Wednesday, December 31, 2008

12/31/08 Barry

300 Free
300 fly K w/fins
300 Reverse IM D/K/S
8 x 150 Odd - middle 50 stroke, Evens - Free - EMF R: 10-15
8 x 75 or 50s K w/fins R:10
2 x (100 Medium, 75 fast, 50 medium, 25 fast)
200 EZ
3200

Monday, December 29, 2008

12/29/08 Jerry

200 S
100 K no fins
200 P
100 K no fins
300 S
100 K
300 P1300
6 x 150 (50 Drill, 100 Swim) R: 15 2200
1 CU
2 High Elbow
3 scull
4 stroke
5 high elbow
6 catch up
4 x 200 on 2:45/3/3:30 80% HR 25-29 for 10 sec.
200 EZ with fins
3200

Friday, December 26, 2008

12/26/08 John D.

300 S, 200 K, 300 P
2 x 100 Scull, Ft, Mid, Rear, Swim
2(4 x 50) on 1 #1 Build, #2 Desc
10 x 25 on 30 15 yards sprint, 10 EZ #5 and 10 No breath
10 x 25 on 45 with fins #5 & 10 no Breath
100, 200, 300, 200, 100 Swim 200s are no free mix
2600

Monday, December 22, 2008

12/22/08 John D.

200 SKPDS
2(4 x 50) on 1 #1 Build, #2 Desc
5/6/7 x 300 on 4/4:15/4:30/4:45
R:10 sec, 80% effort HR 25-29 for 10 sec
100EZ
3600/3300/3000

Saturday, December 20, 2008

12/20/08 John D.

Magiowa people
400 Free/400 IM K/D
3 x 100 Desc Free on 1:45/2
4 x 50 K/D IM order
4 x 50 Build on 1
4 x 50 S/D IM order
Various Pentathlon Distances

Others
300 Free + 300 IM K/D/S
6 x 150 on 2:15/2:30/2:45
3 x 300 on 4:30/4:45/5
2 x 450 on 6:45/7/7:15
900 S
4200

Wednesday, December 17, 2008

12/17/08 Mark Liabo

300S/ 200 K/ 300 P
4 x 50 IM order
5 x 100 on 1:30/1:40
200 Stroke on 4
4 x 100 on 1:30/1:40
200 Stroke on 4
3 x 100 on 1:30/1:40
200 Stroke on 4
2 x 100 on 1:30/1:40
200 K
Cool down
3200 + cool down

Monday, December 15, 2008

12/15/08 Chris T.

200 SKPD
8 x 25 on :30 IM order
4 x 125 R:15 + 100 EZ
4 x 100 R:10 + 100 EZ
4 x 75 R: 10 + 100 EZ
4 x 50 R: 5 + 100 EZ
200 K
400 P Breath 2,4,6
3200

Saturday, December 13, 2008

12/13/08 John D.

Magi-owa
400 S, 400 IM K/D
3 x 100 Desc Free
4 x 50 K/D IM order
4 x 50 Build
4 x 50 S/D IM order
4 x 50 IM order + 200 IM
S or Pull 800 Breath 2,4,6,8 x 50
2900

Others
400 Free + 200 KPD
200 IM Dr, 100 IM K, 200 Stroke
10 x 50 on 1 25 Sprint/25 EZ every 3rd Stroke
2(4 x 200 on 3/3:15/3:30 + 100 EZ + 100 EZK + 100 EZ Dr) swims are 80% getting about 15 sec rest
600 Stroke (50 SKD)
4800

Friday, December 12, 2008

12/12/08 John D,.

300 S, 200 K, 300 P
4 x 100 on 1:30/1:40/1:50
4 x 50 on 1 25 Stroke/25 Free
3[3 x(50 (200 race pace) + 100 on 2 + 50 on 1:30)]
Round 1 first 50 on 1
Round 2 first 50 on :50
Round 3 first 50 on :40
hold 50's on 200 pace for whole set
3200

Wednesday, December 10, 2008

12/10/08 Evening - John D.

300S 200K 300 P
2 x 100 Scull Ft, Mid, R, Swim
2(4 x 50) on 1 1-4 build, 5-8 Fast
6/8 x 100 on 2 w/fins on 2:30/2
100 S + 200 K + 300 P + 400 S
3200

12/10/08 John D.

200 SKP(IM Dr)
8 x 25 on :45 FAST 1000
K 2 x 150 (50R, 50 L, 50 Back) R: 15 fins ok
100 EZ 1400
S5 x 100 on 2 Fast w/fins 1900
50 EZ 1950
2 x 200 Pull Breast R: 15 2450
8 x 25 Back on 45 6-8 dolphin Ks 2650
cooldown 2850

Monday, December 8, 2008

12/8/08 Nick G.

300S/300K/200P
8 x 175 on 2:30/2:45(7)/3 (6)
8 x 125 on 1:50/2:05 (7)/ 2:20(6)
4 x 75 on 1:10/1:20/1:30
8 x 25 on 30
200 EZ
3900

Saturday, December 6, 2008

12/6/08 John D

400 S/400 IM K/D
3 x 100 Free desc
4 x 50 K/D x 25 IM order
6 x 50 Build on 1
4 x 50 S/D on 1 IM order
4 x 25 IM order 3 Magi-owa Pentathlon
100 IM
300 EZ
2300

Friday, December 5, 2008

Friday, Dec. 5 - Dennis

Warmup: 400 Swim
250 Choice
5x50 e-m-f-m-e on :60

Main Set: 200 Pull
100 Kick
300 Swim
3X100
(Go Through Twice)

5 Two-Turn 50s

100 cooldown

Total: 3050


For the main set:
Make a note of your time on the 300. Take :10 rest between #1 and #2 of the 100s, then note your total time for all three. Subtract :20. Is this faster than the 300?

The pull and kick are recovery.

Second time through, try to make your 300 faster than the aggregate of the 3 100s. Hold that pace for the final 3X100.

Wednesday, December 3, 2008

12/3/08 John D.

300 Free/300 Rev IM KDS
8 x 50 on 1 Desc 1-4, 5-8
8 x 100 on 1:45/2
25 Fast/75 EZ
50 Fast/50 EZ
75 Fast/25 EZ
100 Fast/100 EZ
75 Fast/25 EZ
50 Fast/50 EZ
25 Fast 75 EZ
200 Glide 2000
2(6 x 75) on 1:15 last 50 6 beat Kick, no breathing from flags to wall
2900

Monday, December 1, 2008

12/1 Evening - Jeremy R.

Warmup - 200 swim-200 kick - 200 pull

6x50
odds free
evens IM order

6x150
100 drill, 50 swim(a little faster, focus on what you just drilled)

8X(50+50)
1st 50, 70% :10 rest
2nd 50, 100% :60 rest

cooldown - 100 kick - 100 pull

12/1/08 John D.

300 (100 SKP)
4 x 100 Kw/fins on 1:45 700
300 P breath 3
200 P breath 5
100 P breath 7 1300
200 IM Dr/Free x 25 1500
8 x 50 on 1 desc 1-4, 5-8 1900
4 x 100 on 1:35/1:45 6 beat K last 50 2300
8 x 50 on 1 6 dolphin Kicks off wall 2700
100 EZ 2800

Friday, November 28, 2008

11/28/08 John D

300 (100 SKD)
8 x 50 4 Free build, 4 free on 50
300/400 on 6:10/7 + 4 x 100 on 1:40/1:55
250/300 on 4:40/6:05 + 3 x 100 on 1:40/1:55
150/200 on 3/3:30 + 2 x 100 on 1: 35/1:50
100 on 1:30 + 100 on 1:30
2700

Wednesday, November 26, 2008

11/26/08 Orlin

200 S
2 x 100 scull
4 x 50 K R:15
4 (50 Back, 50 Free) R:15
6 (100 Free, 25 build, 25 Ez) R:15
4(50 Drill, 25 Free) R:15
2 x 100 swim breath 3/5/7
4 x 50 Pull on 1
8 x 25 sprint on 30
100 EZ
2800

Monday, November 24, 2008

11/24/08 Tom B.

300 S
3(2 x 50) dril
1 25 good body position, pull hands down, keeping elbows up/25 swim
2 25 Kick on left side/swim,
3 25 kick on right side/swim
3(7 x 100)
1st #1-2 25 4 K/57 Swim breath every 3
#3-6 50 breath 3, 50 choice, desc 1-4
#7 Kick
2nd#1-2 25 Free w/fists/75 Swim, Max DPS
#3-6 Free swim descend 1-4 maintain stroke count last 25
#7 Kick
3rd#1-2 25 free with fly Kick/75 swim
#3-6 free swim descend 1-4, focus on strong kick
#7 Kick
10 x 25 on 30 odds dolphin Kick free, evens sprint
100 EZ
3150

Saturday, November 22, 2008

11/22/08 John D.

200 SKPDChoice
K6 x 150 w fins
2 50 /100 EZ #1 build 50, #2 Fast 50
2 75 / 75 EZ #1 Build 75, #2 Fast 75
2 100/ 50 EZ #1 Build 100 #2 Fast 100
100 Ez
4 x 75 Scull
25 head first, face up, hands @ hips
25 feet first, face up, hands overhead
25 feet first, face down, hands overhead
100 ez
6 x 75 on 1:20/1:30 5-6 dolphin Kicks off each wall, make sure you go deeper off wall
P 600 breath 2/4/6 or 3/5/7 x 100 keeping stroke long
600 IM Drill
3850

Friday, November 21, 2008

11/21/08 John D.

400 Free, 300 Back, 200 BR (50KSPS), 2 x 50 fly Drill
4 x 100 build on 1:45/2
8 x 25 on 30 FAST Ch + 100 Fly Drill
100 Cruise on 1:30/1:40/1:50 + 100 IM on 2
4 x 50 on 1 FAST IM order+ 100 Back K/D
100 Cruise on 1:30/1:40/1:50 + 100 IM on 2
2 x 100 Free on 1 FAST + 100 BR S/D x 25 on 2
4 x 50 on 1 Odd Drill/Even Swim
3200

Wednesday, November 19, 2008

11/18.08 - Frank

T-Shirt Workout

W/U
200 S
200 K
200 Skull
200 Pull
4x50 2-Syncronized swim, 2- rt arm down, left back

Put on t-shirt
Shoulder stretching
250 s
250 Pull
250 K
250 Medium Speed

Take off t-shirt
100 Timed
100 K - silent kick, kick is submerged

4x25 fun drills

Monday, November 17, 2008

11/17/08 - Sara K.

Warm Up
4 x 200 S/P/K/Choice

300 Pull breathe 3/4/5 x 100 on 4:15/4:30/4:45
100 Fast on 1:20/1:30/1:45

4 x 75 on 1:20/1:30 Count strokes, decrease by 1 each 25
4 x 25 IM order on :40

300 Pull breathe 3/4/5
100 Fast

4 x 75 Count strokes
4 x 25 IM

300 Pull breathe 3/4/5
100 Fast

4 x 50 Swim/Drill x 25

TOTAL 3,000

Saturday, November 15, 2008

11/15/08 John D.

