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