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