Friday, December 31, 2010

12/31/10 John D.

5x200 skpds
2x(4x50) drill, build
2 x 100 scull Ft/Mid/Rear/Swim
400 free
8x25 sprint relay ( Catch up Relay) Start at opposite ends of the pool, swim a 25 and try to catch up to the other relay.
200 cool down

Monday, December 27, 2010

12/27/10 Nick/John D.

500 S
300 RIMDr
200 K
400 + 4 x 100 on 1:30/1:45/2
300 + 4 x 75 on 1:20/1:30
200 + 4 x 50 on 50/1
100 + 4 x 25 on 30
200 SKDS x 50
3200

Wednesday, December 22, 2010

12/22/10 David T.

(1000) 5 x 200 warm-up (Swim, Kick, Pull, Drill, Swim)
(1250) 5 x 50 on 1:00 build (build each 50)
(1500) 5 x 50 on 1:00 sprint
(2500) 10 x 100 on 2:00 sprint
(2650) 2 x 75 easy S/K/D x25
(2750) 4 x 25 sprint on 0:40 (all out)
(2950) 200 cooldown

Monday, December 20, 2010

12/20/10 Tom B.

300 Swim
350 25 fist/25 DPS/25 fist/50 DPS/25 fist/75 DPS/25 fist/100 DPS
4 x 50 25 build into quick turn/25 EZ

3(175 + 2 x 225 + 25 EZ)
175 board between legs, notice core, tight abs and butt, good rotation
Rd 1) 225's @ 75% r:30
Rd 2) 225's @ 80% r:25
Rd 3) 225's @ 85% r:20

10 x 25's on 30 2 12 1/2 Fast/12 1/2 EZ, 2 mid part of 25 FAST, 2 12 1/2 EZ, 12 1/2 FAST, 4 FAST
100 EZ
3400

Saturday, December 18, 2010

12/18/10 John D.

200 Free/200 k choice/200 P/200 IM Dr/200 Stroke mix 1000
2 x 200 100 Scull/100K 1400
2(4 x 50) on 1:05 1) IM order K/D 2) Desc Free 1800
10 x 100 on 1:35/1:45/1:50 w/fins Odd fist Even Stroke Drill 2800
300 En1 on 5 (apprx 20 Sec Rest) 3100
6 x 100 alt IM/Stroke 3700
400 En2 on 6/6:30 4100
200 P 4300
6 x 50 Dr/Swim on 1 4600

Friday, December 17, 2010

12/17/10 Maria

300 SP
200K
8 x 50 Swim/Build x 25 10-15 sec rest
4 x 150 on 2:15/2:30/2:45
4 x 100 IM on 1:40/1:50/2
4 x 75 Free on 1:10/1:15/1:25
4 x 50 Stroke on 50/55/1
4 x 25 choice on 30/35
6 x 50 K on 1/1:10
200 EZ
3300

Wednesday, December 15, 2010

12/15/10 Brad

200 S
50 Brst P
200 K
50 Brst P
200 P
50 Brst P
100 IM Dr
50 Br P

300 @ 65%
100 @ 80%
200 @ 65 %
200 @ 80%
100 @ 65%
300 @ 80%

4 x 150 Middle 50 Stroke

6-8 x 25 odd - Fast/Even - EZ
200 EZ
3200

Monday, December 13, 2010

12/13/10 Matt

Warm Up
400 S
300 P
200 K
100 D

1000

Main Set
4/5/6 150s Build by 50s on 2:15/2:30/@:45
1 min. rest
4/5/6 100s Stong (80%) on 1:25/1:35/1:50
1 min. rest
4/5/6 50s strong free (80%) on :40/:45/:55/1:10
1 min. rest
4/5/6 25 sprint, Odd stroke, Even free on :25/:30/:35/:45

1300/1625/1950

300 DPS cool down

Total 2600/2925/3250

Saturday, December 11, 2010

12/11/10 John D.

400 Free
400 IM K/D
200 3-2-1-0
8 x 50 R:15 Odd Scull, Even build
2 x
4 x 75 on 1:15 KDS
4 x 50 on 55 DS
4 x 25 on 30 S
If IM do IM order, 2nd set Free Desc
2600
Stroke/Sprint
4 x thru
50 Fast on 1
100 EZ on 2:15 (think hips & body position)
100 Fast on 1:20 FAST
100 EZ on 2:15 (think hips & body position)
50 Fast on 1
100 EZ on 3:15 (think hips)
Sets 1 and 3 Free
Sets 2 & 4 Stroke 4600
Cooldown
200 S
100 K
200 P 5100

Dist
1000 P En-2
5 x 200 En-2 on 2:50/3 4600
8 x 125 w/fins last 50 6 beat K on 2/2:10/2:30
5100

Friday, December 10, 2010

12/10/10 Nick Q.

4 x 200 SKDP
6 x 50 dr/s x 25
100 @ 65% R:5
50 @ 90 % R:20
200 @ 65% R:5
50 @ 90 % R: 20
300 @ 65% R: 5
50 @ 90% R: 30
400 @ 65% R 5
50 @ 90% R: 30
300 @ 65% R:5
50 @ 90 % R: 30
200 @ 65% R: 5
50 @ 90% R: 20
100 @ 65% R:5
50 @ 90%
4/5 x 50 DR/Swim x 25
100 EZ
3500

Wednesday, December 8, 2010

12/8/10 John D.

2 x 200 S/K
1 x 100 IM Drill
2 x 50 build on 1
2 x 200 Pull/Glide
1 x 100 IM
2 x 50 build on 1
4 x (4 x 50) on 1
1) Desc 1-4 focus on hips
2) IM order K/D
3) 25 Under water/25 Back with fins
4) strong pace - last 25 6 beat overkick
6 x 25 on 40 stroke or FAST Free
50 EZ on 1:10
4 x 25 on 40 Stroke or FAST Free
50 EZ on 1:10
2 x 25 on 40 Stroke or FAST Free
2 x 250 S or P 65% Breath every 5

Monday, December 6, 2010

12/6/10 Chris T

300 S/K/P
4 X 50 drill 1st 25, DPS 2nd 25
remember stroke count on DPS
5 X 100 3rd 25 stroke, 4th 25 DPS, match DPS from warmup
5 X 200 3rd 50 stroke, 4th 50 DPS
8 X 25 :40, odds stroke, evens sprint free DPS
Cool down
2800 + cool down

Saturday, December 4, 2010

12/4/10 John D.

6 x 200 S,K,P,IMDr, 3-2-1-0, S
4 x 100 25 CB/25 k on side
2 x
100 DPS
150 P
100 K
2 x
2 x 200 En-1 R:15-20
2 x 100 En1 R:15-20
2 x 50 Fast
300 Cool Mid 100 Drill
4000

Friday, December 3, 2010

12/3/10 Nick Q.

300 S
300 K
2 x 200 x 50's
1. 3 stroke & roll
2. drill
3. kick with board
4. swim 1000

6 x 150 x 50
1. easy/med/fast
2. med/fast/easy
3. fast/easy/med
4. ez/med/fast
5. ez/fast/fast
6. fast/fast/fast 1900

4(4 x 50) on 1
1. Breath 2,3,4, drill
2. 3,4,5, drill
3. 4,5,6, drill
4. 5,6,7, drill 2700

4 x 25 on 40 with fins sprint - FAST!!!! 2800
100 EZ cool down. 2900

Wednesday, December 1, 2010

12/1/10 PM John D.

400 Free
4 x 50 25 fist/25 x back
4 x 100 50 back/50 kick
2 x 400 R:20 1800
8 x 25 2 head position/6 Free Breakdown 2000
2 x 75 50 Swim/25 Drill 2150

Saturday, November 27, 2010

11/27/10 John D.

400 Free
7 x 100 P, D, SC, DR, P, IM Dr
2 x 200 50 K/50 S
Other
4 x 200 on 2:50/3 En-1 backstroke do 200's & 50's
4 x 100 on 1:25/1:35 En-2
4 x 50 on 55/1 Main stroke Desc
3 x 200 on 2:50/3 En-1
3 x 100 on 1:25/1:35 En-2
3 x 50 on 55/1 Main stroke Desc 1-3
2 x 200 on 2:50/3 En-1
2 x 100 on 1:25/1:35 En-2
2 x 50 MS on 55/1
100 3-2-1-0 x 25
200 K 400 Rev IM Dr/Fr
5050/5450
Dist
100 En-2 on 1:25/1:35
100 En-1 on 1:35/1:45
200 En-2 on 2:50/3
100 En-1 on 1;35/1;45
300 En-2 on 4:15/4:45
100 En-1 on 1:35/1:45
400 En-2 on 5:30/6
100 En-1 on 1:35/1:45
500 En-2 on 7/7:45
100 En-1
600 En- 2 on 8:30/10:30
100 En-1
700 En-2 on 10/12:15
100 En-1 5000
2(3 x 100 ) fly/back, Back/Br, Br/Fr w/fins 5600
6 x 75 K last 25 Fast 6050

Friday, November 26, 2010

11/26/10 Tom

300 S
2 x 200 #1 Fist, #2 DPS
2 x 150 100 K Build/50 S EZ
2 x 100 75 Build/25 EZ work turns and Streamline
2 x 50 25 FAST/25 EZ

3(5 x 100)
1st set
75 EZ/rest :05/25 Fast
50 EZ/rest :05/50 FAST
25 EZ/rest :05/ 75 FAST
All EZ
All FAST
Rest :30 after each
1 minute rest after

• 2nd set of 5
#1: 25 FAST / rest :05 / 75 easy
#2: 50 FAST / rest :05 / 50 easy
#3: 75 FAST / rest :05 / 25 easy
#4: All easy
#5: All FAST
• Rest: 30 after each
1 minute rest after

3rd set of 5
• All FAST; go for your best average over the 5
• • 3rd set RI=:45
• Extra 1:00 between sets of 5
(1500/2800)
Warm‐down
1 x 200 Easy free swim; drag your fingertips on odd lengths
(200/3000)

Wednesday, November 24, 2010

11/24/10 Mark Liabo

400 Swim
300 P
200 K
4 x 50 build

4 x 150 Middle 50 IM order on 2:15/2:30
6 x 100 on 1:40/1:50
4 x 75 stroke- no free on 1:30
6 x 50 desc 1-3, 4-6 on 1
cool down
3100

Monday, November 22, 2010

11/22/10 Jennifer R.

