Wednesday, July 28, 2010

7/28/10 David

5 x 200 SKPDS
2 x 300 65% work on lengthening stroke
4 x 150 75% a little faster
6 x 100 85% more
2 x 50 95%+ Very Fast
200 Cooldown
3100

Monday, July 26, 2010

7/26/10 - Sara

Dennis liked this one so much he did it twice!

300 S
200P
200K
6 x 50 Drill (CU, Fist, X-Back, Fingertip, 3 Pt, BU)

Main Set
3 x 500 :30 Rest
1- Descend (slow --> fast)
2- EZ/Med/Fast/Med/EZ
3 - Ascend (fast --> slow)

200 EZ touch the line at halfway point

4 x 50 (25 Sprint/flip at 25M & come back 25 EZ) on 1:00

Cool Down
100 EZ

TOTAL 3,000M


Wednesday, July 21, 2010

7/21/10 Barry

300 Fr
200 K
300 P
4 x 50 Drill IM order
3 x (200 Free steady r: 20-30 + 4 x 50 stroke (1:fly, 2:Back, 3:Breast) r:10-15
400 free easy in shallow end, fast in deep end, big pace changes
100 EZ

Friday, July 16, 2010

7/16/10 Nick Q.

4 x 200
50 Swim, 50 3 stroke glide, 50 K w/board no fins, 50 kick
4 x 100 r:10 strong
2 x 200 r:10-15 strong
400 Strong
200 Kick fins ok
500 pull
2700 M

Friday, July 2, 2010

07/02/10 Silas

10 x 300, 1 min rest between each 300

1) 300 warmup
2) 300 stroke drill: drill 50, swim perfect stroke 50
3) 300 pull, work on good rotation
4) 300 free, broken by 50, 10 sec rest - pace for a fast 300
5) 300 free, broken by 100, 15 sec rest - maintain pace from 50s
6) 300 free, broken by 150, 20 sec rest - maintain pace from 100s
7) 300 free, fast, maintain pace from 150s
8) 300 stroke (not free)
9) 300 kick
10) 300 warm down