Monday, September 29, 2008

9/29/08 - Sara

400S
200P
200K

4 x 75 K/Dr/S (no fins) :15 rest
8 x 50 Descend 1-4 and 5-8 on 1:00
4 x 200 Build on 3:00/3:15/3:30
16 x 25 on :30 O:Fast E:EZ

300 Cool Down

TOTAL 3,000

Saturday, September 27, 2008

9/27/08 John D.

400 Free, 200 IM Dr + 100Fly K 700
200 Free, 100 IM Dr + 200 IM K 1200
6 x 50 on 1 2 scull (Ft, M,R, S), 2 Dr (CU, 3Pt, fist, x-backs) 1500
2 x 500 R: 20 Steady 2500
9 x 100 3IM, 3 Stroke, 3 Free on 2 3400
2 x 400 Neg Split 4200
3 x 100 4500

Friday, September 26, 2008

9/26/28 Nick Q.

300 S, 200 K, 200 Drill (CU,3-Pt, x-back, fist)
200 P
4 x 100 on 2
3 x 100 on 1:50
2 x 100 on 1:40
1 x 100 on 1:30
200 K no fins
500 Breath 3,5,7,5,3 x 100
6 x 75 middle 25 Choice on 1:15
200 EZ

Thursday, September 25, 2008

9/25/08 John D./Mike S

400S, 200 K on side, 200 P
400 S smooth +50K, 100 P
350 S or P working Core rotation and a good catch + 100 K, 50 P
300 S work turns in and out with streamline + 50 K, 100P
250 S alt 25 EZ, 25 Fast + 100 K, 50P
200 S neg Split
6 x 100 R:20 70-80 %
3650

Wednesday, September 24, 2008

9/24/08 Barry

300 Fr, 4 x 50 K desc, 200 Rev IM Dr/swim
8 x 75 Odd IM no free, Even Free ERF
3 (200 Free + 100 IM + 4 x 25 Stroke (Fly, Back, Br x set)
50 EZ
P300 Breath 3,5,7,5
2850

Monday, September 22, 2008

9/22/08 Jerry K.

500 S
100 K no fins
200 K on side w/fins
300 P
5 x 100 O - Fly/BK, E - Br/Fr
50 Drill/50 S
5 x 100 O - Free 50 Dr/50 S, E - Choice 50 Dr/50 S

5 x 100 Strong 80%, 15-20 Sec. rest
100-200 Cool
2700 +

Saturday, September 20, 2008

9/20/08 John D.

(200 S + 100 K + 100 Dr) x 3
#1 Free, #2 IM, #3 Stroke
5 x 100 Ft/mid/rear/swim
100 EZ
4(4 x 50) Dr on 1/1:05 IM order, 1 ea stroke
200 3-2-1-0
6 x 75K no fins, ERF x 25 on 2
100 EZ
6 x 50 w/fins on 1 FAST
100 EZ
8 x 125 on 2/2:15/2:30 75 Free/50 Stroke
4750

Wednesday, September 17, 2008

9/17/08 Mark Lewis

2 x 200 1. e/o 50 drill 2. e/o stroke
4 x 50 Odd 25 free/25 Stroke, evens Free
50 K
3 x 50 Odd 25 Free/25 Stroke, Evens Free
50 K
2 x 50 Odds 25 Free/25 Stroke, Evens Free
50 Kick
50 Fast
2 x 50
50 K
3 x 50
50 K
4 x 50
300-500 P breath alternating 3/5 x 50
10 x 25 K w/ fins on :30 FAST work streamline, fast kick
200 EZ

Monday, September 15, 2008

9/15/08 Mark Sullivan

200 free, 100 K, 100 Build
100 Swim, 100 Dr, 100 K, 100 S, 100 build 900
400 swim build x 100 1300
2 x 200 Build x 50 R:20 1700
4 x 100 build x 25 R:15 2100
400 P 2500
4 x 100 on 1:30 (L3), 1:45 (2,4), 2 (L1,5,6) 2900
200 EZ
3100

Saturday, September 13, 2008

9/13/08 John D.

400 Mix Choice
4 x
25 scull head 1st, face up, hands @ hips
25 feet 1st, face down, hands long
25 head first, face down, hands at hips
100 EZ
6 x 100 K choice no fins on 2/2:15/2:30
turns
100 EZ
4 x 25 fly on 35/40/45
2 x 50 Back on 1/1:05/1:10
2 x 75 Br on 1:20/1:30/1:40
100 Free on 1:30/1:40/1:50
S or P 2 x 600 Breath 3/4/5 by 50
3250

Friday, September 12, 2008

9/12/08 John D.

250 Fr
150 K
200 P
100 D
6 x 100 on 1:50 Descend starting at 50%
50 Br K arms locked in front
50 Breast K, arms @ sides, bring ankles into crook of hand
25 elem. back kick
25 slide K
50 double pullouts w/ 1 P/3 K breast drill
50 2R2L2W
3(4 x 100) R: 10 between 100's/R:30 after set
1. 25 Br Dr, 25 Br, 50 Free Swim
2. 25 Br Dr, 50 Br, 25 Free
3. 50 Br Dr, 25 Br, 25 Free
4. 100 Free
1st set - Breast, 2nd set Back, 3rd Set Free
2350/2750

Wednesday, September 10, 2008

9/10/08 John D.

400 Fr
200 K
200 P
200 Dr
4 x 50 on 1 descend
4 x 25 on :30 descend
150 3 strokes Free/3 strokes Back
50 K on Rt side/50 K on left side
2 x 50 bring 1 arm up to vertical, lower it to the hips, then do a full stroke, repeat with other arm
(PM only)-50 Lane line
50 Cup on forehead
25 hold right arm up, swim with left, 25 hold left up, swim with right
3 x 250 R:15 100 Free/50 Back Drill/100 Back Swim
2600

Monday, September 8, 2008

9/08/08 John D.

300S
100K
200P
100K
6 x 50 build on 1 1000
6 x 50 Freestyle Breakdown 1300
4 x 75 50 swim, 25 build on 1:15 1600
4 x 50 3-2-1-0 1800
50 3pt
50 xbacks
50 Catchup 1950

Saturday, September 6, 2008

9/6/08 John D.

400 Free
200 IM K/D
50 Bk/50 Br
400 P
50 Bk/50 Br
3 x (4 x 50) on 1:10 2 K, 2 Swim
3 x 400 (100 Back, 200 Free 100 Br) on 8/8:15/8/30 R:10-20 sec
4 x 25 on 45 Fly/fly Dr w/fins
2 x 200 alt Fr/Dr x 50
3500

Friday, September 5, 2008

9/5/08 Nick G. Part II

300S, 200 K, 300 P
4 x 25
2 x 50
4 x 25
3 x (200 S R:10-15
50 K no fins
4 x 25 fast on :30
50 K nf
100 IM)
200 EZ
2800

Wednesday, September 3, 2008

9/3/08 Nick G.

200 Catch-up

8 x 25 build

2 x 50 dolphin off wall, rotate body)

200-150-100-50 10-15 sec rest

175-125-75-25

150-100-50

100-75-50-25

75-50-25

50-25

25

200 ez

2400 + warmup

Monday, September 1, 2008

9/1/08

4 x 200 Swim, No splash, 2 sec. glide, Catch-up
3 x 100 Desc on 1:30/1:45
4 x 50 Build on 1
6 x 100 w/paddles (?) and fins on 1:40/1:50
2nd 25 head up, 4th 25 Fast
3 x 200 Rest 20 Hypo 3,4,5,6 x 50
3 x 100 K no fins on 1:50/2/2:15
2800