200 SDKP + 100 Back100 Swim 1000
3(6 x 50) on 1 1 desc 2. 25 Fast/25 EZ 3. Odd pace/Even EZ1900
4 x 200 on 4 2700
100 EZ 2800
300 (100 S, 50 Dr, 50 Stroke, 100 K) 3100
3 x 100 IM 3400
6 x 50 25 Dr/25 S 3700

Friday, November 14, 2008

11/14/08 John D.

300 Free, 300 K on side 10-8-6

4 x 50 D/S on 1

4 x 50 on 1 Build and Desc 1000

3(3 x 150) on 2:10/2:05/2 or 2:15/2:10/2:05 or 2:20/2:15/2:10 90% Rest 1 min between

100 EZ 2450

300 (100 Free, 50 Dr, 50 Stroke, 100 #1 Kick no board)2750

3 x 100 50 Free/50 Stroke 3050

Wednesday, November 12, 2008

11/12/08 Barry

6 x 75 DKS O - Free, Even IM order
400 Pull Build
2 x 200 50 Fast/100 Cruise/50 FAST
4 x 100 Breath 3,5,7,9 x 25
6 x 75 Odd - IM, Even ERF
8 x 50 Kick
12 x 25 2 Free, 2 - fly, 2 free, 2 back, 2 free, 2 br
100 EZ
2900

Monday, November 10, 2008

11/10/08 Jerry K.

300 S, 200 K, 300 P
4 x 200 Each Stroke IM order 50 Dr/50 S/50 K/50 S
4 x 100 Free 50 Dr/50 S 1st 2 Drills CU 2nd 2 High Elbow
4 x 100 Build on 1:40/1:50?
4 x 50 on :45/50
200 P
2800

Saturday, November 8, 2008

11/8/08 John D.

400 S, 200 IM K
2 x (300 P, 200 IM K, 2 25 on 30 Sprint, 50 EZ)
8 x 25 Butterfly Breakdown
400 IM D/Free x 25
4 x 25 Fly on 40 + 100 IM on 2 + 200 Free S or P
4 x 50 Back on 1:05 + 2 x 100 IM on 2 + 300 Free (mid 100 fist) 3500
4 x 75 Breast on 1:25 + 3 x 100 IM on 2 + 400 Free (mid 200 3-2-1-0)
4500

Friday, November 7, 2008

11/7/08 Paul

200 S
8 x 50 on 1 25 Dr/25 S
3 x 50 EZ/Med/Fast R:10 remember last 50
3 x 100 EZ/Med/Fast R: 15 Remember last 100
3 x 150 EZ/Med/Fast R:20 remember last 150
100 EZ
50, 100, 150 Fast matching or improving from fast swims
8 x 50 w/fins, 25 under H2O dolphin K, 25 Swim with overkick
200 EZ
2500

Wednesday, November 5, 2008

11/05/08 Mark Lewis

300 Rev IM DKS x 25
5 x 100 K dolphin 25 R, 25 L, 25 Ft, 25 on back
500 Fartlick Swim 1 Length EZ, 1 Fast, 2 EZ, 2 Fast, 3-3, 4-4\
50 Ez
3 x 50 R: 15 Desc each time
50 Ez
3 x 75 Desc R: 15
50 EZ
3 x 100 Desc R:15
50 EZ
3 x 200 P breath 3,5,7,3 x 50
50 Ez
2750

Monday, November 3, 2008

11/03/08 John D.

200 SKPD
2 x 100 Scull Ft, Mid, Rear, Swim
6 x 50 Build on 1
9/10 x 100 on 1:45/2
4 x 75 on 1:20 25 Swim/50 Drill Catch-Up, Fist, 3 pt, x back
4 x 25 mix
2700

Friday, October 31, 2008

10/31/08 Craig Olson

8 x 50 on 1 Odd Swim, Even Drill
3 x 100 K w/fins on 2
8 x 75 IM no free R: 15
6 x 100 Free, 25 Build, 50 Sprint, 25 EZ R: 20
4 x 150 Fly/Free, Back/Free, Breast/Free R:30
100 EZ
2600

Wednesday, October 29, 2008

10/29/08 Mark Liabo

400 S
4 x 50 K R:15
4 x 50 P on 1
4 x 200 Swim Desc on 3:30
50 EZ
4 x 100 on 2 Desc
50 EZ
5 x 50 P on 1 bilateral breathing
50 Ez
5 x 50 Swim on 1 FAST
50 EZ
2700

Monday, October 27, 2008

10/27/08 Chris Tyler

300S, 200 K, 200P
6 x 50S 1st 25 IM order, no free, 2nd 25 Free on 1
4 x 75 K R:15
6 x 100 50 Free, 25 IM order no free, 25 Free on 1:30/1:45/2
4 x 200 100 Free, 50 Sprint, 50 Free on 3/3:20/3:40
12 x 25 on :30 Odd Stroke, Even Free
Cooldown
3000 + cooldown

Saturday, October 25, 2008

10/25/08 John D.

200 SKPD
4 x 150 on 2:10 + 600 P
4 x 125 on 1:50 + 500 K with lights
4 x 100 on 1:30 + 400 S
4 x 75 on 1:10 + 300 P
4 x 50 on 50 + 200 3-2-1-0
4 x 25 on 30 + 100 loosen
5000

Friday, October 24, 2008

10/24/08 Chris C.

300 S, 200 K, 300 P
4 x 100 50 Dr, 50 S on 1:45/2
4 x 50 on 1 Build
4 x 100 Broken on 1:40/2
75-25, 50-50, 25-75, 100 First portion EZ, Second portion Fast R:10
50 EZ
6 x 75 on 1:20/1:30 25 1/2 Streamline, 1/2 sprint
25 1/2 drill, 1/2 Sprint
25 Sprint
4 x 100 Kick w/Fins on 1:45 or W/o on 2
50+75+50 on 1/1:05/1:10 (all swims are on the same base).
75 EZ
3000

Wednesday, October 22, 2008

10/22/08 John D.

300 S
200 K
3 x 100 Neg Split 800
2(4 x 50 on 1 + 2 x 25 on 30) 1st set build, 25's sprint, 2nd set desc, 25 sprint 1300
2(5 x 50) on 1 + 200 S or P on 3:15 1 min rest between 2200
3(4 x 75) on 1:30 50 Free, 25 Stroke IM order 3100

Monday, October 20, 2008

10/20/08 Nick G.

400 S/200 K/ 200 P
4 x 100 on 1:30/1:40 + 400 Strong
4 x 75 on 1:10/1:20 + 300 Strong
4 x 50 on :50/1 + 200 Strong
4 x 25 on 20/25 + 100 FAST
300 K w/ Fins sprint when lights go out
400 IM EZ/Tech
3500

Saturday, October 18, 2008

10/18/08 John D.

300 S, 200 K, 300 Choice mix
7 x 50 Freestyle Breakdown
6 x 75 ERF x 25 on 1:20
7 x 300 on 4:30/5/5:15
150 EZ mid 50 fist
150 K
300 K w fins.
4300

Friday, October 17, 2008

10/17/08 Dennis

300 Fr
3 x 100 IM
6 x 50 Desc 1-3, 4-6
Main set - working on fly
2 x 50 25 body roll, hands at side/25 Free
2 x 50 25 body roll, hands lead/25 Free
1 x 50 I - Y Butterfly Drill - Sculling with Body roll
300 S free
2 x 50 sneak a peak - body rolls with underwater recovery fly arms, sneak a quick breath when hands are at the catch to mid-pull position of pull
4 x 25 streamline, 3 strokes fly (no Breath), free to the wall
300 Cruise
2 x 50 zen fly - (fists) / full fly
300 Cruise Free
6 x 100 Free or Fly on your cruise interval
300 EZ

Wednesday, October 15, 2008

10/15/08 Silas

8 x 50 on 1
8 x 50 K 2 each stroke
6 x 100 Free on 1:30/1:40/1:50
6 x 100 IM on 2/2:15
12 x 25 on :45 4 build, 8 sprint
200-300 EZ
2600-2700

Monday, October 13, 2008

10/13/08 Nick W.

8 x 50 on 1 alt Swim/kick
4 x 100 descend on 1:30/1:40/1:50/2
4 x 100 Neg. Split
4 x 100 fast
6 x 100 Odd - drill, fist, 3 pt, x-backs respectfully, evens swim
4 x 100 swim cruise
4 x 50 Kick
2800

Friday, October 10, 2008

10/10/08 John D.

400 Fr, 200IM K/D, 200 P
6 x 50 drill on 1:10, cu, 3 pt, fist, x-backs, 3-2-1
6 x 50 dolphin k,2 R, 2 L, 2 Back
3 x 100 #1 & 3 alt fly/fr x 25, #2 Drill
200 Free
6 x 50 Bk K, 2 R, 2 L, 2 Back
3 x 100 Back #2 drill
200 Free
4 x 50 Br K, 2 hands back, 2 hands streamline in front
200 Free
100 EZ
4000

10/10/08 Judy

200SKP
6 x 50 on 1, work glide and catch
150 R:15 last 50 fast
6 x 25 on 30 2EZ, 2R, 2 Fast
200 R:15,steady
6 x 25 on:30 2,2,2
250 R:15, last 50 fast
6 x 25 on :30 2,2,2
300 R:15 steady
6 x 25 on :30 Easy
2(6 x 50) w/fins desc 1-3, 4-6 fastR 1 min between
100 EZ
3100

Wednesday, October 8, 2008

10/8/08 Orlin

300 Free
4 x 50 K
10 x 75 on 1:15, last 25 back or breast
6 x 200 on 3/3:30 150 build/50 stroke
12 x 25 Odd - swim, even- count strokes and reduce count
4 x 75 R:15 Middle 25 Stroke
100 EZ
3150

Monday, October 6, 2008

10/6/08 Tom B.

300 Free
4 x 50 - 25 hold/25 S
3 x[4 x 25 + 3 x 100 + 200]
4 x 25 mod, work stroke length and hold
3 x 100 FR/Bk
1st set - 75 Fr/25 Back Desc back R:15
2nd set- 50 Fr/50 Back
3rd Set- 25 Fr/75 Back
200 Free descend by set R:45
6 x 50 K w/fins on side rotate whole body to breath
8 x 25 1-5 2 EZ/Hd, 2 hd/EZ, 4 hard on 30
150 EZ
3000

Saturday, October 4, 2008

10/4/08 John D.

400 SKP
3 x 100 FT/Mid/Rr/S
5 x 100 Build on 1:40/1:50
5(3 x 150) on 2/2:15/2:25
odd sets Stroke, Even sets Free
100 EZ
6 x 75 ERF x 75on 1:30
2 x 100 50 EZ/50 CU and 50 EZ/50 Xbacks
4900

Friday, October 3, 2008

10/3/08 John D.

