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