300 Swim
200 K
300 P
4 x 50 build on 1
6 x 25 fast on 30
400 6/6:30
4 x 100 on 1:25/1:30/1:35/1:40/1:50
300 on 4:15/4:30/4:45/5
4 x 75 on 1:10/1:15/1:20
200 on 2:45/2:55/3:05
4 x 50 on 50/55/1
100 on 1:25/1:35/1:45
4 x 25 on 25/30/ 3150
2 x 75 skd x 25
3300

Saturday, November 20, 2010

11/20/10 John D.

400 Free
2 x 75 25 dble Arm Back/25 K/25 Scull
300 Dr
2 x 75 repeat
200 Choice
2 x 75 repeat 1350
6 x 200 on 2:40/2:50/3 3:10 en-1 odd - Back 2550
6 x 100 K w/fins 50 stroke/50 Free 3150
2 x 400 Swim or P breath 3/5 x 50 3950
4 x 25 Dr/build/12 1/2 blast/Sprint
4 x 25 goofy
2 x 50 drill 3 stroke roll
4 x 25 goofy
2 x 50 drill 1 arm
4450

Friday, November 19, 2010

11/19/10 Nic Carew

6 x 100 skpskp 600
4 x 50 k/d R:10 800
4 x 50 build 1000
Main
8x25 @ :30 1200
200 P R:30 1400
8x50 @ 1:00 1800
200 P R:30 2000
8x25 @ :30 2200
200 P 2400

500 25 fast kick/25 ez 2900

Wednesday, November 17, 2010

11/17/10 Barry

200 S, 100 K, 200 P
4 x 50 D/S IM order R:15
6 x 50 Build Odd - IM order, Even - Free R:15
4 x (125 IM floating 50 R:20 + 200 Free)
7 x 50 on 1 Fly, Fly/Back, Back, Back/Br, Br, Br/Fr, Fr
250 Free S or pull
2900

Monday, November 15, 2010

11/15/10 Becky Z.

300 Swim
200 K
200 Stroke (Dr/Sw x 25)
6 x 50 on 1/1:15 Catch-up down, 6 K 1 stroke back
3 x 150 Free/stroke/Free
1 x 200 pull breath 3,4,5,6
3 x 150 EMF x 50
1 x 200 K 25 R leg, 25 left leg, 50 both x 2
3 x 150 stroke, Free, stroke x 50
6 x 25 on 30 sprint
100 EZ
3000

Saturday, November 13, 2010

11/13/10 John D.

400 Free
2 x 125 (75 Free/50 x-backs)
300 P
2 x 75 (50 Free/25 stroke)
200 Dr (3-2-1-0
2 x 25 #1 build, #2 Sprint
4(5 x 25) on 35
sets 1 & 3 are stroke
Sets 2 & 4 desc 1-3, hold 4,5
1850

2 times thru
200 on 2:50/3/3:15 En-1
2 x 150 on 2:15/2:30/2:45 En-1
3 x 100 on 1:30/1:40/1:50 En-2
4 x 50 on 50/1 200 pace
Optional Stroke
Back - do all
Fly - alt 50 fly/50 Fr
Br - alt 50 Br/50 Fr 3850

dist
2 x 800 P R:45 En-1+ 5450

Friday, November 12, 2010

11/12/10 Shaun

500 S
200 K
300 P
6 x 50 on 1 8-10 Kick/1 stroke
3 times thru
200 long @ 3:15
150 med,fast,med @ 2:30/2:45
75 build,fast,easy @ 1:15/1:20
25 streamline sprint (hold push longer and no breath on first pull)

10x25 even streamline sprint/odd sprint @ 45s
100 cooldown
3000 TOTAL

Wednesday, November 10, 2010

11/10/10 Nick W.

200 SKPD
4 x 100 on 1;40/1:50/2
4 x 25 on 30 build
4 x 200 25 FAST/25 EZ R:30 long easy gliding stroke on EZ
8 x 50 on 1:30 FAST
100-200 EZ
2700

11/10/10 Nick W.

200 SKPD 800

4 x 100 on 1:40/1:50/2 good tech, strong and steady, good rotation 1200

4 x 25 build on 30 1300

4 x 200 25 Fast/25 EZ emphasizing long smooth easy stroke on the ez 2100

8 x 50 on 1:30 FAST 2500

100-200 EZ cooldown

2700

Monday, November 8, 2010

11/08/10 John D.

500 S
200 K
3 x 100 RIMD (Rev IM Dr)
4 x 50 build on 1
12/14/16 x 100 on 1:30/1:40/1:50 En-2
300 S or P 65% Mid 100 Drill breath 3,5,7 or 2,4,6 by 50
3100/2900/2700

Saturday, November 6, 2010

11/06/10 John D.

T-3000 Postal Swim

Others
600 (75Fr/75 Back/75 K/75 Ch x 2)
4 x 100 25 scull/75 build - EZ/Med/FAst
4(3 x 25) 1) Back K, both arms streamline overhead 2) x backs 3) fast
4 x 300 on 4:30/5/5:30
4 x 200 on 2:50/3/3:10
4 x 100 on 1:30/1:40/1:50
4 x 50 on :50/1
4 x 25 Fast on 50 4000
Other
600 k w/fins alt sides 4600

Dist
800 S or P 65% 4800

Friday, November 5, 2010

11/5/10 - Chris L.

Warm Up
300 Swim/200 Kick/ 300 Pull

200 IM (drill/swim by 50)

Main Set
8 x 50 on :50 or :55
4 x 100 IM on 2
2 x 200 Swim or Pull
4 x 100 (50 kick on side no fins/50 swim)

[AED training and simulation of saving Dennis' life]

8 x 50 Fast on 1:00

Cool Down 200

TOTAL 3200

Wednesday, November 3, 2010

11/3/10 Maria

300 S
200 K
100 Dr
8 x 50 dr/swim x 25 IM order R:10
2 x {
3 x 100 IM on 1:45/1:55/2:05
4 x 50 IM order on 50, 55, 1
3 x 100 Free on 1:30/1:40/1:50
4 x 50 on 45/50/55
100 EZ
3100

Monday, November 1, 2010

11/1/10 David T.

5 x 200 S/K/P/K/S 1000
3 x 100 1:35/1:45/1:55 (85%) 1300
2 X 200 3:10/3:30/3:50 (85%) 1700
1 X 400 6:20/7:00/7:40 (85%) 2100
1 X 200 3:00/3:20/3:50 (95%) 2300
2 X 100 1:30/1:40/1:50 (95%) 2500
6 X 50 on 1:00 (all out - 110%) 2800
200 cooldown 3000

Saturday, October 30, 2010

10/30/10 John D.

200 SKPD then (3-2-1-0)
4 x 50 IM order Dr
4 x 100 K on 2 Kins OK, stroke or free
4(4 x 25) on 35 IM order
2 x 300 S or P 65%
3 x 100 free or stroke 2900
Other
3 x (10 x 50)
1) on 55
2) on 50
3) on 45
100 EZ
4500

Dist
2(10 x 100) 1)
1) on 1:25/1:30/1:40
2) on 1:20/1:25/1:35
100 EZ 5000

Friday, October 29, 2010

10/29/10 - Dennis

Warmup
300 Swim
200 Kick
200 IM or Non-Free

Main Set-4X through
4x50 on 1:00 Descend 1-4, :10 Rest
100 Easy :10 Rest
100 Hard! But perfect form 2:00/2:15
200 Pull
200 Warmdown
Total 3300

Thursday, October 28, 2010

10/28/10 PM John

200 SKP
6 x 50 1 arm swimming, 25 R, 25 L
6 x 150 R:20 100 Strong (80%) + 50 Drill 1800
1) Catch-up
2) fist
3) 3 pt
4) x back
5-6) choice
2 x 50 on 1
2 x 50 on 55
2 x 50 on 50
2 x 50 on 45
100 EZ
2300

10/27/10 Frank

500 s
6x60 rt arm down, left back
2x100 skull
3x100 catch-up

3x50 sprint for time on 1:30

5x100 k right-left, fly, back, breast, side

400 ez

2500 yds

Monday, October 25, 2010

10/25/10 Brad

300 SKP
4 x 25 Scull
3 x 50 build on 1
150 EZ
3 x 50 Sprint on :45
150 EZ
4 x 100 on 1:35/1:40/1:45/1:50
30 sec rest
3 x 100 on 1:30/1:35/1:40/1:45
30 sec rest
2 x 100 on 1:25/1:30/1:35/1:40
30 sec rest
1 x 100 on 1:20/1:25/1:30/1:35
100 EZ
3100

Saturday, October 23, 2010

10/23/10 John D.

300 S
200 Dr
300 P
200 K 10 Vertical kicks after turn, elbows out
8 x 25 on 35 Odd - 12 1/2 Under water streamline wfins Even - Dr
8 x 25 mid to mid open turns fly or breast to back
7 x 200 on 3/3:15/3:30 @ 65%

Others
15 x 50's Odd - IM order Even - Free Fly 2R2L2W
2 x 300 #1 T-Turns #2 300 cool
4150

Dist
800 R:30
3 x 100 FrIM (free, back, br, fr)
600 R:25
4500

Friday, October 22, 2010

10/22/10 Jenny L.

200 SPK
Ladder
25 on 30
50 on 1
75 on 1:30
100 on 2
125 on 2:30
150 on 3
175 on 3:30
200 on 4
175 on 3:30
150 on 3
125 on 2:30
100 on 2
75 on 1:30
50 on 1
25 on 30

6 x 50 on 1 25 sprint/25 EZ
100-300 Cool
2600-2800

Wednesday, October 20, 2010

10/20/10 Matt S.

