Friday, December 28, 2007

12/28/07 John D.

200 Free/200 Br/100 k/100 dr
200 Free/200 Bk/100K/100 Dr
200 Free 100 fly kick/100 1 arm fly
200 IM R:20 + 2 x 100 Free on 1:20/1:30/1:40 + 6 x 50 Spec FAST on 1 + 100 EZ K on 2
200 IM R:15 + 2 x 100 Back on 1:30/1:40/1:50 + 4 x 75 Spec FAST on 1:30 + 100 EZ K on 2
200 IM R:10 + 2 x 100 Breast on 1:40/1:50/2 + 3 x 100 Spec FAST on 2 + 100 EZ K on 2
4000

Wednesday, December 26, 2007

12/26/07 John D.

400 Free/400 IM Drill
4 x 100 on fastest interval
4 x 50 build on 1 + 4 x 25 desc on 30
4 x 100 on 2 fast 90%+ + 400 S or P EZ
3 x 100 on 2 fast 90%+ + 300 S or P EZ
2 x 100 on 2 fast 90%+ + 200 S or P EZ
1 x 100 on 2 fast 90%+ + 100 S or P EZ
800 Back - 100 Double arm/100 K on side/200 Swim
400 Breast - 100 SKPS X 100
4700

Monday, December 24, 2007

12/24/07 John D.

300S 100K 100 Drill
200 IM, 100 IM K, 200 Stroke Drill
10 x 50 on 1 w/fins 30 sprint/20 ez sprint thru turn with A GREAT STREAMLINE AND FAST TURN, then EZ. 1-5 Free, 6-10 Choice
2 x 400 on 5:15/5:45/6 + 100 EZ, 100 K, 100 Dr
600 Spec. (Back or breast) SKD X 50
100 EZ
3300

Friday, December 21, 2007

12/21/07 CJ Ong, Jr.

300 S/300K
4 x 75 Swim/drill/swim
4 x 75 Drill/Swim/Drill

8 x 200 on 2:35/2:45/3:15 80%, HR 25-29

4 x 50 odd drill/evens kick w/fins EZ
2400

Wednesday, December 19, 2007

12/19/07 John D.

400 S, 200K, 200 P
4 x 100 Desc on 1:30/1:45
6 x 50 Freestyle Breakdown
1. Entry - hand enters the water directl6y in front of the shoulder, elbow slightly flexed, palm facing down, out, and back.
2. Stretch - after entry, stretch arm forward while the other arm completes its underwater stroke.
3. Catch - when that stroke is complete, press down, out, and back with your hand, keeping your elbow stationary, until you feel a solid catch, writst flexed and palm pitched slightly outward.
4. Downsweep/Insweep - once the catch is made, sweep the hand downward then to the midline of the body. Slowly rotate your palm inward and upward as you do so.
5. Upsweep - when your hand passes your head, push water out, up, and back toward your thigh. Rotate palm outward then flatten your hand.
6. Release - release the pressure on the water as your hand approaches your thigh. Then turn your palm inward so that your hand leaves the water at its side.
6 x 100 w/fins on 1:30/1:45 2nd 25 head up/4th 25 fast
2 x 200 w/fins hypoxic breath every 3/4/5/6 or 3/5/7/9 or 2/4/6/8 x 50
2500

Monday, December 17, 2007

12/17/07 - Jerry

200 Reverse IM
200 Kick IM
4 x 25 Scull
200 Pull

3 x 500
#1 & #3
75 EZ/25 Threshold pace
50 EZ/50 T
25 EZ/75 T
50 EZ/50 T
75 EZ/25 T

#2
5 x 100 T :10 rest

150 Kick No Fins
150 Pull

TOTAL: 2,500

Friday, December 14, 2007

12/14/07 - Nick Q.

200 Free
2 x 125 (25Fr/75(Fly/Bk/Brst)/25Fr
3 x 150 Swim/Kick no fins/Pull by 50
4 x 125 IM (#1 50Fly, #2 50Bk, #3 50 Bst, #4 50 Fr)
6 x 100 Pull
6 x 75 25Fr/25 Stroke/25 Fr
7 x 50 Odd: Swim, Even: Kick w/ fins
8 x 25 1,4,7 Stroke/ 2,3,5,6, 8 Fr

TOTAL: 3,000

Wednesday, December 12, 2007

12/10/07 - Sara

Warm Up
200 S/K/Dr/P
4 x 50 Build Up

10 x 50 Odd: Stroke sprint Even: Sprint 1:00/1:10/1:20
200 K EZ/Sprint by 50
6 x 75 Odd: Stroke sprint Even: Sprint 1:30/1:45/2:00
100 EZ
4 x 50 Sprint 1:00 rest
100 EZ
3 x 100 IM/Drill/Choice

TOTAL: 2,850

Monday, December 10, 2007

12/10/07 - Nick G.

Warm Up
200 Swim/Kick/Drill/Pull

Main Set (:15 rest)
200/150/100/50
175/125/75/25
100/75/50/25

5 Minute Kick with fins (Fartlek training) (~400)

100 EZ

2 x (75/50/25)

EZ 200 Cool Down

TOTAL: 2,950

Saturday, December 8, 2007

12/8/07- John D.

