Wednesday, September 30, 2009

9/30/09 Silas/John D.

Others
200 SKP
4 x 50 on 55 fly/back
4 x 50 on 1:05 Back/Br
4 x 50 on 1:15 Br/Free
200 IM K + 4 x 25 Kick IM order R:15
4 x 100
1) 25 fly, 75 Back
2) 25 Fly, 75 Br
3) 25 Fly, 75 Fr
4) 100 IM
4 x 100 Free desc on 1:30/1:40/1:50
4 x 50 Pull least favorite stroke
4 x 50 Pull Favorite stroke
100 EZ
2700

Distance
400 S
4 x 50 fist/x-back x 25
4 x 100 50 K/50 Build
8 x 300 on 4:15
3 x 100 S/D/S
3700

Monday, September 28, 2009

9/28/09 David T.

200 SKPKS
5 x 100 on 1:30/1:40/1:50
3 x 200 on 3/3:20/3:40
1 x 400 85% effort
2 x 200 on 3/3:20/3:40
3 x 100 on 1:30/1:40/1:50
4 x 50 on 1
3400

Saturday, September 26, 2009

9/28/09 John D.

200 S, IMK, P, IMD, S
8 x 25 Fly Dr
4 x 50 Back Dr
4 x 50 Br Dr
4 x 50 Fr Drill
4 x 50 on 1 Build
200 Tennessee Turns2200
400 Free2600
2 x 100 IM2800
6 x 25 fly on 352950
150 EZ
3100

Friday, September 25, 2009

9/25/09 Nick W.

6 x 100 D/S x 25
fingertip, 3 count on side, tarzan, fist, choice
10 x 50 sprint on 1/1:10/1:15
200 EZ
2 x 100 build
6 x 100 on 2/2:15
200 Kick
4 x 50 Ez
2500

Wednesday, September 23, 2009

9/23/09 Barry

3 x 200 SKP
4 x 50 drill on 1
300 neg split R:20-30
3 x 100 r:10
300 P Breath 3/5/7 x 100 r:20
2 x 150 25 Fr/100 IM/25 Free
300 EMF
100 EZ
4/6 x 75 50 K on side/25 swim with 6 beat overkick
300 Ascend
2900/3050

Monday, September 21, 2009

9/21/09 - Sara

Warm Up
200 S
200 P
200 Dr/S x 25
200 P
4 x 50 K

Main Set
4 x 50 1:00
4 x 100 1:30/1:45/2:00
3 x 50 :50/1:00
3 x 100 1:25/1:40/1:50
2 x 50 :45/:50
2 x 100 1:20/1:30/1:45
1 x 50 :40/:45/:50
1 x 100 All Out

100 EZ
4 x 50 Drill
100 Kick
4 x 25 Kick Sprint

TOTAL 3,000

Saturday, September 19, 2009

9/19/09 John D.

5 x 200 S, S/K X 50, K, IMD, CH
25 head position
25 shark fin
5 x 50 25 balance/25 Backstroke
4 x 50 K/S x 25
4 x 100 K/S X 25 Main stroke
4 x 200 K/S X 100 Build
500 - 50, 100, 150, 200 (build, strong, steady, fast)
300 - 50, 100, 150 (Strong, steady, fast)
150 - 50, 100 (Steady, Fast)
50 - 50 Fast
2 x 50 on 1 build to sprint
2 x 100 on 2 FAST
300 Choice/Drill
4300

Friday, September 18, 2009

9/18/09 Frank M

Kick My Butt Workout

200s
200p
100 no kick- now you can appreciate how much a kick helps
10x100 kick
stretch out
right only, left only
fly
kickboard like a fin
fly on back
tombstone
back
on sides
Breast
no fins

10x50
Free swim -emphasize kick
back
fly
breast
race
Now do the same with fins on

4x25 with fins
back
underwater
breast- fly kick
underwater

Wednesday, September 16, 2009

9/16/09 Tom B.