Warm Up

400 S
300 P
200 K
100 D

1000

Main Set
4/5/6 150s Build by 50s on 2/2:15/2:30/3:00
1 min. rest
4/5/6 100s Build by 25s or IM order on 1:25/1:35/1:45/2:00
1 min. rest
4/5/6 50s strong free or IM Order on :45/:50/:1:00/1:15
1 min. rest
4/5/6 25 sprint, Odd stroke, Even free on :25/:30/:35/:45

1300/1625/1950

300 DPS cooldown

Total 2600/2925/3250

Monday, October 18, 2010

10/18/10 Silas

400 Drill Reverse IM order
1650 Swim Ladder 11 lengths, 10, 9,down to 1 (10 sec.rest between)
250 Kick
100 IM Drill
24x25 Swim - 6 of each stroke
200 Warm Down


3200 yards

**note in this mornings work out I left out the 250 Kick which made the yardage 2950.

Wednesday, October 13, 2010

10/13/10 John D. Breaststroke

200 SK
100 P
100 Back 600
2 x 25 streamline w/1 underwater pull
2 x 25 K arms locked in front, 3 kicks then a breath 700
50 K hands back
50 slide kick 800
50 1 pull/3 K
50 X pull 900
50 3 stroke above/3 strokes below
50 2R2L2Whole 1000
100 dolphin Kick Breast 1100
50 Breast arms with flutter kick 1150
2 x 100 Breast pull + 200 Free + 50 K br + 100 Free 2050

Monday, October 11, 2010

10/11/10 John D. Backstroke

200 SKCU
2 x 25 back counting strokes from flags to wall
50 K arms at side 8 kicks on each side L/Back/R
25 1/4 recovery
25 1/2 recovery
50 Rt arm only - rotating both shoulders
50 Lt arm only - rotating both shoulders
50 1 sec pause overhead
50 6 second switch
25 deep catch - watch hand
25 double arm back
50 double shoulder pump
50 Cu Back hold one arm over head, swim until arm meets vertical arm and repeat with other arm.
2-3 x 300 100 K/200 Swim #2 is free, #1 back
1750/2050

Friday, October 8, 2010

10/8/10 John D.

200 SPD
3 x 150 r:10 50 K/50 S/50 Scull
4 x 50 1) 3 strokes free/4 strokes back 2) weak arm 3) x-backs 4) shark fin
4(4 x 50) on 1
1) breath 2 x 50,3,4, #4 Drill on every set
2) breath 3,4,5
3) breath 4,5,6
4) breath 5,6,7
Think about anchoring hand and moving body past hand
Breath keeping 1 goggle in and 1 goggle out of water
200 Long and easy
2250

Wednesday, October 6, 2010

10/6/10 John D.

400 S
4 x 50 alt fist/x-backs
4 x 100 50 CU/50 Kick on side no board, no fins 1000
flip turns 1200
2(4 x 25) on 30 Dr/build/1/2 blast/Sprint 1400
2(3 x 50) Lung busters 1st 25 2 breaths only/2nd sprint 1700
2 x 125 75 Drill/50 swim 1950
50 drill 2000

Monday, October 4, 2010

10/4/10 John

300 S
100 K
2 x 25 streamline, then with Kick
2 x 25 head position
2 x 25 shark fin
50 3 stroke roll w/10 kicks
50 Catch up
50 3 pt
4 x 25 3-2-1-0 long stroke with roll and pause
25 fist
25 weak arm - make a fist with non-breathing arm
50 x backs
2(3 x 75) 1st set Free - EZ, med, FAST x 75, 2nd set alternate Catch up and 3 point x 25
5 x 50 Freestyle stroke breakdown
3 x 100 EZ, Med, FAST
1900

Saturday, October 2, 2010

10/2/10 John's WO, Nick administered

2 x 200 Choice
4 x 50 Kick
2 x 200 Choice
2 x 100 build
3(4 x 25 on 30/35 IM do IM, Stroke do stroke + 400 P)
3(4 x 25 on 30 Fast Free controlled + 100 EZ)
3300
Others
3(6 x 100 on 1:20/1:30/1:40 @ 80% + 100 Kick FAST on 2:15/2:30 no fins + 100 EZ R:30)
5700
Distance
4-6 x 300 on 4/4:15/4:30 with approximately 10-15 sec rest choice pace
5300

Wednesday, September 29, 2010

9/29/10 Chris T.

300 SKP
100 Fast Get HR up, Get time r:30
200 alternate 50's 1st and 3rd 50 80%, 2nd & 4th Drill
100 FAST aim for same time, same as above
300 Alt 75's 1,3 80%, 2,4th drill
100 FAST same as above
400 alt 100's odd 80%, even Drill
100 FAST same as above
500 alt 125's odd 80%, evens Drill
cooldown 200 EZ kick, 100 EZ swim
3100

Monday, September 27, 2010

9/27/10 Nick/John

400 SKP
25 concentrate on streamline/head position
50
75
100
125
150
175
200
200 on way back down faster then on the way up.
175
150
125
100
75
50
25

Saturday, September 25, 2010

9/25/10 John D.

300 S
100 K
200 P
100 IM Dr
100 S
100 Scull Choice
12 x 25 on 40 odd- Streamline Kick Under h2O, Even - 3 stroke roll
Others
4 x 25 Drill on 35
300 on 4:15/4:30
4 x 25 K main stroke on 40
200 on 2:50/3
4 x 25 on 40 under h2O
100 swim on 1:25/1:35
4 x 25 on 35 fast
3 rounds 1st round = free, 2nd rd = stroke, 3rd rnd = IM/choice
4200
Distance
2 x 500 on 7/7:30
5 x 100 on 1:35/1:45
2 x 400 on 5:30/6
4 x 100 on 1:35/1:45
2 x 300 on4:10/4:30
3 x 100 on 1:35/1:45
2 x 200 on 2:40/2:50
2 x 100 on 2
5400
4 x 50 Ez/Dr
5600

Friday, September 24, 2010

9/24 - Sara

200 S/K/P/Dr/S

Warm up set (can't remember what we did...)
4 x 50
4 x 50
4 x 50

3 x 250 Build (50 EZ/100 Moderate/100 Fast)

EZ 100

12 x 50 Descend
Lanes 2&3
2 x 1:00
2 x :55
2 x :50
2 x :45
2 x :40
2 x :35

Lanes 4&5
3 x 1:00
3 x :55
3 x :50
3 x :45

200 Cool Down

TOTAL 3250

Wednesday, September 22, 2010

9/22/10 - Dennis

Warmup
500 Swim
2x150 IM no free (25 drill/25 stroke)
6 50s: -e-m-f-f-m-e
6x- 100 f/150 active recovery

300 kick
200 cooldown

3100 yards

cooldown 300
TOTAL 3000

Monday, September 20, 2010

9/20/10 Mark Liabo

200 SKPD
4 x 50 IM order D/S x 25
4 x 150 Free on 2:10/2:30/2:45
100 IM or Stroke on 2
5 x 100 Free on 1:30/1:40/1:50
100 IM or Stroke on 2
6 x 75 Fr on 1:10/1:20
100 IM or Stroke on 2
200 Kick
200 Cooldown
3250

Saturday, September 18, 2010

9/18/10 John D.

1000 Rev IM (400 Fr, 300 Bk or Br, 200 Back or Br, 100 Fly) 1000
2 x 100 Scull Ft, mid, rear, swim 1200
4(4 x 25) on 35 4 each stroke Dr/tech/build/sprint 1600
4 x 400 IM or Stroke R:20 Stroke/Free/Dr/Free x 25 + 4 x 100 Free on 1:20/1:30/1:40 3600
3 x 400 IM or stroke R:20 Stroke/Free/dr/Free x 25 + 4 x 100 free on 1;25/1:35/1:45 5200

Friday, September 17, 2010

9/17/10 Nic C.

2 x (200 S, 100 K, 200 P, 100 Dr) 1200
8 x 50 on 1 Dr/Swim 1600
5 x 200 on 3:10/3:20/3:30 FAST around 30 sec rest 2600
100 Dr 2700
4 x 50 on 1 25 Sprint/25 Dr 2900
100 EZ
3000

Wednesday, September 15, 2010

9/15/10 Barry

300 Free
200 K
300 P
200 IM D/S 1000
6 x 75 EMF R: 15 1450
Following Set 3 x thru

  • 2 x 50 Fast R:05
  • 200 Steady r:5
  • 2 x 50 Fast r:05
  • 50 EZ r:1 min 2800

100 EZ 2900

4 x 25 on 1 min FAST 3000

100 EZ 3100

Monday, September 13, 2010

9/13/10 John D.

200 SKPDS
4 X 50 Build on 1
2(4 x 25) on 35 1st set 12 1/2 Super FAST/12 1/2 EZ, 2nd set Desc
6 x 100 on 1:30/1:40/1:50 80 %
6 x 75 on 1:15/1:20/1:25 65 %
6 x 50 on 50/55/1 65%
6 x 25 on 25/30/35 80% +
100-300 CU, 3 Pt, X backs
3200

Saturday, September 11, 2010

9/11/10 John D.

300 Swim
2 x 100 Scull - Ft, Mid, rear, swim
300 S
2 x 100 K 1000
2(5 x 25) on 35 1) CU 2) 3 Pt 3) build 4) Under h2O 5) Sprint 1250

5 x 200 on 2:50/3/3:10/3:20/3:30 2250
4 x 50 on 50/55/1 2450
4 x 200 on 2:50/3/3:10/3:20/3:30 3250
4 x 50 on 50/55/1 3450
3 x 200 on 2:50/3/3:10/3:20/3:30 4050
4 x 50 on 50/55/1 4250
2 x 200 on 2:50/3/3:10/3:20 4650
4 x 50 on 50/55/1 4850
1 x 200 EZ/Drill 5050

Friday, September 10, 2010

9/10/10 Becky

200 S, 100 K, 200 P, 100 Stroke
6 x 50 K/S odd free, even - Stroke 900
2 x 100 IM
200 P, breath 3,4,5,6 x 50
3 x 100 IM
300 Swim
4 x 100 IM
400 P, Breath 3,5,7,5
100 EZ
2800

Wednesday, September 8, 2010

9/8/10 Nick W.

200 SKPDS
100 on 1:40/1:50 base w/ approx. 15 sec rest 25 EZ/25 Fast
200 on 3:20/3:40
300 on 5/5:30
400 on 6:40/7:10
300 same as above but by 50's
200
100

4 x 100 Odd IM, Even Free
3000

Monday, September 6, 2010

9/6/10 John D.

400 S
6 x 100 alt 100 Dr/100 P
2 x 200 50K/50S
100 on 1:35/1:45 80% En-2
100 on 1:45/1:55 65% En-1
200 on 3:10/3:30 En-2
100 on 1:45/1:55 En-1
300 on 4:45/5:15 En-2
100 on 1:45/1:55 En-1
400 on 6:20/7 En-2
100 on 1:45/1:55 En-1
3(4 x 25) on 35
1st set 2 build/2 Sprint
2nd set 2 12 1/2 Blast/12 1/2 EZ, 2 Sprint
3rd set 4 sprint
100/200 EZ
3200/3300

Saturday, September 4, 2010

9/4/10 John D.