300 Fr/300 Rev IM KDS x 25
2(4 x 50) K with fins on 1 1st set, desc, 2nd FAST
50 EZ + 100 IM Drill
100 IM on 1:45/2 + 100 Free on 1:30/1:45 + 2 x 25 Fly on :40
100 IM on 1:45/2 + 100 Free on 1:30/1:45 + 2 x 25 Back on :40
100 IM on 1:45/2 + 100 Free on 1:30/1:45 + 2 x 25 Breast on :40
100 IM on 1:45/2 + 100 Free on 1:30/1:45 + 2 x 25 Free on :40
S or P 400 on 5:45/6 (HR 21-23 for 10 Sec.) + 200 S on 3/3:15 3:30 (HR 23-25)
400 EZ
3300

Wednesday, October 1, 2008

10/01/08 Frank

400 Fr
200K
100 K w/fins as board
3 x 100 stroke
2 x 200 w/T-shirt
5 x 100 #2 & 4 Stroke
100K
2 x 50 build
shirt off
100 sprint
8 x 28 w/fins sprint
200 EZ
2600

Monday, September 29, 2008

9/29/08 - Sara

400S
200P
200K

4 x 75 K/Dr/S (no fins) :15 rest
8 x 50 Descend 1-4 and 5-8 on 1:00
4 x 200 Build on 3:00/3:15/3:30
16 x 25 on :30 O:Fast E:EZ

300 Cool Down

TOTAL 3,000

Saturday, September 27, 2008

9/27/08 John D.

400 Free, 200 IM Dr + 100Fly K 700
200 Free, 100 IM Dr + 200 IM K 1200
6 x 50 on 1 2 scull (Ft, M,R, S), 2 Dr (CU, 3Pt, fist, x-backs) 1500
2 x 500 R: 20 Steady 2500
9 x 100 3IM, 3 Stroke, 3 Free on 2 3400
2 x 400 Neg Split 4200
3 x 100 4500

Friday, September 26, 2008

9/26/28 Nick Q.

300 S, 200 K, 200 Drill (CU,3-Pt, x-back, fist)
200 P
4 x 100 on 2
3 x 100 on 1:50
2 x 100 on 1:40
1 x 100 on 1:30
200 K no fins
500 Breath 3,5,7,5,3 x 100
6 x 75 middle 25 Choice on 1:15
200 EZ

Thursday, September 25, 2008

9/25/08 John D./Mike S

400S, 200 K on side, 200 P
400 S smooth +50K, 100 P
350 S or P working Core rotation and a good catch + 100 K, 50 P
300 S work turns in and out with streamline + 50 K, 100P
250 S alt 25 EZ, 25 Fast + 100 K, 50P
200 S neg Split
6 x 100 R:20 70-80 %
3650

Wednesday, September 24, 2008

9/24/08 Barry

300 Fr, 4 x 50 K desc, 200 Rev IM Dr/swim
8 x 75 Odd IM no free, Even Free ERF
3 (200 Free + 100 IM + 4 x 25 Stroke (Fly, Back, Br x set)
50 EZ
P300 Breath 3,5,7,5
2850

Monday, September 22, 2008

9/22/08 Jerry K.

500 S
100 K no fins
200 K on side w/fins
300 P
5 x 100 O - Fly/BK, E - Br/Fr
50 Drill/50 S
5 x 100 O - Free 50 Dr/50 S, E - Choice 50 Dr/50 S

5 x 100 Strong 80%, 15-20 Sec. rest
100-200 Cool
2700 +

Saturday, September 20, 2008

9/20/08 John D.

(200 S + 100 K + 100 Dr) x 3
#1 Free, #2 IM, #3 Stroke
5 x 100 Ft/mid/rear/swim
100 EZ
4(4 x 50) Dr on 1/1:05 IM order, 1 ea stroke
200 3-2-1-0
6 x 75K no fins, ERF x 25 on 2
100 EZ
6 x 50 w/fins on 1 FAST
100 EZ
8 x 125 on 2/2:15/2:30 75 Free/50 Stroke
4750

Wednesday, September 17, 2008

9/17/08 Mark Lewis

2 x 200 1. e/o 50 drill 2. e/o stroke
4 x 50 Odd 25 free/25 Stroke, evens Free
50 K
3 x 50 Odd 25 Free/25 Stroke, Evens Free
50 K
2 x 50 Odds 25 Free/25 Stroke, Evens Free
50 Kick
50 Fast
2 x 50
50 K
3 x 50
50 K
4 x 50
300-500 P breath alternating 3/5 x 50
10 x 25 K w/ fins on :30 FAST work streamline, fast kick
200 EZ

Monday, September 15, 2008

9/15/08 Mark Sullivan

200 free, 100 K, 100 Build
100 Swim, 100 Dr, 100 K, 100 S, 100 build 900
400 swim build x 100 1300
2 x 200 Build x 50 R:20 1700
4 x 100 build x 25 R:15 2100
400 P 2500
4 x 100 on 1:30 (L3), 1:45 (2,4), 2 (L1,5,6) 2900
200 EZ
3100

Saturday, September 13, 2008

9/13/08 John D.

400 Mix Choice
4 x
25 scull head 1st, face up, hands @ hips
25 feet 1st, face down, hands long
25 head first, face down, hands at hips
100 EZ
6 x 100 K choice no fins on 2/2:15/2:30
turns
100 EZ
4 x 25 fly on 35/40/45
2 x 50 Back on 1/1:05/1:10
2 x 75 Br on 1:20/1:30/1:40
100 Free on 1:30/1:40/1:50
S or P 2 x 600 Breath 3/4/5 by 50
3250

Friday, September 12, 2008

9/12/08 John D.

250 Fr
150 K
200 P
100 D
6 x 100 on 1:50 Descend starting at 50%
50 Br K arms locked in front
50 Breast K, arms @ sides, bring ankles into crook of hand
25 elem. back kick
25 slide K
50 double pullouts w/ 1 P/3 K breast drill
50 2R2L2W
3(4 x 100) R: 10 between 100's/R:30 after set
1. 25 Br Dr, 25 Br, 50 Free Swim
2. 25 Br Dr, 50 Br, 25 Free
3. 50 Br Dr, 25 Br, 25 Free
4. 100 Free
1st set - Breast, 2nd set Back, 3rd Set Free
2350/2750

Wednesday, September 10, 2008

9/10/08 John D.

400 Fr
200 K
200 P
200 Dr
4 x 50 on 1 descend
4 x 25 on :30 descend
150 3 strokes Free/3 strokes Back
50 K on Rt side/50 K on left side
2 x 50 bring 1 arm up to vertical, lower it to the hips, then do a full stroke, repeat with other arm
(PM only)-50 Lane line
50 Cup on forehead
25 hold right arm up, swim with left, 25 hold left up, swim with right
3 x 250 R:15 100 Free/50 Back Drill/100 Back Swim
2600

Monday, September 8, 2008

9/08/08 John D.

300S
100K
200P
100K
6 x 50 build on 1 1000
6 x 50 Freestyle Breakdown 1300
4 x 75 50 swim, 25 build on 1:15 1600
4 x 50 3-2-1-0 1800
50 3pt
50 xbacks
50 Catchup 1950

Saturday, September 6, 2008

9/6/08 John D.

400 Free
200 IM K/D
50 Bk/50 Br
400 P
50 Bk/50 Br
3 x (4 x 50) on 1:10 2 K, 2 Swim
3 x 400 (100 Back, 200 Free 100 Br) on 8/8:15/8/30 R:10-20 sec
4 x 25 on 45 Fly/fly Dr w/fins
2 x 200 alt Fr/Dr x 50
3500

Friday, September 5, 2008

9/5/08 Nick G. Part II

300S, 200 K, 300 P
4 x 25
2 x 50
4 x 25
3 x (200 S R:10-15
50 K no fins
4 x 25 fast on :30
50 K nf
100 IM)
200 EZ
2800

Wednesday, September 3, 2008

9/3/08 Nick G.

200 Catch-up

8 x 25 build

2 x 50 dolphin off wall, rotate body)

200-150-100-50 10-15 sec rest

175-125-75-25

150-100-50

100-75-50-25

75-50-25

50-25

25

200 ez

2400 + warmup

Monday, September 1, 2008

9/1/08

4 x 200 Swim, No splash, 2 sec. glide, Catch-up
3 x 100 Desc on 1:30/1:45
4 x 50 Build on 1
6 x 100 w/paddles (?) and fins on 1:40/1:50
2nd 25 head up, 4th 25 Fast
3 x 200 Rest 20 Hypo 3,4,5,6 x 50
3 x 100 K no fins on 1:50/2/2:15
2800

Saturday, August 30, 2008

8/30/08 John D.

4 x 200 SKPD
4(2 x 50) on 1:20/1:30
1. Free K on Ft
2. Back K on Back
3. dolphin K
4. 25 Breast/25 Choice
100 EZ
2 x 100 Scull (Ft, Mid, Rear, Swim)
100 EZ
2 x 500/450/400 R:20 Sec Hr 23 or 135
8 x 50 on 1 1-4 CU, 5-6 3 Pt, 7. 25 3 sec./25 2 sec 8. 25 1 sec/25 0 sec.
8 x 25 on :45 4 Free/4 IM

Friday, August 29, 2008

8/29/08 - Sara

Warm Up
400 Swim
200 Pull
200 Kick

10 x 50 Drill on 1
2 x [CU, 3Pt, Fist, Xback, Glide (3 sec / side)]

3 x 200 Cruise work turns
4 x 100 Build Up
5 x 50 25 Stroke/25 Free on 1
6 x 25 No Breath w/ fins

Cool Down 200

TOTAL 2900

Wednesday, August 27, 2008

8/27/08 Chris C.

200/100/200 SKP
6 x 25 sculling, (2 catch, 2 at insweep, 2 at finish)
6 x 25 free on :30 w/ 10 yards streemline off pushoff
6 x 50 on 1/1:10/1:20 25 3 strokes to modified catchup-pause x/ 10 K/25 swim
4(3 x 75) FEE, FFE, FFF x 4
10 sec rest between each 75 on 1st set, 1 min rest between
15 " " " " " " 2nd set, 1 min. rest
20 sec rest between each 75 on 3nd set, 1 min
30 sec rest between each 75 on 4th set
200 cooldown

Friday, July 25, 2008

7/25/08 Tom B.

600M Drill/rev-Up
6 x 100
2 - 50 Kick on side/25 Catch-up/25 DPS
2-25 Rhythm drill(6 beat kick then good rotation thru arm stroke/ 50 Build/25 ez
2 - 25 Fast/75 EZ

Main set
3 x (4 x 150)
1st set - 50 fast/ 100 recover; Desc fast 50's, 1-4 Rest 15 sec. with additional 30 after set
2nd set 75 easy/75 Fast Desc Fast 75 1-4 rest 15/ additional 1 min after set
3rd set100 fast/50 recovery, descend fast 100's 1-4, rest 15

for fun (200 M)
2 x 100 with fins, 50 kick on side, rotate side after 25M/ 25 Sprint/25 EZ

Warm Down at least 100 M
2700 Meters

Wednesday, July 23, 2008

7/23/08 Nick W.

4 x 100 R:10
50 EZ/50 Fast + 100 Long
100 EZ/100 Fast + 200 Long 1000
150 EZ/150 Fast + 300 Long 1600
100 EZ/100 Fast + 200 Long 2000
50 EZ/50 Fast + 100 Long 2200
100 EZ + Kick? 2300

Wednesday, July 16, 2008

7/16/08 Barry

300 Fr
2 x(150 Free/Stroke/Free x 50+ 100 build)
350P
250 Free
150 Pull
50 Free
K - 150, 100, 50
200 build R:20
2 x 100 Desc R:15
4 x 50 Desc R:10
200 Rev IM
200 IM
total 2900 M

Saturday, July 12, 2008

7/12/08 Sat by John D.

