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