3 x 200 SKP
3 x 100 SKP
3 x 50 SKP 1050
10 x 100 R:15 w/fins at least 2 of each stroke and 4 Free
1.) Fly - 3R/3L
2.) Back - 3R/3L
3.) Breast - 1 P/3K
4.) Free - alt 3 pt, arm down 2050
2 x 400 Neg split and desc #2 faster than #1 2850
3 x 250 2nd and 4th 50 Fast 3600
8 x 25 free 1-4 desc on 30 3800
200 EZ
4000

Wednesday, September 1, 2010

9/1/10 John D.

600 (200 S/200 Stroke/200 P)
6 x 100 50 K/50Dr
3(4 x 25) on 30 dr/build/1/2 Blast/Sprint
2(5 x 100) on 1:30/1:40/1:50 1 min rest between 80% 1st set, 85-90% 2nd set
50 CU/50 Dble arm Back
2 x 150 S or P Breath 3,5,7 x 50 long & easy
3000

Monday, August 30, 2010

8/30/10 Chris L.

300 S
200 K
300 P
200 IM D/S x 25

8 x 50 on 50/1
4 x 100 IM on 2
2 x 200 P r:15
4 x 100 (50 kick on side 25 ea side, 50 swim)
8 x 50 swim on 50 25 sprint/25 EZ
200 EZ
3200

Wednesday, August 25, 2010

8/25/10 Maria (1st indoor practice)

300 S
200 P
200 K
8 x 50 dr/swim odd - free, even stroke
4 x 125 free build to 90% on 1:50/2/2:10
4 x 100 IM on 1:45/2
6 x 75 free build to 90%
4 x 50 stroke on 1
8 x 25 free build to 90%
200 EZ
3150

Friday, August 20, 2010

8/20/10 - Jerry

2 x 100 Steady on 2:00
2 x 100 Kick (no fins)
1 x 100 EZ
4 x 100 (25 ez; 50 strong; 25 ez) on 2:00
4 x 100 (50ez; 25 sprint; 25ez) on 2:00
4 x 100 (50 stroke; 50 swim) on 2:00
3 x 100 on 1:40
1 x 50 ez
4 x 30 seconds treading water with hands over head
1 x 50 ez

Wednesday, August 11, 2010

8/11 Chris T

200 SKP
4 X 50 IM order drill
4 X 200 descend rest X 10 sec. (30, 20, 10)
8 X 100 descend rest X 5 sec. (40, 35, 30, etc.)
cool down
2400+cd

Monday, August 2, 2010

8/02/10 Nick W.

200 SKS 600
100 ladder return length fast
200
300
400 (2 x option) 1600
300
200
100 2200/2600
4 x 100 Neg split on 2 if no extra 400 2600/3000
cooldown

Wednesday, July 28, 2010

7/28/10 David

5 x 200 SKPDS
2 x 300 65% work on lengthening stroke
4 x 150 75% a little faster
6 x 100 85% more
2 x 50 95%+ Very Fast
200 Cooldown
3100

Monday, July 26, 2010

7/26/10 - Sara

Dennis liked this one so much he did it twice!

300 S
200P
200K
6 x 50 Drill (CU, Fist, X-Back, Fingertip, 3 Pt, BU)

Main Set
3 x 500 :30 Rest
1- Descend (slow --> fast)
2- EZ/Med/Fast/Med/EZ
3 - Ascend (fast --> slow)

200 EZ touch the line at halfway point

4 x 50 (25 Sprint/flip at 25M & come back 25 EZ) on 1:00

Cool Down
100 EZ

TOTAL 3,000M


Wednesday, July 21, 2010

7/21/10 Barry

300 Fr
200 K
300 P
4 x 50 Drill IM order
3 x (200 Free steady r: 20-30 + 4 x 50 stroke (1:fly, 2:Back, 3:Breast) r:10-15
400 free easy in shallow end, fast in deep end, big pace changes
100 EZ

Friday, July 16, 2010

7/16/10 Nick Q.

4 x 200
50 Swim, 50 3 stroke glide, 50 K w/board no fins, 50 kick
4 x 100 r:10 strong
2 x 200 r:10-15 strong
400 Strong
200 Kick fins ok
500 pull
2700 M

Friday, July 2, 2010

07/02/10 Silas

10 x 300, 1 min rest between each 300

1) 300 warmup
2) 300 stroke drill: drill 50, swim perfect stroke 50
3) 300 pull, work on good rotation
4) 300 free, broken by 50, 10 sec rest - pace for a fast 300
5) 300 free, broken by 100, 15 sec rest - maintain pace from 50s
6) 300 free, broken by 150, 20 sec rest - maintain pace from 100s
7) 300 free, fast, maintain pace from 150s
8) 300 stroke (not free)
9) 300 kick
10) 300 warm down

Friday, June 25, 2010

6/25/10 Paul

200 S/K/P
50 - 10 sec
100 - 10 sec
150 - 10 sec
200 - 10 sec
150 - 10 sec
100 - 10 sec
50 - 10 sec

200 neg split
2x100 neg split
4x50 build
200 neg split
100 neg split
2x50 build C
ool Down

Monday, June 21, 2010

06/21/10 Maria

Warm up - 200 swim 200 pull
300 sustainable pace :30SR
4 x 100 :20 SR
300 sustainable pace :30 SR
3 x 100 :20 SR faster than the 4x100
300 sustainable pace :30 SR
2 x 100 :20 SR faster than the 3x100
300 sustainable pace :30 SR
1 x 100 faster than 2x100
Warm down - 200
Total: 2800 meters

Wednesday, June 16, 2010

6/16/10 Nick G.

400
reverse 200 IM
200 - 20 sec. rest (SR)
150 - 15 "
100 - 10 "
50
The above three times through
8 x 50 build....last 25 meters breathe every 4 strokes to generate speed into wall
100 CD

Friday, June 11, 2010

6/11/10 Chris T.

Warm up: 200 S,K,P,D
(2 or 3 X 100) X 3
Interval between 1st 3: 20 seconds
2nd 3: 15 seconds
3rd 3: 10 seconds
Trying to establish moderate pace & holding interval
200 K
2 or 3 X 100, 5 second rest, fast
300 S
2500 + cool down

Monday, May 31, 2010

Saturday, May 29, 2010

5/29/10 John D.

300S
2 x 100 K
300 Dr(100 arm down)
2 x 100 K
300 P
2(5 x 25) on 35 w/fins 1) under water 2) dr 3) Build 4) 1/2 blast 5) sprint
other
4 x 200 on 2:45/3 desc to 90%
3 x 50 on 1 25 S/25 cu
3 x 200 on 2:45/3 desc to 90%
3 x 50 on 1 25 s/25 3 Pt
2 x 200 on 2:45/3 desc to 90%
3 x 50 on 1 25 s/25 x-backs
200 fast
3000 drill ez
4300

Dist
3 x 800 65-80% R:45
P1500
5450

Friday, May 28, 2010

5/28/10 Jenny L.

200 SKPD 800
4 x {200 free on 2:45/3/3:15 + 100 IM on 1:45/2 + 4 x 25 on 30 (set is IM order 1st round fly, 2nd back, etc) 2400
2 x 300 swim or pull long and ez
3000

Wednesday, May 26, 2010

5/26/10 Barry

300 Swim
200 K
200 IM Dr/S 700
6 x 75 E/M/F 10-15 sec rest 1150
3 x 125 r:10 1525
2 x 225 r:20 1975
3 x 125 r:10 2350
50 EZ 2400
4 x [2 x 25 on 45 FAST + 50 (25 Fast thru turn, then EZ) on 1:30] 2800
150 EZ
2950

Saturday, May 22, 2010

5/22/10 John D.

200 SKPDr
4 x 25 K desc on 35
8 x 50 R:10 Odd - scull, even - build
4 x 75 r:10 O-arm down, E-CU
4 x 50 desc
4 x 25 sprint, evens fly 1900
others
3 x [50 fast on 1
100 ez on 2
100 Fast on fastest interval
100 EZ on 2
50 fast on 1
100 EZ on 2:30]
300 S EZ
100 EZ K
300 drill/Pull
3700

Dist
2 x 800 R:30 4000
15 min swim 5000
2 x 400 r:15 5800
10 min swim 6400

Friday, May 21, 2010

5/21/10 Nick Q.

2 x (150 S, 150 Kick(Fly/Fr/Br), 100 Dr/S x 25)
6 x 25 tarzan R:10
4 x 75 3 stroke roll, 10 kick
6 x 125 R:30 50 @ 65%, 50 @ 80%, 25 All Out
2 x 275 50 breath 3, 50 breath 5, 75 breath 7, 30 breath 5, 50 breath 3
4 x 75 work on open water sighting.
150 ez
3000

Wednesday, May 19, 2010

5/19/10 Frank

500 S, 200 K
3(4 x 75) #1 count strokes, #2 Overkick while swimming, maintaining stroke count #3 1 or more strokes less per length by extra clean streamline, long stroke, power kick
8 x 50 on 1
4 x 100 on 2
2 x 200 on 3
2 x 25 on 30 sprint
2 x 50 on 1 sprint
100 EZ
3050

Monday, May 17, 2010

5/17/10 Tom

300 Swim
500 25 fist/25 free/25 fist/50 free/25 fist/75 free/25 fist/100 free/25 fist/ 125 free
6 x 50 desc 1-3, 4-6
20 x 100
1-2, fast 5 sec rest
3-6. steady r:15
7-8, good effort r:10
9-12 25 breath right side, 25 breath left side, 50 breath 2 right, 2 left r:10
13-14, good effort r:5
15-18, steady R:10
19-20 fast, R:5
12 x 25 R: 10 25 dolphin dives/then sprint to finish, ez back
100 ez
3550

Saturday, May 15, 2010

5/15/10 John D.

400 S + 200 P + 4 x 100 desc
200K + 4 x 50 K desc
3(4 x 25) on 30
1st set Drill: CU (wide entry), 3 sec glide, 3 pt, x-backs
2nd set 15 yards sprint, 10 ez
3rd set: sprint
6 x 50 scull 5 sec
1. front scull
2. hd 1st on back, hands @ hips
3. ft 1st on ft, hands long
4. ft 1st on back, hands long
5. mid
6. rear scull
100 swim Perfect stroke
4 x 500 R:20 @ 65%

Friday, May 14, 2010

5/14/10 Becky Z.