400S + 3 x 100 KPD 700
400P + 200K + 3 x 100 EZ on 2 1600
300P + 200D + 3 x 100 Mod on 1:55 2400
200P + 200Ch + 3 x 100 Fast on 1:45 3100
100P + 200Str + 3 x 100 EZ on 2:15 3700

Wednesday, July 9, 2008

07/09/08 - Sara

200 Swim
100 Kick
200 Pull
100 Kick

Main Set (each set 1- EZ, 2- Med, 3-Fast)
3 x 50 on 1:15
3 x 100 on 2:00
3 x 150 on 3:15
3 x 200 on 4:15

pick an interval that gives you at least 15 sec. rest, enough to be able to pick up the pace with each repeat

100 EZ

Fun set
4 x 50 1/2 run 1/2 swim (on the way back swim then run)

200 Cool Down

TOTAL 2600

Wednesday, June 25, 2008

6/25/08 Dennis (Is My Pull Buoy at the Right End?)

Warmup
400 Swim
4x100, alternate pull & kick by 100s

Main Set
300 at cruise pace, 150 pull, 100 kick, 50 fast
250 cruise, 150 pull, 100 build (Answer: Why, yes it is)
200 accelerate in & out of walls, 100 cruise, 100 build

6x50 alternate free/non-free (or fast/easy if you do free)

100 cooldown

2800

Monday, June 23, 2008

6/23/08 Various

Warmup on your own

1000 continuous swim
50 easy/50 fast
100 easy/100 fast
200 easy/200 fast
100 easy/100 fast
50 easy/50 fast

500
10x50 kick

Warmdown on your own

Wednesday, May 28, 2008

5/28/08 Barry (last short course workout to appreciate 25's)

300 (100 Free, 50 back, 50 Br, 100 free)
4 x 75 K
6 x 50 build
Twice thru
225 (175 R:5 +50) Get time @ 175
175 (125 R:5 + 50) get time @ 125
125
75
25
3 x 125 IM floating 50
5 x 75 EMF x 25
100 EZ

Monday, May 26, 2008

5/26/08 - Jerry

60 50s

Set 1 on 1:00
EZ Free
Fingertip
Catch Up
Three Point
Crossback
Crossback
Three Point
Catch Up
Fingertip
EZ Free

Set 2 on 1:00 KICK
Board
Right Side
Left Side
Back
Dolphin
Dolphin
Back
Left Side
Right Side
Board

Set 3 on 1:00 Stroke
EZ Free
Free
Breast
Back
Fly
Fly
Back
Breast
Free
EZ Fress

Set 4 on 1:00 Breathing
Breathe every 3rd stroke
4th
5th
6th
7th
7th
6th
5th
4th
3rd

Set 5 on 1:00 KICK
Repeat Set #2

Set 6 shrinking interval (pick one)
:55 :60
:55 :60
:50 :55
:50 :55
:45 :50
:45 :50
:40 :45
:40 :45
:35 :40
:35 :40

Cool Down
3,000 + cool down

Saturday, May 24, 2008

5/24/08 John D.

300 fr/300 IM (DKS x 25)
600 (50K/50 Sc/50P)
16 x 25 on 35 1 tech, 2 stroke 3 drill 4 sprint
100 Fr (R:5)+ 100 Stroke R;10
200 Fr (R:5) + 200 IM R:10
400 Free R:5 + 400 Stroke
800 Free + 800 IM (50 S/50 Dr)
400 Free + 400 IM
200 Free + 200 Stroke
100 Free + 100 IM
5 x 100 alterante 100 Swim, 100 Drill
6500

Friday, May 23, 2008

5/23/08 Tom F.

300 S
100 K
6 x 50 Drill (1. breath Every other, 2. Reach, 3. Finish, 4. One Arm, 5. Long strokes, 6. build
200 Pull
6 x 100 R:10 Sec
2/3 x 200 R: 20 sec
1/2 x 300 R: 20 sec
1 x 600
3000

5/23/08 Tom F.

Wednesday, May 21, 2008

5/21/08 John D. Attendence Record Setter @ 46

300S200K300P
10 x 50 on 1 Odd - Dr, Even - build 1300
10 x 50 on :55 choice 1800
8(75 strong +25 fast) on 2:10 Rest 10 Seconds after 75 2600
5 x 50 2 turn on 1 mix
2850

Monday, May 19, 2008

5/19/08 - Sara

5 x 100 choice
5 x 50 Kick
5 x 50 Dr/Swim by 25

8 x 25 Odd: Sprint Even: choice on :40
4 x 125 (50K/25Dr/50 sprint) rest :10
4 x 175 (75 no turns/100 Build)

3 x 200 Pull/Kick/Swim

100 EZ

TOTAL 3100

Saturday, May 17, 2008

5/17/08 John D.

200 Fr, 200 Br, 100K Br, 100 Dr Breast
200 Fr, 200 Bk, 100 Bk K, 100 Dr Back
200 Free 100 K fly, 100 Fly Dr
8 x 50 on 1 odd IM order dr/s x 25, even build Fr
2 x (3 x 300 Descend 70 - 80 - 90 %
100 Dr
300 IM K
4 x 25 on 35, EZ, build, Ez, Sprint) 4800
200 IM R:20 + 2 x 100 Fr on 1:20/1:30 + 6 x 50 on 1:10 Stroke + 100 K EZ
5600

Friday, May 16, 2008

5/16/08 Nick G.

200 SKP
4 x 50
8 x 25 1000
2 x
100 IM
2 x 50 K
150S
100 IMK
4 x 25 Sprint
3 x 50 ERF
3 x 100 Neg split
50 EZ 2200
3200

Wednesday, May 14, 2008

5/14/08 @ Kennedy John D.

2 x 300S, 200 K, 100 D 1200
6 x 25 w/fins rotation and modified catchup 1350
6 x 50 on 1/1:15 25 modified cu/25 Swim 1650
4(3 x 75) on 1/1:05/1:10/1:15/+ rest 30 seconds after each set of 3
Odd sets - 2 lengths EZ/1 Length Fast,
1 EZ/2 Fast
3 Lengths fast
Even Sets - 3 Lengths fast
2 fast/1 EZ
1 Fast/2 EZ 2550
4 x 125 (R:20) 2/2:20/2:40/3 3050
100 EZ 3150

5/14/08 Chris C.

200S, 200K, 200P, 200 D
8 x 25 K w/fins, arms at sides, work on rotation, progressing to a modified Catch-up stroke
3 x 50 on 1/1:05 25 S/25 modified Catch-up
4(3 x 75) on 1/1:05/1:10/1:15 (30 seconds Extra rest after each set)
odd 2 lengths EZ/1 Fast
1 EZ/ 2 lengths Fast
3 FAST
Evens 3 lengths FAST
2 fast/1 EZ]
1 fast/2 EZ
each set gets progressively more rest by 5 seconds.
4/5 x 50 K with fins
2250/2300

Monday, May 12, 2008

5/12/08 @ Kennedy w/ John D..

Shockingly similar to Saturday's :-)
400 free
200 Stroke Drill
300 P
100 Catch-up
6 x 150 R:10 Odd-drill, Evens Desc
3 x 300 R:10 Desc (basically ERF)
2 x 450 w/fins 50S/50K
3700
+ cooldown

5/12/08 - John C.

4 x 25
4 x 50
4 x 75
4 x 100

3 x 150 rest :20
4 x 125 Mid 25 Stroke
5 x 100 Even IM
6 x 75 E - F - R by 25
7 x 50 on 1:00 negative split
8 x 25 CD

TOTAL 3450

5/9/08 - Nick Q

200 swim
100 Drill IM
100 Kick IM
100 Swim choice

4 x 50 on 1:00
2/3 x 100 1:30/1:45
1/2 x 150 2:15/2:30
1 x 200
1/2 x 150 2:15/2:30
2/3 x 100 1:30/1:45
4 x 50 on 1:00

200 Kick
4 x 125 IM

200 Pull/CD

Saturday, May 10, 2008

5/10/08 John D.

400 Free
200 IM Dr
300 P
100 Catch-up
6 x 150 R:10 Odd - Drill, Evens Swim Descend
3 x 300 R:10 Desc to fast
2 x 450 50 S/50 K w/fins
1 x 900 strong
4600
cool 200 +

Wednesday, May 7, 2008

5/07/08 PM @ Kennedy John D./Jody R.

3 x (200 Fr + 100 Stroke Mix + 50 Dr) 2nd set - 100 is Kick
20 x 25 on 35 1st - 10 odds Drill, evens build,
2nd - 10 odds, build, evens sprint 1550
1 x 400 R:30
2 x 300 R:25
3 x 200 R:20
4 x 100 R:15 3550
250 (50 EZ/50 Dr) 3800

5/7/ 08 Dennis

Warmup
200 Swim, 400 Reverse IM, 200K, 200 Pull

4 x 150
Strong 100, Sprint last 50

200 Pull

4 x 150
Strong 50, Sprint 50, Strong 50

200 K--dolphin kick on back, every other :25-head & arms out of water (engage core)

4 x 150
Sprint 50, Strong 100

200 cool down

3400 yards

Monday, May 5, 2008

5/05/08 PM @ Kennedy John D.

2 x (400 S + 100 K) 1000
300 R:20
200 R:15
100 R:10 2200
twice
50 drills

Saturday, May 3, 2008

5/03/08 John D.

400 Free + 400 IM Dr 800
5 x 300 R:15 last 50 Fly 2300
1000 Back 3rd 100 Back Drill 3300
500 Breast odd 100's Swim, even 100's drill 3800
3 x (3 x 50) on 1:05 ERF x 50 4250
200 EZ

Friday, May 2, 2008

5/02/08 Barry's Workout From Santa Clara Masters Swim Club

150 WU
400 EZ
200 on 3
2 x 75 on 1:15
150 on 2:15
2 x 75 on 1:15
100 on 1:30
2 x 75 on 1:15
4 x 50 choice on :50
16 x 25 K on :30 No fins
50 EZ
6 x 100 2 each on 1:35/1:30/1:25
50 Ez
6 x 200 2 ea on 3:10/3/2:50
200 EZ
4150

5/1/08 Barry'

5/02/08 John D.

300S, 300P, 200K, 200 D
4(5 x 50)on 1/1:05
1 Build, 2 tech/drill 3 desc 4 12 1/2 Super Sprint/ 12 1/2 EZ
P300 + 3 x 100 on 1:25/1:30/1:35/1:45/2
P200 + 2 x 100 on 1:25/1:30/1:35/1:45/2
25 EZ, 25 Glide, 25 Catch-up, 25 EZ
3100

Thursday, May 1, 2008

05/01/08 Barry's Workout from Santa Clara Master's

150 WU
2 x 300 on 4:30
2 x 200 on 3
2 x 100 on 1:30
2 x 100 Im on 1:45
50 EZ
2 ( 2 x 50) Drill on 1 + 2 x 100 K no fins on 2)
100 EZ
8 x 75 (odds quicker then evens, no intervals
200 EZ
3100

Wednesday, April 30, 2008

4/30/08 Resistance by Frank

200 s,k,p
10 x 50s (cu, rt arm, lt arm, fist, back breast, balance, cu, tarzan, breath 3)
Put on t-shirt
5 x 100 s (all 15 sec rest)
4 x 75 s
3 x 50 s
2x 25
100 time sprint with shirt on
100 time sprint without shirt, should be 5 seconds faster
100 ez
100 kick

2500 yds total

Monday, April 28, 2008

4/28/08 John D.

