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