Saturday, October 31, 2009

10/31/09 John D.

300 SKP
6 x 50 on 1/1:05/1:10 1 fly, 2 bk, 2 br, 1 Fr Dr/swim x 25
2(10 x 25) on 40/30 1st set stroke on 40 2nd set Free on 30
1st 2 25 of each set build then 8 15 yards sprint/10 yards EZ
6 x 200 (100 Free + 100 Stroke Kick)
400 Stroke/IM + 2 x 100 Free S
300 Free or stroke + 3 x 100 K Free
200 Stroke/IM + 4 x 100 Free Drill
4700

Friday, October 30, 2009

10/30/09 Chris Loeffelholz

200 SKPIM Drill
4 x 100 IM K
3 x 100 Scull
100 on 1;30/1:45/2
100 IM on 2
200 Free on 2:45/3/3:15
100 IM on 2/2:15
300 Free on 4/4:15/4:30
100 IM on 2/2:15
200 Free on 2:45/3/3:15
100 IM on 2/2:15
100 Free on 1:30/1:40/1:50
4 x 50 on 1 drill CU, 3Pt, x-back, fist
100 EZ
3000/3100

Wednesday, October 28, 2009

10/28/09 Gina/John D.

Others
100 each of SKPD
6 x 100 25 Dr/50 Stroke/25 Free same drill as stroke
3(4 x 75) on 1:15/1:25 Desc
100 K
4 x 50 Kick no fins on 1
200 IM Dr
6 x 75 on 1:15/1:25 Fly/Bk/Fr, Bk/Br/Fr, Br/Fr/Fly, Fr/Fly/Bk, Fly/Bk/Br, Bk/Br/Fr
100 EZ
3000

Dist
400 S, 100 K, 200 Dr
6 x 50 build on 50
2 x (5 x 50) on 1:30 All Out
500 Cruise No breathing inside flags to wall
2 x 400 S or P
300 free/drill
3100

Monday, October 26, 2009

10/26/09 Jerry K.

500 S
200 K w/o fins 400 K w fins
500 P
400 Drill down/DPS back OR Drill down/swim back IM order x 100

Main set
2 x {100 EZ
400 Threshold 80%
100 EZ
or
100 EZ
400 Threshold 80 % strong effort
200 EZ
400 Threshold 80 % strong effort
100 EZ

4 x 100 on 1:30/1:45 Threshold

200 EZ
3200

Friday, October 23, 2009

10/23/09 Matt

300 S
200 K
200 P
4 x 50 on :45/:50/1
2 x 100 on 1:30/1:45/2
1 x 200 on 3/3:30/4
2 x 200 on 1:30/1:45/2
4 x 50 on :45/:50/1

2 x 50 K 1/1:15/1:30
4 x 75 P 1:30/1:45/2
2 x 100 S on 1:45/2/2:15
4 x 75 P on 1:30/1;45/2
2 x 50 K on 1/1:15/1:30

300 S/D cooldown
3000

Wednesday, October 21, 2009

10/21/09 Maria/John D.

Everyone
300 Swim
200 Pull
100 Kick 600
8 x 50 IM order Drill/build x 25 on 1/1:05/1:10 1000
3 x 1 x 200 Swim on 3/3:15/3:30
3 x 100 IM on 1:40/1:50/2
4 x 50 fast on :45/:50/:55
3100
4 x 50 drill
3300

Distance
2 x 300 Choice
4 x 100 Drill
4 x 50 on :50 Build
4 x 250 on 3:10/3:20 Desc 1-4
3 x 300 on 4/4:10 desc 1-3
350 cool
3450

Monday, October 19, 2009

10/19/09 Mark Lewis

300 Rev IM Drill
300 Pull
300 K w/fins or 250 W/o 900
3 x 100 25 Free/50 Stroke/25 Free on 1:30/1:40/1:50/2 r:15-20 sec. 1200
250 Pull 1450
200 K w/o, 250 with fins 1650
3 x 75 (25 Free, 25 Stroke, 25 Free) on 1:20/1:30/1:40 + 25 ez 1900
200 Pull 2100
150 K 2250
3 x 50 on 1/1:10/1:20 Free/stroke 2400
100 P 2500
100 Kick no fins 2600
4 x 75 (25 Free/25 stroke/25 Free) 2900
100 Ez
3000

Saturday, October 17, 2009

10/17/09 John D.

400 S, 200 K, 200 IM Dr
4 x (scull 25 head first, face up, hands at hips/
25 feet first, face down, hands overhead/
25 head first, face down, hands at hips)
100 ez
8 x 100 K speciality on 1:50/2/2:15 if fins do 10
100 ez
turns
100 ez
Breaststroke Breakdown
3 x 200 Back
or
600 P
3300

Friday, October 16, 2009

10/16/09 John D.

500 Choice
200 K
3 x 100 Drill 1) glide 2) catch-up 3) 3 pt
10 x 25 on 40
9 x 50 on 55
8 x 25 on 35
7 x 50 on 50
6 x 25 on 30
5 x 50 on 45
4 x 25 on 25
3 x 50 on 40
2 x 25 on 20
100 EZ + or -
3050

Wednesday, October 14, 2009

10/14/09 Mark Liabo/John D.