300 S, 100 Drill, 4 x 50 on 1 buildup
200 K + K4 x 50 on 1/1:10
3(4 x 25) on 35 1 Good Catch 2nd set dr/tech/build/sprint 3 choice
2 x 400 R:30 + 4 x 100 on 1:30/1:45/2 Fast
200 Glide (2 seconds)
4 x 25 1 double arm back, 2 3 strokes free, 3 strokes back, 3 breast arms, flutter kick, 4 catchup
2900

Saturday, April 26, 2008

4/26/08 John D.

400 Choice
4 x (150 (50 DKS) reverse IM order + 3 x 50 Build on 1)
400 S 100 3-2-1-0 +300 long
200 Strong on 3/3:30
100 Fast on 1:30/1:45
100 Drill + 100 K
3 x (100 K on 2 + K 2 x 50 on 1 )
500 (50 Fr/50 fly Dr)
3 x 100 IM on 1:45/2
500 (50 fr/50 Back)
3 x 100 Free on 1:30/1:45/2
500 (50 Fr/50 Breast)
3 x 100 Stroke no freeon 1:45/2
5500

Friday, April 25, 2008

4/25/08 John D.

400 Choice Mix
6 x 100 odds 50dr/50K, Evens 50 Swim/50 K
3/4/5 x 100 IM or Back on 1:50/2
200/250/300 Free swim or pull
4 x 50 K on 1 w/fins FAST
300/400/500 100 Free/100 stroke, on the last 25 of each 100 Free, do 1 somersault midpool
2 x 250 1 choice 150Fast/100 EZ #2 100 K EZ + 3 x 50 Desc on 1
3000

Wednesday, April 23, 2008

4/23/08 - Judy

300 SKP

6 x 25 (1-3 Build, 4-6 Sprint)

75 (50 Strong/25 Build)
125 ( 75 " /50 ")
175 (100 " /75 ")
225 (125 "/100 ")
275 (150 "/125 ")
325 (175 "/150 ")
275 (10th 25 SPRINT)
225 (8th 25 SPRINT)
175 (6th 25 SPRINT)
125 (4th 25 SPRINT)
75 (2nd 25 SPRINT)

25 EZ

TOTAL 3150

Monday, April 21, 2008

4/21/08 - Orlin

200 EZ choice
8 x 50 Odd: drill / Even: swim
200 Pull (streamline off turns)

2 x 50 Kick on side
3 x 100 (75 kick/25 swim) descend the set

14 x 75 Descend by group (1-5, 6-9, 10-12, 13-14) R: 10, :30 between groups

8 x 50 Odd: drill / Even: Swim

TOTAL 2650

Saturday, April 19, 2008

4/19/08 John D.

200S, 200K, 200P
400 IM Dr 1000
Flip turns
P1500 Breath every 5 or P3 x 500 Desc R:20 2500
10 x 100 on 1:30/1:45/2 Descend 1-5, 6-10 3500
S1000(500 Free/500 Stroke or IM Dr or Stroke/Fr x 25 4500
200 EZ
4700

Friday, April 18, 2008

4/18/08 John D. for Greg

2 X 200 (100 Fist/100 Swim)

50 build on 45/55

150 (50 R, 50 L, 50 Swim)

50 build on 45/55

100 IM

50 Build on 45/55

100 K?

6 X 200 on 2:45/3/3:15/3:30

Odds - 80 % HR around 25 (220 - age x .8 or.9 /6 for # beats for 10 secs.)

Evens - 90% HR around 27-29

100 EZ + 200 IM Drill

4 x 75 on 1:15/1:25

Odds - Free ERF or Swim

#2 fly,back, breast, #4 Back, Breast, Free 3000/3100 w/1 x 100 K

100-200 EZ

3200/3300

Wednesday, April 16, 2008

4/16/08 @ Kennedy John D.

400S
200 K (50 R/50 L side)
300 Dr or Pull
100 choice
2(4 x 50 Desc on 1/1:10 + 100 Build)
3 x 300 10 sec rest
Breaststroke technique
2600

4/16/08 - Barry

Warm Up
300S/200K/300P

4 (5) x 250 50 Fast/100 Cruise/100 BU rest :30
EZ 50 - 100
6 x 75 Kick on side rest :20
7 x 50 Super 7 (50 Fly/25F 25 Bk/50 Bk/25 Bk 25Brst/50Brst/25 Brst 25 Fr/ 50Fr
400 (300) Pull

TOTAL: ~3050

Monday, April 14, 2008

4/14/08 Evenings @ Kennedy with John D.

300/400 S
4 x 100 choice 25K/50 Dr/25 S
4 x 50 Desc on 1:10
3(5 x 100) 1st set on 2/2:15/2:30 HR 20-23 = 120 - 138
2nd set on 2:15/2:30/2:45 HR 23-25 = 138 - 150
3rd set on 2:30/2:45 HR 25-28 = 150 - 168
100 all out! + 100 Ez
Breast stroke
2800

4/14/08 - Tom B.

Warm up
6 x 75 O: 50 Fist/25 Scull E: 50 DPS/25 Swim
6 x 50 Descend 1-3, 4-6
6x 25 O: Fast E: EZ

Main Set
6 x 150 1,2 Moderate - Rest :25/ 3,4 Faster - Rest :10/ 5,6 Fastest - Rest :05
6 x 100 " "
6 x 50 " "

Bonus
9 x 50 1-3 25 EZ Kick/25 Swim fast; 4-6 Moderate Kick; 7-9 25 EZ Swim/25 Kick fast

Total w/ Bonus: 3250

Saturday, April 12, 2008

4/12/08 John D.

400 Fr, 200 IM Dr, 200 K, 200 P
2 x (4 x 50 on 1 build + 100 Dr)
3 (4 x 25) on 40 IM order 1. dr 2. Build 3. 12 1/2 blast 4. sprint
P500 HR 20-24 R:30 + 5 x 100 IM's on 2
P400 HR 20-24 R:30 + 4 x 100 Free on 1:20/1:30/1:45/2
P 300 " " " " + 3 x 100 Free on 1:15/1:25/1:40/1:55
P 200 + 2 x 100 free on 1:10/1:20/1:35/1:50
200-300 EZ/Dr x 50
5000

Friday, April 11, 2008

4/11/08 - Mark Lewis

Warm up

8 x 50 drill on 1:00
16 x 25 kick w/ Fins underwater 1/2 way; 1-8 front, 9-16 back 

4 x 300 cruise, streamline off turns (or 2-3 x 300)
400 IM Drill (or 4 x 75 IM)
5 x 100 Pull

TOTAL 2900

Wednesday, April 9, 2008

4/9/08 - Gina

IMO Coaches that do not swim their workouts should not be allowed to torture MWM member swimmers.

400 Swim/Pull breathe x 3
300 IM drill
200 Swim/Pull breathe x 5
100 IM drill

10 x 25 Fly kick w/ fins on :30

4 x Broken 400 (100IM, 100 Fr, 100IM, 100 Fr) Descend the set / Rest :10 between 100s

EZ 50

TOTAL 2900

Monday, April 7, 2008

4/7/08 - Tom

Warm up

300 Free

Broken mile
300
250
200
150
100 IM
50
25
25
50
100 IM
200
300

8 x 50 Kick/Drill by 50 IM order

TOTAL 2450

Friday, April 4, 2008

4/04/08 Nick W.

2(4 x 50)
Catch-up, fist, glide, fingertip
200 EZ 600
8 x 25 fast on :45 800
8 x 50 Neg. split on 2 1200
8 x 100 on 2 Mid 50 fast 2000
50-100 EZ 2050

Wednesday, April 2, 2008

4/2/08 John D.

400 S, 400 K, 4 x 100 alst Pull/drill
6 x 50 free breakdown
8 x 50 mid to midon 1:10 fast turns
No meet
4 x 100 free R:20
50 EZ

Meet
2 x 50 on 200 Pace
200 K 200 EZ

Monday, March 31, 2008

3/31/08 - Jerry the Engineer

Warm Up

6 x 50 Kick on side no fins
100 EZ
3 x 200 (Drill/Swim by 50)
50 EZ

Complex Race Simulation Sprints
groups of 3/split the lane/NO CIRCLE swimming (diagram to be posted)
1 x 50
1 x 100
1 x 50
1 x 100

4 x 50 yd Relays

150 EZ/Pull

TOTAL 1,650

Saturday, March 29, 2008

3/29/08 John D.

Meet warmup
400/500 Free
400 K/D x 50
3 x 100 desc on 1:45
3 x 50 k/d
3 x 50 S/d
200 drill
8 x 25 fast on 1
Dist
2 x 500 R:30 HR 20-25
4 x 50 on 1:20 200 Pace
4 x 300 on 4:15/4:30/4:45/
100 ez/200 K
300 Dr 5200
Others
S or P 10 x 100 on 2 Desc 1-3
K200 EZ
K 5 x 50 on 1?1:10 last 1 hard
400 Stroke drill
4 x 50 fast on 1:30
200 Drill

Friday, March 28, 2008

3/28/08 Nick Q.

3 x 300 S/K/P
4 x 50 Drill - 1 Ketchup, 2 3 pt, 3 x-backs 4. fist
4 x 75 Build by 25
100 Cruise 5 sec.
50 FAST on 1
200/150 cruise
50 FAST on 1
400/300 cruise
50 FAST
200 cruise
50 fast
100 cruise
50 fast
100 EZ
5 x 50 K w/fins on :45 fast
300 P EZ
3200

Wednesday, March 26, 2008

3/26/08 PM @ Kennedy John D.

300 S
6 x 50 on 1:15 3 Drill, 3 build
800 S (200 S/200 glide
50 EZ/50 EZK
Reg
P4 x 400 R: 20 + 4 x 100 S 1:40
New
2 x 25 head position
2 x 25 k on side
50 shark fin
50 10 K
50 3pt
50 x backs
50 fist
50 arm down
300 (50S/50 Choice Drill)

3/26/08 - Sara

400 Swim
4 x 75 IM order (Drill/Kick/Swim)
6 x 50 Build

Main Set x 2

4 x 100 Free descend each 100 (1:30/1:45 or 3 x 100 on 2:00)
100 Pull
100 IM
50 Fly/50Bk
50 Bk/50 Brst
50 Brst/50 Fr
100 EZ

TOTAL 3,000

Tuesday, March 25, 2008

3/25/08 - Todd

This is a "you-should-have-stayed-in-bed" workout

400S
300K
300P

20 x 100 Descend interval by :05 for each set of 4 (1-4 1:40/1:45, 5-8 1:35/1:40, 9-12 1:30/1:35, 13-16 1:25/1:30, 17-20 1:20/1:30)

8 x 25 on :35 (2 x (Dr, BU, 1/2 Blast, Sprint))

EZ 100

TOTAL 3,300

Monday, March 24, 2008

3/24/08 PM @ Kennedy John D.

