Wednesday, December 30, 2009

12/30/09 John D.

200 S, 100 K, 2 x 75 (25 scull, 50 drill)
6/5 x 200 on 2:50/3/3:15 65% 2000/2100
Others
2 x 200 Back on 3/3:15/3:25
2 x 100 Breast on 1:30/1:40/1:50
2 x 50 K Free no board, no fins on 1/1:10
4 x 100 on 1:30/1:40/1:50 50 EZ/50 Drill-glide 2700/2800

Dist
4 x 350/400 on 5:20 desc to all out 3600/3700
2 x 100 EZ/Dr 3800/3900

Monday, December 28, 2009

12/28/09 - Dennis

Warmup

  • 300 Swim
  • 200 Drill (50 Scull/50 Drill/50 High Elbow/50 DPS)
  • 200 "Waltz" Swim
  • 6 50s Desc. 1-3, 4-6
Main
  • 3 150s Fast
  • 450 Medium/Recovery
  • 3 100s Fast
  • 300 Med./Recovery
  • 3 50s Fast
  • 150 Med/Recovery
  • 3 25s Fast
  • 75 Med./Recovery
200 Cooldown

3150

Wednesday, December 23, 2009

12/23/09 Matt/John D.

Main Group
300 S, 200 K, 100 Dr
5(4 x 50) on :50/1:00
Odd sets Free, Even sets Stroke, 1-3 Build, Last 50 SPRINT! 1 Minute rest between sets
5 x 100 K w/fins FAST on 2/2:15
S or P 5 x 150/200 on 3 no breathing in and out of walls
200 cool
3300/3050

Dist
300 Choice, 100 choice
4 x 50 on 1 25 Dr/25 S
2 x 200 Choice
4 x 50 on 1 25 Dr/25 S 1200
P800 65% 2000
S 8 x 100 on 1:25 80% 2800
P400 @ 65% 3200
S 4 x 100 on 1:25 @ 90% (2-3 sec faster then En-2(Threshold)) 3600
100 EZ/Dr
3700

Saturday, December 19, 2009

12/19/09 John D.

3 x [200 Swim
100 K
4 x 50 on 55 descend]
10 x 75 r:10 odd - 50 Dr/25 S, even 50 S/25 Scull
drills
Back - 10 K/1 stroke
Breast - 1P3K + 2 under water pullouts
Fly - 3 Kicks/2 strokes
Free - any mix

Scull
Front/Mid/Rear
Feet 1st, face down, arms straight
feet 1st , face up, arms long
feet 1st, face up, hands at hips
head first, face up, hands at hips.

Other/Stroke
2 x 400 on 6:45/7 65-75%
4 x 100 on 1:30/1:40/1:50 3 Free/1 Stroke
2 x 300 on 4:30 4:45/5 65-75%
3 x 100 on 1:30/1:40/1:50 2 Free/1 Stroke
2 x 200 on 2:45/3 80%
2 x 100 on 1:30/1:40/1:50 50 Free/50 Stroke
100 Free on 1:30/1:40/1:50 80%
2 x 50 on 55 80% Stroke
2(4 x 25) on 35 1st set descend, 2nd set build
8 x 25 on 45 w/fins Fast
4 x 50 Drill - CU, Weak, 3 pt, x back

Dist
600 r:25 70-80% for whole set
300 on 4:15/4:30
500 r:25
250 on 3:30/3:45
400 r:25
200 on 2:45/3
300 r:20
150 on 2/2:15
100 on 1:25/1:35/1:45
100 r:20
50 on 50
4 x 25 build on 35
8 x 25 on 45 w/fins
4 x 50 drill - CU, Weak - make a fist with non breathing arm, 3 pt- touch hip, shoulder, and forehead, x-back - after pull, rotate body and touch the water on the other side of the body after pulling.

Friday, December 18, 2009

12/18/09 John D.

300 S, 200 K, 300 P
8 x 50 on 1 25 Drill/25 build (If doing stroke on the following set, make sure to do some drills of those strokes here)
12 x 75 on 2 FAST 1 to 1 work to rest ratio If stroke, do last 25 stroke, if more than 1 stroke do 2 or 3 sets 4
50 ez/50 x backs 2200
200 K fins ok
4 x 50 K fins ok 2600
or P600 then 400 S every 3rd 50 drill 3200
100 Ez
2700/3200

Wednesday, December 16, 2009

12/16/09 John D.

1) 500 S
2) 2 x 150 #1Dr #2 Scull Ft/Mid/Rear
3) 2 x 250 #1 Pull, #2 K
Others
4) 5 x 100 50 Back/25 Br/25 Fr
5) 4 x 25 on 35 1 - 2 Drill 3) K 4) Swim
4 x 50 on 1
4 x 75 on 1:20
4 x 100 on 1:40/1:50
6) 2 x 25 on 35 FAST
50 EZ
7) 2 x 50 #1 CU, #2 x-back
3000

Age 65% 80% 220 - age = ?? x .65 or.8 + ?? /6 = beats for 10 sec.
30 20 25 beats for 10 sec.
40 19 24
50 18 23
60 17 22

Dist
4) 2 x 400/350 on 5 @ 65%
3 x 200 on 2:45 @ 80%
5) 200 Desc x 50 last 50 FAST!
6) 5 x 100 on 1:45 500 Pace
7) 2 x 50 #1 CU #2 x-back
3500

Monday, December 14, 2009

12/14/09 Mark Liabo

300 Swim
150 (50 CU/50 3 Pt/50 DPS)
100 IM
100 IM K

6 X 50 on 45
4 x 100 on 1:30/1:45
2 x 200 on 3/3:30
4 x 100 on 1:30/1:45
6 x 50 on 45

4 x 125 Rotate 50's
1) 50 Fly, 25 Back, 25 Br, 25 Free
2) 25 Fly, 50 Back, 25 Br, 25 Free
etc

200 even 50s glide
3150

Saturday, December 12, 2009

12/12/09 John D.

1. 300 S/300 P + 600(100 Rev IM Dr + 100 Stroke)
2. 3(4 x 25) 1. Dr 2. Build 3. 1/2 Blast, 1/2 ez 4. Sprint\
1) free 2) stroke 3) choice - work on stroke length and power 1500
3. K 4 x 150 free 50R/50L/50 ft or 2100
K 7 x 100 w/fins fly (at least 2 on back) 2200
4. 300 (100 CU, 100 3 Pt, 100 x-back) 2400/2500
5. 8 x 100 on 1:30/1:40/1:50/2 80% HR for 10 sec age 30 = 25 beats, 40=24, 50 = 23, 60 = 22 3200/3300
6. 100 EZ + 200 IM dr 3500/3600

Free
400 S (Breath 4 for 1st 400, 5 on 2nd ,6 on 3rd)
200 K
200 P
200 D
4500/4600

Fly
200 3R3L3whole stroke
150 same
100 same
50 same R:20 3800
6 x 25 on 1 FAST 3950
500 EZ even 100 Dr work on gliding 4750

Friday, December 11, 2009

12/11/09 Chris T

300 S
200 K
200 P
100 Dr

200 r:15
150 r:10
100 r:5
50

5 x 100 3rd 25 Stroke r: 15

6 x 75 (25 Stroke, 25 Sprint, 25 EZ) r:15

200 K
150 K
100 K
50 K

8 x 25 sprint on 30 low number of breaths

3000

Monday, December 7, 2009

12/7/09 Jerry K.

2 x (200 S + 100 K )
6 x 50 on 55/1 build
3 x 200 150 Drill+ 50 Swim 80%
1. Catch up 2. fingertip Drag 3. both
4(3 x 125) r:15-30
1. 75 EZ/50 Build
2. 75 Build/50 EZ
3. 75 75% Swim/50 Swim w/ 6 beat K
4. 75 85% Swim/50 EZ

100 EZ
3100

Saturday, December 5, 2009

12/5/09 John D.

300 S
2 x 100 scull ft/mid/r/s
300 P
2 x 100 K
300 Dr
8 x 25 r:15 odds under or no breath, evens free 1500
2(2 x 150 on 2:10/2:20
2 x 150 on 2:05/2:15
2 x 150 on 2:10/2:10) 3300
2 x 800 S or P 65% effort en-1
4900

Friday, December 4, 2009

12/4/09 Nick W.

2 x 200 Drill down, swim back
4 x 50 on :40 80%
4 x 50 on :50 90%
4 x 50 on :60 100%
200
8 x 25 on :40 Strong
4 x 200
50 Fly+150 Back
50 Back + 150 Br
50 Br + 150 Free
IM

Pull 4 x 100 least favorite stroke
200 Kick
2800

Wednesday, December 2, 2009

12/2/09 Silas/John D.

Others
300
4 x 75 desc on 1:15
200 K
12 x 25 w/fins 12 1/2 underwater, 12 1/2 perfect stroke 1100

5(8 x 25) on :45, :40, :35, :30, :25 + 100 EZ/Dr x 50 after each round 1500
100 EZ cool
2700

Dist
300 S + 2 x 100 K + 2 x 100 P
7 x 100 Build on 1:30/1:35
600 Steady 8:30/9
5 x 100 on 1:30 FAST
400 Steady on 5:20/5:40/6
3 x 100 on 1:3o FAST
200 Steady on 2:30/3
50 Fast
100 EZ
3550

Tuesday, December 1, 2009

11/27/09 John

600 Ch, mid 200 RevIM Dr
4 x 100 Odd =K, Even = Dr
2(3 x 50) desc 1-3 on 50/55
2 x 50 K specialty fly/back on back, br arms back, free - on side
2 x 100 #1 IM Dr, #2 Stroke
2 x 150 #1 Ch D/S/D x 50 #2 Choice Build
2200
Other
5 x 300 1, breath every 3, #2 breath 3,5 x 50, #3 Breath 3,5 x 100, #4 Breath 3,7 x 50, #5 Breath 3,7 x 100
3700
Dist
1000P @ 65% effort
10 x 200 on 3/3:15 @ 80% effort
5200

Monday, November 30, 2009

11/30/09 David

200 S/K/IM Dr/P/S
4 X 100 Odd-Free/Even-IM on 1:30/1:40/1:50/2
3 x 200 @85% on 3/3:15/3:30
300 @85% on 4/4:15/4:30
3 x 200 Free or stroke on 3/3:15/3:30
4 x 100 on 1:30/1:40/1:50
100 ez
3400

Monday, November 23, 2009

11/23 - Sara

Warm Up
200 S/200RIMDr/200K/200P

Drill Set
4 x 125 (25EZ/50Dr/50Build)

Main Set - threshold pace
100 1:20/1:40/1:50
1 x 100 (mid 50 Fast) same interval
200 2:40/3:10/3:45
2 x 100 (mid 50 Fast)
300 4:00/4:30/5:00
3 x 100 (mid 50 Fast)
200 2:40/3:10/3:45
2 x 100 (mid 50 Fast)
100
1 x 100 (mid 50 Fast)

Cool Down
200EZ

TOTAL 3300

Saturday, November 21, 2009

11/21/09 John D.

