Monday, June 29, 2009

6/29 - Chris T.

Warm Up
300 Swim
100 Kick
200 Pull

8 x 50 DPS

Main Set
100 Sprint R:30
4 x 100 bi lateral breathing R:15
100 Sprint R:30
2 x 200 bi lateral breathing R;15
100 Sprint

3 x 100 Pull

TOTAL 2400

Monday, June 22, 2009

6/22/09 - Nick G.

Variations on the following:

4 x 200 Swim/Kick/Pull/Drill

Main Set
400 Rest :30 Negative split each half of the distance (200 Moderate/200 Fast)
200 Rest :20 (100 Moderate/100 Fast)
100 (50 Moderate/50 Fast)

8 x 100 1:40/1:45/1:50/2:00 Negative split each 100 (50 Moderate/50 Fast)

400 Rest :30
200 Rest :20
100

Warm Down?

TOTAL ~3,000M

Friday, June 19, 2009

6/19/09 - Dennis

Warmup
Swim 200
• 50 scull / 50 drill / 50 high elbow / 50 DPS

200 "waltz swim" 1-2-3, 1-2-3 • RI=:15
200 Kick

6 50s • Descend 1->3 and 4->6

300 Swim with fins
300 Pull

Freeway (4 per lane, everybody leads 5X) 1000

EZ 200

2700

Wednesday, June 17, 2009

6/17 - Silas O.

400 swim/kick/pull/swim


4 x 200 fly/free/free/free
free/back/free/free
free/free/breast/free
IM

10 X 50's build each 50 stroke or free

500 Pull odd lenght normal breathing/ even length as few breaths as you can take.

6 x 50's Sprint 10 sec rest

200 warm down

(2700 total)

Monday, June 15, 2009

6/15 -- Nick W.

4 x 200 S/Dr/K/S

2 x (4 x 100) Descend each set by :05 ( :20 rest)
4 x 200 85%
6 x 50 :10 rest

TOTAL 2700

Friday, June 12, 2009

6/12 - Barry B. for Judy

6 x 100 S/Dr/K/S/Dr/K

3 x main set

2 x 50 fast :20 rest
300 strong :20 rest
2 x 50 fast :20 rest 1:00 rest between set

10 x 50 choice

TOTAL 2600

Wednesday, June 10, 2009

6/10 - Orlin

4 x 100 Swim

2 x 400 (100 Pull, 100 Kick, 100 Drill, 100 Build) 900 Ladder -
50 EZ, 50 Fast R:15
100 EZ, 100 Fast R:15
150 EZ, 150 Fast R:15
100 EZ, 100 Fast R:15
50 EZ, 50 Fast R:15

2 x (4 x 50 Descend R:10)

Fun 100 (25 Run, 25 Swim, 25 Scull, 25 Swim)
100 Cooldown

Total: 2700 meters

Monday, June 8, 2009

Frank - 6/8

Warm up
500

** Lightning/Thunder **

TOTAL 500

Friday, June 5, 2009

6/5/09 David T.

5 X 200 PDKDS

Non-Pig
5 x 100 @85%
3 x 200 @ 85%
300 @ 85 %
200 @ 90 %
100 @90 %
cooldown
2700 + cooldown

Pig
300 @75%
400 @75%
400 @75%
300 @75%
Cooldown
2400 + cooldown

Wednesday, June 3, 2009

6/3/09 - Sara

Warm Up
300 Pull
3 x 100 Drill choice
3 x 100 Kick w/ fins on sides (alternating)

Main Set NON PIG
5 x 100 Descend 1:45/2:00/2:10
3 x 300 Build by 100 (EZ/Med/Fast) Rest :10
10 x 50 Drill on 1:00

WD 100 EZ

Main Set PIG
3 x 500 Cruise, long & strong R :30

WD 200 EZ


TOTAL 2,900/2,600

Monday, June 1, 2009

6/1/09 Tom B.

300 Swim
3 x 200
1). 100 K/100 Dr
2) 100 stroke Dr/100 S Max dps
3) 100 Max DPS/100 K

600
25 EZ/25 Fast/50 EZ/50 Fast/75 EZ/75 Fast/75 EZ/75 Fast/50 EZ/50 Fast/25 EZ/25 Fast
4 x 150
1) Cruise +10 or R:20
2) cruise + 5 or R:15
3) Cruise or R:5
4) Cruise - 5 or R: 5

100 Ez
300 Swim
25 EZ/25 Fast/50 EZ/50 Fast/75 EZ/75 Fast R:20 after 300
6 x 50
#1 & 2) Cruise +5 or R:15
#3 & 4) Cruise or R:10
#5 & 6) Cruise - 5 or R:5

100 EZ
2900/2000