Friday, November 28, 2008

11/28/08 John D

300 (100 SKD)
8 x 50 4 Free build, 4 free on 50
300/400 on 6:10/7 + 4 x 100 on 1:40/1:55
250/300 on 4:40/6:05 + 3 x 100 on 1:40/1:55
150/200 on 3/3:30 + 2 x 100 on 1: 35/1:50
100 on 1:30 + 100 on 1:30
2700

Wednesday, November 26, 2008

11/26/08 Orlin

200 S
2 x 100 scull
4 x 50 K R:15
4 (50 Back, 50 Free) R:15
6 (100 Free, 25 build, 25 Ez) R:15
4(50 Drill, 25 Free) R:15
2 x 100 swim breath 3/5/7
4 x 50 Pull on 1
8 x 25 sprint on 30
100 EZ
2800

Monday, November 24, 2008

11/24/08 Tom B.

300 S
3(2 x 50) dril
1 25 good body position, pull hands down, keeping elbows up/25 swim
2 25 Kick on left side/swim,
3 25 kick on right side/swim
3(7 x 100)
1st #1-2 25 4 K/57 Swim breath every 3
#3-6 50 breath 3, 50 choice, desc 1-4
#7 Kick
2nd#1-2 25 Free w/fists/75 Swim, Max DPS
#3-6 Free swim descend 1-4 maintain stroke count last 25
#7 Kick
3rd#1-2 25 free with fly Kick/75 swim
#3-6 free swim descend 1-4, focus on strong kick
#7 Kick
10 x 25 on 30 odds dolphin Kick free, evens sprint
100 EZ
3150

Saturday, November 22, 2008

11/22/08 John D.

200 SKPDChoice
K6 x 150 w fins
2 50 /100 EZ #1 build 50, #2 Fast 50
2 75 / 75 EZ #1 Build 75, #2 Fast 75
2 100/ 50 EZ #1 Build 100 #2 Fast 100
100 Ez
4 x 75 Scull
25 head first, face up, hands @ hips
25 feet first, face up, hands overhead
25 feet first, face down, hands overhead
100 ez
6 x 75 on 1:20/1:30 5-6 dolphin Kicks off each wall, make sure you go deeper off wall
P 600 breath 2/4/6 or 3/5/7 x 100 keeping stroke long
600 IM Drill
3850

Friday, November 21, 2008

11/21/08 John D.

400 Free, 300 Back, 200 BR (50KSPS), 2 x 50 fly Drill
4 x 100 build on 1:45/2
8 x 25 on 30 FAST Ch + 100 Fly Drill
100 Cruise on 1:30/1:40/1:50 + 100 IM on 2
4 x 50 on 1 FAST IM order+ 100 Back K/D
100 Cruise on 1:30/1:40/1:50 + 100 IM on 2
2 x 100 Free on 1 FAST + 100 BR S/D x 25 on 2
4 x 50 on 1 Odd Drill/Even Swim
3200

Wednesday, November 19, 2008

11/18.08 - Frank

T-Shirt Workout

W/U
200 S
200 K
200 Skull
200 Pull
4x50 2-Syncronized swim, 2- rt arm down, left back

Put on t-shirt
Shoulder stretching
250 s
250 Pull
250 K
250 Medium Speed

Take off t-shirt
100 Timed
100 K - silent kick, kick is submerged

4x25 fun drills

Monday, November 17, 2008

11/17/08 - Sara K.

Warm Up
4 x 200 S/P/K/Choice

300 Pull breathe 3/4/5 x 100 on 4:15/4:30/4:45
100 Fast on 1:20/1:30/1:45

4 x 75 on 1:20/1:30 Count strokes, decrease by 1 each 25
4 x 25 IM order on :40

300 Pull breathe 3/4/5
100 Fast

4 x 75 Count strokes
4 x 25 IM

300 Pull breathe 3/4/5
100 Fast

4 x 50 Swim/Drill x 25

TOTAL 3,000

Saturday, November 15, 2008

11/15/08 John D.

200 SDKP + 100 Back100 Swim 1000
3(6 x 50) on 1 1 desc 2. 25 Fast/25 EZ 3. Odd pace/Even EZ1900
4 x 200 on 4 2700
100 EZ 2800
300 (100 S, 50 Dr, 50 Stroke, 100 K) 3100
3 x 100 IM 3400
6 x 50 25 Dr/25 S 3700

Friday, November 14, 2008

11/14/08 John D.

300 Free, 300 K on side 10-8-6

4 x 50 D/S on 1

4 x 50 on 1 Build and Desc 1000

3(3 x 150) on 2:10/2:05/2 or 2:15/2:10/2:05 or 2:20/2:15/2:10 90% Rest 1 min between

100 EZ 2450

300 (100 Free, 50 Dr, 50 Stroke, 100 #1 Kick no board)2750

3 x 100 50 Free/50 Stroke 3050

Wednesday, November 12, 2008

11/12/08 Barry

6 x 75 DKS O - Free, Even IM order
400 Pull Build
2 x 200 50 Fast/100 Cruise/50 FAST
4 x 100 Breath 3,5,7,9 x 25
6 x 75 Odd - IM, Even ERF
8 x 50 Kick
12 x 25 2 Free, 2 - fly, 2 free, 2 back, 2 free, 2 br
100 EZ
2900

Monday, November 10, 2008

11/10/08 Jerry K.

300 S, 200 K, 300 P
4 x 200 Each Stroke IM order 50 Dr/50 S/50 K/50 S
4 x 100 Free 50 Dr/50 S 1st 2 Drills CU 2nd 2 High Elbow
4 x 100 Build on 1:40/1:50?
4 x 50 on :45/50
200 P
2800

Saturday, November 8, 2008

11/8/08 John D.

400 S, 200 IM K
2 x (300 P, 200 IM K, 2 25 on 30 Sprint, 50 EZ)
8 x 25 Butterfly Breakdown
400 IM D/Free x 25
4 x 25 Fly on 40 + 100 IM on 2 + 200 Free S or P
4 x 50 Back on 1:05 + 2 x 100 IM on 2 + 300 Free (mid 100 fist) 3500
4 x 75 Breast on 1:25 + 3 x 100 IM on 2 + 400 Free (mid 200 3-2-1-0)
4500

Friday, November 7, 2008

11/7/08 Paul

200 S
8 x 50 on 1 25 Dr/25 S
3 x 50 EZ/Med/Fast R:10 remember last 50
3 x 100 EZ/Med/Fast R: 15 Remember last 100
3 x 150 EZ/Med/Fast R:20 remember last 150
100 EZ
50, 100, 150 Fast matching or improving from fast swims
8 x 50 w/fins, 25 under H2O dolphin K, 25 Swim with overkick
200 EZ
2500

Wednesday, November 5, 2008

11/05/08 Mark Lewis

300 Rev IM DKS x 25
5 x 100 K dolphin 25 R, 25 L, 25 Ft, 25 on back
500 Fartlick Swim 1 Length EZ, 1 Fast, 2 EZ, 2 Fast, 3-3, 4-4\
50 Ez
3 x 50 R: 15 Desc each time
50 Ez
3 x 75 Desc R: 15
50 EZ
3 x 100 Desc R:15
50 EZ
3 x 200 P breath 3,5,7,3 x 50
50 Ez
2750

Monday, November 3, 2008

11/03/08 John D.

200 SKPD
2 x 100 Scull Ft, Mid, Rear, Swim
6 x 50 Build on 1
9/10 x 100 on 1:45/2
4 x 75 on 1:20 25 Swim/50 Drill Catch-Up, Fist, 3 pt, x back
4 x 25 mix
2700