300/400 Free 400
4 x 100 desc interval 800
300P/400P 1200
3 x (4 x 50) 1. Dr 2. Tech build 3. 12 1/2 Blast,12 1/2 EZ 4 Sprint 1800
7 x 50 Freestyle breakdown 2150
8 x 100 R:20 3 Free/1 Back, 2 Free/2 Back 2950
50 EZ 3000
4 x 150 K 10/8/6 K on each side x 50 3600

3/24/08 - Nick G.

Warm up - 200SPKDr

4 x 25 Streamline (pretend you're Chris Tyler)
4 x 25 Freestyle breakdown
4 x 75 Middle 25 Fast
4 x 125 Free - Floating Fast 50/IM - Floating 50
4 x 75 Kick with fins Rt/Lft/Both by 25
8 x 25 on :25
100 EZ

TOTAL : 2,400 yds

Saturday, March 22, 2008

3/22/08 John D.

300S/300P
600 (100 IM/100 odd stroke mix)
3(4 x 25) on 45 1 Free, 2. Stroke (1. dr 2. bu 3 1/2 bl 4. sprint)
6/7/8 x 200 on 2:45/3:15/3:45 80% HR 23-27 for 10 sec.
100 EZ Swim + 100 EZ K

75 S
150
225
300
225
150
75

50 K
100 P
150 K
200 P
150 K
100 P
50 K

25 Swim EZ all
50
75
100
75
50
25
5700

Friday, March 21, 2008

03/21/08 John D, for Chris C,

2 x (150S + 100K + 150P)
5/6 x 100 on 1:45/2 50Dr/50S
4 x 75 E/M/F x 25 on 1:20/1:40/2
5 x 100 on 1:30/1:45/2
1. Cruise
2. 25 Fast/75 Cruise
3. 50 Fast/50 Cruise
4. 75 Fast/25 Cruise
5. 100 FAST
50 ez
5 X 100 Sprint Middle 50 on 1:45/2
if doing stroke, drill first and last 25, strokers do at least 2 of a stroke
50 EZ
2800

Wednesday, March 19, 2008

03/19/08 PM @ Kennedy John D.

300 S, 200K
4 x 50 arm down on breathing side 700
work on Streamline
S14 x 100 on 1:40/1:55/2:15 2100
Odd streamline
Evens 6 beat kick
100 EZ 2200
flip turns
100 ez 2300
4 x 50 fast on 1:15/1:30 2500
100 EZ 2600

3/19/08 - John "no time for announcements" Chihak

6 x 100 [2 x(Fr/Bk/Bst/Fr, Bk/Bst/Fr/Bk, Bst/Fr/Bk/Bst)

10 x 75 (decrease interval by :05 every 2, i.e. Ln 2&3 2x75 on 1:20, 2 x 75 on 1:15, 2 x 75 on 1:10, 2 x 75 on 1:05 and 2 x 75 on 1:00)

5 x 50 Kick (Alt Fr/Fly by 50, concentrate on weak leg on Fr)

Step Ladder
25 Rest :05
50 :10
75 :15
100 :20
75 :15
50 :10
25 :05

Extension Ladder
50 Rest :10
100 :15
150 :20
200 :25
150 :20
100 :15
50 :10

Cool Down
200

TOTAL 3,000 (+ extra EZ 100s)

Monday, March 17, 2008

3/17/08 pm @ Kennedy, John D.

3 x (200 S + 100 K + 100 Drill) #1 Free, #2 Stroke, #3 Choice
4 x 100 scull ft, mid, rear, swim 1600
3 x (4 x 50) alt Dr/S x 50 on me 2200
4/5/6 x 125 on R:15 or 2:15/2:30/3
75 free, 50 Back 2950
300 P breath 2,3,4,5,4,3 x 50 3250
4 x 50 EZ/R/EZ/L
3450

3/17/08 Dennis G

"This'll Drive You To Drink"

Warmup
400 Swim
250 Choice
5x50 e-m-f-m-e

Main
4x125 fast (at double your 100 interval)
5X200, Floating fast 50
4x75 Kick m-f-m
4x75 sprint 1:00 rest

200 cool down

3200

Saturday, March 15, 2008

3/15/08 John D.

300 SKP + 100 Dr
4 x 50 25 R/ 25L
Turns
50 EZ
100 Broken 10 @ 25s
100 EZ
Brst - Judy
P2 x 200 on 4/5
300 EZ
K4 x 150 on 2:45/3:15
S10 x 50 on 1:30 FAST BRST
2 x 300 Free ez
BACK - Tom Belin
300 Double arm Back
8 x 25 on 45 15M
100 EZ
S5 x 200 HARD Back on 3/3:30
100 EZ
S or P 12 x 100 HR 20-24 for 10 sec.
Dist - Everyone else
S3 x 800 neg split on 10/10:30/11
K4 x 100 on 2/2:30 no fins
300 EZ

Friday, March 14, 2008

3/14/08 Todd W.

400 Fr
4 x 74 KPS x 25
6 x 50 Dr/S
4 x 200 R:20 Cruise, pull, stroke, free
4 x 100 R:20 free cruise, stroke fast, free fast, stroke DPS
4 x 50 on 1 all stroke

100 EZ
4 x 150 K, Build, stroke, fast Free R:20
4 x 75 fast free descend.
3400

Thursday, March 13, 2008

03/12/08 Practice Workout - Craig Oney

2800 yards 3/12/2008
Warm-up
Drills 1-arm Fly, Breast with fly kick, catch-up free,etc 200
Freestyle+stroke (:20 rest)
Swim Free 400
Swim Favorite stroke 4x100
Kick Free 300
Swim 2nd favorite stroke 4x75
Pull Free 200
Swim 3rd favorite 4x50
Swim Free 100
Swim least liked stroke 4x25
IM
Swim 100
KICK
Kick Sprints 8x50
Swim-down
Swim Choice 100

3/13/08

400S 300K 300P

4 x 125 (75 Fr/50 Bk) Rest :15
3 x 100 IM Descend on 2:00
3 x 100 Fr Descend on 1:30
4 x 100 Kick (fly/right leg/left leg/free by 100)
2 x (75 Fr on 1:15/50 Stroke on 1:00/ 25 Blast on :30)

Total: 2800

Wednesday, March 12, 2008

3/12/08 @ Kennedy PM John D.

6 x 100 Desc
6 x 50 K Choice Desc 1-3, 4-6
4 (4 x 25) on 40 1. Free Drill 2. Back Dr. 3. Choice 4 Build
200 Free 3-2-1-0 x 50 + 200 back swim
100 Catch-up + 100 Back Catch-up
50 Crossback free + 50 back stroke strong
100 free Strong + 100 Back strong
200 Free + 200 alt 50 back/50 Brst
50 sharkfin
50 3 pt.
50 6/8/10 k
50 no splash
300 swim mix cool
3100

Tuesday, March 11, 2008

3/10/08 Frank

Kick Threshold

WARMUP: 400200 swim 200 pull
KICK/SKILL SET: 250
10 X 25 with fins1 & 2: fast dophin kicks underwater, then EZ freestyle3 & 4: 10 fast dolphins on back5 & 6: fast dolphins 1 arm fly7 & 8: fast dolphins UW, then EZ free9 & 10: Fly, starting with UW
MAIN SET:
300 freestyle pull, with 3,4,5 breathing pattern per 100
5 X 100 free on a sendoff that gives 20-25 seconds rest
First 50 of each 100 is moderate. Second 50 is concentrated kick
200 freestyle pull, with 3,4,5 breathing pattern
5 X 50 choice on descending sendoff. Try to swim each 50 at your race pace for a 100 plus ~:05. E.g., if you�re aiming for 1:00 on the 100 free, you should swim these 50s in 35 seconds or faster. Choose the sendoff ladder that will give you approx. 5 seconds rest on the final 50. 1:30 � 1:20 � 1:10 � 1:00 1:25 � 1:15 � 1:05 - :551:20 � 1:10 � 1:00 - :50 1:15 � 1:05 � :55 - :451:10 � 1:00 - :50 - :401:05 � :55 - :45 - :351:00 - :50 - :40 - :30
100 EZ recovery
4 X 100 with fins on a sendoff that gives approx. 30 seconds rest
SPEED SET: 100
4 X 25 SPRINT FREESTYLE with fins, swimming 2 abreast in each lane. Those swimming in the state meet do 4 starts from the blocks.
WARMDOWN: 100

Monday, March 10, 2008

3/10/08 PM @ Kennedy John D.

200 SKPS
12 X 50 ON 1:30 2 Right side, 2 left side, 2 build
3/4 x (100 free on 1:30/1:45/2 + 50 Back on 1/1:15/1:30)
2 x 25 breast kick - hands locked in front
2 x 25 breast kick - hands at waist, bring feet into hands
1 x 50 breast pull w/flutter kick
1 x 50 1/2 pull breast
1 x 50 Pull, Kick, Glide
100 free _ 100 Back + 100 Breast
2200

Saturday, March 8, 2008

3/8/08 John D.

600 Fr 200 KPD 1200
3 x 100 build on 1:30/1:45
75 stroke on 1:15/1:30
50 K/D on 1/1:10
25 sprint on 30 1950

Dist/400 IM
15 x 100 R:10 + 200 Fly Dr (50 R, 50L, 100 3R3L3 Whole)
10 x 100 R:10 + 200 Back D/S x 50
5 x 100 R:10 + 200 Brst D/k-S 5550

Stroke/Mid-Dist
6 x 100 on 1:30/1:45/2 (hr 18-22) + 200 Fly Dr 2750
3(4 x 50) on 50/55/1 Specialty 1 min rest between sets + 200 Back D/S x 50 3550
5(4 x 25) on 30 Odd sets Free, even sets stroke + 200 Br skds x 50 4250
200 Dr. 4450

600K w fins mix free,back, fly on back
200 EZ

Friday, March 7, 2008

3/07/08 Mark S.

300SKP
4 x 25 Build on :30
4 x (125 85-90 % on 2:30 + 50 Primary Stroke FAST R:60 + 25 K R:60)

100 EZ
8 x 25 on :45 Sprint
300 Pull Odd 50's breathe every 3 Even's every 6

TOTAL 2500

Wednesday, March 5, 2008

3/05/08 PM @ Kennedy John D.

200S, 200 Choice, 200K
2 x (25 hd 1st, face up, hands at hips
25 ft 1st, face up, hands overhead
25 hd 1st, face down, hands at hips)
backstroke Breakdown (6 x 50)
entry - place hand in the water little finger first, directly in front of the shoulder with palms facing out.
catch - after entry, mak a strong catch by truning hand down and out and pusing down on the water.
first downsweep - after the catch, sweep hand down and out, turning palm toward the pool bottom as you do so. Roll shoulders, hips and legs toward the downsweeping arm.
Upsweep - When the hand passes the deepest point, turn palm up and sweep up, in and backward in a diagonal path until the arm is flexed at 90 degrees. Pitch palm down and in as you do so.
Recovery - when arm is extended at the end of the recovery, lift shoulders out to initiate the recovery. The hands should leave the water thumb first, palm in. Recover arms directly overhead, rotating palm outward as it passes overhead. The Head remains still and unmoving, chin back.
3 x 100 K on side facing record board Rest:30

2 x (4 x 25 Free Rest:15 Breath on right side on the odds, left side on the evens.)
2 x 50 Back 2 second glide
2 x 75 Drill #1 Free, #2 Back
100 build R:15
2250

3/05/08 John D.