WU 4 x 150 SKPDr
8 x 25 build on 30
6 x 75 Free/K/Free
3 x 150 Fr/Stroke/Fr on 2/2:10/2:20
300 Pull breath 3,5,7 x 100
3 x 150 Hard on 2/2:10/2:20
6 x 75 EMF on 1:15/1:20/1:25
100-200 EZ
3100

Wednesday, May 12, 2010

5/12/10 Jennifer R.

200 SKPDS
6 x 50 on 1 25 Drill/25 Swim
1 x 250 on 3:30/3:45/4
2 x 200 on 2:45/3/3:15/3:30
3 x 150 on 2:15/2:30/2:45
4 x 100 on 1:20/1:25/1:30/1:35/1:45
5 x 50 on 45/50/55/1
3 x 100 Drill or Pull EZ
3350

Monday, May 10, 2010

5/10/10 Mark Keele

300 SKP
8 x 75 on 1:15 1-4 swim, 5-8 build
6 x 125 R:20 80%
300 K
8 x 50 on 1 1-2 build, 3-8 FAST
150 EZ
3100

Saturday, May 8, 2010

5/8/10 John D.

300 Free, 150 K, 150 P, 100 Arm down
2 x 100 scull
6 x 150 (20 HR) r:15
8 x 25 on 30, 1-4 build, 5-8 sprint
3 x 300 (HR 21) R:15
6 x 25 on 30 1-3 build, 4-6 sprint
2 x 450 (22 HR) R:15
4 x 25 on 30 desc to 100 %
300 EZ/DR x 50
4350

Friday, May 7, 2010

5/7/10 Silas

400 S
4 x 100 Odds Drill, Evens swim, stroke ok
200 50K/50 S
4 x 200 on 2:45/3/3:15
4 x 100 on 1:25/1:35/1:45/1:55 @ 65%
4 x 50 desc on 1
2 x 200 on 2:45/3/3:15 @65%
2 x 100 On 1:25/1:35/1:45 @ 80%
2 x 50 on 1 Fast w/fins
4 x 50 Cooldown

Wednesday, May 5, 2010

5/5/10 Nick G.

400 S, 300 K, 200 P, 4 x 25 build
2 x 500 Rest 1 min, desc
2(4 x 100) on 2 Fast!
200 EZ/Dr

Monday, May 3, 2010

5/3/10 Shaun

200 SKPD
16 x 50 on 1 Odds Free, Evens - Drill
400 K - w/fins 200 w/board, 200 no board on side
400 P 200 Tech- glide, 200 breath 2,4,6,8 or 3,5,7,9
5 x 100 Desc to 90% +++++ on 1:35/1:45/2
100 cooldown

Saturday, May 1, 2010

5/1/10 John D.

200 SKPD
2(3 X 50) on 1 EZ/Reg/Fast
3(400 S or P + 200 K - no board on side + 200 P + 200 Dr)
3 x 100 Drill
4400

Friday, April 30, 2010

4/30/10 Chris L.

300 S
4(3 x 25) KDS no fins, kick on side
200 K
200 P

300 100 Free/100 stroke/100 Free
2 x 200 80%
4 x 100 S or P
8 x 50 on 1 odds choice, evens Free
16 x 25 Odds Sprint, Evens Drill
200 glide
3100

Wednesday, April 28, 2010

4/28/10 Paul

5 Min Swim 300
6 x 50
1) breath every 2 or 3
2) breath every 4 or 5
3) breath every 6 or 7 600
repeat
5 x 200 broken
1) 50 get time, rest 10 sec,
2) 100 get time, should be double 50 time, rest 10
3) 50 at original time or faster, Rest 30 sec 1600

Kick
200 K 2nd 100 faster then 1st, rest 20 get time at 100 1800
3 x 100 start at 1/2 of 200 pace, and desc rest 30 2100
4 x 50 start at 1/2 of 100 time, desc R:20 between 2300

Sprint
8 x 25 choice sprint, evens EZ 2500

200 EZ
2700

Monday, April 26, 2010

4/26/10 Jerry K.

500 S
200 K 700
4 x 100 (50 Dr/50 S) 1100
4 x 100 (50 stroke/50 Free) 1500
4 x 100 IM on 2 1900
Others
8 x 50 on 1 70% - 80% 2300
8 x 50 on 1 25 Sprint/25 EZ back 2700
200 EZ 2900
Dist
S or P 600
S or P 500
3000

Saturday, April 24, 2010

4/24/10 John D.

400 Free
300 (50 Fr P, 50 Back Dr, 50 Fr) x 2
200 (50 Fr K, 50 Back K, 50 Free Dr, 50 Back Dr)
100 Choice
8 x 25 on 45 w/fins 12 1/2 under water K, 12 1/2 Sprint to wall, build K to full sprint
100 Free r:15-20 sec on all
2 x 50 back Dr
200 Free
2 x 100 Back or Choice
400 Free
2 x 200 Choice Stroke
2 x (5 x 100) Desc 1-5 #5 all out on 1:45/2 extra 30 after 1st set 3600
S or P 100 - 200 - 300 - 400 Breath 3,4,5,6 or 2,3,4,5 by distance 4600

Friday, April 23, 2010

4/23/10 Matt

300 SKP
6 x 50 on 1 build IM order
8 x 75 KDS x 25 Odd - Free/even - Stroke
6 x 100 on 1:25/1:35/1:45/2
4 x 100 P on 1:35/1:45/1:55 approx r: 15
300 DPS cooldown
3100

Wednesday, April 21, 2010

4/21/10 Maria

300 S
200 K
6 x 50 Drill/build x 25 on 1 Odd- Free, even - stroke
4 x 150/125/100 Free on 2:15 desc to 80%
2 x 150 Free FAST on 3
4 x 100/75 IM or stroke on 1:40
2 x 100 Free FAST on 2
4 x 50 build choice on 1
2 x 50 choice Fast on 1:30
100 EZ
300 K w/fins
200 EZ
3200

Monday, April 19, 2010

4/19/10 John D.

400 S
4 x 100 Odd - Dr, Ev - Swim Main stroke ok
200 50 K/50 S 1000
4 x 200 on 2:45/3/3:15 @ 65% 1800
4 x 100 on 1:25/1:35/1:45/1:55 2200
4 x 50 on 1 desc or main stroke 2400
2 x 200 on 2:45/3/3:15 @ 65% 2800
2 x 100 on 1:25/1:35/1:45 @ 80% 3000
2 x 50 fast on 1 w/ fins 3100
4 x 50 cooldown drill 3300

Saturday, April 17, 2010

4/17/10 John D.

400 S
4 x 100 KPDrS
4/5 x 50 on 50/1 1000
3 x 100 swim on 1:25/1:35/1:45 1300
3 x 100 K on 2/2:15 build last 100 1600
3 x 50 Swim on 50
3 x 50 K on 1/1:10 desc 1900
2 x 800 #1 65%/ #2 End - 2 neg split 2500
600 Build 65% to 80% 3100
300 Build 65% to 80% 3400
4 x 50 Drill r:10 3600

Friday, April 16, 2010

4/16/10 John D.

200 S
250 K/Dr x 50
200 P
250 K/S x 50
4/5 x 50 on 50 or 1
8 x 150 on 2/2:15/2:30 R:12-20 @65%
8 x 100 on 1:25/1:35/1:45 2 R 15-20 @ 80%
200 SKDSx 50
3300/3350

Wednesday, April 14, 2010

4/14/10 Mark Liabo

400 S
200 K
200 P
2 x 100 #1 50 CU/50 Fist #2 50 3pt/50 x-back
4 x 50 desc on 1
6-7-8 x 200 on 2:45/3/3:15
8 x 25 on 30/40 sprint
200 Drill
3200

Monday, April 12, 2010

4/12/10 Chris T.

300 SKP
6 x 50 IM order, no Free R:15
4 x 100 Bilateral 3 or 5
4 x 200 R:20-30 2,4,6,8 or 3,5,7,9 x 50
400 Bilateral 2,3,4,5 x 100
200 EZ

Saturday, April 10, 2010

4/10/10 John D.

400 S/300 Back/200 Br (ksps) 2 x 50 Fly Dr 1000
8 x 50 breaststroke breakdown 1400
7 x 100 w/fins 50 CU/50 arm down 2100
6 x 100 on 1:50 2700
600 Breath 4 or 5 3300
300 S/D x 100 3600

Friday, April 9, 2010

4/9/10 John D.

400 S/300 P/200 Dr/100 K 1000
2 x 100 scull ft/mid/r/swim 1200
4 x 50 on 1 build + 2 x 25 on 40 #1 2 breaths only, #2 1 breath only 1450
S or P 400 @ 65% R:15 + 4 x 100 on 1:25/1:30/1:35/1:40 80%+ 2250
S or P 300 @ 65% R:15 + 3 x 100 on 1:20/1:25/1:30/1:35 80% 2850
S or P 200 @ 65% R:15 + 2 x 100 Drill #1 xbacks #2 Weak arm 3250

Wednesday, April 7, 2010

4/07/10 Nick G.

300 SKP
8 x 75 on 1:10/1:30
6 x 125 r:10-15
300 K
8 x 50 Fast Free on 1 or
fly
fly/back
back
back/Br
Br
Br/free
Free
Fr/fly
150 EZ
3100

Monday, April 5, 2010

4/05/10 Dennis

200 SKSPS
Complex 1000
5 x 100 - 100 EZ, 75 EZ/25 Fast, 50 EZ/50 Fast, 25 EZ/75 Fast, 100 Fast
4 x 75 - 75 EZ, 50 EZ/25 Fast, 25 EZ/50 Fast, 75 Fast
3 x 50 - 50 EZ, 25 EZ/25 Fast, 50 Fast
2 x 25 - 25 EZ, 25 Fast
300 K
Reverse complex 1000
2 x 25 - 25 EZ, 25 Fast
3 x 50 - 50 EZ, 25 EZ/25 Fast, 50 FAST
4 x 75 - 75 EZ, 50 EZ/25 Fast, 25 EZ/50 Fast, 75 FAST
5 x 100 - 100 EZ, 75 EZ/25 Fast, 50 EZ/50 Fast, 25 EZ/75 Fast, 100 Fast
200 EZ/Drill
3500

Saturday, April 3, 2010

4/3/10 John D.

