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