1) 300 Fr
4 x 100 K/D x 50
300 P 1000
5 x 50 on 55 build 1250
2) 7 x 100 w/fins 50 CU/50 arm down 1950
7 x 50 w/fins Odd weak arm, even 3 pt 2300
others
3) 10 x 200 on 2:50/3/3:15/3:30 4300
1-5 = 65%
6-10 = 80%
220 - age = X x .8 or .65 = /6 for 10 sec count
age 65% 80% 90%
30 20 25 28
40 19 24 27
50 18 23 26
60 17 22 25
50 EZ Swim/50 EZ K 4400
400 K w/fins every 4th length stroke 4800
2 x 100 K stroke 5000
300 s or p EZ 5300

Dist
3) 4 x 400 on 5:45/6 @ 65% 3900
10 x 50 on 50/55 @80% 4400
1 x 500 @ 90% 4900
4) 4 x 100 Back or Breast 5300
5) S or P 300 5600

Friday, November 20, 2009

11/20/09 Nick Q.

300 S, 300 K (50 right, 50 left,50 back x 2)
4 x 100 scull ft, mid, rear, swim
6 x 100 50 kickboard pull/50 swim
4 x 150 build on 2:15/2:30
8 x 50 on 1:15 w/fins sprint
100 EZ
2700

Thursday, November 19, 2009

11/18/09 Frank

Tee Shirt workout

200 SKP warm up
8x50 Drill

Put Tee shirts on
400 S
300 S DPS
200 K
100 Sprint

Tee Shirt off
100 Sprint for time

10 x25 fun drills

Wednesday, November 18, 2009

11/18/09 Frank/John

Dist
400 Fr
2 x 75 #1 CU, #2 Fist
300 Choice
2 x 75 #1 3 pt, #2 x backs
800 Free strong
1800

Others

Monday, November 16, 2009

11/16/09 Tom

300 S (25 dr/25swim/50 drill/50 Swim/75 drill/75 swim)
2(3 x 50) Desc 1-3, 4-6
3(7 x 100)
1st round: 1-2 25 4 kick/75 Swim, 3-6 50 Breath 3/50 BW Desc 1-4, #7 EZ
2nd round: 1-2 25 fist/75 Max DPS, 3-6 desc 1-4, maintain stroke count last 25, #7 EZ
3rd round: 1-2 25 free w/fly kick/75 Free, 3-6 swimdescend 1-4, strong kick, #7 Ez
Rest : Pick an interval where you get 10-20 sec

6/8/10 x 25 1/2 fast, 1/2 EZ
100 EZ/Dr
3350

Friday, November 13, 2009

11/13/09 Becky Z.

200 S/K/Stroke/Pull
4 x 50 on 1 build
3 x 100 IM on 1:45/2
2 x 150 Free on 2/2:15/2:25 80 %
1 x 200 Stroke on 3/3:15
2 x 150 Free on 2/2:10/2:15 80%
3 x 100 IM on 1:45/2
4 x 50 Kick on 1:15
300 P Breath 3,5,7 x 2
8 x 25 Sprint on 30
200 EZ cool
3300

Wednesday, November 11, 2009

11/11/09 Nick G.

300 SKP + 4 x 50 EZ/Med/Fast/EZ
4 x [5 x 100 + 100 K + 50 EZ]
Lane 2 - 1:40/1:35/1:30/1:25
Lane 4 - 1:45/1:40/1:35/1:30
Lane 5 - 1:50/1:45/1:40/1:35
Lane 6 - 2:05/2/1:55/1:50
3700

Distance
1000, stop at 800 get time
800, stop at 600 get time, 800 has to be faster then previous time in 1000
600, stop at 400
400, stop at 200
200 stop at 100
100.
4100

Monday, November 9, 2009

11/09/09 Mark Keele

200 Swim/Stroke/Kick/Drill
6 x 75 on 1:15/1:20 Build
4 x
[150 on 2:15/2:30
100 on 1:30/1:40/1:50
50 on :45/50/55
100 EZ on 1:40/1:50]
100 K/Dr/pull
Lane 3 did 200 of each
3350

Saturday, November 7, 2009

11/07/09 John

400 Fr
2 x 125 75Fr/50 xbacks
300
2 x 75 50 Fr/25 stroke
200
2 x 25 fast
4(5 x 25) on 40 Odd sets stroke, even sets free, #1-3 desc, 4-5 hold
200 65% stroke
2 x 150 65%
3 x 100 on 1:30/1:40/1:50 80%
4 x 50 strong 200 pace
50 K
50 10 K
50 K no board
50 121/2 Blast, 12 1/2 ez
600 P Breath 3/5 x 50
3650

Friday, November 6, 2009

11/06/09 Jenny L.

200 SKP
2(4 X 50) D/S by 25 CU, 3 Pt, X-Back, and fist
4 x 100 build r:10
3 x 200 Cruise on 2:45/2:55/3:05
100 EZ
2 x 200 Cruise on 2:40/2:50/3
100 EZ
200 Race Pace
4 x 50 Ascend
3000

Wednesday, November 4, 2009

11/04/09 Jennifer R./John D,

400 S/200 K
2 x 300 IM or Stroke SKD x 25 r:20
5 x 50 IM order K, 1 choice
2 x 200 IM or Stroke r:15
3 x 50 IM order K
2 x 100 IM or stroke r:15
500 P Breath 3,5,7
8 x 25 with fins on 30 Sprint
100 EZ
3000

Distance
300 S/200 K/300 P 800
2(4 x 50) on 50 Desc 1200
3 x (200 + 2 x 100 + 4 x 50) R:30 after ea set 3000
200 on 2:40/2:50
100 on 1:20
50's on 45
2 x 150 KDS x 50 3300

Monday, November 2, 2009

11/2/09 Shaun

2 x 400 Swim
6 x 75 on 1:15/1:25 25 Free/50 Build
4 x {150 on 2/2:15
100 on 1:20/1:30/1:40
50 on 50/55/1
100 on 1:25/1:35/1:45}
1st set) EZ
2nd set) med
3rd set) med fast
4th set) fast
2/3/4 x 50 EZ work streamline/rotation/glide
3050

Saturday, October 31, 2009

10/31/09 John D.

300 SKP
6 x 50 on 1/1:05/1:10 1 fly, 2 bk, 2 br, 1 Fr Dr/swim x 25
2(10 x 25) on 40/30 1st set stroke on 40 2nd set Free on 30
1st 2 25 of each set build then 8 15 yards sprint/10 yards EZ
6 x 200 (100 Free + 100 Stroke Kick)
400 Stroke/IM + 2 x 100 Free S
300 Free or stroke + 3 x 100 K Free
200 Stroke/IM + 4 x 100 Free Drill
4700

Friday, October 30, 2009

10/30/09 Chris Loeffelholz

200 SKPIM Drill
4 x 100 IM K
3 x 100 Scull
100 on 1;30/1:45/2
100 IM on 2
200 Free on 2:45/3/3:15
100 IM on 2/2:15
300 Free on 4/4:15/4:30
100 IM on 2/2:15
200 Free on 2:45/3/3:15
100 IM on 2/2:15
100 Free on 1:30/1:40/1:50
4 x 50 on 1 drill CU, 3Pt, x-back, fist
100 EZ
3000/3100

Wednesday, October 28, 2009

10/28/09 Gina/John D.

Others
100 each of SKPD
6 x 100 25 Dr/50 Stroke/25 Free same drill as stroke
3(4 x 75) on 1:15/1:25 Desc
100 K
4 x 50 Kick no fins on 1
200 IM Dr
6 x 75 on 1:15/1:25 Fly/Bk/Fr, Bk/Br/Fr, Br/Fr/Fly, Fr/Fly/Bk, Fly/Bk/Br, Bk/Br/Fr
100 EZ
3000

Dist
400 S, 100 K, 200 Dr
6 x 50 build on 50
2 x (5 x 50) on 1:30 All Out
500 Cruise No breathing inside flags to wall
2 x 400 S or P
300 free/drill
3100

Monday, October 26, 2009

10/26/09 Jerry K.

500 S
200 K w/o fins 400 K w fins
500 P
400 Drill down/DPS back OR Drill down/swim back IM order x 100

Main set
2 x {100 EZ
400 Threshold 80%
100 EZ
or
100 EZ
400 Threshold 80 % strong effort
200 EZ
400 Threshold 80 % strong effort
100 EZ

4 x 100 on 1:30/1:45 Threshold

200 EZ
3200

Friday, October 23, 2009

10/23/09 Matt

300 S
200 K
200 P
4 x 50 on :45/:50/1
2 x 100 on 1:30/1:45/2
1 x 200 on 3/3:30/4
2 x 200 on 1:30/1:45/2
4 x 50 on :45/:50/1

2 x 50 K 1/1:15/1:30
4 x 75 P 1:30/1:45/2
2 x 100 S on 1:45/2/2:15
4 x 75 P on 1:30/1;45/2
2 x 50 K on 1/1:15/1:30

300 S/D cooldown
3000

Wednesday, October 21, 2009

10/21/09 Maria/John D.

Everyone
300 Swim
200 Pull
100 Kick 600
8 x 50 IM order Drill/build x 25 on 1/1:05/1:10 1000
3 x 1 x 200 Swim on 3/3:15/3:30
3 x 100 IM on 1:40/1:50/2
4 x 50 fast on :45/:50/:55
3100
4 x 50 drill
3300

Distance
2 x 300 Choice
4 x 100 Drill
4 x 50 on :50 Build
4 x 250 on 3:10/3:20 Desc 1-4
3 x 300 on 4/4:10 desc 1-3
350 cool
3450

Monday, October 19, 2009

10/19/09 Mark Lewis

300 Rev IM Drill
300 Pull
300 K w/fins or 250 W/o 900
3 x 100 25 Free/50 Stroke/25 Free on 1:30/1:40/1:50/2 r:15-20 sec. 1200
250 Pull 1450
200 K w/o, 250 with fins 1650
3 x 75 (25 Free, 25 Stroke, 25 Free) on 1:20/1:30/1:40 + 25 ez 1900
200 Pull 2100
150 K 2250
3 x 50 on 1/1:10/1:20 Free/stroke 2400
100 P 2500
100 Kick no fins 2600
4 x 75 (25 Free/25 stroke/25 Free) 2900
100 Ez
3000

Saturday, October 17, 2009

10/17/09 John D.