Warm-up

300 Swim, 100 Kick, 200 P


Dist
4 x 50 on 50 build
300 on 4 steady
100 on 2 EZ
2 x 300 on 4 steady
100 on 2 EZ
3 x 300 on 4 steady
100 Ez
2 x 300 on 4 steady
100 EZ
200 EZ/Dr
3800

Others

4 x 75 [25 K (no board)/25 Dr/25 Swim]

2 x (100-200-300-200-100) r:10 within set/30 after set

6 x 75 Descend

200 EZ

3350




Other

Monday, October 12, 2009

10/12/09 Chris T.

200 SKPD
4 x 25 Stroke r:10
4 x 50 Stroke/Free IM order r:10
4 x 75 2nd 25 stroke IM order r:15
4 x 100 IM r:15-20
400 S or P stretch and roll
4 x 100 3rd 25 K on side no fins, 4th 25 fast r:15
4 x 75 last 25 stroke r:15
4 x 25 K
100/200 cooldown
3100/3200

Friday, October 9, 2009

10/10/09 John D.

400 S + 300 Bk desc x 50 + 200 Br KSPD X 50 + 2 x 50 Fly Dr
400 P + 300 Bk S/K x 50 + 200 Br 4 above,4 below + 4 x 25 alt Right arm only, Swim whole stroke, left arm only, swim
2000
Dist
10 x 225 Odd Free, Even 25 fly, 50 back,50Br, 100 free Kick or full stroke
r: 30
4250
300 K 75 Ft, 75 R side, 75 left side, 75 back
300 S or P Breath 3,4,5 x 50
300 alt 50 glide/50 drill
5150

10/9/09 John D.

Other
300 S, 200 K, 300 P
400 IM K/S x 25
3(2 x 75) + 150
1) Back + 150 IM skip any 50 stroke
2) Breast + 150
3) Free + 150
4(2 x 50) + 100 EZ/Dr Free Odd sets no Free, Even sets all Free
150 EZ
3050

Dist
400
200KPD
2(4 x 125) on 1:45/1:50/2 last 25 6 beat
4 x 125 K last 25 on side
P500 Long
2 x 250 push last 50 with 6 beat K
3500

Wednesday, October 7, 2009

10/7/09 John C./John D.

Others
200 SKP
10 x 75 5 S, 5 Bk, Br, Fr
6 x 50 K
6 x 150 Mid 50 IM order
10 x 25 on 30

Dist
400 Fr
4 x 200 K, P, Dr, S
2(4 x 50) on 55 1st set descend, 2nd set build
3(3 x 150)
1) 2:15/2:10/2:05
2) 2:10/2:05/2
3) 2:05/2/1:55
300 Dr/S x 50
200 3 strokes/Roll w/ 10 Kicks
3450

Monday, October 5, 2009

10/5/09 - Dennis

Warmup 400 Swim 4x100, reverse IM 4x50, descend 1-4 Main Set 3x100 swim 3x100 kick, last one fast! 3X50 Swim 3x50 kick descend 3x200 descend 3x100 descend Warmdown 300 pull Total 3100


10/5/09 Dennis/John D.

Dist
400 Fr
6 x 100 Choice P, Dr, build
100 End - 2 on 1:20 80% Anaerobic Threshold
100 End - 1 on 1:30 65% 2-3 sec slower/100 then threshold
200 End - 2 on 2:40
100 End - 1 on 1:30
300 End - 2 on 4
100 End - 1 on 1:30
400 End - 2 on 5:20
100 End - 1 on 1:30
500 End - 2 on 6:45
100 End - 1 on 1:30
2 x 200 #1 50 K/50 S, #2 50 K/50 Dr
2 x 50 on 1 25 Sprint/25 EZ
100 EZ
3700

Saturday, October 3, 2009

10/3/09 John D.

300 S, 200 K, 4 x 50 weakarm
200 EZ Kick
2(3 x 150) 100 EZ, 50 Fast w/fins
75 EZ, 75 Fast
50 EZ, 100 Fast
100 EZ
3 x 100 Ft, M,R,Swim
4 x 50 Br drill 1P3K, PKG, X Pull, 2R2L2W
or
4 x 50 Back Drill, R, L, Updown full stroke, shotgun

Br 12 x 75 on 1:20/1:30/1:40 double br pullouts, #6, 12 Free
or
Back 8(100 on 1:40/1:50/2 + 50 40+)
400 IM K/D + 200 IM or Stroke
400 IM Dr/Fr x 25 + 200 IM/Stroke
4500/4800

Friday, October 2, 2009

10/02/09 Nick Q./John D.

150 S
150 K
150 P x 2 900
100 Swim R:5
50 K on side r:10
200 Swim r:5
50 Kick on side r:15
300 Swim r:15
50 Kick on side r:15
400 Swim r:5
50 Kick on side r:20
300 S
50 D
200 S
50 K
100 S
50 K
8 x 25 alternate SKDS x 2
100 EZ
3150

Dist
300 S
2 x 150 K
2 x 150 P
5 x 50 drill on 1 at least 2 a gliding drill
5 x 50 build on 1
300 on 4
4 x 50 on 45
2 x 200 Pace on 3
4 x 50 on 45
3 x 150 on 2:15
4 x 50 on 45
4 x 100 on 1:30
4 x 50 EZ/Dr
3750