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