400 S, 200 K, 200 IM Dr
4 x (scull 25 head first, face up, hands at hips/
25 feet first, face down, hands overhead/
25 head first, face down, hands at hips)
100 ez
8 x 100 K speciality on 1:50/2/2:15 if fins do 10
100 ez
turns
100 ez
Breaststroke Breakdown
3 x 200 Back
or
600 P
3300

Friday, October 16, 2009

10/16/09 John D.

500 Choice
200 K
3 x 100 Drill 1) glide 2) catch-up 3) 3 pt
10 x 25 on 40
9 x 50 on 55
8 x 25 on 35
7 x 50 on 50
6 x 25 on 30
5 x 50 on 45
4 x 25 on 25
3 x 50 on 40
2 x 25 on 20
100 EZ + or -
3050

Wednesday, October 14, 2009

10/14/09 Mark Liabo/John D.

Warm-up

300 Swim, 100 Kick, 200 P


Dist
4 x 50 on 50 build
300 on 4 steady
100 on 2 EZ
2 x 300 on 4 steady
100 on 2 EZ
3 x 300 on 4 steady
100 Ez
2 x 300 on 4 steady
100 EZ
200 EZ/Dr
3800

Others

4 x 75 [25 K (no board)/25 Dr/25 Swim]

2 x (100-200-300-200-100) r:10 within set/30 after set

6 x 75 Descend

200 EZ

3350




Other

Monday, October 12, 2009

10/12/09 Chris T.

200 SKPD
4 x 25 Stroke r:10
4 x 50 Stroke/Free IM order r:10
4 x 75 2nd 25 stroke IM order r:15
4 x 100 IM r:15-20
400 S or P stretch and roll
4 x 100 3rd 25 K on side no fins, 4th 25 fast r:15
4 x 75 last 25 stroke r:15
4 x 25 K
100/200 cooldown
3100/3200

Friday, October 9, 2009

10/10/09 John D.

400 S + 300 Bk desc x 50 + 200 Br KSPD X 50 + 2 x 50 Fly Dr
400 P + 300 Bk S/K x 50 + 200 Br 4 above,4 below + 4 x 25 alt Right arm only, Swim whole stroke, left arm only, swim
2000
Dist
10 x 225 Odd Free, Even 25 fly, 50 back,50Br, 100 free Kick or full stroke
r: 30
4250
300 K 75 Ft, 75 R side, 75 left side, 75 back
300 S or P Breath 3,4,5 x 50
300 alt 50 glide/50 drill
5150

10/9/09 John D.

Other
300 S, 200 K, 300 P
400 IM K/S x 25
3(2 x 75) + 150
1) Back + 150 IM skip any 50 stroke
2) Breast + 150
3) Free + 150
4(2 x 50) + 100 EZ/Dr Free Odd sets no Free, Even sets all Free
150 EZ
3050

Dist
400
200KPD
2(4 x 125) on 1:45/1:50/2 last 25 6 beat
4 x 125 K last 25 on side
P500 Long
2 x 250 push last 50 with 6 beat K
3500

Wednesday, October 7, 2009

10/7/09 John C./John D.

Others
200 SKP
10 x 75 5 S, 5 Bk, Br, Fr
6 x 50 K
6 x 150 Mid 50 IM order
10 x 25 on 30

Dist
400 Fr
4 x 200 K, P, Dr, S
2(4 x 50) on 55 1st set descend, 2nd set build
3(3 x 150)
1) 2:15/2:10/2:05
2) 2:10/2:05/2
3) 2:05/2/1:55
300 Dr/S x 50
200 3 strokes/Roll w/ 10 Kicks
3450

Monday, October 5, 2009

10/5/09 - Dennis

Warmup 400 Swim 4x100, reverse IM 4x50, descend 1-4 Main Set 3x100 swim 3x100 kick, last one fast! 3X50 Swim 3x50 kick descend 3x200 descend 3x100 descend Warmdown 300 pull Total 3100


10/5/09 Dennis/John D.

Dist
400 Fr
6 x 100 Choice P, Dr, build
100 End - 2 on 1:20 80% Anaerobic Threshold
100 End - 1 on 1:30 65% 2-3 sec slower/100 then threshold
200 End - 2 on 2:40
100 End - 1 on 1:30
300 End - 2 on 4
100 End - 1 on 1:30
400 End - 2 on 5:20
100 End - 1 on 1:30
500 End - 2 on 6:45
100 End - 1 on 1:30
2 x 200 #1 50 K/50 S, #2 50 K/50 Dr
2 x 50 on 1 25 Sprint/25 EZ
100 EZ
3700

Saturday, October 3, 2009

10/3/09 John D.

300 S, 200 K, 4 x 50 weakarm
200 EZ Kick
2(3 x 150) 100 EZ, 50 Fast w/fins
75 EZ, 75 Fast
50 EZ, 100 Fast
100 EZ
3 x 100 Ft, M,R,Swim
4 x 50 Br drill 1P3K, PKG, X Pull, 2R2L2W
or
4 x 50 Back Drill, R, L, Updown full stroke, shotgun

Br 12 x 75 on 1:20/1:30/1:40 double br pullouts, #6, 12 Free
or
Back 8(100 on 1:40/1:50/2 + 50 40+)
400 IM K/D + 200 IM or Stroke
400 IM Dr/Fr x 25 + 200 IM/Stroke
4500/4800

Friday, October 2, 2009

10/02/09 Nick Q./John D.

150 S
150 K
150 P x 2 900
100 Swim R:5
50 K on side r:10
200 Swim r:5
50 Kick on side r:15
300 Swim r:15
50 Kick on side r:15
400 Swim r:5
50 Kick on side r:20
300 S
50 D
200 S
50 K
100 S
50 K
8 x 25 alternate SKDS x 2
100 EZ
3150

Dist
300 S
2 x 150 K
2 x 150 P
5 x 50 drill on 1 at least 2 a gliding drill
5 x 50 build on 1
300 on 4
4 x 50 on 45
2 x 200 Pace on 3
4 x 50 on 45
3 x 150 on 2:15
4 x 50 on 45
4 x 100 on 1:30
4 x 50 EZ/Dr
3750

Wednesday, September 30, 2009

9/30/09 Silas/John D.

Others
200 SKP
4 x 50 on 55 fly/back
4 x 50 on 1:05 Back/Br
4 x 50 on 1:15 Br/Free
200 IM K + 4 x 25 Kick IM order R:15
4 x 100
1) 25 fly, 75 Back
2) 25 Fly, 75 Br
3) 25 Fly, 75 Fr
4) 100 IM
4 x 100 Free desc on 1:30/1:40/1:50
4 x 50 Pull least favorite stroke
4 x 50 Pull Favorite stroke
100 EZ
2700

Distance
400 S
4 x 50 fist/x-back x 25
4 x 100 50 K/50 Build
8 x 300 on 4:15
3 x 100 S/D/S
3700

Monday, September 28, 2009

9/28/09 David T.

200 SKPKS
5 x 100 on 1:30/1:40/1:50
3 x 200 on 3/3:20/3:40
1 x 400 85% effort
2 x 200 on 3/3:20/3:40
3 x 100 on 1:30/1:40/1:50
4 x 50 on 1
3400

Saturday, September 26, 2009

9/28/09 John D.

200 S, IMK, P, IMD, S
8 x 25 Fly Dr
4 x 50 Back Dr
4 x 50 Br Dr
4 x 50 Fr Drill
4 x 50 on 1 Build
200 Tennessee Turns2200
400 Free2600
2 x 100 IM2800
6 x 25 fly on 352950
150 EZ
3100

Friday, September 25, 2009

9/25/09 Nick W.

6 x 100 D/S x 25
fingertip, 3 count on side, tarzan, fist, choice
10 x 50 sprint on 1/1:10/1:15
200 EZ
2 x 100 build
6 x 100 on 2/2:15
200 Kick
4 x 50 Ez
2500

Wednesday, September 23, 2009

9/23/09 Barry

3 x 200 SKP
4 x 50 drill on 1
300 neg split R:20-30
3 x 100 r:10
300 P Breath 3/5/7 x 100 r:20
2 x 150 25 Fr/100 IM/25 Free
300 EMF
100 EZ
4/6 x 75 50 K on side/25 swim with 6 beat overkick
300 Ascend
2900/3050

Monday, September 21, 2009

9/21/09 - Sara

Warm Up
200 S
200 P
200 Dr/S x 25
200 P
4 x 50 K

Main Set
4 x 50 1:00
4 x 100 1:30/1:45/2:00
3 x 50 :50/1:00
3 x 100 1:25/1:40/1:50
2 x 50 :45/:50
2 x 100 1:20/1:30/1:45
1 x 50 :40/:45/:50
1 x 100 All Out

100 EZ
4 x 50 Drill
100 Kick
4 x 25 Kick Sprint

TOTAL 3,000

Saturday, September 19, 2009

9/19/09 John D.

5 x 200 S, S/K X 50, K, IMD, CH
25 head position
25 shark fin
5 x 50 25 balance/25 Backstroke
4 x 50 K/S x 25
4 x 100 K/S X 25 Main stroke
4 x 200 K/S X 100 Build
500 - 50, 100, 150, 200 (build, strong, steady, fast)
300 - 50, 100, 150 (Strong, steady, fast)
150 - 50, 100 (Steady, Fast)
50 - 50 Fast
2 x 50 on 1 build to sprint
2 x 100 on 2 FAST
300 Choice/Drill
4300

Friday, September 18, 2009

9/18/09 Frank M

Kick My Butt Workout

200s
200p
100 no kick- now you can appreciate how much a kick helps
10x100 kick
stretch out
right only, left only
fly
kickboard like a fin
fly on back
tombstone
back
on sides
Breast
no fins

10x50
Free swim -emphasize kick
back
fly
breast
race
Now do the same with fins on

4x25 with fins
back
underwater
breast- fly kick
underwater

Wednesday, September 16, 2009

9/16/09 Tom B.

