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