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