300
4 x 100
1) IM Kick
2) IM Drill
3) IM swim/DPS
4) 4 X 25 IM order build each stroke (continuous)

300 + 4 x 100
300 + 3 x 100
300 + 2 x 100

300's as follows:

  • 1st round 100 IM continuous descend
  • 2nd round 200 IM DPS, 100 IM build
  • 3rd round 300 IM build each stroke R: 20 after each

100's as follows:

  • 1st round Mod pace R:10
  • 2nd round faster pace R:10
  • 3rd round Fastest

S or P 300, every 3rd length Breast

S or P 200, every 2nd length Back

100 Free

3100

Monday, September 14, 2009

9/14/09 Nick G.

300S, 200K. 300P
4 x 175 on interval where you get 10-15 sec rest
200 K 30 Vertical kick hands out in deep end
4 x 150 Neg split, interval where you get 10-15 sec rest
200 K fins ok
4 x 125 on 2/2:15/ 2:25 with appro 10-15 sec rest
100 cool
3200

Saturday, September 12, 2009

9/12/09 John D,

2 x 200 Choice
4 x 50 K
2 x 200 choice Stroke
3 x 50 K
2 x 100 Build on 1:40/1:50
2(4 x 25) IM order on 35
P400 Breath 3/5 by 50
2(4 x 25) Main Stroke on 35/40
P300 4:30/5
2(4 x 25) on 30 Free Fast
2650 + Cooldown

Friday, September 11, 2009

9/11/09 John D. (Fly)

4 x 150 S, K/D x 25, Back, Choice
3 x 100 (50 Dr, 50 Build) #1 Free, #2 Back, #3 Br
2 x 25 K w/board dolphin
2 x 25 K w/o board dolphin
2 x 25 P fly recovery - slow w/ straight arm
2 x 25 fly k on side
2 x 50 R/L 2 Kicks for 1 pull
1 x 50 3R3L3Whole stroke
2 x 25 3 K fly 2 kicks in front/1 kick in back
6 x 100 R:15 75 Free, 25 choice
1900

Wednesday, September 9, 2009

9/09/09 John D. (Breast)

200 Free/200 K
2 x 150 #1 Free Drill/ #2 Back Drill
Flip turns
50 Back 6 sec switch
50 Slide Kick
50 1P3K
25 x pull
25 2R2L2W
50 3 breaststrokes under/3 breaststrokes above
2{200 on 3/3:15 (for approx. 10-15 sec rest)
100 IM on 1:45/2/2:10
4 x 50 Back or breast}
2000

Monday, September 7, 2009

9/07/09 John D. (Back)

300S
200K
50 K arms @ sides rotate shoulders
50 K 1/4 recovery
50 K 1/2 recovery
25 K arms up
100 3-2-1-0
75 up down, full stroke
25 RUpLswim
25 LupRswim
8 x 150 50 Free, 50 Back Drill,50 Back R:15
2200

Saturday, September 5, 2009

9/05/09 John D.

400 Free
200 K V-Kick for 10 sec in deep end after wall.
8 x 25 on 35, odd tarzan, even stroke drill
5 x 200 on 3:15/3:30/3:45 65% R:15
age 40 = 19 beats for 10 sec
age 50 = 18 beats for 10 sec
age 60 = 17 beats for 10 sec
4 x 50 IM order drill
15 x 50 Odd Fly/back, Back/Br, Br/Fr even Free
300 flip in middle
2 x 100 50Dr/50K, 50 S/50 Dr
3250

Friday, September 4, 2009

9/04/09 John D.

200SKP
2 x 25 head position
4 x 25 scull
100 scull
4 x 50 R:5 3 secs kick on each side for 50, 2 seconds for a 50, 1, 0
3-2-1-0
50 3 count switch ( 3 strokes, roll, 10 sec k, repeat)
300 P breath 3 or 5
4 x 25 Build
300 P
4 x 25 streamline, kick on side to wall
300 swim breath 2,4,6
4 x 50 drill
2150

Wednesday, September 2, 2009

9/2/09 John D.

300 S
200 K
6 x 50 Freestyle Breakdown
1.) entry
2.) Stretch
3.) Catch
4.) down/insweep
5.) out/upsweep
6.) release
8 x 50 odd Drill on 1:05 (Catch-up/3 pt/weakarm/x-backs)
even build on 1
3(4 x 100) on 1:30/1:40/1:50/2 Desc 1-4 with approx 15 sec rest.

6 x 25 mix cool down

Friday, August 28, 2009

8/28/09 Paul

200 Swim
4 x 75 Mid 25 streamline back Kick
200 Free
4 x 25 free - work up to 90% effort on each swim

8 x 100 Kick 1-4 = R:15, R:30 after #4, 5-8 R:10 Maintain same time on all 8
10 if fins

6 x 50 Scull down/Swim back, after 3rd 50, 100 EZ
#1 & 4) scull with arms out front
#2 & 5) scull with arms out from shoulders
#3 & 6) scull with arms at sides
idea si to keep elbows high and hands pitched down below elbows, keep toes pointed and do not kick ( I hope they used a Pull buoy jd)

8 x 50 Kick desc by 2 to very fast,

200 cool alt 50 free/50 back
2600/2800

Wednesday, August 26, 2009

8/26/09 John C.

10 x 50 WU
10 x 100 Odds IM, Evens Back
10 x 75 Middle 50 build
6 x 50 Kick
10 x 25 Odd fast, Even ez
200 Cooldown
3000

Monday, August 24, 2009

8/24/09 Maria

400 S
200 P
100 K
3 x 100 Drill/swim

500, desc by 100 R:30
2 x 250 Moderate R: 15
5 x 100 Build on 1:45/2 R: apprx 10

8 x 50 choice Cooldown
2900

Wednesday, August 19, 2009

8/19/09 Mark Liabo

3 x 300 r:30
1) 50 Drill/50 Swim
2) 50 Kick/50 Dr
3) Descend 100s to 80%
100 Fast (90%+)

800 Choice of -
800 on 13/16
2 x 400 on 6:30/8/10
4 x 200 on 3:15/or 3 on 4 or 3 on 5
8 x 100 on 1:40 or 6 on 2/5 on 2:30

4 x 50
3 x 100
2 x 150
1 x 200
2800

Friday, August 14, 2009

8/14 - various

300 S
200 K
300 P

10 x 50 Drill choice

Focus on head down/exhaling underwater. CO2 is bad.
400
300
200
100

Warm Down

2300 + warm down

Wednesday, August 12, 2009

8/12 - John C.

10 x 50 Swim (6-10 BU)

100 (50 Fly/50 Free) R: 10
100 (50 Brst/50 Free) R:10
200 Free
100 (50 Fly/50 Free) R: 10
100 (50 Brst/50 Free) R:10
200 Free
100 (50 Fly/50 Free) R: 10
100 (50 Brst/50 Free) R:10

4 x 100 Kick

8 x 50 Odd: Fast, Even: Easy

Warm Down - swim long

TOTAL 2300 + warm down

Wednesday, July 29, 2009

7/29 - Orlin

300 Swim
400 Pull (breathe 3/5/3/5 by 100)
4 x 100 Drill (Crossback, Hi Elbow, Catch Up, Scull/Swim)

Main Set x 4
150 R:15
100 R:10
50 FAST R: 1:00

Warm Down
200 Kick
200 EZ

TOTAL 2700 M

Monday, July 27, 2009

7/27 - Tom B.

Warm up
(missed the first set) _00 swim?

Drill set
200 (50 4 beat/50 breathe every 3)
200 (50 CU/50 DPS)

Main Set
4 x 100 (25 fist/(75 swim descend)) R :10
100 Kick R:30 (each 100 Kick gets faster)
4 x 100 (25 breathe every 3/(75 swim descend)) R:10
100 Kick R:30
4 x 100 descend R:10
100 Kick R:30
4 x 100 Hard - repeat time R:10
100 Kick Fast



Warm Down
100 EZ - stretch it out

TOTAL
2500M + first warm up set

Wednesday, July 22, 2009

7/22 - Frank

200 S
200 K
200 P

8 x 50 (2 Scull, 2 CU, 2 ?, 2 Kick (R leg/L leg and Fly)

T shirt workout
100 S
200 S
100 S
50 S
50 S
100 K

Shirts off
100 Sprint

Cool Down
100 +

TOTAL 1800M

Monday, July 20, 2009

7/20 - Sara

300S
300P
200K

8 x 50 Drill (2 Hi-Elbow, 2 CU, 2 DPS, 2 BU)

3 x 400 (100 BU/100 Threshold/100 FAST/100 recovery EZ)

200 (dive and touch 1/2 way point)
4 x 50 Choice

TOTAL 2800 M

Friday, July 17, 2009

7/17 - Nick Q.

300 S
200K
200P

8 x 50 (25 Drill/25 Swim)

300 R:20
200 R:10
100

600 Indian Run style in groups of 3-4

Cool Down 100+

Total (not including C/D) 2300 M

Wednesday, July 15, 2009

7/15/09 Barry

300 S
200 K
200 P

400 Build
4 x 100 Fast R:30
300 K 50 fast/50 EZ
3 x 100 IMs R:20
200 P Breath 3,5,7,5 x 50
2 x 100 Fast R: 30

6 x 50 R: 10 2 fast, 2 med, 2 EZ
2800

Monday, July 13, 2009

7/13 -- Jerry

Warm Up
300 S
200 K
300 S

10 x 50 drill
2 x (catch up, high elbow, 3 breaths, 3 breaths, scull)

Complex 1000 (continuous)
100 Fast
150 EZ
500 Threshold
150 EZ
100 Fast

2 x 50 (25K/25Fast)

Warm Down
100 EZ

TOTAL 2500 M

Wednesday, July 8, 2009

7/8 - Barry/Nick

12 x 50 Odds: Free Evens: stroke drill
500 Pull breathe 3/5/7/5/3 by 100

(1) Main Set x 3
150 R:15
100 R:10
50 R:30

(2) also x 3
75 R: 10
50 R:10
25 R:10

TOTAL 2,900 M

Monday, July 6, 2009

7/6 - Maria

300S
200P
200K

8 x 50 Drill

Set x 3
3 x 100 1:45/1:55/2:00 Moderate pace
1 x 200 3:15/3:30/3:45 80-90%

200 Kick

200 Cool Down

TOTAL 3,000M

Sunday, July 5, 2009

7/3 - Nick G.

400 S

8 x 100 2 turn 100's 1:40/1:50/2:00

Vertical kicking in the deep end

8 x 75 R :10

4 x 100 (25 run/50 swim hard/25 run)

Cool down

TOTAL 2400M

Wednesday, July 1, 2009

7/1 - Mark L.