300 Swim
300 Kick
300 IM (Swim/Kick/Drill)

5 x 75 on 1:15 (EZ/Reg/Fast by 25)
25 EZ

Repeat following set 3 x's
3 x 25 Kick on :40
2 x 50 Drill on 1:00
1 x 75 Choice on 1:15

Turns

100 EZ

8 x 50 Kick w/ Fins (5 sec. with brick vert. kick, 10 sec. elbows out of water)

400 IM Drill/Fr x 25

Cool down

TOTAL: 3,000 plus cool down

Friday, December 7, 2007

12/7/07 - John C.

Warm Up
8 x 100 (1,4,7 Fr/Bk/Brst/Fr; 2,5,8 Bk/Brst/Fr/Bk; 3,6 Brst/Fr/Bk/Brst)

2 x 100 Brst pull

Main Set
50 Build Up
100 No breathing.... between flags and wall)
150 Mid 50 Fast
200 Negative split by 100
250 Long and easy
200 Neg. split
150 Mid 50 Fast
100 No breathing between flags and wall
50 Build Up

300 Kick (1st 25 underwater dolphin then dolphin/flutter by 50)

Cool Down
300 Pull

TOTAL 3150

Wednesday, December 5, 2007

100 x 100's (12/31) - Tom B.

Bringing In The New Year Workout

1,000 10 x 100 @ 5 seconds rest (warm-up pace)
2,000 10 x 100 Drill / Swim @ 1:40
3,000 10 x 100 Kick (with fins) @ 1:35
4,000 10 x 100 Pull @ 1:40
5,000 10 x 100 Pyramid of Stroke @ 1:45
100 Free
75 Free / 25 Stroke
50 Free / 50 Stroke
25 Free / 75 Stroke
100 Stroke
100 Stroke
75 Stroke / 25 Free
50 Stroke / 50 Free
25 Stroke / 75 Free
100 Free
5,500 5 x 100 IM (fins optional) @ 1:40
6,000 5 x 100 Stroke @ 1:40
6,500 5 x 100 Free @ 1:35
7,500 10 x 100 Kick (with fins) @ 1:35
8,000 5 x 100 Drill @ 1:40
8,500 5 x 100 IM (fins optional) @ 1:40
9,000 5 x 100 Stroke @ 1:40
9,600 6 x 100 Free Descend @ 1:40, 1:35, 1:30,1:25, 1:20
10,000 4 x 100 Warm-down Choice @ 15 seconds rest

12/5/07 - Todd

Warm Up
300 Swim
400 Kick w/ fins no board (100 Fr, 100 Fl 2 x 50 Bk/Brst)
300 Pull

Main Set
2 x (3x 200 mid 100 hard) + 300 Pull (push drill)
2 x 200 IM (push drill)

Cool Down
100 EZ

TOTAL: 3,300

Tuesday, December 4, 2007

Twelve Days of Christmas (12/15, 12/22)

On the First Day of Christmas my swim coach gave to me:
300 IM
275 Free
250 Kick
225 (125 BK/100 BR)
200 IM
175 Free
150 Kick
125 (75 BK/50 BR)
100 IM
75 Free
50 Kick
25 Fly

On the Second Day of Christmas my swim coach gave to me:
275 Free
250 Kick
225 (125 BK/100 BR)
200 IM
175 Free
150 Kick
125 (75 BK/50 BR)
100 IM
75 Free
50 Kick
25 Fly

On the Third Day of Christmas my swim coach gave to me:
250 Kick
225 (125 BK/100 BR)
200 IM
175 Free
150 Kick
125 (75 BK/50 BR)
100 IM
75 Free
50 Kick
25 Fly

So on and so forth...

Total yardage: 9,100

Monday, December 3, 2007

12/2/07 - Dennis

Warmup
2(125 Free, 125 Back)
8x25 12 1/2 underwater dolphin, 12 1/2 back dolphin kick
8X25 Breast. Try to get 1/2 length of push-off and pullout

Drill
8x50 25 with right leg held in the air, 25 with left leg

Kick
4x100, 25 kick, 50 swim, 25 kick (build 25, fast 50, hold 25)

Main Set
2(100 + 4 50s). Descend the 100s, hold the 50s at same pace

Cooldown
300 swim or pull

2900 yards (with warmup)

(This is the full workout. Because of the girls coming in early, we didn't get it all in)

Saturday, December 1, 2007

12/01/07 John D.

400 S, 200 K, 4 x 50 arm down on breathing side
4 x 100 odd - scull, ft, mid, rear, swim Evens #2 Catch-up #4 cross backs
8 x 100 Descend in pairs on 1:30/1:45/2
200 Free on 2:40/3/3:30 HR 22-25
3/4 x 200 stroke/IM
400 Free on 5:20/6 HR 22-25
3 x 200 stroke/IM
600 Free descend from HR 22-25 to 25-29
4600