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