400 Swim
3 x 100 (50K/50S)
300 Pull

3 x (100 Drill/150 IM drop Backstroke/150 middle 50 Fast)

5 x 100

TOTAL 2700

Monday, June 29, 2009

6/29 - Chris T.

Warm Up
300 Swim
100 Kick
200 Pull

8 x 50 DPS

Main Set
100 Sprint R:30
4 x 100 bi lateral breathing R:15
100 Sprint R:30
2 x 200 bi lateral breathing R;15
100 Sprint

3 x 100 Pull

TOTAL 2400

Monday, June 22, 2009

6/22/09 - Nick G.

Variations on the following:

4 x 200 Swim/Kick/Pull/Drill

Main Set
400 Rest :30 Negative split each half of the distance (200 Moderate/200 Fast)
200 Rest :20 (100 Moderate/100 Fast)
100 (50 Moderate/50 Fast)

8 x 100 1:40/1:45/1:50/2:00 Negative split each 100 (50 Moderate/50 Fast)

400 Rest :30
200 Rest :20
100

Warm Down?

TOTAL ~3,000M

Friday, June 19, 2009

6/19/09 - Dennis

Warmup
Swim 200
• 50 scull / 50 drill / 50 high elbow / 50 DPS

200 "waltz swim" 1-2-3, 1-2-3 • RI=:15
200 Kick

6 50s • Descend 1->3 and 4->6

300 Swim with fins
300 Pull

Freeway (4 per lane, everybody leads 5X) 1000

EZ 200

2700

Wednesday, June 17, 2009

6/17 - Silas O.

400 swim/kick/pull/swim


4 x 200 fly/free/free/free
free/back/free/free
free/free/breast/free
IM

10 X 50's build each 50 stroke or free

500 Pull odd lenght normal breathing/ even length as few breaths as you can take.

6 x 50's Sprint 10 sec rest

200 warm down

(2700 total)

Monday, June 15, 2009

6/15 -- Nick W.

4 x 200 S/Dr/K/S

2 x (4 x 100) Descend each set by :05 ( :20 rest)
4 x 200 85%
6 x 50 :10 rest

TOTAL 2700

Friday, June 12, 2009

6/12 - Barry B. for Judy

6 x 100 S/Dr/K/S/Dr/K

3 x main set

2 x 50 fast :20 rest
300 strong :20 rest
2 x 50 fast :20 rest 1:00 rest between set

10 x 50 choice

TOTAL 2600

Wednesday, June 10, 2009

6/10 - Orlin

4 x 100 Swim

2 x 400 (100 Pull, 100 Kick, 100 Drill, 100 Build) 900 Ladder -
50 EZ, 50 Fast R:15
100 EZ, 100 Fast R:15
150 EZ, 150 Fast R:15
100 EZ, 100 Fast R:15
50 EZ, 50 Fast R:15

2 x (4 x 50 Descend R:10)

Fun 100 (25 Run, 25 Swim, 25 Scull, 25 Swim)
100 Cooldown

Total: 2700 meters

Monday, June 8, 2009

Frank - 6/8

Warm up
500

** Lightning/Thunder **

TOTAL 500

Friday, June 5, 2009

6/5/09 David T.

5 X 200 PDKDS

Non-Pig
5 x 100 @85%
3 x 200 @ 85%
300 @ 85 %
200 @ 90 %
100 @90 %
cooldown
2700 + cooldown

Pig
300 @75%
400 @75%
400 @75%
300 @75%
Cooldown
2400 + cooldown

Wednesday, June 3, 2009

6/3/09 - Sara

Warm Up
300 Pull
3 x 100 Drill choice
3 x 100 Kick w/ fins on sides (alternating)

Main Set NON PIG
5 x 100 Descend 1:45/2:00/2:10
3 x 300 Build by 100 (EZ/Med/Fast) Rest :10
10 x 50 Drill on 1:00

WD 100 EZ

Main Set PIG
3 x 500 Cruise, long & strong R :30

WD 200 EZ


TOTAL 2,900/2,600

Monday, June 1, 2009

6/1/09 Tom B.

300 Swim
3 x 200
1). 100 K/100 Dr
2) 100 stroke Dr/100 S Max dps
3) 100 Max DPS/100 K

600
25 EZ/25 Fast/50 EZ/50 Fast/75 EZ/75 Fast/75 EZ/75 Fast/50 EZ/50 Fast/25 EZ/25 Fast
4 x 150
1) Cruise +10 or R:20
2) cruise + 5 or R:15
3) Cruise or R:5
4) Cruise - 5 or R: 5

100 Ez
300 Swim
25 EZ/25 Fast/50 EZ/50 Fast/75 EZ/75 Fast R:20 after 300
6 x 50
#1 & 2) Cruise +5 or R:15
#3 & 4) Cruise or R:10
#5 & 6) Cruise - 5 or R:5

100 EZ
2900/2000

Saturday, May 30, 2009

5/30/09 John D.

300 S
500 Alt 100 D/100 P
8 x 50 K w/fins 1-2 build, 3-8 Fast
50 EZ
2 x 200 50 Each Ft, mid, rear, swim scull
2 x 25 on 35 FAST
50 EZ ON 1:10
4 X 25 ON 35 FAST
50 EZ ON 1:10
6 X 25 ON 35 FAST
50 EZ ON 1:10
2 x 400 on 6:15/6:30/7 @ 65%
3 x 200 on 3/3:15/3:45 @80%
6/8 x 75 on 1:15/1:20 odds - Fr/stroke/Free, Evens - Fr/Dr/Fr
4100

Friday, May 29, 2009

5/29/09 John D.

600/500/400 S
3(3 x 50) 2 Build, 1 8 K, 2 build, 1 Catch up, 2 build 1 xback
2 x 200 on 3/3:15/3:30 + 3/4 x 100 on 1:20/1:30/1:45
2 x 150 on 2:30/2:45/3 + 2/3 x 100 on 1:20/1:30/1:45
2 x 100 on 1:30/1:45/2 + 2 x 100 on 1:20/1:30/1:45
3(4 x 25) on 30 1st set IM order drill, 2nd IM swim, 3rd Free
3150

Wednesday, May 27, 2009

5/27/09 Barry

300 alt 50Dr/50 swim
100 K
200 IM D/S x 25
3 x 200 last 25 K fast
10 x 50 on 1/1:10/1:15 1 fly, 2 back, 3 Br, 4 Fr
3 x 200 last 25 Sprint Kick swim
10 x 50 on 1/1:10/1:15 4 fly, 3 Br, 2 Bk, 1 Free
4 x 75 or 4 x 50 ascend (start fast and slow down to easy.
3000/3100

Saturday, May 23, 2009

5/23/09 John D.

300 S, 200 K no fins
4(3 x 25) on 35 1-2 drill, 3 fast choice
2 x 100 scull 1) ft, mid, rear, swim, 2) face up, ft first, hands overhead 3) hd 1st, face up, hands @ hips
100 EZ
16 x 100 on 1:30/1:45/1:50/2
or
Back
16(2 x 50) on 1/1:10 1) 15 M, 2) swim hard
or
Breast
12 x 125 on 2:30/2:45/3 50 2 Kick/1Pull 75 build

800/900/1000 Pull breath 2,4,6,8 or 3,5,7,9 x 50
200 EZ
4100

Friday, May 22, 2009

5/22/09 Paul

200 S, 100 K, 100 P
5 x 50
1) 25 rt side glide K/25 Swim
2) 25 Lt side glide K/25 Swim
3) 25 3 stroke roll w/6 Kicks/25 S
4) 25 wrist drag/25 swim
5) 25 fingertip drag/25 Swim 650

3 x 175 R:20 Everything is 80% effort, Check HR
125 R:20
75 R:20
25 R:1:00 1850
8 x 75 R:15 (50 Kick no board/no fins + 25 Swim Long strokes 2450
cooldown 2550

Wednesday, May 20, 2009

5/20/09 Mark Lewis

200 S
200 Every other length is Back
2(4 x 50) 25 Dr stroke IM order/25 Free
2 x 200 Swim
4 x 100 Pull R:15
2 x 150 Swim
3 x 100 Kick R:15
200 S
2 x 100 IM R:15
50 EZ
2 x 100 #2 5 sec faster then #1
100 Drill
2700

Monday, May 18, 2009

5/18/09 Maria

300 S
200 K
200 Dr
400 S R:20 + 8 x 50 IM order R:10
300 P R: 20 + 6 x 50 kick R:10 fast
200 Swim R:20 + 4 x 50 IM order R:10
100 P R:10 + 2 x 50 Choice R:10
6 x 50 Dr/Build x 25 on 1
cooldown
3000

Saturday, May 16, 2009

5/16/09 John D.

200 S,K, CU, Rev IM, Weak arm
6/7/8 x 200 on 2:45/3/3:15/3:30 last 50 6 beat over kick
100 EZ
4 x 50 on 1 3 pt drill

Breast
3 x 150 Breast P + 3 x 100 Breast S on 1L45/2

Back
4 x 300 (100 K/200 S) on 4/4:20/4:30

Fly
8 x 100 (2R2L2W) on 1:50/2

Everyone
2 x 200 EZ Pull
4050 Breast/4500 Back/4100 Fly

Friday, May 15, 2009

5/15/09 Craig O.

300 S
200 K
300 P
12 x 25 sprint on 30
8 x 50 IM order on 1 build/Swim
6 x 75 on 1:15/1:20 Build/Sprint/EZ
4 x 100 IM on 1:45/2
3 x 200 build/sprint/Sprint/EZ x2
3000

Thursday, May 14, 2009

5/14/09 Evening John D.

200 SKP
4 x 100 2 scull/2 drill
4 x 25 Drill/tech/1/2 BLast/Sprint 1100
5 x 100 65% on 1:30/1:45/2 1600
5 x 50 K 1 R/1 L side/3 regular choice1850
4 x 100 80 % 2250
4 x 50 Drill 2450
3 x 100 IM on 2 2750
3 x 50 Stroke Dr IM order 2900
200 Cool 3100

5/13/09 Mark Liabo

300 S, 200 K, 300 P
4 x 50 Im order
5 x 100 Free on 1:30
200 IM on 4
4 x 100 Free on 1:30
200 IM on 4
3 x 100 Free on 1:30
200 IM
2 x 100 Free on 1:30
200 K or Cooldown
3200

Wednesday, May 13, 2009

5/13/09 Evening John D.

