Friday, July 25, 2008

7/25/08 Tom B.

600M Drill/rev-Up
6 x 100
2 - 50 Kick on side/25 Catch-up/25 DPS
2-25 Rhythm drill(6 beat kick then good rotation thru arm stroke/ 50 Build/25 ez
2 - 25 Fast/75 EZ

Main set
3 x (4 x 150)
1st set - 50 fast/ 100 recover; Desc fast 50's, 1-4 Rest 15 sec. with additional 30 after set
2nd set 75 easy/75 Fast Desc Fast 75 1-4 rest 15/ additional 1 min after set
3rd set100 fast/50 recovery, descend fast 100's 1-4, rest 15

for fun (200 M)
2 x 100 with fins, 50 kick on side, rotate side after 25M/ 25 Sprint/25 EZ

Warm Down at least 100 M
2700 Meters

Wednesday, July 23, 2008

7/23/08 Nick W.

4 x 100 R:10
50 EZ/50 Fast + 100 Long
100 EZ/100 Fast + 200 Long 1000
150 EZ/150 Fast + 300 Long 1600
100 EZ/100 Fast + 200 Long 2000
50 EZ/50 Fast + 100 Long 2200
100 EZ + Kick? 2300

Wednesday, July 16, 2008

7/16/08 Barry

300 Fr
2 x(150 Free/Stroke/Free x 50+ 100 build)
350P
250 Free
150 Pull
50 Free
K - 150, 100, 50
200 build R:20
2 x 100 Desc R:15
4 x 50 Desc R:10
200 Rev IM
200 IM
total 2900 M

Saturday, July 12, 2008

7/12/08 Sat by John D.

400S + 3 x 100 KPD 700
400P + 200K + 3 x 100 EZ on 2 1600
300P + 200D + 3 x 100 Mod on 1:55 2400
200P + 200Ch + 3 x 100 Fast on 1:45 3100
100P + 200Str + 3 x 100 EZ on 2:15 3700

Wednesday, July 9, 2008

07/09/08 - Sara

200 Swim
100 Kick
200 Pull
100 Kick

Main Set (each set 1- EZ, 2- Med, 3-Fast)
3 x 50 on 1:15
3 x 100 on 2:00
3 x 150 on 3:15
3 x 200 on 4:15

pick an interval that gives you at least 15 sec. rest, enough to be able to pick up the pace with each repeat

100 EZ

Fun set
4 x 50 1/2 run 1/2 swim (on the way back swim then run)

200 Cool Down

TOTAL 2600