300
4 x 100
1) IM Kick
2) IM Drill
3) IM swim/DPS
4) 4 X 25 IM order build each stroke (continuous)

300 + 4 x 100
300 + 3 x 100
300 + 2 x 100

300's as follows:

  • 1st round 100 IM continuous descend
  • 2nd round 200 IM DPS, 100 IM build
  • 3rd round 300 IM build each stroke R: 20 after each

100's as follows:

  • 1st round Mod pace R:10
  • 2nd round faster pace R:10
  • 3rd round Fastest

S or P 300, every 3rd length Breast

S or P 200, every 2nd length Back

100 Free

3100

Monday, September 14, 2009

9/14/09 Nick G.

300S, 200K. 300P
4 x 175 on interval where you get 10-15 sec rest
200 K 30 Vertical kick hands out in deep end
4 x 150 Neg split, interval where you get 10-15 sec rest
200 K fins ok
4 x 125 on 2/2:15/ 2:25 with appro 10-15 sec rest
100 cool
3200

Saturday, September 12, 2009

9/12/09 John D,

2 x 200 Choice
4 x 50 K
2 x 200 choice Stroke
3 x 50 K
2 x 100 Build on 1:40/1:50
2(4 x 25) IM order on 35
P400 Breath 3/5 by 50
2(4 x 25) Main Stroke on 35/40
P300 4:30/5
2(4 x 25) on 30 Free Fast
2650 + Cooldown

Friday, September 11, 2009

9/11/09 John D. (Fly)

4 x 150 S, K/D x 25, Back, Choice
3 x 100 (50 Dr, 50 Build) #1 Free, #2 Back, #3 Br
2 x 25 K w/board dolphin
2 x 25 K w/o board dolphin
2 x 25 P fly recovery - slow w/ straight arm
2 x 25 fly k on side
2 x 50 R/L 2 Kicks for 1 pull
1 x 50 3R3L3Whole stroke
2 x 25 3 K fly 2 kicks in front/1 kick in back
6 x 100 R:15 75 Free, 25 choice
1900

Wednesday, September 9, 2009

9/09/09 John D. (Breast)

200 Free/200 K
2 x 150 #1 Free Drill/ #2 Back Drill
Flip turns
50 Back 6 sec switch
50 Slide Kick
50 1P3K
25 x pull
25 2R2L2W
50 3 breaststrokes under/3 breaststrokes above
2{200 on 3/3:15 (for approx. 10-15 sec rest)
100 IM on 1:45/2/2:10
4 x 50 Back or breast}
2000

Monday, September 7, 2009

9/07/09 John D. (Back)

300S
200K
50 K arms @ sides rotate shoulders
50 K 1/4 recovery
50 K 1/2 recovery
25 K arms up
100 3-2-1-0
75 up down, full stroke
25 RUpLswim
25 LupRswim
8 x 150 50 Free, 50 Back Drill,50 Back R:15
2200

Saturday, September 5, 2009

9/05/09 John D.

400 Free
200 K V-Kick for 10 sec in deep end after wall.
8 x 25 on 35, odd tarzan, even stroke drill
5 x 200 on 3:15/3:30/3:45 65% R:15
age 40 = 19 beats for 10 sec
age 50 = 18 beats for 10 sec
age 60 = 17 beats for 10 sec
4 x 50 IM order drill
15 x 50 Odd Fly/back, Back/Br, Br/Fr even Free
300 flip in middle
2 x 100 50Dr/50K, 50 S/50 Dr
3250

Friday, September 4, 2009

9/04/09 John D.

200SKP
2 x 25 head position
4 x 25 scull
100 scull
4 x 50 R:5 3 secs kick on each side for 50, 2 seconds for a 50, 1, 0
3-2-1-0
50 3 count switch ( 3 strokes, roll, 10 sec k, repeat)
300 P breath 3 or 5
4 x 25 Build
300 P
4 x 25 streamline, kick on side to wall
300 swim breath 2,4,6
4 x 50 drill
2150

Wednesday, September 2, 2009

9/2/09 John D.

300 S
200 K
6 x 50 Freestyle Breakdown
1.) entry
2.) Stretch
3.) Catch
4.) down/insweep
5.) out/upsweep
6.) release
8 x 50 odd Drill on 1:05 (Catch-up/3 pt/weakarm/x-backs)
even build on 1
3(4 x 100) on 1:30/1:40/1:50/2 Desc 1-4 with approx 15 sec rest.

6 x 25 mix cool down