Saturday, August 30, 2008

8/30/08 John D.

4 x 200 SKPD
4(2 x 50) on 1:20/1:30
1. Free K on Ft
2. Back K on Back
3. dolphin K
4. 25 Breast/25 Choice
100 EZ
2 x 100 Scull (Ft, Mid, Rear, Swim)
100 EZ
2 x 500/450/400 R:20 Sec Hr 23 or 135
8 x 50 on 1 1-4 CU, 5-6 3 Pt, 7. 25 3 sec./25 2 sec 8. 25 1 sec/25 0 sec.
8 x 25 on :45 4 Free/4 IM

Friday, August 29, 2008

8/29/08 - Sara

Warm Up
400 Swim
200 Pull
200 Kick

10 x 50 Drill on 1
2 x [CU, 3Pt, Fist, Xback, Glide (3 sec / side)]

3 x 200 Cruise work turns
4 x 100 Build Up
5 x 50 25 Stroke/25 Free on 1
6 x 25 No Breath w/ fins

Cool Down 200

TOTAL 2900

Wednesday, August 27, 2008

8/27/08 Chris C.

200/100/200 SKP
6 x 25 sculling, (2 catch, 2 at insweep, 2 at finish)
6 x 25 free on :30 w/ 10 yards streemline off pushoff
6 x 50 on 1/1:10/1:20 25 3 strokes to modified catchup-pause x/ 10 K/25 swim
4(3 x 75) FEE, FFE, FFF x 4
10 sec rest between each 75 on 1st set, 1 min rest between
15 " " " " " " 2nd set, 1 min. rest
20 sec rest between each 75 on 3nd set, 1 min
30 sec rest between each 75 on 4th set
200 cooldown