Friday, October 31, 2008

10/31/08 Craig Olson

8 x 50 on 1 Odd Swim, Even Drill
3 x 100 K w/fins on 2
8 x 75 IM no free R: 15
6 x 100 Free, 25 Build, 50 Sprint, 25 EZ R: 20
4 x 150 Fly/Free, Back/Free, Breast/Free R:30
100 EZ
2600

Wednesday, October 29, 2008

10/29/08 Mark Liabo

400 S
4 x 50 K R:15
4 x 50 P on 1
4 x 200 Swim Desc on 3:30
50 EZ
4 x 100 on 2 Desc
50 EZ
5 x 50 P on 1 bilateral breathing
50 Ez
5 x 50 Swim on 1 FAST
50 EZ
2700

Monday, October 27, 2008

10/27/08 Chris Tyler

300S, 200 K, 200P
6 x 50S 1st 25 IM order, no free, 2nd 25 Free on 1
4 x 75 K R:15
6 x 100 50 Free, 25 IM order no free, 25 Free on 1:30/1:45/2
4 x 200 100 Free, 50 Sprint, 50 Free on 3/3:20/3:40
12 x 25 on :30 Odd Stroke, Even Free
Cooldown
3000 + cooldown

Saturday, October 25, 2008

10/25/08 John D.

200 SKPD
4 x 150 on 2:10 + 600 P
4 x 125 on 1:50 + 500 K with lights
4 x 100 on 1:30 + 400 S
4 x 75 on 1:10 + 300 P
4 x 50 on 50 + 200 3-2-1-0
4 x 25 on 30 + 100 loosen
5000

Friday, October 24, 2008

10/24/08 Chris C.

300 S, 200 K, 300 P
4 x 100 50 Dr, 50 S on 1:45/2
4 x 50 on 1 Build
4 x 100 Broken on 1:40/2
75-25, 50-50, 25-75, 100 First portion EZ, Second portion Fast R:10
50 EZ
6 x 75 on 1:20/1:30 25 1/2 Streamline, 1/2 sprint
25 1/2 drill, 1/2 Sprint
25 Sprint
4 x 100 Kick w/Fins on 1:45 or W/o on 2
50+75+50 on 1/1:05/1:10 (all swims are on the same base).
75 EZ
3000

Wednesday, October 22, 2008

10/22/08 John D.

300 S
200 K
3 x 100 Neg Split 800
2(4 x 50 on 1 + 2 x 25 on 30) 1st set build, 25's sprint, 2nd set desc, 25 sprint 1300
2(5 x 50) on 1 + 200 S or P on 3:15 1 min rest between 2200
3(4 x 75) on 1:30 50 Free, 25 Stroke IM order 3100

Monday, October 20, 2008

10/20/08 Nick G.

400 S/200 K/ 200 P
4 x 100 on 1:30/1:40 + 400 Strong
4 x 75 on 1:10/1:20 + 300 Strong
4 x 50 on :50/1 + 200 Strong
4 x 25 on 20/25 + 100 FAST
300 K w/ Fins sprint when lights go out
400 IM EZ/Tech
3500

Saturday, October 18, 2008

10/18/08 John D.

300 S, 200 K, 300 Choice mix
7 x 50 Freestyle Breakdown
6 x 75 ERF x 25 on 1:20
7 x 300 on 4:30/5/5:15
150 EZ mid 50 fist
150 K
300 K w fins.
4300

Friday, October 17, 2008

10/17/08 Dennis

300 Fr
3 x 100 IM
6 x 50 Desc 1-3, 4-6
Main set - working on fly
2 x 50 25 body roll, hands at side/25 Free
2 x 50 25 body roll, hands lead/25 Free
1 x 50 I - Y Butterfly Drill - Sculling with Body roll
300 S free
2 x 50 sneak a peak - body rolls with underwater recovery fly arms, sneak a quick breath when hands are at the catch to mid-pull position of pull
4 x 25 streamline, 3 strokes fly (no Breath), free to the wall
300 Cruise
2 x 50 zen fly - (fists) / full fly
300 Cruise Free
6 x 100 Free or Fly on your cruise interval
300 EZ

Wednesday, October 15, 2008

10/15/08 Silas

8 x 50 on 1
8 x 50 K 2 each stroke
6 x 100 Free on 1:30/1:40/1:50
6 x 100 IM on 2/2:15
12 x 25 on :45 4 build, 8 sprint
200-300 EZ
2600-2700

Monday, October 13, 2008

10/13/08 Nick W.