5 x 300 (100 SKDr) 1, 3, 5 Free, #2 & 4 are back or choice 1500
6 x 50 backstroke breakdown 1800
2 x 25 kick on side 1850
2 x 25 1/4, 1/2 recovery 1900
2 x 25 R arm only, L arm only work rotation on both sides 1950
4 x 25 3-2-1-0 backstroke 2050
2 x 50 Up, down, full stroke 2150
2 x 300 #1 Free, #2 Choice 2750
2 x 400 S or P Desc 65% to 80% 3550

Friday, April 2, 2010

4/2/10 Becky Z.

200 S
100 IM
200 K
100 P
6 x 50 Drill stroke/IM order + 2 choice on 1/1:15
4 x 100 IM on 1:45/2
300 Pull breath 3/4/5 x 100
4 x 100 stroke on 1:45/2
300 Swim EMF X 100
200 K w/fins 25 R leg, 25 L leg/50 whole
100 ez
8 x 25 on 40 sprint odd - free, even - stroke
200 EZ
3000

Wednesday, March 31, 2010

3/31/10 David

5 x 200 SKPKS 1000
5 x 100 50 Drill/50 Swim 1500
3 x 200 r:20-30 sec 65% - 85% 2100
500 65%-85% 2600
2 x 200 @ 65-85% 3000
3 x 100 85% 3300
2 x 25 all out on 30 3350
200 Cooldown 3550

Monday, March 29, 2010

3/29/10 - Sara

Warm Up
500 Choice

Main Set (RI:10)
1 x 200 EZ/drill by 50
2 x 150 Mid 50 Stroke
3 x 200 E/M/F
4 x 100 Mid 50 Kick
3 x 200 E/M/F
2 x 150 Mid 50 Stroke
1 x 200 EZ/drill

Breath Control Set
4 x 25 on :35 1 breaths
100 EZ Pull
4 x 25 on :30 no breaths

TOTAL 3,400

Saturday, March 27, 2010

3/27/10 John D.

100 SKPDS 500
8 x 100 (50 Free/50 Drill) 2(CU, 3 Pt., weak arm, x-backs) r:20 1300
Freestyle Breakdown 6 x 50 1600
6 x 400 R:20 @ < 65%
1) Free breath every 4 or 5
2) Rev IM S/Fr/Dr/Fr
3) K choice
4) Stroke
5) 50 Free/50 Stroke
6) IM Stroke/Dr/Stroke/Dr
4000

Friday, March 26, 2010

3/26/10 Nick Q.

200 S, 200 K
400 Rev IM Dr/Swim/K/Swim x 25
3 x 200 desc or build R:20 1400
6 x 100 IM on 1:45/2 2000
2 x 300 75 Free/25 Stroke or 2 x 225 50 Free/25 Stroke 2600
600 Swim 75 Mod/25 fast, 50 Mod/50 Fast, 25 Mod/75 Fast, repeat, 50 Mod/50 Fast, 75 Mod/25 Fast 3200
cooldown

Wednesday, March 24, 2010

3/24/10 Barry

400 S, 300 K, 300 P 1000
8 x 75 r:10 Odd IM, Even Free build 1600
200 r: 15 1800
4 x 100 r:10 2200
200 r:15 2400
4 x 75 r:10 2700
200 r:15 2900
4 x 50 r:10 3100
200 r:15 3300

Tuesday, March 23, 2010

3/22 Frank

EZ Long workout today after MWM wins state meet
500s
500k
3x200s
3x200k
3x100p
3x100k
4x50 sprints
200 ez

3200 yards

Friday, March 19, 2010

3/19 Tom B.

Warm-up1 x 200 swim1 x 200 kick1 x 200 pull1 x 200 swim(800)
Main2 x 50; build with fins on 1:30
2 x 50; build without fins on 1:30 then 2:00
2 x 50; FAST on 2:00
(300/1,100)
Turns/Starts
Warm-down 1 x 300 All easy swim or drill
(300/1,400)

Others not doing meet
Warm-up
1 x 200 swim, easyStretch1 x 100 swim
(300)
Drills 6 x 125
#1,2: 50 kick on your side / 75 free swim, max DPS (Distance Per Stroke)
#3,4: 75 stroke drill / 50 swim, build-up
#5,6: All swim: 50 DPS / 75 build-up • RI=:10
(750/1050)
Main
4 x 150; 1 x 50
3 x 150; 2 x 50
2 x 150; 3 x 50
1 x 150; 4 x 50
150's: • Freestyle swim:
- Set of 4 x 150: Focus is on excellent turns and streamlines
- Set of 3 x 150: Focus is on stroke length; Descend your stroke count on the last 50 1->3
- Set of 2 x 150: Breath 50 to the R / 50 to the L / 50 every 3rd stroke
- Set of 1 x 150: Focus on a steady kick • On cruise + :10 or RI=:20 50's:
• Freestyle swim, good effort
• On cruise or RI=:10
• Extra :30 after the last 50 in each round
(2000/3050)
Kick/Swim 12 x 50
#1,2,3: Kick, descend 1->3
#4: Easy swim
#5,6,7: Kick, descend 1->3 to faster than #3
#8: Easy swim
#9,10,11: Kick, descend 1->3 to faster than #7
#12: Easy swim • RI=:10
(600/3650)

Wednesday, March 17, 2010

3/17/10 Nick G.

400 SKP
No meet
8 x 100 on 1:30/1:40/1:50
8 x 75 on 1:10/1:20/1:30
8 x 50 on 1
2 x (100 on 1:40/1:50/2
75 on 1:20/1:30
50 on 1
25 on :30)
100 Ez
3700

Meet
8 x 25 IM order
4 x 100 on 2:30 10 sec @ 50, 5 @ 25
100 EZ
4 x 75 DKS
8 x 50 (1-4 on 1:10 Fast, 5-8 on 1:30 w/fins)
200 EZ
2800

Monday, March 15, 2010

3/15/10 Chris L.

300 S, 200 K, 200 P
6 x 50 Odd stroke, evens drill on 1
6 x 75 EZ/R/Fast on 1:15/1:20
8 x 100 on 1:30/1:40/1:50 with approx. 20 sec rest @ 80%
8 x 50 build on 1
8 x 25 sprint on 30
200 EZ
3050

Saturday, March 13, 2010

3/13/10 John D.

500 S + 500 K + 5 x 100 Drill R:10
6 x 50 scull, 1-3 Ft, mid, Rear, 4-6 choice
8 x 25 Mid to mid turns, Fast on 40
100 EZ
Meet
Relay exchanges
No meet 3 x 200 Breath 2, 4, 6, 8 or 3,5,7,9 x 50

Dist
2 x 100 500 or 1650 pace
4 x 75 K ez/reg/fast x 25
P 2 100 @ 65%
6 x 50 on 1 6 beat kick
200 EZ

Mid Dist/stroke/IM
2 x 50 on 200 pace
S or P 3 x 200 @ 65%
4 x 25 fast on 1
300 EZ

Wednesday, March 10, 2010

3/10/10 Jenny L.

300 Swim, 200 K/ 200 P 700
6 x 50 Stroke or Drill/Stroke No free 1000
2(3 x 100 ) 1) 25 Fly/75 Free 2) 25 Free/25 Back/50 Free 3) 50 Free/25 Breast/25 Free
on 1:35/1:45/1:55 1600
4 x 100 build on on 1:35/1:45/1:55 2000
6 x 75 EMF by 25 or 75 on 1:15/1:20/1:25 2450
6 x 50 on 1:15/1:20/1:25 FAST 2750
4 x 25 Sprint on :40 2850
100 EZ 2950

Monday, March 8, 2010

3/8/10 Chris Carr

200 SKPD
2 x 25 #1 R arm only, #2 L arm only - arm down work great rotation 850
4 x 75 on 1:15/1:25 25 R-Arm only/25 Left arm only/25 modified Catch-up 1150
2(3 x 150) Neg split and Desc on 2/2:15/2:30 2050
2(4 x 100) desc on 1:30/1:40, 1:45/1:55, 2/2:10 2850
2 x 100 Kick 3050
100 Ez/Drill 3150

Saturday, March 6, 2010

3/6/10 John D.

600 + 200 KDP 1200
2 x( 100 build on 1:30/1:45, 75 stroke on 1:20/1:30
50 K/D on 1/1:10, 25 Sprint on 30) 1700

75 EZ STarts w/ 25s 1900

Dist
15 x 100 on 1:20/1:30/1:40 (w 10 sec rest @ 80%) + 200 Stroke Drill 3600
10 x 100 on 1:20/1:30/1:40 (w 15 sec rest @ 85%) + 200 Stroke drill 4800

Stroke/Mid- Distance
6 x 100 on 1:30/1:45 stroke + 200 stroke Drill 2700
3(4 x 50) on 45 Stroke R:1 min between + 200 Stroke Drill 3500
5(4 x 25) on 30 odd sets Free/even sets stroke + 200 Stroke drill 4200
8 x 100 on 1:45/2 4 free, 2 100 stroke neg split 1-2, 2 free neg split 5000
200 Drill 5200

Friday, March 5, 2010

3/5/10 Shaun

300 S/100K/200 P 600
3 x (3 x 25 on 30 + 50 Sprint on 1) 1st set build, 2nd set 1/2 Blast, 1/2 EZ 975


3(4 x 25) on 30 1. steady 2. build 3. 1/2 Blast 4 Sprint 1275

3(3 x 100) on 2 1st set strong and steady, 2nd set neg split & desc 3rd Neg Split & Desc - faster then previous set. 2175
2 x 100 25 swim/25 K 2375
300 (100 Swim/100 K/100 Drill) 2675

Wednesday, March 3, 2010

3/3/10 Silas

4 x 100 SKPD
4 x 200 #1 1st 50 Fly, rest Free, #2 2nd 50 Back, rest free, #3 3rd 50 Breast, rest Free, #4 IM
10 x 75 on 1:20 1-5 build, 6-10 Fast
12 x 50 on 1:15 1-4 Desc 5-12 Fast
250 EZ
2800

Monday, March 1, 2010

3/1/10 Jennifer Rinden

200 Swim/200 Kick
100 Swim/100 Kick
6 x 50 in 1 build
400 Swim r:20
100 Fast on 1:20/1:30/1:40/1:50
2 x 50 drill/kick x 25
300 Swim r:20
2 x 100 Fast on 1:20/1:30/1:40/1:50
2 x 50 drill/kick x 25
200 Swim r:20
3 x 100 FAST on 1:20/1:30/1:40/1:50
2 x 50 drill/kick x 25
100 Swim r:20
4 x 100 fast on 1:20/1:30/1:40/1:50
2 x 50 drill/kick x 25
3300

Saturday, February 27, 2010

2/27/10 John D.