400S, 200K, 300P (100D) 900/1000
2(4 x 50) + 1 50 CU 2 50 x-back on 1 1400/1500
4 x 200 Broken 10 seconds @ 50 on 4:30 FOR TIME 2200/2300
200 EZ/Dr x 50 2400/2500
K300 w/fins 2700/2800
100 ez 2800/2900

Monday, March 3, 2008

3/03/08 Evenings @ Kennedy John D.

200Swim
100Kick
100Drill
100 2 sec glide
9 x 75 R:20 between 75
Swim, Kick, Swim x 25
Swim, Drill, Swim x 25
Swim, Choice, Swim x 25
flip turns
50 K with 1/4 recovery
50 K w/1/2 recovery
50 Rt arm only Back
50 left arm only Back
4 x 50
1st 50 3 seconds on a side backstroke
2nd 50 2 seconds on a side back
3rd 50 1 second on a side back
4th 50 - 0 seconds but stilll with nice glide on side on back
2 x 25 backstroke - counting strokes from the flags to the wall, to know where the wall is without having to look around.
10 x 50 R:20 Seconds Odds Free, Even 50's Backstroke
2150 yds

3/03/08 John D.

400/500 free + 150 K, 100 P, 200 Drill
4(100 + 50 + 25)
1. Free EZ + Med + Fast
2. IM + Stroke + FAST
3. Kw/fins + drill + fast
4. 100 Dr + 50 Build + 25 FASt
P400 + 4 x 100 on 1:30/1:45/2
S300 + 3 x 100 on 1:30/1:45/2
3050 + cool down

Saturday, March 1, 2008

03/01/08 John D.

400 Fr 400 IM K/D
2(3 x 100) desc on 1:30/1:45
3 x 50 K/d
3 x 50 S/D
2 x 25 off blocks
Check Off Challenge, 100 Free + 400 IM 1900

100 Free on 1:30/1:40/1:50
200 Free on 3/3:20/3:40
300 Free pm 4:30/5/5:30
400 Free 6/6:40

2900

Friday, February 29, 2008

2/29/08 John D.

400 Fr
300 (50 Fr/ 50 Bk Drill/50 Fr)
200 (50 Bk/ 50 Br/ 50 Br Dr/50 Bk)
100 Choice 1000
12 x 25 on :35 K w/fins
1-4 build with
5-8 sprint
9-12 Under h2O stream
P 4 x 100 Free breath 2,3,4,5/ 3,4,5,6 x 25
P 4 x 100 alt Brst/Fr R:10
2 x 200 Rest 1 min. FAST best stroke/IM
50-100 EZ
2550/2600

Wednesday, February 27, 2008

2/27/08 PM @ Kennedy, John D.

200 S
200 Kick on side
200 Drill
4 x 25 Ft. scull, Mid scull, rear scull, Swim
2 x 100 FT, Mid, Rear, Swim
50 count strokes
4 x 50 3-2-1-0 x 50, 3 sec on each side for a 50, 2 seconds on a side, etc.
50 count strokes
50 3 Pt. (touch hips, shoulders, forehead, then enter)
50 Weak arm - make a fist with your non-breathing arm
25 Tarzan
25 Tarzan Catch-up
300 S + 3 x 100 Descend + 6 x 50 Odd Swim, Evens Drill R:20
2100

2/27/08 Orlin

150 Free
200 P
200 Dr
4 x 125 Floating IMs
50 fly/25 BK/25 Brst/25 Fr
25 Fly/50 Bk/25 Brst/25 Fr
25 Fly/25 Bk/50 Brst/25 Fr
25 Fly/25 Bk/25 Br/50 Fr
4 x 50 K w/ fins on side
2 x 300
25 EZ/75 Fast, 50 EZ/50 Fast, 75 EZ/25 Fast
2 x 150 R:15 mid 50 non-free
8 x 25 on :45 Sprint
200 EZ
2550

Monday, February 25, 2008

2/25/08 PM @ Kennedy John D.

10 Min. Swim
K 2(100 EZ, 50 Stroke K, 25 K Sprint)
100 EZ
7 x 50 Freestyle Breakdown - Entry, Stretch, Catch, Down/insweep, out/upsweep, release, recovery
4 x 100 tech, smooth
6 x 100 2 50 Fast/50 EZ, 2 25 EZ/50 Fast/25 EZ, 2 50 EZ/50 Fast
100 EZ
2800

2/25/08 John D.

4 x 200 SKPD
8/9/10 x 150 4/5 on 2/2:15/2:30, 4/5 on 2:10/2:20/2:25 2300
100 EZ 2400
10 x 50 R:10 O kick on side w/fins, Evens drill 2900
4 x 25 mix
3000

Saturday, February 23, 2008

2/23/08 John D.

6 x 150 2 S, 2K, 2P
Freestyle stroke Breakdown 7 x 50
8 x 50 on 1:15 mid to mid 4 fr, 4 stroke
8 x 25 on 45 fast w/ good finish
check off challenge, 200 Fly, 50 Breast, 100 BK

Dist
P900 Even pace
300 cool
3350

Stroke
3 x 300 Odd IM/Stroke 75S/75 K
Even free - 150 even pace, 150 Desc
3050

Friday, February 22, 2008

2/22/08 - Tom B.

6 x 100 Odd 50K/50Dr Even Descend
12 x 25 1-3 Sprint/EZ 4 EZ 5-7 EZ/Sprint/EZ 8 EZ 9-11 EZ/Sprint 12 EZ

Main Set (x4)
150
25 side kick no fins
50 drill - rotation
75 build

200
#1 - 100 (15sec) 100
#2 - 50 (10 sec) 50 (10 sec) 100
#3 - 75 (10sec) 50 (10 sec) 50 (10 sec) 25
#4 - 4 x 50 (10 sec)

100 recovery

4 x 25 no breath

100 cool down

TOTAL

Wednesday, February 20, 2008

2/20/08 Barry B.

4 x 200 SKPRevIM
4 x 100 Kick on side w/fins alt sides 1200
Free/IM/Free
175/200/175 R:25
125/150/125 R:20
75/100/75 R:15
25/50/25 R:10
4 x 25 on 45 FAST
2600

Monday, February 18, 2008

2/18/08 Kennedy PM John D.

4 x 200 SKPD
3 x 300 R:10 #1 long and loose #2 build #3 HR 150 (25) 1700
K10 x 50 10K on each side then 5 strokes free 2200
review Freestyle drills x 50 ea
head position
Catch up
3 pt
3-2-1-0
fist
cross-backs
weak arm
arm down on breathing side
2600

2/18/08 - Gina

Warm Up on your own

6 x 50 Fly kick on your back w/ fins
8 x 125 Threshold pace 10-15 sec rest
200 Pull
200 IM drill
7 x 50 Complex IM (fly/fly, fly/bk, bk/bk, bk/brst,brest/brst, brst/fr, fr/fr)
300 Cool Down

TOTAL 2350 + your warmup

Saturday, February 16, 2008

2/16/08 John D.

400S, 200K, 200 P, 100 Stroke Drill
8 x 25 on :30 good catch
6 x 50 scull
1. ft 1st, on ft, hands long
2. ft 1st, on bk, hands long
3. head 1st, on bk, hands at hips
4. ft
5. mid
6. rear
4 x 50 on 1 build
50, 100, 200 Check off Swims
2 x 200 IM/stroke K
Mark L
6 x 100 on 2 alt Reg/double
8 x 25 on 40 alt s/15M
400 K alt bk/fly x 100
8 x 25 on 40 40 + rate
100 ez
Dist
2 x 800 r:20
P2(50 hard on :50 + 100 EZ on 1:40/1:50)

Friday, February 15, 2008

2/14/08 - Tom

8 x 50 Drill/Swim

400 Swim
4 x 100 IM
300 Swim
4 x 75 IM (drop Free)
200 Swim
4 x 50 IM order
100 Swim
4x 25 IM order

cool down on own

TOTAL 2400

Wednesday, February 13, 2008

2/13/08 John D. Kennedy PM

4 x 200 Free, no splash, touch leg, exagerate roll and bent arm recovery
3 x (3 x 100) 1 25 R, 25 L, 50 Swim 2. Catch - up 3 glide 1700
Streamline
2 x 25 head position
50 10 K on each side 1800
50 8 K on each side
50 6 k on each side 1900
50 Shark fin 1950
4 x 50 3-2-1-0 each, 2150
50 3 free strokes, 3 back strokes
2200

2/13/08 Nick W.

8 x 50 on 1 25 Drill/25 Swim
4 x (200 FAST on 4:30/5 + 100 FAST on 2/2:30 + 50 FAST on 1/1:15 + 100 Drill EZ)
Odd sets = IM or Stroke, Even Sets = Free
100 EZ
2300

Lots of rest for maximum speed! Need to be able to sprint, teach muscles to swim fast with Free, IM's, and Strokes.

Monday, February 11, 2008

2-11-08 Jerry

Warm Up
[50Dr/25Kick(side)/50Dr/25Kick] x 2
[50S/25K/50S/25K] x 3 descend the 50s

Threshold set
1 x 200 on 3:00/3:20/3:45
1 x 100 on 1:30/1:40/1:50
1 x 200 same interval for rest of set
2 x 100
1 x 200
3 x 100
1 x 200
2 x 100
1 x 200
1 x 100

100EZ (Ln3)

2 x 100 Kick

2/11/08 John D. Kennedy PM Practice

500 S
200 K no board on side
2 (3 x 50) on 1:20 1st set K free on ft., 2nd set - Kick back on back
100 Ez
Streamline
flip turns
200 EZ with flip turns
Freestyle Breakdown 8 x 50
1 Entry - in front of shoulder
2 stretch - stretch and glide as the other arm is finishing its stroke
3 catch - elbow stays stationary as hand moves down to feel catch
4 down/insweep - sweep down to the midline
5 out/upsweep - rotate palm outwards
6 release - turn palm in to thigh to release pressure of whater on hand
7 recovery - bent elbow, keeping hand close to the body, elbow high, on side
8 all together
100 Catch-up
1700?

Saturday, February 9, 2008

2/9/08 - John D.

warm up
200 SKPDrS

2 x 100 Scull (front, mid, rear, swim)
4 x 50 Build Up and Descend
6/7/8 x 100 on 2:00/2:30/3:00 fast
100 EZ
6 x 25 Drill (2 HU/CU, 2 Rotisserie, 2 Brst w/ dolphin kick)
100 EZ

And lest we not forget the ridiculously awful attempt to send the Wash Boys off to the state meet with a ...ahem... cheer *\o/*
25 Body glide/25 swim (headdown in utter humiliation)

TOTAL 2600/2500/2400

Friday, February 8, 2008

2/8/08 - John D.

300S 200K 300P

4 x 100 IM (Dr/K/Dr/S x 100)
50 Fly dr (2R 2L) w/ fins
50 Fly dr (2R 2L) w/fins
100 Back dr (3R 3L) w/ fins
150 Back w/ fins
250 25 dolphin kick/25 Brst
400 Pull breathe 2/3 x 50
250 Fly Dr 2R 2L/dolphin kick x 25
150 Back w/ fins
100 25 dolphin kick/25 Brst
50 Fr count strokes, get time
50 Fr same strokes, faster time

Cool Down ?