8 x 50 on 1 alt Swim/kick
4 x 100 descend on 1:30/1:40/1:50/2
4 x 100 Neg. Split
4 x 100 fast
6 x 100 Odd - drill, fist, 3 pt, x-backs respectfully, evens swim
4 x 100 swim cruise
4 x 50 Kick
2800

Friday, October 10, 2008

10/10/08 John D.

400 Fr, 200IM K/D, 200 P
6 x 50 drill on 1:10, cu, 3 pt, fist, x-backs, 3-2-1
6 x 50 dolphin k,2 R, 2 L, 2 Back
3 x 100 #1 & 3 alt fly/fr x 25, #2 Drill
200 Free
6 x 50 Bk K, 2 R, 2 L, 2 Back
3 x 100 Back #2 drill
200 Free
4 x 50 Br K, 2 hands back, 2 hands streamline in front
200 Free
100 EZ
4000

10/10/08 Judy

200SKP
6 x 50 on 1, work glide and catch
150 R:15 last 50 fast
6 x 25 on 30 2EZ, 2R, 2 Fast
200 R:15,steady
6 x 25 on:30 2,2,2
250 R:15, last 50 fast
6 x 25 on :30 2,2,2
300 R:15 steady
6 x 25 on :30 Easy
2(6 x 50) w/fins desc 1-3, 4-6 fastR 1 min between
100 EZ
3100

Wednesday, October 8, 2008

10/8/08 Orlin

300 Free
4 x 50 K
10 x 75 on 1:15, last 25 back or breast
6 x 200 on 3/3:30 150 build/50 stroke
12 x 25 Odd - swim, even- count strokes and reduce count
4 x 75 R:15 Middle 25 Stroke
100 EZ
3150

Monday, October 6, 2008

10/6/08 Tom B.

300 Free
4 x 50 - 25 hold/25 S
3 x[4 x 25 + 3 x 100 + 200]
4 x 25 mod, work stroke length and hold
3 x 100 FR/Bk
1st set - 75 Fr/25 Back Desc back R:15
2nd set- 50 Fr/50 Back
3rd Set- 25 Fr/75 Back
200 Free descend by set R:45
6 x 50 K w/fins on side rotate whole body to breath
8 x 25 1-5 2 EZ/Hd, 2 hd/EZ, 4 hard on 30
150 EZ
3000

Saturday, October 4, 2008

10/4/08 John D.

400 SKP
3 x 100 FT/Mid/Rr/S
5 x 100 Build on 1:40/1:50
5(3 x 150) on 2/2:15/2:25
odd sets Stroke, Even sets Free
100 EZ
6 x 75 ERF x 75on 1:30
2 x 100 50 EZ/50 CU and 50 EZ/50 Xbacks
4900

Friday, October 3, 2008

10/3/08 John D.

300 Fr/300 Rev IM KDS x 25
2(4 x 50) K with fins on 1 1st set, desc, 2nd FAST
50 EZ + 100 IM Drill
100 IM on 1:45/2 + 100 Free on 1:30/1:45 + 2 x 25 Fly on :40
100 IM on 1:45/2 + 100 Free on 1:30/1:45 + 2 x 25 Back on :40
100 IM on 1:45/2 + 100 Free on 1:30/1:45 + 2 x 25 Breast on :40
100 IM on 1:45/2 + 100 Free on 1:30/1:45 + 2 x 25 Free on :40
S or P 400 on 5:45/6 (HR 21-23 for 10 Sec.) + 200 S on 3/3:15 3:30 (HR 23-25)
400 EZ
3300

Wednesday, October 1, 2008

10/01/08 Frank

400 Fr
200K
100 K w/fins as board
3 x 100 stroke
2 x 200 w/T-shirt
5 x 100 #2 & 4 Stroke
100K
2 x 50 build
shirt off
100 sprint
8 x 28 w/fins sprint
200 EZ
2600