200 SKPD
2 x 50 Wrist Drag
2 x 400 #1 P, #2 Swim
4 x 150/200 Alt 1 P, 1 Swim Desc by track
5/6 x 100 alt 1 P/1 Swim Optional on the pulls - do IM
6/7/8 x 50 Alt 2 P/2 Swim
8/10 x 25 R:30 2 swim/2 P no breathing
100 cool
3850

Monday, May 11, 2009

5/11/09 Chris T

200SKPD
4 x (4/5 x 100) R:15 between, R:30 Between group
1) Pull, concentrate on form, head and body position
2) Swim
3) Kick, 1,3,5 w/fins, 2,4 w/o fins
4) swim descend 1-5 OR IM order
6/8 x 50 first 3/4 IM order, 2nd 3-4 Drill/cooldown
2700/3200

Wednesday, May 6, 2009

5/6/09 John D.

400 S
200 IM K/D Fly/bk/Br/Bk/Br/Fr Kick 1/2 way/drill 1/2 way
4 x 100 Desc on 1:45/2
IM
2 x [200 Free on 3:15/3:30/3:45
4 x 100 IM on 2/2:15
fly/bk/br
Bk/Br/Fr
Br/Fr/Fly
Fr/Fly/Bk
6 x 33 stroke on :45/55/1]
2nd time #2 stroke or various Choice

Free
2 x {200 Free on 3:15/3:30/3:45 strong
4 x 100 P Free smooth effort on 1:45/2/2:15
6 x 33 on 45/55/1 FAST}
200 alt weakarm/catchup/swim
2800

Monday, May 4, 2009

5/4/09 Nick G.

200 SKPD 800
8 x 33 Build on :45/1 233/1033
8 x 100 Desc on 2 800/1833
10 min K :30 vert K hands out in deepend 300-400/2233
200 modified Catchup/catch-up stroke 200/2433

Saturday, May 2, 2009

5/2/09 Dennis G.

200 S
200 (33 1/3 Scull, 33 1/3 catch-up, 33 1/3 high elbow/100 DPS)
200 Waltz swim - 1-2-3, 1-2-3, working on kicking with arm cycles
200 k
200 Build within the 100
400 S w/fins
400 Pull
1000 6 lengths EZ, 1 Fast, 5 EZ, 3 Fast, 3 EZ, 5 Fast, 1 EZ, 6 Fast
200 EZ
200 Waltz
400 Locomotor/Indian 3 per lane, x 4
200 EZ
3800

Wednesday, April 29, 2009

4/29/09 Silas

400 alternate s/d by lengths
400 Free
4 x 100 R:15 stroke
300 Free
4 x 66 stroke R:15
200
4 x 66 strokeR:15
100 Free
4 x 33 stroke
200 K
2666

Monday, April 27, 2009

4/27/09 Nick W.

400 Free
400 IM K/D/S
3(3 x 100) R:15
Fly - Bk - Br
Bk - Br - Fr
Br - Fr - Fly
1st round S, 2nd Round K, 3rd Round P

6/8 x 100 S or P on 2/2:15 strong effort - not easy, not fast
2500 + cool down

Saturday, April 25, 2009

4/25/09 John

400 S
4 x 100 KPDS
Freestyle Breakdown
2 x [400 S or P #2 option Rev IM order Free, Back, Br, fly
300 " or :
200 " or "
100 S or P
3 x 33 pm 1 Fast]
3400
200 EZ/Dr
3600

Thursday, April 23, 2009

4/22/09 PM John D.

400 S
160 IM K/D
8 x 40 on :50 Odd S/D x 20, Even Free build
10 x 80 on 1:20/1:30 with about :20 sec rest
odd IM S
even Free steady/strong effort
300 P + 3 x 100 on 1:30/1:45
200 K + 2 x 100 Kick
2 x 100 Drill
2 x 180 R:15 20 no breath, rest :10 + 4 x 40 breath 2,3,4,5 progressively
3320

Wednesday, April 22, 2009

4/22/09 Orlin

320 S (16 lengths)
5(3 x 40) R:10 40 Dr/40 Swim/40 K
6/8/10 x 40 R: 5 work on DPS - Distance per Stroke by exaggerating glide and rotation, power pull, good body position, good kick, count strokes get to the lowest number and maintain after the first 2

5 x 80 20 scull/60 swim rotate Front, mid, rear scull

4 x 180 20 no breath + 4 x 40 continuous breathing 5,4,3,2 x 40

4/6 x 20 kick on side R: 10

2(5 x 40) R: 10 Descend from 65% to 90%

120 cool
3000

Monday, April 20, 2009

4/20/09 Tom B.

320 Free
160 Kick on side
160 fist
40 Free

Main set
400 (20 lengths steady)
320 breath every 3 (16)
200 fast (10 lengths)
120 Recovery

400 Steady
320 every 3rd length stroke
200 fast
120 recovery

320 breath every 3/4 or 5
200 fast
120 recovery
cool
3400 + cooldown

Wednesday, April 15, 2009

4/15/09 Frank

10 Min (40 S + 40 K)
10 Min (20 stroke/20 Free)
Pyramid x 2
1 length
2 lengths
3
4
3
2
1 320 set/640 total
3(3 x 40) K 10 vertical kick at other wall, going from kickboard in the water, Kickboard out, Kickboard overhead
2nd set - vertical dolphin kick
3rd set - breaststroke
6 x 20 stroke - elem back, breast, rt arm, left arm, skull on back, underwater
200 cool

Monday, April 13, 2009

4/13/09 Sara

320 Swim
10 x 40 on 1 odd: Drill Even: Kick

R:10
1 x 160 EZ/Dr
2 x 120 Middle 50 stroke
3 x 160 EMF
4 x 80 Middle 40 Kick
3 x 160 EMF
2 x 120 Middle 50 Stroke
1 x 160 EZ/Dr
5 x 40 on 1 sprint
200 cooldown
3200

Saturday, April 11, 2009

4/11/09 John D.

4 x 200 Swim, no splash, K, 3 pt
5(3 x 100) 1. 25 R, 25 L, 75 whole
2. CU
3. glide
4. Max dps
5. xback
5 x 20 working on streamline
Long solid strong fast
2 x 10 min Swims 1. 20 - 15 - 10 - 5
2. 5 - 10 - 15 - 20
2 x 200 R:10 odd - SKDKS
even - DSKSD
120 EZ
4000

Wednesday, April 8, 2009

4/8/09 Barry

400 (75 Free, 25 IM Dr)
200 K
200 Drill
3 x (250 Free R:20
150 (25 Free/100 IM/25 Free) R:20
50 Free R: 10
2 x 25 Stroke R: 10)
4 x 50 2 turn 50's 10 Sec Vertical Kick, with 50 eazy recovery

P500 Breath 3,5,7,5,3
200 EZ/Dr x 50
3200

Monday, April 6, 2009

4/6/09 Jerry K.

1. 500 Swim

2. Complex 300:
25 drill (catch-up) / 25 kick / 25 drill (catch up) / 25 kick
25 drill (3 point) / 25 kick / 25 drill (3 point) / 25 kick
25 drill (cross back) / 25 kick / 25 drill (cross back) / 25 kick

3. 200 kick (on side / no fins)

4. Complex 500:
5 x (25 scull / 75 swim) continuous

5. 250 swim - count strokes per length for the first 150 then swim the last 100 at 1 or 2 fewer strokes per length

6. 250 swim - breath every 6, 5, 4, 3, 2 strokes by 50

7. 5 x 100 - start at 50% - 60% getting stronger each 100 (no sprinting) - last 100 should be about 80% - 85% - focus on one aspect of technique over the entire set

8. 6 x 50 - 80% - 85% effort - on 1 minute

9. 200 swim / pull (cool down)

Total = 3000 yards

Wednesday, April 1, 2009

4/1/09 Mark Lewis (33 1/3 Meters) @ Coe

200 SKPD (3 lengths/100)
6 x 200 Swim w/fins, r: 20 strong steady effort 2000
5 x 200 Swim w/o fins

10 x 33 1/3 Kick no fins. no board 2333
3 left side, 3 right side, 3 back, last one 3 sec kick, 3 strokes.
300 P alt breathing every 3 and every 5 2500

Monday, March 30, 2009

3/30/09 Maria

300 S
200 Dr
300 P/S
200 K
3(5 x 100) R: 20, 1 min between sets
1st set = Free
2nd set = IM
3rd set = Free

3(3 x 50) on 1
1st set = drill
2nd set = choice
3rd Set = build

200 EZ
3150

Monday, March 23, 2009

3/23/09 Chris T.

300 S, 200 K, 200 Dr
6 x 50 on 1 12 1/2 into and out of wall fast, explode off turn
4(4/5 x 50) 1 min rest between groups

  1. Stroke on 1:10/1:20
  2. Pull on 1/1:10 work technique
  3. Swim on :50/1 @ 90%
  4. Swim w/fins Fast on :40/:50

6/8 x 75 middle 25 stroke, R:15

P2 x 200 Loosen/DPS

3000

Saturday, March 21, 2009

3/21/09 John D.

300 S
7 x 100 alt Swim/Drill
turns

Dist
S or P 3 x 400 on 5:40/6/6:30
100 EZ K
K6 x 75 on 1:30/1:45
S200
4 x 50 on 3 Fast 3 breaths only
50 EZ
2(4 x 50) on 1:15
4 @ 65%, 4 @ 90%
P500 Long EZ Stroke, good rotation, good Catch
3 x 100 Drill choice 4600

Stroke
3 x 200 (100 DR/100 S)
Dr 400 Bk 25 R/25L
K300 Back
6 x 25 Back on 40
K6x75 Br on 1:30/1:45
S3 x 100 Br - working double breast pullouts + streamline
400K free
6 x 100 odd swim, evens drill
4200

Friday, March 20, 2009

3/20/09 John D.

400 S
4 x 75 KDS IM Order on 1:15/1:20
6 x 50 build on 1
2 x
4 x 100 on 1:30/1:45 or 3 x 100 on 2
100 P on 2
100 IM on 2
50 Fly/50 Bk
50 Bk/50 Br
50 Br/50 Fr
4 x 25 Sprint K w/fins on 30
100 EZ
3200

Thursday, March 19, 2009

3/19/09 Evening, John D.

300 S 200K, 200 P
5/6 x 50 on 1 or 1:15 3 build/3 descend
2 x 200 R:15 odds - work on streamline/no breathing from flags to wall and back/excellant tech
evens- 2 sec glide
Free Breakdown - 7 x 50
P3 x 300 R:20 + 3 x 100 on 1:40/1:50
Starts
New people
25 head position
2 x 25 K on side
3 x 25 shark fin
50 10 K
50 Catch-up
100 Free
200 Choice

Wednesday, March 18, 2009

3/18/09 John D.

