Monday, November 30, 2009

11/30/09 David

200 S/K/IM Dr/P/S
4 X 100 Odd-Free/Even-IM on 1:30/1:40/1:50/2
3 x 200 @85% on 3/3:15/3:30
300 @85% on 4/4:15/4:30
3 x 200 Free or stroke on 3/3:15/3:30
4 x 100 on 1:30/1:40/1:50
100 ez
3400

Monday, November 23, 2009

11/23 - Sara

Warm Up
200 S/200RIMDr/200K/200P

Drill Set
4 x 125 (25EZ/50Dr/50Build)

Main Set - threshold pace
100 1:20/1:40/1:50
1 x 100 (mid 50 Fast) same interval
200 2:40/3:10/3:45
2 x 100 (mid 50 Fast)
300 4:00/4:30/5:00
3 x 100 (mid 50 Fast)
200 2:40/3:10/3:45
2 x 100 (mid 50 Fast)
100
1 x 100 (mid 50 Fast)

Cool Down
200EZ

TOTAL 3300

Saturday, November 21, 2009

11/21/09 John D.

1) 300 Fr
4 x 100 K/D x 50
300 P 1000
5 x 50 on 55 build 1250
2) 7 x 100 w/fins 50 CU/50 arm down 1950
7 x 50 w/fins Odd weak arm, even 3 pt 2300
others
3) 10 x 200 on 2:50/3/3:15/3:30 4300
1-5 = 65%
6-10 = 80%
220 - age = X x .8 or .65 = /6 for 10 sec count
age 65% 80% 90%
30 20 25 28
40 19 24 27
50 18 23 26
60 17 22 25
50 EZ Swim/50 EZ K 4400
400 K w/fins every 4th length stroke 4800
2 x 100 K stroke 5000
300 s or p EZ 5300

Dist
3) 4 x 400 on 5:45/6 @ 65% 3900
10 x 50 on 50/55 @80% 4400
1 x 500 @ 90% 4900
4) 4 x 100 Back or Breast 5300
5) S or P 300 5600

Friday, November 20, 2009

11/20/09 Nick Q.

300 S, 300 K (50 right, 50 left,50 back x 2)
4 x 100 scull ft, mid, rear, swim
6 x 100 50 kickboard pull/50 swim
4 x 150 build on 2:15/2:30
8 x 50 on 1:15 w/fins sprint
100 EZ
2700

Thursday, November 19, 2009

11/18/09 Frank

Tee Shirt workout

200 SKP warm up
8x50 Drill

Put Tee shirts on
400 S
300 S DPS
200 K
100 Sprint

Tee Shirt off
100 Sprint for time

10 x25 fun drills

Wednesday, November 18, 2009

11/18/09 Frank/John

Dist
400 Fr
2 x 75 #1 CU, #2 Fist
300 Choice
2 x 75 #1 3 pt, #2 x backs
800 Free strong
1800

Others

Monday, November 16, 2009

11/16/09 Tom

300 S (25 dr/25swim/50 drill/50 Swim/75 drill/75 swim)
2(3 x 50) Desc 1-3, 4-6
3(7 x 100)
1st round: 1-2 25 4 kick/75 Swim, 3-6 50 Breath 3/50 BW Desc 1-4, #7 EZ
2nd round: 1-2 25 fist/75 Max DPS, 3-6 desc 1-4, maintain stroke count last 25, #7 EZ
3rd round: 1-2 25 free w/fly kick/75 Free, 3-6 swimdescend 1-4, strong kick, #7 Ez
Rest : Pick an interval where you get 10-20 sec

6/8/10 x 25 1/2 fast, 1/2 EZ
100 EZ/Dr
3350

Friday, November 13, 2009

11/13/09 Becky Z.

200 S/K/Stroke/Pull
4 x 50 on 1 build
3 x 100 IM on 1:45/2
2 x 150 Free on 2/2:15/2:25 80 %
1 x 200 Stroke on 3/3:15
2 x 150 Free on 2/2:10/2:15 80%
3 x 100 IM on 1:45/2
4 x 50 Kick on 1:15
300 P Breath 3,5,7 x 2
8 x 25 Sprint on 30
200 EZ cool
3300

Wednesday, November 11, 2009

11/11/09 Nick G.

300 SKP + 4 x 50 EZ/Med/Fast/EZ
4 x [5 x 100 + 100 K + 50 EZ]
Lane 2 - 1:40/1:35/1:30/1:25
Lane 4 - 1:45/1:40/1:35/1:30
Lane 5 - 1:50/1:45/1:40/1:35
Lane 6 - 2:05/2/1:55/1:50
3700

Distance
1000, stop at 800 get time
800, stop at 600 get time, 800 has to be faster then previous time in 1000
600, stop at 400
400, stop at 200
200 stop at 100
100.
4100

Monday, November 9, 2009

11/09/09 Mark Keele

200 Swim/Stroke/Kick/Drill
6 x 75 on 1:15/1:20 Build
4 x
[150 on 2:15/2:30
100 on 1:30/1:40/1:50
50 on :45/50/55
100 EZ on 1:40/1:50]
100 K/Dr/pull
Lane 3 did 200 of each
3350

Saturday, November 7, 2009

11/07/09 John

400 Fr
2 x 125 75Fr/50 xbacks
300
2 x 75 50 Fr/25 stroke
200
2 x 25 fast
4(5 x 25) on 40 Odd sets stroke, even sets free, #1-3 desc, 4-5 hold
200 65% stroke
2 x 150 65%
3 x 100 on 1:30/1:40/1:50 80%
4 x 50 strong 200 pace
50 K
50 10 K
50 K no board
50 121/2 Blast, 12 1/2 ez
600 P Breath 3/5 x 50
3650

Friday, November 6, 2009

11/06/09 Jenny L.

200 SKP
2(4 X 50) D/S by 25 CU, 3 Pt, X-Back, and fist
4 x 100 build r:10
3 x 200 Cruise on 2:45/2:55/3:05
100 EZ
2 x 200 Cruise on 2:40/2:50/3
100 EZ
200 Race Pace
4 x 50 Ascend
3000

Wednesday, November 4, 2009

11/04/09 Jennifer R./John D,

400 S/200 K
2 x 300 IM or Stroke SKD x 25 r:20
5 x 50 IM order K, 1 choice
2 x 200 IM or Stroke r:15
3 x 50 IM order K
2 x 100 IM or stroke r:15
500 P Breath 3,5,7
8 x 25 with fins on 30 Sprint
100 EZ
3000

Distance
300 S/200 K/300 P 800
2(4 x 50) on 50 Desc 1200
3 x (200 + 2 x 100 + 4 x 50) R:30 after ea set 3000
200 on 2:40/2:50
100 on 1:20
50's on 45
2 x 150 KDS x 50 3300

Monday, November 2, 2009

11/2/09 Shaun

2 x 400 Swim
6 x 75 on 1:15/1:25 25 Free/50 Build
4 x {150 on 2/2:15
100 on 1:20/1:30/1:40
50 on 50/55/1
100 on 1:25/1:35/1:45}
1st set) EZ
2nd set) med
3rd set) med fast
4th set) fast
2/3/4 x 50 EZ work streamline/rotation/glide
3050