Friday, June 25, 2010

6/25/10 Paul

200 S/K/P
50 - 10 sec
100 - 10 sec
150 - 10 sec
200 - 10 sec
150 - 10 sec
100 - 10 sec
50 - 10 sec

200 neg split
2x100 neg split
4x50 build
200 neg split
100 neg split
2x50 build C
ool Down

Monday, June 21, 2010

06/21/10 Maria

Warm up - 200 swim 200 pull
300 sustainable pace :30SR
4 x 100 :20 SR
300 sustainable pace :30 SR
3 x 100 :20 SR faster than the 4x100
300 sustainable pace :30 SR
2 x 100 :20 SR faster than the 3x100
300 sustainable pace :30 SR
1 x 100 faster than 2x100
Warm down - 200
Total: 2800 meters

Wednesday, June 16, 2010

6/16/10 Nick G.

400
reverse 200 IM
200 - 20 sec. rest (SR)
150 - 15 "
100 - 10 "
50
The above three times through
8 x 50 build....last 25 meters breathe every 4 strokes to generate speed into wall
100 CD

Friday, June 11, 2010

6/11/10 Chris T.

Warm up: 200 S,K,P,D
(2 or 3 X 100) X 3
Interval between 1st 3: 20 seconds
2nd 3: 15 seconds
3rd 3: 10 seconds
Trying to establish moderate pace & holding interval
200 K
2 or 3 X 100, 5 second rest, fast
300 S
2500 + cool down