Wednesday, July 29, 2009

7/29 - Orlin

300 Swim
400 Pull (breathe 3/5/3/5 by 100)
4 x 100 Drill (Crossback, Hi Elbow, Catch Up, Scull/Swim)

Main Set x 4
150 R:15
100 R:10
50 FAST R: 1:00

Warm Down
200 Kick
200 EZ

TOTAL 2700 M

Monday, July 27, 2009

7/27 - Tom B.

Warm up
(missed the first set) _00 swim?

Drill set
200 (50 4 beat/50 breathe every 3)
200 (50 CU/50 DPS)

Main Set
4 x 100 (25 fist/(75 swim descend)) R :10
100 Kick R:30 (each 100 Kick gets faster)
4 x 100 (25 breathe every 3/(75 swim descend)) R:10
100 Kick R:30
4 x 100 descend R:10
100 Kick R:30
4 x 100 Hard - repeat time R:10
100 Kick Fast



Warm Down
100 EZ - stretch it out

TOTAL
2500M + first warm up set

Wednesday, July 22, 2009

7/22 - Frank

200 S
200 K
200 P

8 x 50 (2 Scull, 2 CU, 2 ?, 2 Kick (R leg/L leg and Fly)

T shirt workout
100 S
200 S
100 S
50 S
50 S
100 K

Shirts off
100 Sprint

Cool Down
100 +

TOTAL 1800M

Monday, July 20, 2009

7/20 - Sara

300S
300P
200K

8 x 50 Drill (2 Hi-Elbow, 2 CU, 2 DPS, 2 BU)

3 x 400 (100 BU/100 Threshold/100 FAST/100 recovery EZ)

200 (dive and touch 1/2 way point)
4 x 50 Choice

TOTAL 2800 M

Friday, July 17, 2009

7/17 - Nick Q.

300 S
200K
200P

8 x 50 (25 Drill/25 Swim)

300 R:20
200 R:10
100

600 Indian Run style in groups of 3-4

Cool Down 100+

Total (not including C/D) 2300 M

Wednesday, July 15, 2009

7/15/09 Barry

300 S
200 K
200 P

400 Build
4 x 100 Fast R:30
300 K 50 fast/50 EZ
3 x 100 IMs R:20
200 P Breath 3,5,7,5 x 50
2 x 100 Fast R: 30

6 x 50 R: 10 2 fast, 2 med, 2 EZ
2800

Monday, July 13, 2009

7/13 -- Jerry

Warm Up
300 S
200 K
300 S

10 x 50 drill
2 x (catch up, high elbow, 3 breaths, 3 breaths, scull)

Complex 1000 (continuous)
100 Fast
150 EZ
500 Threshold
150 EZ
100 Fast

2 x 50 (25K/25Fast)

Warm Down
100 EZ

TOTAL 2500 M

Wednesday, July 8, 2009

7/8 - Barry/Nick

12 x 50 Odds: Free Evens: stroke drill
500 Pull breathe 3/5/7/5/3 by 100

(1) Main Set x 3
150 R:15
100 R:10
50 R:30

(2) also x 3
75 R: 10
50 R:10
25 R:10

TOTAL 2,900 M

Monday, July 6, 2009

7/6 - Maria

300S
200P
200K

8 x 50 Drill

Set x 3
3 x 100 1:45/1:55/2:00 Moderate pace
1 x 200 3:15/3:30/3:45 80-90%

200 Kick

200 Cool Down

TOTAL 3,000M

Sunday, July 5, 2009

7/3 - Nick G.

400 S

8 x 100 2 turn 100's 1:40/1:50/2:00

Vertical kicking in the deep end

8 x 75 R :10

4 x 100 (25 run/50 swim hard/25 run)

Cool down

TOTAL 2400M

Wednesday, July 1, 2009

7/1 - Mark L.

400 Swim
3 x 100 (50K/50S)
300 Pull

3 x (100 Drill/150 IM drop Backstroke/150 middle 50 Fast)

5 x 100

TOTAL 2700