Wednesday, December 30, 2009

12/30/09 John D.

200 S, 100 K, 2 x 75 (25 scull, 50 drill)
6/5 x 200 on 2:50/3/3:15 65% 2000/2100
Others
2 x 200 Back on 3/3:15/3:25
2 x 100 Breast on 1:30/1:40/1:50
2 x 50 K Free no board, no fins on 1/1:10
4 x 100 on 1:30/1:40/1:50 50 EZ/50 Drill-glide 2700/2800

Dist
4 x 350/400 on 5:20 desc to all out 3600/3700
2 x 100 EZ/Dr 3800/3900

Monday, December 28, 2009

12/28/09 - Dennis

Warmup

  • 300 Swim
  • 200 Drill (50 Scull/50 Drill/50 High Elbow/50 DPS)
  • 200 "Waltz" Swim
  • 6 50s Desc. 1-3, 4-6
Main
  • 3 150s Fast
  • 450 Medium/Recovery
  • 3 100s Fast
  • 300 Med./Recovery
  • 3 50s Fast
  • 150 Med/Recovery
  • 3 25s Fast
  • 75 Med./Recovery
200 Cooldown

3150

Wednesday, December 23, 2009

12/23/09 Matt/John D.

Main Group
300 S, 200 K, 100 Dr
5(4 x 50) on :50/1:00
Odd sets Free, Even sets Stroke, 1-3 Build, Last 50 SPRINT! 1 Minute rest between sets
5 x 100 K w/fins FAST on 2/2:15
S or P 5 x 150/200 on 3 no breathing in and out of walls
200 cool
3300/3050

Dist
300 Choice, 100 choice
4 x 50 on 1 25 Dr/25 S
2 x 200 Choice
4 x 50 on 1 25 Dr/25 S 1200
P800 65% 2000
S 8 x 100 on 1:25 80% 2800
P400 @ 65% 3200
S 4 x 100 on 1:25 @ 90% (2-3 sec faster then En-2(Threshold)) 3600
100 EZ/Dr
3700

Saturday, December 19, 2009

12/19/09 John D.

3 x [200 Swim
100 K
4 x 50 on 55 descend]
10 x 75 r:10 odd - 50 Dr/25 S, even 50 S/25 Scull
drills
Back - 10 K/1 stroke
Breast - 1P3K + 2 under water pullouts
Fly - 3 Kicks/2 strokes
Free - any mix

Scull
Front/Mid/Rear
Feet 1st, face down, arms straight
feet 1st , face up, arms long
feet 1st, face up, hands at hips
head first, face up, hands at hips.

Other/Stroke
2 x 400 on 6:45/7 65-75%
4 x 100 on 1:30/1:40/1:50 3 Free/1 Stroke
2 x 300 on 4:30 4:45/5 65-75%
3 x 100 on 1:30/1:40/1:50 2 Free/1 Stroke
2 x 200 on 2:45/3 80%
2 x 100 on 1:30/1:40/1:50 50 Free/50 Stroke
100 Free on 1:30/1:40/1:50 80%
2 x 50 on 55 80% Stroke
2(4 x 25) on 35 1st set descend, 2nd set build
8 x 25 on 45 w/fins Fast
4 x 50 Drill - CU, Weak, 3 pt, x back

Dist
600 r:25 70-80% for whole set
300 on 4:15/4:30
500 r:25
250 on 3:30/3:45
400 r:25
200 on 2:45/3
300 r:20
150 on 2/2:15
100 on 1:25/1:35/1:45
100 r:20
50 on 50
4 x 25 build on 35
8 x 25 on 45 w/fins
4 x 50 drill - CU, Weak - make a fist with non breathing arm, 3 pt- touch hip, shoulder, and forehead, x-back - after pull, rotate body and touch the water on the other side of the body after pulling.

Friday, December 18, 2009

12/18/09 John D.

300 S, 200 K, 300 P
8 x 50 on 1 25 Drill/25 build (If doing stroke on the following set, make sure to do some drills of those strokes here)
12 x 75 on 2 FAST 1 to 1 work to rest ratio If stroke, do last 25 stroke, if more than 1 stroke do 2 or 3 sets 4
50 ez/50 x backs 2200
200 K fins ok
4 x 50 K fins ok 2600
or P600 then 400 S every 3rd 50 drill 3200
100 Ez
2700/3200

Wednesday, December 16, 2009

12/16/09 John D.

