Friday, August 28, 2009

8/28/09 Paul

200 Swim
4 x 75 Mid 25 streamline back Kick
200 Free
4 x 25 free - work up to 90% effort on each swim

8 x 100 Kick 1-4 = R:15, R:30 after #4, 5-8 R:10 Maintain same time on all 8
10 if fins

6 x 50 Scull down/Swim back, after 3rd 50, 100 EZ
#1 & 4) scull with arms out front
#2 & 5) scull with arms out from shoulders
#3 & 6) scull with arms at sides
idea si to keep elbows high and hands pitched down below elbows, keep toes pointed and do not kick ( I hope they used a Pull buoy jd)

8 x 50 Kick desc by 2 to very fast,

200 cool alt 50 free/50 back
2600/2800

Wednesday, August 26, 2009

8/26/09 John C.

10 x 50 WU
10 x 100 Odds IM, Evens Back
10 x 75 Middle 50 build
6 x 50 Kick
10 x 25 Odd fast, Even ez
200 Cooldown
3000

Monday, August 24, 2009

8/24/09 Maria

400 S
200 P
100 K
3 x 100 Drill/swim

500, desc by 100 R:30
2 x 250 Moderate R: 15
5 x 100 Build on 1:45/2 R: apprx 10

8 x 50 choice Cooldown
2900

Wednesday, August 19, 2009

8/19/09 Mark Liabo

3 x 300 r:30
1) 50 Drill/50 Swim
2) 50 Kick/50 Dr
3) Descend 100s to 80%
100 Fast (90%+)

800 Choice of -
800 on 13/16
2 x 400 on 6:30/8/10
4 x 200 on 3:15/or 3 on 4 or 3 on 5
8 x 100 on 1:40 or 6 on 2/5 on 2:30

4 x 50
3 x 100
2 x 150
1 x 200
2800

Friday, August 14, 2009

8/14 - various

300 S
200 K
300 P

10 x 50 Drill choice

Focus on head down/exhaling underwater. CO2 is bad.
400
300
200
100

Warm Down

2300 + warm down

Wednesday, August 12, 2009

8/12 - John C.

10 x 50 Swim (6-10 BU)

100 (50 Fly/50 Free) R: 10
100 (50 Brst/50 Free) R:10
200 Free
100 (50 Fly/50 Free) R: 10
100 (50 Brst/50 Free) R:10
200 Free
100 (50 Fly/50 Free) R: 10
100 (50 Brst/50 Free) R:10

4 x 100 Kick

8 x 50 Odd: Fast, Even: Easy

Warm Down - swim long

TOTAL 2300 + warm down