swim; 4-6 Build Up 25 EZ/25 Med/25 Fast)

4 x 200 Descend by 5 sec/200 20-30 sec rest
100 EZ
8 x 100 Hold steady pace throughout set, 10 sec rest
100 EZ

4 x 25 Sprint choice

TOTAL: 2350

Monday, November 12, 2007

11/12/07 - John D.

4 x 75 (S/Dr/BU by 25)

1 x 200
2 x 100
1 x 400
4 x 100
600 (200 Fr/200 Bk/200 Ch)

6 x 25 kick w/ fins (1-4 Choice, 5-6 underwater)

TOTAL 2250

Saturday, November 10, 2007

Friday, November 9, 2007

11/9/07 - John D.

4 x 50 on 1:00 (Bk, Br, Fl, Fr)
2 x (50 K on 1:00/2 x 25 Dr on :30/50 BU on :50)

Main Set - do 3 times
100 Fr Swim
200 IM Drill
100 IM Swim
200 Choice (stroke) 50K/50S

TOTAL: 2300

Wednesday, November 7, 2007

11/7/07 - Gina

6 x 75 - Middle 25 Fast, streamline off turns

2 x (3 x 300) Descend 1-3 for each set

TOTAL: 2250

Monday, November 5, 2007

11/5/07 - Tom F.

100 IM

7 x 100 (stroke by 25)
1 - F F F F
2 - F F Br F
3 - F Bk Br F
4 - Fly Bk Br F
5 - F Bk Br F
6- F F Bk F
7 - F F F F

7 x 75
1 - F F F
2 - F Br F
3 - F Bk F
4 - F Fl F
5 - F Bk F
6 - F Br F
7 - F F F

7 x 50
1 - F F
2 - F Br
3 - F Bk
4 - F Fl
5 - F Bk
6 - F Br
7 - F F

7 x 25
1 - F
2 - Br
3 - Bk
4 - Fl
5 - Bk
6 - Br
7 - F

100 IM

TOTAL: 1950

Saturday, November 3, 2007

Saturday, 11/3 Coach John

400 Free, 400 IM K/D x 25
4 x 100 K w/fins on 2
2 x 250 Free on 3:30/4 (with about 20 sec. rest)
2 x 100 IM's on 2
3 x 250 Breast
#1 Drill (125 1P3K, 125 3 K underwater streamline, 2 breaststrokes above)
#2 Pull Breast
#3 Swim (50 Brst/50 Free ok)
2 x 200 IM on 4
2 x 250 Back
3800

Friday, November 2, 2007

11/2/07 - Nick W.

2 x [4 x 50] count strokes on first 50 decrease one stroke per length 2-4, repeat
8 x100 decrease strokes per length each 100
4 x 200 ditto
4 x 50 good and tired, concentrate on maintaining form, decrease strokes per length

TOTAL 2,200