6 x 150 SKP 900
6 X 50 Backstroke Breakdown 1200
200 Drill - any stroke 1400
8 x 50 on 1:10 mid to mid, 4 free/4 stroke - IMers 4 stroke, 4 trans 1800
8 x 25 on 1 FAST Excellent finishes 2000

Dist
S or P 900 Even pace 85% r:20 2900
3 x 300 Desc on 4:30/5/5:15 80-90% 3800 (everyone done)
S or P 600 Even Pace @ 85% r:20 4400
3 x 200 Desc on 2:30/3 @ 85%-95% 5000
S or P 300 EP @ 85% r:20 5300
3 x 100 on 1:25/1:35/1:45 90-100 % 5600
4 x 100 1)CU/X-back, 2) weakarm/3pt, 3) glide/EZ 4) choice
6000


Breast
5 x 100 timing
1. hands back - Kick
2. hands forward - locked
3. hands forward, small scull
4. swim 2500
6 x 50 double pullouts, build on 1:15/1:30 2800
100 Swim 2900
6 x 25 on 45 FAST Breast 3050
100 EZ 3150
2 x 100 Pull Breast + 100 Breast drill 3450
400 EZ Free 3850

Fly
K3 x 250 fly on Back dolphin r:20 2750
100 EZ 2850
6 x 50 25 r arm/25 L arm 3150
6 x 75 25 2R2L2W/50 Build 3600
100 EZ 3700
2 x 100 broken 10 @ 50 w/fins FAST 3900
300 P EZ 4200

Wednesday, February 24, 2010

2/24/10 Paul B.

100 EZ r:10
200 (100 EZ/100 Medium)
300 (100 EZ/100 Med/100 Strong) 600
4 x 25 Under water Dolphin 700
8 x 50 on 1 - 25 Drill/25 Swim 1100

Main set
6 x 100 on 2:30/3 (5) MAXIMUM SPEED 1700
Odds Free/Evens IM/Stroke
100 EZ 1800
6 x 50 on 1:30/2 2100
odds free/evens IM MAX SPEED
4 x 25 from blocks 25 EZ free back 2300
200 alt free/back 2500

Monday, February 22, 2010

2/22/10 Matt S.

300 S
200 K
200 D
100 P

Sets 1 & 3
25 sprint on :40
50 Kick no board on 1:15
75 drill on 1:15/1:30
100 @ 80% on 1:30/1:40/1:50

Sets 2 & 4
25 Sprint on :40
50 on 50/1 no breathing inside flags
75 build on 1:15/1:30
100 on 1:30/1:40/1:50 @ 80%

4 x 200 on 2:50/3/3:10 80 % check HR
4 x 100 on 1:30/1:40/1:50
200 EZ work on Gliding stroke
3200

Saturday, February 20, 2010

2/20/10 John D.

600 Free
400 IM K/D x 25
4 x 150 Mid 50 IM, Change strokes mid pool 1600
2 x 100 Scull 1800
8 x 25 Freestyle Breakdown 2000
2(6 x 50) on 1 3 Stroke/3 Free 2600
#1) 10 yards Sprint/40 yards EZ
#2) 20 yards Sprint/30 yards EZ
#3) 30 yards Sprint/20 yards EZ
2600

Dist
3 x 800 Descend 65% to 90% + on 11/11:30/12 5000

Stroke
2(6 x 100) 6 on 1:55/6 on 1:45 3850
4 x 100 EZ/Drill 4250

Free
400 on 5:10/5:30/5:45 3000
2 x 200 on 2:40/2:50/3 3400
4 x 100 on 1:25/1:35/1:45 3800
8 x 50 on 50 Strong 4200
16 x 25 on 40 4 drill/4 build/4 12 1/2 Blast 4 FAST 4600
4 x 50 Drill Cooldown 4800

Friday, February 19, 2010

2/19/10 Nick Q.

150 SKP
150 (25 Drill/25 Swim)
150 (50 left kick only, 50 right Kick only, 50 both)
150 P Breath 3,5,7 x 50 900
6 x 75 EZ/Med/FAST on 1:15/1:30
6 x 200 on 4/4:30 FAST! 90% +
2 X 150 SKD x 50
2850

Wednesday, February 17, 2010

2/17/10 Mark Lewis

100 SKPD
4 x 50 on 1 build
6 x 50 K 25 med/25 faston 1:10
6 x 25 on 30 odds - 12 1/2 Blast, 12 1/2 EZ, Evens - Sprint
3 x 100 on 2 Free/Stroke or IM
4 x 75 drill/tech on 1:15/1:25/1;35
3 x 50 on 1:30 FAST
4 x 125 Pull Breath 3/5/7/5/3 x 25
2 x 100 Fast on 2
2 x 75 EZ/Drill cooldown
2650

Monday, February 15, 2010

2/15/10 Craig Olson

8 x 50 on 1 (4 - 25 Drill/25 Build)(4 - 25 Drill/25 Sprint)
2(3 x 150 (50 Ez/50 IM order/50 FAST) no free on IM
4 x 300 (50 EZ/50 Build/50 FAst) x 2
500 Swim
4 x 50 Kick
100 EZ
3200

Saturday, February 13, 2010

2/13/10 John D.

400 S/400 K no board
2(4 x 25) on 35 IM order
6 x 50 on 1 Good Catch 1300

Fly/Breast
4 x 100 R:20-30 1700
6 x 25 on 40 1850
50 EZ on 1 1900
4 x 25 on 40 2000
50 Ez on 1 2050
2 x 25 on 40 2100
6 x 125 on 1:50/2:10/1:20 Last 50 6 beat K 2850
200 EZ 3050

Free
5(300 End-2 (80%) on 4:30/4:45/5 + 50 FAST on 1:10) 3050
100 Ez swim/100 Ez Kick 3250
3 x 100 CU r:10 3550

Friday, February 12, 2010

2/12/10 Mark Liabo

300 Free
8 x 50 on 1 EZ/Medium pace
8 x 50 on 1 med/Fast
8 x 100 on 2 90% +
4 x 100 Broken 10 @ 50, 10 @ 75 on 2:30
2 x 200 swim/kick/Pull/Drill x 50
200 loosen
2900

Wednesday, February 10, 2010

2/10/10 John PM Workout

400 Free/400 IM K/D x 25 800
4(4x 25) 15 yards FAST/10 EZ 1000
odd sets Free - No breathing
Even sets Stroke - perfect stroke
4 x 50 build on 1 1200
3 x 150 on 2:15 or 2:10 or 2:05
or
3 x 150 on 2:10 or 2:05 or 2
or
3 x 150 on 2:05 or 2 or 1:55
Each 150 descends interval by 5 seconds, round thru that 3 times. (9 x 3 x 150 2550

100 Back
100 EZ
2750

2/10/10 Chris T.

300 S/200 K/200 P 700
8 x 50 on 1 odd - IM, Even Free 1100
4 x 100 r:15 between 1-3, rest 1 min, last 100 FAST then EZ 50 1500
6 x 75 r:10-15 between 1-4, #s 5 & 6 Rest 1 min FAST 1950
6 x 50 r:10 between 1-4, 1 min rest between 5-6 which are FAST 2250
8 X 25 on 45 Odd Sprint, Even EZ 2450
200-300EZ 2650

Dist
same WU & 1st set
4 x 100 on 1:40/1:35/1:30/1:25 (1 on each interval) hold 80% effort throughout whole set
8 x 100 on 1:40/1:35/130/1:25 (2 on each interval)
12 x 100 on 1:40/1:35/1:30/1:25 (3 on each interval)
3500

Monday, February 8, 2010

2/8/10 John C.

10 x 50 on 1 #6-10 desc
10 x 75 Free, Back, br on 1:15/1:30
5 x 200 EZ/Med/EZ/Fast R;20
6 x 50 K with fins fast
4 x 25 sprint on 30
200 EZ
2950

Saturday, February 6, 2010

2/6/10 John D.

200 SKD + 600 (100 Fly/Back (25K/25 Dr) + 100 IM + 100 Br/Fr (25Dr/25S) x 2 1200
4(3 x 50) on 1 IM order no Free or Free EZ/MED/FAST 1800
3 x 50 Scull Ft/Mid/Rear 1950
P16 x 25 on 30 1-4 Build, 5-16 strong to FAST 2350
12 x 100 on 1:25/1:35/1:45 Stroke (6) and 1:30/1:40/1:50 Free (6) 3550
200/300 alt 50 EZ/50 Drill 3850

Distance
2.) 5 x 200 Descend on 2:45/3 2200
3.) P16 x 25 2600
4.) 12 x 100 3800
5 cooldown 4000

Friday, February 5, 2010

2/5/10 Maria

300 Swim/200 K/100 Drill
8 x 50 Stroke or Free Build on :50/1
2 x
150 Mod on 3
150 Fast on 3
150 Mod on 3
100 Fast on 2
150 Mod on 3
50 Fast on 1

300 (50 SKD x 2)
2950

Wednesday, February 3, 2010

2/3/10 Craig/John D.

Others
4 x 100 Choice, Kick, Pull, swim
5 x 100 IM on 1:45/2 (with interval where you are getting apprx 10 sec rest)
4 x 50 Kick IM order
5 x 100 build eachon 1:30/1:45/2
4 x 50 Kick
5 x 100 build
10 x 50 Odd 80% Evens @ 100 % on 1:10
200 EZ
3000

Dist
400 S, 200 K, 200 P
2(4 x 50) on 1 1st set desc, 2nd set build free or DR/S x 25 IM order 1200
400 Free R:20
4 x 100 on 1:25 free or IM 2000
300 Free R:15
3 x 100 on 1:25 Free or IM 2600
200 Free R:10
2 x 100 on 1:25 Free or IM 3000
100 Free R:5
100 finish on 1:25 Free or IM3200
2 x 100 50 EZ/50 Dr
3400

Monday, February 1, 2010

2/1/10 David

5 x 200 S, K, P, K, S
4 X 100 IM order Drill
3 x 100 Free @85 % on 1:30/1:40/1:50
100 IM on 1:40/1:50/2
2 x 200 Free @ 85% on 2:50/3/3:10
200 IM on 3/3:10/3:15
300 Free @ 85% on 4:30/4:45/5
300 IM or 3 x 100 IM Continuous
200 EZ
3200

Saturday, January 30, 2010

1/30/10 John D.

