Monday, August 30, 2010

8/30/10 Chris L.

300 S
200 K
300 P
200 IM D/S x 25

8 x 50 on 50/1
4 x 100 IM on 2
2 x 200 P r:15
4 x 100 (50 kick on side 25 ea side, 50 swim)
8 x 50 swim on 50 25 sprint/25 EZ
200 EZ
3200

Wednesday, August 25, 2010

8/25/10 Maria (1st indoor practice)

300 S
200 P
200 K
8 x 50 dr/swim odd - free, even stroke
4 x 125 free build to 90% on 1:50/2/2:10
4 x 100 IM on 1:45/2
6 x 75 free build to 90%
4 x 50 stroke on 1
8 x 25 free build to 90%
200 EZ
3150

Friday, August 20, 2010

8/20/10 - Jerry

2 x 100 Steady on 2:00
2 x 100 Kick (no fins)
1 x 100 EZ
4 x 100 (25 ez; 50 strong; 25 ez) on 2:00
4 x 100 (50ez; 25 sprint; 25ez) on 2:00
4 x 100 (50 stroke; 50 swim) on 2:00
3 x 100 on 1:40
1 x 50 ez
4 x 30 seconds treading water with hands over head
1 x 50 ez

Wednesday, August 11, 2010

8/11 Chris T

200 SKP
4 X 50 IM order drill
4 X 200 descend rest X 10 sec. (30, 20, 10)
8 X 100 descend rest X 5 sec. (40, 35, 30, etc.)
cool down
2400+cd

Monday, August 2, 2010

8/02/10 Nick W.

200 SKS 600
100 ladder return length fast
200
300
400 (2 x option) 1600
300
200
100 2200/2600
4 x 100 Neg split on 2 if no extra 400 2600/3000
cooldown