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