Total: 2800

Monday, February 4, 2008

2/4/08 - Nick G.

Warm up on your own

Main Set
4 x 50 Build
8 x 25 Kick no fins on ?

3 x 100 Moderate 1:30/1:45
200 All out
100 EZ

3 x 75 Moderate 1:15/1:20
150 All out
75 EZ

3 x 50 Moderate :50/1:00
100 All out
100 EZ

3 x 25 Moderate :30/:35
50 All out

Cool Down

TOTAL (Not including warm up or cool down): 1,925

Something might be missing Nick had said the main set was 2100

2/04/08 PM @ Kennedy John D.

100/150/200 SKPDS
4 x 100 1 & 2 scull - Front, Mid, Rear, Swim, 3 & 4 alt 50 Catch-up/50 Cross-backs
4 x 75 build on 1:30 E/R/F x 25
200 Swim/stroke/choice strong effort
Technique
50 3 point drill - hips, shoulders, forehead, enter 1950
100 3-2-1-0 2050
25 head position/balance 2075
75 Swim - best stroke 2150

Saturday, February 2, 2008

02/02/08 Sat. John D.

300S 200KPDS (200 of Each)
(split into Groups)
Dist
K 800 w/fins + 4 x 25 FAST
Others
K 500 w/fins + 300 no fins + 4 x 25 FAST
Split into groups
Others
15 x 100 on 1:30/1:45/2 5 Free P/5 Stroke/5 IM
Dist
P800 + 500 Strong + 800 P
then
Stroke
6 x 200 stroke on 2:30/2:45/3
Sprint
20 x 50 10 on 1, 10 on :50

5300/5700

Friday, February 1, 2008

02/01/08 Nick Q.

200 S/100 K/ 100 S
12 x 50 on 1 odds - swim, Evens Kick - no fins
350/400/500 P build
4/5 x 100 on 1:25/1:35/1:45/2 10 sec rest
2/3 x 200 on 3/3:15/3:30 20 sec rest (I'm not sure of the interval)
10 x 25 swim FAST on :30 Stroke/free
150 Cool
3000

Wednesday, January 30, 2008

1/30/08 - Sara

Warm Up
200 Swim
200 Drill

Main Set
150 Pull on 2:30/3:00
4 x 25 SPRINT on 1:00
150 Swim on 2:30/3:00
4 x 50 SPRINT on 1:30
150 Pull on 2:30/3:00
2 x 75 SPRINT on 2:00
150 Swim on 2:30
1 x 100 SPRINT on 2:30
150 Pull on 2:30/3:00
2 x 75 SPRINT w/fins on 2:00
150 Kick w/fins on 2:30/3:00
4 x 50 SPRINT w/fins on 1:30
150 Swim on 2:30/3:00
4 x 25 SPRINT w/fins on 1:00

Cool Down
200 EZ

TOTAL: 2,650

Monday, January 28, 2008

1/28/08 - John D.

200 SKPDr
100 Crossback
2 x 50 BU
4 x 25 Blast/Fast by 25

8 x 100 on 1:30 or 7 x 100 on 1:45
50 EZ
8 x 100 on 1:45 or 7 x 100 on 2:00 (set #2 2-3 sec faster per 100)
300 warm down (100 EZ/100 kick on side/100 CU)

TOTAL: 3,050 or 2,850

Wednesday, January 23, 2008

Today's Workout 01/23/08

Warm-up
Swim Free 200
Pull IM 200
Kick Choice 200

Free
Swim each effort 5 sec faster 4x200
Kick 8x25
Pull very easy 100

IM
Swim
4x125
#1: 100+25 Fly
#2: 100+25Back
#3: 100+25 Breast
#4: 100+25 Free

IM/Free
12x25 1-4 IM
5-8 Free
9-12 IM

Warm Down 200

Total 2700 (If I added correctly)

Saturday, January 19, 2008

1/19/08 - The Sub-Zero Gearhart Grind

A real treat for one and all who braved the below zero temps and this 5,200 yard workout.

WARM up
500 Swim
400 IM (Kick/Drill by 25)

ROUND 1 (swim your lane's workout and then move to the next lane)
LANE 1
5 x 100 on 2:00 FAST

LANE 2
twice through this set
100 on 1:40
75 on 1:20
50 on 1:00
25 on :30

LANE 3
500 swim (75 EZ/25 FAST)
100 EZ

LANE 4
4 x 125 IM with floating 50
IM #1 - 50FL/25BK/25BR/25FR
IM #2 - 25FL/50BK/25BR/25FR
etc.

LANE 5
10 x 50 Kick on :50

LANE 6
10 x 50 on :50

ROUND 2
LANE 1
8 x 25 Underwater (breathing optional)

LANE 2
8 x 25 Back

LANE 3
8 x 25 Breast

LANE 4
8 x 25 Fly/Free

LANE 5
8 x 25 IM order

LANE 6
8 x 25 Free (or Fly since FR looks a lot like FL)

TOTAL 5,200

Friday, January 18, 2008

1/18/08 - t-shirt workout

Warmup
200 IM
200 IM kick
10 x 50 (4-scull, 2-catchup, 4-build)
Stretch out shoulders
Put on T-Shirt
200, 400, 600 swims
100 back
100 breast
Take off T-Shirt
100 Sprint
50 Sprint
3x25 off blocks
100 EZ swim
Total 2675 yards
This workout was quite a drag!
Coach Frank

Wednesday, January 16, 2008

01/16/08 John D.

200 SKP(IM Dr) 800
K 8 x 25 on 40 Desc 1-4, 5 - 8 FAST no fins 1000
K 3 x 100 on 2:15/2:30 no board on side, no fins 1300
4(3 x 50) on 50/1/1:10 if not doing stroke, Swim Fast Free 1-3.
fly/back
Back/Br
Br/Fr 1900
50 stretch on 1, rotate onto side, roll hips and shoulders, glide
2 x 25 FAST on 30 2000
50 EZ stretch/glide 2050

Monday, January 14, 2008

1/14/08 John D.

400 S, 200 K, 200 3 pt High elbow 800
2(4 x 50) on 1 1st set alt CU & Cross-backs, 2nd set build 1200
2 x 300 K w/fins on 4:30 250 W/O fins 1800
5 x 100 fast on 1:45 + 100 EZ 2400
4 x 100 fast on 1:45 + 100 EZ 2900

Saturday, January 12, 2008

1/12/08 John D.

600 Free + 4/5 x 100 25 EZ,50 BU,25 Fast
400 IM 25K, 50 Dr, 25 Swim + 4/5 x 100 25 sprint/50 Dr, 25 Build
Do 100 IMs by 1. IM 2. BkBrFrFly 3. BrFrFlyBk 4. FrFlyBkBr 5. IM
4 x 200 on 2:45/3/3:15 HR 26 - 29 Pick Interval where you get 10-20 Sec. rest
3 x 200 on 2:40/2:55/3:10
2 x 200 on 2:35/2:50/3:05
1 x 200 on 2:30/2:45/3:00
4000

Friday, January 11, 2008

01/11/08 Judy K.

200 SKPD
3 x (25 Free Dr + 25 Free swim + 25 stroke Drill + 25 St Swim + 25 Fr Dr + 25 Fr S) on :30
3 x (25 EZ/75 Fast + 50 EZ/50 Fast + 75 EZ/25 Fast) on 2 (didn't do the last repeat of the last set)
100 EZ
2150

Wednesday, January 9, 2008

1/9/08 - Orlin

4 x 100 (75 Free/25 Back)
4 x 75 Kick (EZ/Med/Fast by 25)
12 x 25 (3 x (EZ/BU/Build Down/Fast)
12 x 50 Threshold pace :10 rest
8 x 25 Drill/Sprint by 25 on :45
200 Cool Down

TOTAL: 2,000

Monday, January 7, 2008

01/07/08 - Mark S.

4x75 25 Swim/25 Drill/25 Swim (Free)

Main Set - All free, fast pace
2x200 :20 rest
3x100 :10 rest
4x50 :10 rest

10x50 Sprints on 1:00 (Free or stroke)

10x25 (Sprints on ?)

100 Cool Down

TOTAL: 2050

Saturday, January 5, 2008

01/05/08 John D.

400 Free
4(3 x 50) on 1 Odds drill, Evens - Swim, sets 1 & 2 fly/back, back/br, Br/Free, sets 3 & 4 Fly, Back, Breast
streamline & flip turns
20 x 25s on 35 1-6 build, 7-20 pull fast
S 12 x 100 on 6 stroke on 1:30/1:40/1:50, 6 Free on 1:15/1:25/1:35
K 12 x 50 on 50/1 w/fins make!
6 x 50 on 50 25 Fast/25 EZ
100 EZ
25 Super FAST
75 EZ
200 EZ

Friday, January 4, 2008

01/04/08 Tom B.

300 S
3 x 200
#1 Fist
#2 2 x (25 Ft scull, 50 CU, 25 Max DPS)
#3 build x 50
12 x 25 alt Kick/Swim (Kick Moderate, swim is fast

(4 x 100) R:10 + 12 x 25 3 x (2 x 25 kick (immersion)/25 Drill/25 Swim)
(4 x 100) R:20 + 4 x 25 + 1 x (2 x 25 Kick/25 Dr/25 Swim)
(4 x 100) R:30 + 4 x 25 + 1 x (2 x 25 Kick/25 Dr/ 25 Swim)
100 EZ
3000

Wednesday, January 2, 2008

Nick who??????????????

12/29/07 John D.

400 S 300 K no board
Backstroke Breakdown
1. Entry - Place hand in the water little finger first, directly in front of the shoulder with palms facing out.
2. Catch - After entry, make a strong catch by turning the hand down and out, pushing down on the water.
3. First Downsweep - After the catch, sweep hand down and out, turning the palm toward the pool bottom as you do so. Roll the shoulders, hips, and legs toward the downsweeping arm.
4. Upsweep - When hand passes the deepest point, turn palm up and sweep it up, in, and backward in a diagonal path until arm is flexed at 90 degrees. Pitch palm up and in as you do so.
5. Final downsweep - as the hand approaches the surface, swiip back and down past your thigh. Pitch palm down and in as you do so.
6. Recovery - When arm is extended at the end of the recovery, lift shoulders out to initiate the recovery. Hands should lift thumb first, palm in. Recover arms directly overhead, rotating palm outward as it passes the head. Head remains still and unmoving, chin back.

Turns
Dist
S or P 5 x 300 on 4:15/4:30/ 4:45

Others
8(100 on 1:20/1:30/1:45 + 50 on 50 or 1)

Back
12 x 25 back on 30 40+ rate High turnover
K5 x 200 w fins on 3/3:30 at least 1 dolphin on back
s100 EZ
2(3 x 100) on 1:20/1:30/1:40 Hard 1 min rest between sets

Free
K 8 x 100 on 1:45/2 w/fins
200 EZ
s3 x 150 on 2:30 Hard
100 EZ

Breast
P5 x 100 on 2:15/2:30
800 Brst every 4th length fast

01/02/08 Barry B.

100 Free/200 IM drill
200 K
100 P
12 x 100 1:45/2 desc 1-4, 5-8, 9-12
300 K 25 EZ/25 Fast
100 EZ
2200