Wednesday, December 31, 2008

12/31/08 Barry

300 Free
300 fly K w/fins
300 Reverse IM D/K/S
8 x 150 Odd - middle 50 stroke, Evens - Free - EMF R: 10-15
8 x 75 or 50s K w/fins R:10
2 x (100 Medium, 75 fast, 50 medium, 25 fast)
200 EZ
3200

Monday, December 29, 2008

12/29/08 Jerry

200 S
100 K no fins
200 P
100 K no fins
300 S
100 K
300 P1300
6 x 150 (50 Drill, 100 Swim) R: 15 2200
1 CU
2 High Elbow
3 scull
4 stroke
5 high elbow
6 catch up
4 x 200 on 2:45/3/3:30 80% HR 25-29 for 10 sec.
200 EZ with fins
3200

Friday, December 26, 2008

12/26/08 John D.

300 S, 200 K, 300 P
2 x 100 Scull, Ft, Mid, Rear, Swim
2(4 x 50) on 1 #1 Build, #2 Desc
10 x 25 on 30 15 yards sprint, 10 EZ #5 and 10 No breath
10 x 25 on 45 with fins #5 & 10 no Breath
100, 200, 300, 200, 100 Swim 200s are no free mix
2600

Monday, December 22, 2008

12/22/08 John D.

200 SKPDS
2(4 x 50) on 1 #1 Build, #2 Desc
5/6/7 x 300 on 4/4:15/4:30/4:45
R:10 sec, 80% effort HR 25-29 for 10 sec
100EZ
3600/3300/3000

Saturday, December 20, 2008

12/20/08 John D.

Magiowa people
400 Free/400 IM K/D
3 x 100 Desc Free on 1:45/2
4 x 50 K/D IM order
4 x 50 Build on 1
4 x 50 S/D IM order
Various Pentathlon Distances

Others
300 Free + 300 IM K/D/S
6 x 150 on 2:15/2:30/2:45
3 x 300 on 4:30/4:45/5
2 x 450 on 6:45/7/7:15
900 S
4200

Wednesday, December 17, 2008

12/17/08 Mark Liabo

300S/ 200 K/ 300 P
4 x 50 IM order
5 x 100 on 1:30/1:40
200 Stroke on 4
4 x 100 on 1:30/1:40
200 Stroke on 4
3 x 100 on 1:30/1:40
200 Stroke on 4
2 x 100 on 1:30/1:40
200 K
Cool down
3200 + cool down

Monday, December 15, 2008

12/15/08 Chris T.

200 SKPD
8 x 25 on :30 IM order
4 x 125 R:15 + 100 EZ
4 x 100 R:10 + 100 EZ
4 x 75 R: 10 + 100 EZ
4 x 50 R: 5 + 100 EZ
200 K
400 P Breath 2,4,6
3200

Saturday, December 13, 2008

12/13/08 John D.

Magi-owa
400 S, 400 IM K/D
3 x 100 Desc Free
4 x 50 K/D IM order
4 x 50 Build
4 x 50 S/D IM order
4 x 50 IM order + 200 IM
S or Pull 800 Breath 2,4,6,8 x 50
2900

Others
400 Free + 200 KPD
200 IM Dr, 100 IM K, 200 Stroke
10 x 50 on 1 25 Sprint/25 EZ every 3rd Stroke
2(4 x 200 on 3/3:15/3:30 + 100 EZ + 100 EZK + 100 EZ Dr) swims are 80% getting about 15 sec rest
600 Stroke (50 SKD)
4800

Friday, December 12, 2008

12/12/08 John D,.

300 S, 200 K, 300 P
4 x 100 on 1:30/1:40/1:50
4 x 50 on 1 25 Stroke/25 Free
3[3 x(50 (200 race pace) + 100 on 2 + 50 on 1:30)]
Round 1 first 50 on 1
Round 2 first 50 on :50
Round 3 first 50 on :40
hold 50's on 200 pace for whole set
3200

Wednesday, December 10, 2008

12/10/08 Evening - John D.

300S 200K 300 P
2 x 100 Scull Ft, Mid, R, Swim
2(4 x 50) on 1 1-4 build, 5-8 Fast
6/8 x 100 on 2 w/fins on 2:30/2
100 S + 200 K + 300 P + 400 S
3200

12/10/08 John D.

200 SKP(IM Dr)
8 x 25 on :45 FAST 1000
K 2 x 150 (50R, 50 L, 50 Back) R: 15 fins ok
100 EZ 1400
S5 x 100 on 2 Fast w/fins 1900
50 EZ 1950
2 x 200 Pull Breast R: 15 2450
8 x 25 Back on 45 6-8 dolphin Ks 2650
cooldown 2850

Monday, December 8, 2008

12/8/08 Nick G.

300S/300K/200P
8 x 175 on 2:30/2:45(7)/3 (6)
8 x 125 on 1:50/2:05 (7)/ 2:20(6)
4 x 75 on 1:10/1:20/1:30
8 x 25 on 30
200 EZ
3900

Saturday, December 6, 2008

12/6/08 John D

400 S/400 IM K/D
3 x 100 Free desc
4 x 50 K/D x 25 IM order
6 x 50 Build on 1
4 x 50 S/D on 1 IM order
4 x 25 IM order 3 Magi-owa Pentathlon
100 IM
300 EZ
2300

Friday, December 5, 2008

Friday, Dec. 5 - Dennis

Warmup: 400 Swim
250 Choice
5x50 e-m-f-m-e on :60

Main Set: 200 Pull
100 Kick
300 Swim
3X100
(Go Through Twice)

5 Two-Turn 50s

100 cooldown

Total: 3050


For the main set:
Make a note of your time on the 300. Take :10 rest between #1 and #2 of the 100s, then note your total time for all three. Subtract :20. Is this faster than the 300?

The pull and kick are recovery.

Second time through, try to make your 300 faster than the aggregate of the 3 100s. Hold that pace for the final 3X100.

Wednesday, December 3, 2008

12/3/08 John D.

300 Free/300 Rev IM KDS
8 x 50 on 1 Desc 1-4, 5-8
8 x 100 on 1:45/2
25 Fast/75 EZ
50 Fast/50 EZ
75 Fast/25 EZ
100 Fast/100 EZ
75 Fast/25 EZ
50 Fast/50 EZ
25 Fast 75 EZ
200 Glide 2000
2(6 x 75) on 1:15 last 50 6 beat Kick, no breathing from flags to wall
2900

Monday, December 1, 2008

12/1 Evening - Jeremy R.

Warmup - 200 swim-200 kick - 200 pull

6x50
odds free
evens IM order

6x150
100 drill, 50 swim(a little faster, focus on what you just drilled)

8X(50+50)
1st 50, 70% :10 rest
2nd 50, 100% :60 rest

cooldown - 100 kick - 100 pull

12/1/08 John D.

300 (100 SKP)
4 x 100 Kw/fins on 1:45 700
300 P breath 3
200 P breath 5
100 P breath 7 1300
200 IM Dr/Free x 25 1500
8 x 50 on 1 desc 1-4, 5-8 1900
4 x 100 on 1:35/1:45 6 beat K last 50 2300
8 x 50 on 1 6 dolphin Kicks off wall 2700
100 EZ 2800