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