1) 500 S
2) 2 x 150 #1Dr #2 Scull Ft/Mid/Rear
3) 2 x 250 #1 Pull, #2 K
Others
4) 5 x 100 50 Back/25 Br/25 Fr
5) 4 x 25 on 35 1 - 2 Drill 3) K 4) Swim
4 x 50 on 1
4 x 75 on 1:20
4 x 100 on 1:40/1:50
6) 2 x 25 on 35 FAST
50 EZ
7) 2 x 50 #1 CU, #2 x-back
3000

Age 65% 80% 220 - age = ?? x .65 or.8 + ?? /6 = beats for 10 sec.
30 20 25 beats for 10 sec.
40 19 24
50 18 23
60 17 22

Dist
4) 2 x 400/350 on 5 @ 65%
3 x 200 on 2:45 @ 80%
5) 200 Desc x 50 last 50 FAST!
6) 5 x 100 on 1:45 500 Pace
7) 2 x 50 #1 CU #2 x-back
3500

Monday, December 14, 2009

12/14/09 Mark Liabo

300 Swim
150 (50 CU/50 3 Pt/50 DPS)
100 IM
100 IM K

6 X 50 on 45
4 x 100 on 1:30/1:45
2 x 200 on 3/3:30
4 x 100 on 1:30/1:45
6 x 50 on 45

4 x 125 Rotate 50's
1) 50 Fly, 25 Back, 25 Br, 25 Free
2) 25 Fly, 50 Back, 25 Br, 25 Free
etc

200 even 50s glide
3150

Saturday, December 12, 2009

12/12/09 John D.

1. 300 S/300 P + 600(100 Rev IM Dr + 100 Stroke)
2. 3(4 x 25) 1. Dr 2. Build 3. 1/2 Blast, 1/2 ez 4. Sprint\
1) free 2) stroke 3) choice - work on stroke length and power 1500
3. K 4 x 150 free 50R/50L/50 ft or 2100
K 7 x 100 w/fins fly (at least 2 on back) 2200
4. 300 (100 CU, 100 3 Pt, 100 x-back) 2400/2500
5. 8 x 100 on 1:30/1:40/1:50/2 80% HR for 10 sec age 30 = 25 beats, 40=24, 50 = 23, 60 = 22 3200/3300
6. 100 EZ + 200 IM dr 3500/3600

Free
400 S (Breath 4 for 1st 400, 5 on 2nd ,6 on 3rd)
200 K
200 P
200 D
4500/4600

Fly
200 3R3L3whole stroke
150 same
100 same
50 same R:20 3800
6 x 25 on 1 FAST 3950
500 EZ even 100 Dr work on gliding 4750

Friday, December 11, 2009

12/11/09 Chris T

300 S
200 K
200 P
100 Dr

200 r:15
150 r:10
100 r:5
50

5 x 100 3rd 25 Stroke r: 15

6 x 75 (25 Stroke, 25 Sprint, 25 EZ) r:15

200 K
150 K
100 K
50 K

8 x 25 sprint on 30 low number of breaths

3000

Monday, December 7, 2009

12/7/09 Jerry K.

2 x (200 S + 100 K )
6 x 50 on 55/1 build
3 x 200 150 Drill+ 50 Swim 80%
1. Catch up 2. fingertip Drag 3. both
4(3 x 125) r:15-30
1. 75 EZ/50 Build
2. 75 Build/50 EZ
3. 75 75% Swim/50 Swim w/ 6 beat K
4. 75 85% Swim/50 EZ

100 EZ
3100

Saturday, December 5, 2009

12/5/09 John D.

300 S
2 x 100 scull ft/mid/r/s
300 P
2 x 100 K
300 Dr
8 x 25 r:15 odds under or no breath, evens free 1500
2(2 x 150 on 2:10/2:20
2 x 150 on 2:05/2:15
2 x 150 on 2:10/2:10) 3300
2 x 800 S or P 65% effort en-1
4900

Friday, December 4, 2009

12/4/09 Nick W.

2 x 200 Drill down, swim back
4 x 50 on :40 80%
4 x 50 on :50 90%
4 x 50 on :60 100%
200
8 x 25 on :40 Strong
4 x 200
50 Fly+150 Back
50 Back + 150 Br
50 Br + 150 Free
IM

Pull 4 x 100 least favorite stroke
200 Kick
2800

Wednesday, December 2, 2009

12/2/09 Silas/John D.

Others
300
4 x 75 desc on 1:15
200 K
12 x 25 w/fins 12 1/2 underwater, 12 1/2 perfect stroke 1100

5(8 x 25) on :45, :40, :35, :30, :25 + 100 EZ/Dr x 50 after each round 1500
100 EZ cool
2700

Dist
300 S + 2 x 100 K + 2 x 100 P
7 x 100 Build on 1:30/1:35
600 Steady 8:30/9
5 x 100 on 1:30 FAST
400 Steady on 5:20/5:40/6
3 x 100 on 1:3o FAST
200 Steady on 2:30/3
50 Fast
100 EZ
3550

Tuesday, December 1, 2009

11/27/09 John

600 Ch, mid 200 RevIM Dr
4 x 100 Odd =K, Even = Dr
2(3 x 50) desc 1-3 on 50/55
2 x 50 K specialty fly/back on back, br arms back, free - on side
2 x 100 #1 IM Dr, #2 Stroke
2 x 150 #1 Ch D/S/D x 50 #2 Choice Build
2200
Other
5 x 300 1, breath every 3, #2 breath 3,5 x 50, #3 Breath 3,5 x 100, #4 Breath 3,7 x 50, #5 Breath 3,7 x 100
3700
Dist
1000P @ 65% effort
10 x 200 on 3/3:15 @ 80% effort
5200