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