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