300 S, 2oo KPD
2(4 x 50 on 1 build + 2 x 25 on 30 Sprint)
2 x (2 x 50 on 1 @ 85%
200 (50 EZ/50 Drill on 3:30/4
4 x 100 on 2 FAST
200 (50 EZ/50 Dr) on 3:30/4)
2nd set do 2 100 instead of 4
3000

Monday, March 16, 2009

3/16/09 Nick G.

200 SKPD
8 x 25 build on 30
8 x 200 Broken 10 sec rest before 50's, 5 before the 25, 30 after ea 200
1. 175 - 25
2. 150 - 50
3. 125 - 50 - 25
4. 125 - 25 - 25 - 25
5. 100 - 50 - 50
6. 100 - 50 - 25 - 25
7. 75 - 75 - 50
8. 75 - 50 - 50 - 25
8 x 50 on 1:15 mid 25 hard with fast turns
8 x 25 on 40
3200

Saturday, March 14, 2009

3/14/09 John D.

600 Free
8 x 50 Breaststroke Breakdown

5 x 400 #1 Pull,
#2-3 2 x 200 R:10 80% HR 22-26
#4 S 4 x 100 R:10 2 sec faster than 80%,
#5 10 x 50 R:10 FAST
50 EZ/50 EZ K

2 x 150 on 2:15/2:30/2:45 #1 Steady #2 Build to sprint

3 x( S300 on 4:30/5 @ 65% + 50 Fast on 1)
4 x 100 1 no splash, 2 cu, 3 fist, 4 ez

Friday, March 13, 2009

3/13/09 Dennis

3/13/09 Dennis

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

Main Set - Tread Water on all reps ending in deep end. No hanging on wall!

4x125 good effort RI :20
4x225 floating fast 75 RI :30
4x75 Kick m-f-m by 25s on 1:30
4x75 FAST! 1:00 rest

200 cool down

3200 yards

Wednesday, March 11, 2009

3/11/09 John D.

400 Free 200 of ea. KPD
2(3 x 50) on 1/55/50
250P + 10 x 25 on 30 fast
8 x 100
4 P or stroke on 1:35/1:45/1:55
4 Free on 1:30/1:40/1:50
50 EZ
2(4 x 25) on 30 1st set descend 2nd set 1/2 BLAST/1/2 EZ
4 x 50 on 1:30 FAST
cooldown 150
3150

Monday, March 9, 2009

3/9/09 John D.

500S
300 K
2 x 200 P
3 x 100 CU, Weak-arm, X-backs
6 x 150 on 2:20/2:40 desc by 2
3 x 200 Odd - 100 scull - ft/mid/rear/swim + 100 P Even P breath 4 or 5
100 EZ
3200

Saturday, March 7, 2009

3/7/09 John D.

200 S/K/P/CU/IM Drill 1000
200 weak arm 1200
K 150 + 6 x 50 on 1 Odds Moderate/fast, Evens - fast/even pace 1650
100 EZ + 2 x 100 Scull 1950
8 x 125 on 2:10/2:30/2:40 75 steady Odd 50 strong, evens 50 drill 2950
400 IM Dr/Fr x 25 3350
2(200 End - 2 (80%) on 3/3:15/3:30 + 300 Hard on 4/4:15/4:30) 4350
200 ez 4550

Friday, March 6, 2009

3/6/09 Judy

300 S, 200 P, 100 K 600
3 x (3 x 25 Dr/25 Swim Fly/back/Breast) on 1 1050
7 x 100 on 2 Fly, Free, Back, Free, Breast, Free, IM 1750
2 x 300 Free on 4/4:30/5 2350
3 x 200 on 3:30/3:45/4 2950
2 x 100 free 3150

Wednesday, March 4, 2009

3/4/09 Orlin

400 Free
4 x 100 Odd P/Even K
4 x 100 on 1:35/1:45
100 Fast
75 Fast/25 EZ
50 Fast/50 EZ
25 Fast/75 EZ
4 x 75 on 1:15 50 build/25 Kick on side
4 x 50 on 1 25 Dr/25 S
4 x 125
50 Fly/50 Back/25 Br
50 bk/50 Br/25 Fr
25 Fly/50 Bk/50 Br
25 bk/50 Br/50 Fr
400 Free check time at 200, 2nd faster
4 x 150 75 10 sec
50 5 sec.
25
3200

Monday, March 2, 2009

3/2/09 John D.

400 Free
4 x 100 KDPS
2 (4 x 50 build on 1 + 2 x 25 on 30/35 1. 1/2 Blast 1/2 EZ 2. Sprint)
2 x 150 on 2:20/2:30/2:45
2 x 150 on 2:15/2:25/2:40
2 x 150 on 2:10/2:20/2:35

8 x 50 on 1 odds Glide, evens 3 pt
6 x 75 on 1:15/1:25 w/fins, 50 Kick on side, 25 Swim w/ 6 beat over kick
4 x 50 on 1 odds ez, evens x-backs
3250

Saturday, February 28, 2009

2/28/09 John D.

400 Free + 4 x 100 IM Dr, K, Dr Fr, S 800
400 Pull + 3 (4 x 50) on 1 1. Dr 2. Tech + build 3. 1/2 BLAST/1/2 EZ x 2 4. Sprint 1800
Open turns
100 EZ 1900
400 IM Dr/Fr x 25 2300
3(4 x 100) on 1:40/1:50/2 3500
3 IM 1 Free
2 IM 2 Free
1 IM 3 Free
4(2 x 50) on 1/1:10 50 DPS/50 Drill 3900

Friday, February 27, 2009

2/25/09 - Frank

Infamous T-Shirt workout

Warmup
200 S, K, P
4x100 S Catchup, skull, fingertip, fist

T-Shirt on
200 ez
5x 100 S
200 K
100 timed

T-shirt off
100 timed, should be 5 seconds faster
8x25 fun

2300 yards total

2/27/09 David

200 SDKPS
5 x 100 on 1:30/1:40/1:50
3 x 200 on 3/3:20/3:40
1 x 400 on 6/6:40/7:20
2 x 200 on 2:45/3:00/3:15
3 x 100 on 1:20/1:30/1:40
4 x 25 on 30 sprint
200 EZ cool
3500

Monday, February 23, 2009

2/23/09 - Sara

WARM UP
200 S
200 P
300 drill [3 x (25 Fist/25CU/50 Swim)]

6 x 50 Descent 1-3 and 4-6 on 1

12 x 25 on :30
1-3 Build Up
4 EZ
5-7 12 1/2 EZ 12 1/2 Sprint
8 EZ
9-11 12 1/2 Sprint 12 1/2 EZ
12 EZ

MAIN SET
4 x 100 (25 Fast/ 75 EZ, 50 Fast/50 EZ, 75 Fast/25 EZ, 100 Fast) on 1:30/1:45
4 x 75 50 Build Up 25 Kick on side on 1:15
4 x 25 EZ on :30
4 x 75 50 Build Up 25 Kick on side on 1:15
4 x 100 (25 Fast/ 75 EZ, 50 Fast/50 EZ, 75 Fast/25 EZ, 100 Fast) on 1:30/1:45

WARM DOWN
4 x 50 25 Drill/25 EZ on 1:00

TOTAL 3,000

Saturday, February 21, 2009

2/21/09 John

300 Free
300 IM KDS
200 P
200 Specialty
8 x 25 on 30 odd fast, even EZ
8 x 25 on 40 4 IM order, 4 Stroke
Breast drills
50 K w/board
50 slide K
50 1P3K
50 PKG
4 x 25 breast pullouts
50 1/2 pull with 2 pullouts
6(3 x 50) on 1/1:10
1 fly/back 2 bk/br 3 br/fr
100 EZ
300 Breast P or 400 K w/fins (100 back K/100 Dolphin K on back)
3 x 250 ERF
back - #1 Extra rotation #2 Head Pos #3 pop hands out for recovery
Free - #1 work extra rotation + flip in mid pool #2 no breathing inside flags, #3 push with legs on flip
P800 Breath 4 or 5, long and ez, clean entry
4400/4500

Friday, February 20, 2009

Nick Q.

300S
200 K
100 Fly, Back, Br, Free ( Swim/Drill/K/Swim x 25) 900
8 x 125 IM with floating 50 1900
4 x 100 IM Kick 2300
6 x 150 Mid 50 stroke choice 3100
100-200 EZ 3300

Wednesday, February 18, 2009

2/18/09 Barry

300 Free
200 K
6 x 75 R:10 1-3 DKS x 25, 4-6 EMF
10 x 100 R:10 80%
100 Ez
4 x [50 EZ on 1
50 FAST on 1
50 EZ on 1
100 Fast on 2]
50 EZ
4 x 25 on 30
3200

Monday, February 16, 2009

2/16/09 Jerry

500 Swim
5 x 100 K Free, fly, back, Br, Free
100 EZ
4 x 50 IM order
100 IM
2 x 100 EZ- Fast-EZ-Fast x 25
2 x 100 EZ-Fast-Fast-EZ x 25
4 x 50 sprint on 1:15
4 x 25 Sprint on 1
cooldown
2300 +

Saturday, February 14, 2009

2/14/09 John D.

