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