400 Free
2 x 200 Pull Build
4 x 100 IM odd - Rev IM Dr, Even IM Swim
2(4 x 50) on 1 1st set Build, 2nd set 12 1/2 Blast, 12 1/2 EZ x 2
3(3 x 100) on 1:45/2
1st set - 50 Dr/50 Build
2nd set - 25 Stroke/50 Free/25 Stroke Swim
3rd set - 50 Stroke/50 6 beat overkick
2500

Stroke
2[2 x 200 on 3 65%
4 x 50 on 1 IM order
2 x 100 200 Pace
1 x 400 #1 S/K x 50 build each 100
100 Glide
3800/4200

Distance
25 x 100 2 Free Fast on 1:45, 1 IM cruise on 2
250 P
5250

Sprint/Stroke
16 x 25 on 40 every 3rd stroke or Free 1 breath only FAST
2 x 200 on 3 65%
12 x 25 on 40 every 3rd 6 beat overkick FAST!
2 X 200 on 3 @ 65%
6 x 25 w/fins on 45 Sprint
6 x 50 EZ, CU, X-backs, EZ, 3 stroke roll, Glide,
4450

Age HR Beats for 10 Sec @ 65%
30 20
40 19
50 18
60 17

Friday, January 29, 2010

January 29, 2010 - Dennis

Warmup
300 Swim
6 50s Kick Descend 1-3, 4-6
200 "waltz swim" 1-2-3, 1-2-3
Main 0
4x50 #1-3 fast, #4 ez-medium :10 rest, :30 after 5th
1x400 medium :30 after each long distance

4x50 #1-2 fast, #3,4 ez-medium
1x300 faster

4x50 #1fast, #2-4 ez-medium
1x200 Fast

4x50 EZ!
1x100 Fast! Whatever you have left

6 75s K-D-S
Total 3050

Wednesday, January 27, 2010

1/27/10 Barry/John D.

Everyone
300 S/ 200 K/ 100 Dr
8 x 50 IM order 1-4 Dr, 5-8 build
3 x [200 (mid 100 stroke)
2 x 100 IM R:20
4 x 25 Stroke IM order (1st set fly, 2nd set back, 3rd set Breast)]
4 x 50 K IM order
2700

Dist
2(200 S + 100 K + 100 Dr)
8 x 25 on 40 Odd Swim-Build/Even Kick - Fast
4 x 100 Breath 6/4 x 50 no breathing in and out of walls
8 x 200 on 2:45
4 x 100 Odd Kick/Even Drill
3400

Monday, January 25, 2010

1/25 - Sara

W/U
200S
200P
200K
200S

DRILL SET
6 x 50 on 1:00
2 x (1 - 25R side/25L side, 2 - 3 beat, 3 - DPS)

MAIN SET
Continuous Ladder
100-150-200-250-200-150-100
last 50 of each is HARD, rest is Threshold

3 x 200 Descend on 3:00/3:15

COOL DOWN
200 EZ

TOTAL 3,050

Friday, January 22, 2010

1/22/10 Frank

200 s count strokes
200 p count strokes
200 k
8 x 50 s Drill down swim back
Put on tee shirt
200 ez
5x100 s increase speed on each one
4x50 s increase speeds
4x25 stroke
Take off shirt
100 sprint for time
4x100 kick
100 ez

2600 yards in 1 hour

Wednesday, January 20, 2010

1/20/10 Tom B.

300 Swim
4 x 100 50 4 kick on each side/50 3 breaths R:10

1 x 100 + 8 x 50
2 x 100 + 6 x 50
3 x 100 + 4 x 50
4 x 100 + 2 x 50
100's: Free, cruise or r:10, descend to faster
50's: in each set:
in each set:
#1 & 2 - Kick, boards ok, FAST
#3 & 4 - Free swim, mod on curs + 10 or R:15
#5 & 6 - Free swim, faster on cruise + 05 or R:10
#7 & 8 - Free swim, FAster on cruise or R:05
extra 20 sec after last 50 in each round
P300 - (25 breath right side only/25 breath left side only/50 breath every 3)
10 x 25 2 - 12 1/2 Fast/12 1/2 EZ, 2 - 1/4 EZ, 1/2 Fast, 1/4 EZ, 2 - 1/2 EZ, 1/2 Fast; 4 - FAST
100 EZ/Drill mix
3400

1/20/10 John D

600 Mix
4 x 100 Drill (CU, Weak arm, 3 Stroke Roll, 3 Pt, arm down on breathing side)
4 x 100 Desc on 1:30/1:45
2 x 600 #1 65%, #2 80 % on 8/9
1 x 400 Free or Back 80% 5:30/6
600 Desc from 65% to 80%
100 EZ
Hr 65% 80% (for 10 sec)
age 30 20 25
40 19 24
50 18 23
60 17 22

3600

Monday, January 18, 2010

1/18/10 Becky

200S, 100K, 200 IM Drill
5 x 100 IM Order 25 stroke/50 Free/25 stroke
or 5 x 75 IM Order 25 stroke/25 free/25 stroke
100/400 EZ
4 x 100 on 1:40/1:50 HARD
100/300 EZ
4 X 75 ON 1:15/1:20 HARD
200/100 EZ
4 X 50 ON 1/:55 HARD
100 EZ
4 x 25 on 30 HARD
100/200 EZ

Saturday, January 16, 2010

1/16/10 John D.

400 s + 400 Stroke or IM K/Dr x 25
2(3 x 50) scull choice
3 x 100 desc Free on 1:45/2 Ez, Med, Fast)
4 x 50 S/D IM order
400 S + 2 X 200 P + 4 X 100 K + 8 X 50 S Desc Free (All Free)
2 x 200 IM S + 4 X 100 IM P + 8 X 50 K IM (2 ea in a row) + 400 IM D/S x 25 (All IM)
4 x 100 S Stroke + 8 x 50 P + 400 K Stroke + 2 x 200 Stroke Desc (All Stroke)
6400

Friday, January 15, 2010

1/15/10 Jennifer R.

300 S
4 x 50 kick
4 x 50 pull

400 Swim
50 EZ
2 X 200 Swim
50 EZ
4 x 100 Swim
50 EZ
8 x 50 Swim
50 EZ

200 Kick
8 X 25
2900

Monday, January 11, 2010

1/11/10 Mark K.

10 min Swim Choice
6 x 75 build on 1:15/1:20 (450)
4 x 150 on 2/2:15
4 x 100 on 1:30/1:40/1:50
4 x 50 on 1
4 x 100 ez/drill on 1:40/1:50
3 x 100 SKD 1 each
3050

Saturday, January 9, 2010

1/9/2010 John D.

400 Free/200 P + 200 IM K/4 x 100 alt Rev IM, regular IM Drill 1200
4 x (4 x 50) 1:10/1:15
1.) Free - CU, 3 stroke roll, 3 pt, x back
2.) Breast - 1 P 3K, Dolphin K, 2R2L2W, 3 above 3 below water
3.) Back - 1/2 recovery, 25R/25L, R-up, s-L, L-up, S-right, double arm
4.) Fly - Fly kick on back, 25 R/25 L, 3 R3L3W, 3 Kick fly 2000

2(4 x 50) on 1 1st set build, 2nd set 12 1/2 Blast, 12 1/2 EZ x 2 2400

8 x 25 SPRINT W/fins FAST on :45 Great skills 2600
900 S or P 3500
3 x 300 Stroke 4400

Friday, January 8, 2010

1/8/10 Jenny L.

300 S, 200 K, 200 P
400 r:15
300 r:15
3 x 100 r:15 Descend
300 r:15
200 r:15
3 x 50 r:15 Descend
100 IM Dr
4 x 100 IM on 1:30/1:45/2
200 cool
3050

Wednesday, January 6, 2010

1/6/10 Shaun

200 SKP
10 x 25 on :40 odd - Free, even - Stroke
4 x [4 x 50 on 1 Desc to 90% + 2 x 100 on 2 FAST]
at least 2 sets stroke if doing stroke at state meet
4 x 50 alt Catch-up, x - back
2650

Monday, January 4, 2010

01/4/10 Chris L.

300 S, 200 K, 200 P 700
2(3 x 50) on 1 1st set drill, 2nd set build 1000
3 x 100 Scull front/Mid/rear/Swim 1300
12/11/10/9 x 100 on 1:30/1:40/1:50/2 2500
6 x 50 on 1 sprint 2800
4 x 25 on 30, Odd-12 1/2 Super Sprint/12 1/2 EZ, Even 25 Sprint 2900
100 EZ
3000/2900/2800/2700

Sunday, January 3, 2010

1/3/10 100 x 100

10 x 100 R:5
10 x 100 Drill on 1:40
10 x 100 K w/fins on 1:40
10 x 100 Pull on 1:40
100 Free
75 Free/25 Stroke
50 Free/50 Stroke
25 Free/75 Stroke
100 Stroke
100 Stroke
75 Stroke/25 Free
50 Stroke/50 Free
25 Stroke/75 Free
100 Free
5 x 100 Free
5 x 100 IM
10 x 100 K w/fins
5 x 100 Drill
5 x 100 IM fins optional
5 x 100 Stroke
5 x 100 Free
6 x 100 Desc on 2/1:55/1:50/1:45/1:40/1:35
4 x 100 Cooldown

1/2/10 John D.

300 S
10 x 50 (25 Choice/25 Free) on 1 800
300 Choice Stroke Mix 1100
10 x 50 (25 stroke drill/25 build) on 1 1600
6 x 150 on 2/2:15 65% S or P 2500
6 x 100 on 1:30/1:40/1:50 S or P 80% 3100
5 x (3 x 100) on 1:40/1:35/1:30/1:25/1:20 4600
90%, 2-3 sec faster then End 2 (threshold)
200 (50 3 pt, 50 x back) 4800

Friday, January 1, 2010

1/1/10 Everyone 100 x 100

10 x 100 R:5
10 x 100 Drill on 1:40
10 x 100 K w/fins on 1:40
10 x 100 P on 1:40
100 Free
75 Free/25 Stroke
50 Free/50 Stroke
25 Free/75 Stroke
100 Stroke
100 Stroke
75 Stroke/25 Free
50 Stroke/50 Free
25 Stroke/75 Free
100 Free
5 x 100 Free
5 x 100 IM
10 x 100 K w fins
5 x 100 Drill
5 x 100 IM fins optional
5 x 100 Stroke
5 x 100 Free
6 x 100 Desc on 2,1:55/1:50/1:45/1:40/1:35
4 x 100 Cool down