300 Fr 300 Rev IM KDS, 200P
3 x 100 scull
Flip turns
2 x 400 R:20 + 100 KD x 25 + 2 x 200 IM strong or Free FAST last 50 6 beat K
200 K alt 50 arms over head, 50 1/2 recovery
200 3-2-1-0
100 6 count then stroke
6 x 25 on :40 1/2 under H2O, 1/2 sprint
400 S + 100 KD + 2 x 200 Free or stroke (same as above)
3650

Friday, February 13, 2009

2/13/09 Paul

400 Free, 200 KP
Distance
800 Free, check time at 600 R:30
600 Free, check time at 400 R:30
400 Free Check time at 200 R:30
200
time on each swim after checking time on swim before should be faster than checked time for the same distance
50/100 EZ

Stroke/IM
4 x 125 50 Fly/50 Back/25 br
4 x 125 50 bk/50 Br/25 Free
4 x 125 25 fly/50 bk/50 Br
4 x 125 25 back/50 br/50 free

General workout
6 x 150 50 free/50 Streamline back K/50 free
5 x 100 IM R: 15
4 x 50 Odds Free evens choice R:10

Entire group
10 x 25 1) Under H20 dolphin K, 2) choice, 3) streamline back K, 4) free no breathing, 5) Under h2o dolphin K 6) choice 7) streamline back K 8) free - no breathing 9 & 10 Choice
200 EZ

Wednesday, February 11, 2009

2/11/09 Mark Lewis

300 free Breath Every 3
200 Free Moderate
100 Free moderate-Hard
1 x 200 Drill 50 Single arm fly, Single arm Back, K down/pull back Breast, Catchup free
3 x [50 K + 150 Pull]
8 x 25 on 30 solid
4 x 50 on 1 faster
2 x 100 on 2 faster Mid 50 stroke
1 x 200 for time - All Out!
2 x 100 on 2 same
4 x 50 on 1 same
8 x 25 on 30
2800 + cooldown

Monday, February 9, 2009

2/9/09 - Maria

Warm Up
400S 200P 200K
8 x 50 Odd: Free Even: Stroke :10 sec rest
4 x 75 Kick w/ fins :10 sec rest

Main Set
2 x 100 1:25/1:30/1:45/2:00
4 x 50 Fast Free 1:00
2 x 100 1:25/1:30/1:45/2:00
4 x 50 Fast Choice 1:00
2 x 100 1:25/1:30/1:45/2:00

6 x 75 mid 25 Drill
8 x 25 Drill

Total 3,150

Saturday, February 7, 2009

2/7/09 John D.

10 x 100 2 Ea SKPDRevIM
2 x 100 Scull Ft/mid/rear/swim
Free
3 x 300 K w/fins on 4:30 on side
14 x 100 on 1:40/1:50/2
4 fast, 1 ez
3 fast, 1 ez
2 fast, 1 ez
1 fast, 1 ez
500 P Breath 2,4,6,8 or 3,5,7,9

Stroke
250 Double arm back
8 x 25 on 45 fast
8 x 125 100 solid + 25 build to sprint.
300 EZ

Friday, February 6, 2009

2/6/09 Craig O.

6 x 50 Drill
4 x 75 build/Fast/Recover
3 x 100 K w/fins R:15
200 IM Drill
3 x 200 (2 x 100 IM continuous) R:30
3 x 100 Mid 50 Fast
3 x 200 on 3/3:15
400 S
3000

Thursday, February 5, 2009

2/5/09 Evening John D.

200 SKPD
200 3-2-1-0
9 x 50 5 drill/4 build & Desc on 1/1:10, 3 fist, 2 x-backs,
400 P Breath 2,4,6,8
4 x 100 Desc on 2
2250

Wednesday, February 4, 2009

2/4/09 Mark Liabo

300 SKP
4 x 50 Drill on 1
2 x [2 x 50 + 100
2 x 75 + 150
2 x 100 + 200)
R:10 sec between each, R:30 in between the set
200/300P
3100 +

Monday, February 2, 2009

2/2/09 Chris T.

400 S, 300 K, 300 P
4 x 25 Streamline
8 x 100 Fast + 25 EZ on 2
8 x 50 K, 20 sec v-kick at flags
4 x 150 75 R: 10, 50, R:5 25
3100

2/2/09 Chris Tyler

300 S/ 200 K/ 200 P
4 x 50 25 Sprint/25 EZ on 1
500 Test (5 x 100 R:10)Best Effort total time minus :40 sec
100 EZ
4 x 200 R:20
1 & 3
25 Fast/25 EZ
50 Fast/50 EZ
25 Fast/25 EZ
2 & 4
IM
10 x 50 w/fins on 1 Odds - swim/Evens - Kick
200 P
100 EZ Cooldown
3100

Saturday, January 31, 2009

1/31/09 John D.

400 SKP
2 x 100 Scull Ft/M/Rear/Swim
200 3-2-1-0
8 x 50 on 1 odd Dr, Evens Build & Descend
3/4 x 300 on 4:45/5:30 R about 20 sec on between so choose the appropriate interval. 80%
Below is the list of ages and the 80 Beats for 10 secs.
Age HR
40 24
50 22
60 21
4 x 200 on 3:15/3:30
150 cruise, 50 fast
100 EZ + 50 K
K6 x 50 on 1 2 fast, 1 EZ
P 600 EZ
4900

Friday, January 30, 2009

1/30/09 John D.

6 x 150 R:10 2 Swim, 2 K, 2 Drill
odds free, evens stroke
5 x 100 free on 1:30/1:40/1:50 + 6 x 50 on 50/1
3 x 100 Breast on 1:45/2 + 4 x 75 on 1:30 SDS x 25
4 x 100 Back on 1:45/2 + 4 x 75 on 1:15/1:25 25 10 K/50 S
3000

Wednesday, January 28, 2009

1/28/09 John C.

10 x 25 on :30
10 x 50 on 1:00
10 x 75 on 1:15/1:30, Mid 25 IM order Stroke
4 x 250 broken
25 Fly R:5
50 Back R: 10
74 Breast R:15
100 Free R:20
CD
2500 + CD

Monday, January 26, 2009

1/26/09 Nick G.

400S, 300K, 300P
4 x 25 streamline
8/7/6 x 125 on 2/2:15/2:30
8 x 50 on 1:15 (20 Yd S, 20 Sec Vertical Kick, flip and 25 swim)
2/3/4 x 150 75, 10 sec rest, 50, 5 seconds, 25
3100

Friday, January 23, 2009

1/23/09 - Dennis

Warmup: 2 (125 Free, 125 Back)
8 x 25 1/2 underwater dolphin, 1/2 dolphin on your back
8 x 25 Breaststroke

6 x 100 Cruise pace 1:40/1:50
2(4 x 50) by 25s, E/F, F/E, E/E, F/F
6(2 x 75) 1 Fast, 1 Easy

200 Warmdown

3200 yards

The goal on the 75’s fast is to go as fast as you can, keeping your stroke rate as
high as possible while maintaining distance per stroke & without your technique falling apart.
To do this you can't overload on lactate, so the intervals are like swimming the enjoyable part
of a 100, and you stop just short of the misery setting in. For the recovery, instead of doing
a fixed interval, just swim a 75 easy, regroup and start again when you feel recovered.
The idea is to go fast and develop the required neuromuscular coordination, so rest as much
as needed.

Wednesday, January 21, 2009

1/21/09 John D.

200 SKPD
100 Scull
6 x 50 on 1 build 1200
6 x 25 on 30 2 build, 2 1/2 Blast/1/2 EZ, 25 Sprint 1350
6/8 x 100 on 2/2:30 FAST 2150
4 x 150 SKD K = on side, Dr = CU, fist, 3 pt, x backs
2750

Saturday, January 17, 2009

1/17/09 John D.

500 Free/400 IM Dr/Fr/S/Fr x 25
3 x 100 Scull Ft/Mid/R/S
6 x 50 on 50 Build, work Streamline
4 x 200 on 3/3:15/3:30
3 x 200 on 2:50/3:05/3:20
2 x 200 on 2:45/3/3:15
1 x 200 on 2:40/2:55/3:10
100 EZ
3 x 400 R:20 #1 stroke, #2 IM (like WU), #3 Choice
100 EZ
4900

Friday, January 16, 2009

1/16/08 Judy

400 (200 S, 100 K, 100 P)
4 x 50 on 1 25 Fast/25 EZ
6 x 75 on 1:15 EMF x 25
2(5 x 100) on 1:45/2
1. 25 F/75 EZ
2. 50 F/50 EZ
3. 75 F/25 EZ
4. 50 F/50 EZ
5. 25 F/75 Ez
2 x (200 S + 150 K + 100 P + 50 Dr)
3050

Wednesday, January 14, 2009

1/14/09 Orlin

300 Fr
300 P
4 x 50 K
100 Free
4 x 50 on 50 IM order
3 x 100 moderate R:10
4 x 200 Negative Split R:20
1 x 300 Breath 3/5 x 50
10 x 50 on 1 evens fast
100 EZ
3100

Monday, January 12, 2009

1/12/09 Tom B.

300 S
2 x 100 50 4-Kick/50 Hypo 3
2 x 75 25 Catch-up/50 build
2 x 25 EZ
1 x 100 + 8 x 50
2 x 100 + 6 x 50
3 x 100 + 4 x 50
4 x 100 + 2 x 50
[100's - Free, desc each set, R: 10
50's 1 & 2, Kick, boards ok, no fins
3 & 4, free swim, moderate, R:15
5 & 6, free swim, faster R: 10
7 & 8, free swim, Faster, R:5
on the 50's each progressive set, drop the lowest number of 50's, so the second set, 2 x 100, remove # 7 & 8, 3rd set remove # 5 & 6, etc,]
300 P - breath 25 right side, 25 left side only, 50 hypo 3.
100 EZ
3100

Saturday, January 10, 2009

1/10/09 John D.

400 Free/400 IM K/D
8 X 25 K 2 ea. stroke
8 x 25 S 2 each stroke #1 build, #2 strong
8 x 100 2 IM, 2 back, 2 Breast, 2 IM
800 (400 IM S/Free/Dr/Free + 2 x 200 IM)
8 x 100 Free on 1:30/1:40/1:50
800 Free Desc x 200's
4400

Friday, January 9, 2009

1/09/09 David T.

200 D/P/IM D/K/S
5 X 100 on 1:40/1:50
2 x 200 IM Stroke/Free x 25
5 x 100 Stroke on 2
5 x 100 on 2 Odd IM, Even Free
100 Ez
3000

Wednesday, January 7, 2009

1/7/09 - Frank's Freakin Fifties

10 x 50 Warmup
4-skull, tarzan, fist, rt arm, left arm, cu, stroke

2(4x50 s) 10 sec rest, take 30 seconds off total time- should be 200 time

8 x 50 Kick
rt, left leg, fly, back, side, side, back fly

5 x 50 swim fast with fins on, on 2 mins

50 countdown
First one on 1 min, 55, 50, 45, 40, 35, 30, see how many you can do

2x50 cool down

1950 yards

Monday, January 5, 2009

1/5/09 - Sara

Warm Up
200 S/K/P/Dr/S

3 x 100 Drill
4 x 50 Kick with fins (R/L)
3 x 100 (Count, Count -1, Count -2)
4 x 50 Kick with fins fast
3 x 100 Build
4 x 50 2 Turn 50s
3 x 100 Descend
4 x 50 EZ/Med/Fast/EZ

TOTAL 3,000

Friday, January 2, 2009

1/2/09 Nick Q.

300 SKP
9 x 100 25 Drill + 75 EMF
9 x 50 K EMF
9 x 100 25 free/50 stroke/25 free
3150