Wednesday, September 29, 2010

9/29/10 Chris T.

300 SKP
100 Fast Get HR up, Get time r:30
200 alternate 50's 1st and 3rd 50 80%, 2nd & 4th Drill
100 FAST aim for same time, same as above
300 Alt 75's 1,3 80%, 2,4th drill
100 FAST same as above
400 alt 100's odd 80%, even Drill
100 FAST same as above
500 alt 125's odd 80%, evens Drill
cooldown 200 EZ kick, 100 EZ swim
3100

Monday, September 27, 2010

9/27/10 Nick/John

400 SKP
25 concentrate on streamline/head position
50
75
100
125
150
175
200
200 on way back down faster then on the way up.
175
150
125
100
75
50
25

Saturday, September 25, 2010

9/25/10 John D.

300 S
100 K
200 P
100 IM Dr
100 S
100 Scull Choice
12 x 25 on 40 odd- Streamline Kick Under h2O, Even - 3 stroke roll
Others
4 x 25 Drill on 35
300 on 4:15/4:30
4 x 25 K main stroke on 40
200 on 2:50/3
4 x 25 on 40 under h2O
100 swim on 1:25/1:35
4 x 25 on 35 fast
3 rounds 1st round = free, 2nd rd = stroke, 3rd rnd = IM/choice
4200
Distance
2 x 500 on 7/7:30
5 x 100 on 1:35/1:45
2 x 400 on 5:30/6
4 x 100 on 1:35/1:45
2 x 300 on4:10/4:30
3 x 100 on 1:35/1:45
2 x 200 on 2:40/2:50
2 x 100 on 2
5400
4 x 50 Ez/Dr
5600

Friday, September 24, 2010

9/24 - Sara

200 S/K/P/Dr/S

Warm up set (can't remember what we did...)
4 x 50
4 x 50
4 x 50

3 x 250 Build (50 EZ/100 Moderate/100 Fast)

EZ 100

12 x 50 Descend
Lanes 2&3
2 x 1:00
2 x :55
2 x :50
2 x :45
2 x :40
2 x :35

Lanes 4&5
3 x 1:00
3 x :55
3 x :50
3 x :45

200 Cool Down

TOTAL 3250

Wednesday, September 22, 2010

9/22/10 - Dennis

Warmup
500 Swim
2x150 IM no free (25 drill/25 stroke)
6 50s: -e-m-f-f-m-e
6x- 100 f/150 active recovery

300 kick
200 cooldown

3100 yards

cooldown 300
TOTAL 3000

Monday, September 20, 2010

9/20/10 Mark Liabo

200 SKPD
4 x 50 IM order D/S x 25
4 x 150 Free on 2:10/2:30/2:45
100 IM or Stroke on 2
5 x 100 Free on 1:30/1:40/1:50
100 IM or Stroke on 2
6 x 75 Fr on 1:10/1:20
100 IM or Stroke on 2
200 Kick
200 Cooldown
3250

Saturday, September 18, 2010

9/18/10 John D.

1000 Rev IM (400 Fr, 300 Bk or Br, 200 Back or Br, 100 Fly) 1000
2 x 100 Scull Ft, mid, rear, swim 1200
4(4 x 25) on 35 4 each stroke Dr/tech/build/sprint 1600
4 x 400 IM or Stroke R:20 Stroke/Free/Dr/Free x 25 + 4 x 100 Free on 1:20/1:30/1:40 3600
3 x 400 IM or stroke R:20 Stroke/Free/dr/Free x 25 + 4 x 100 free on 1;25/1:35/1:45 5200

Friday, September 17, 2010

9/17/10 Nic C.

2 x (200 S, 100 K, 200 P, 100 Dr) 1200
8 x 50 on 1 Dr/Swim 1600
5 x 200 on 3:10/3:20/3:30 FAST around 30 sec rest 2600
100 Dr 2700
4 x 50 on 1 25 Sprint/25 Dr 2900
100 EZ
3000

Wednesday, September 15, 2010

9/15/10 Barry

300 Free
200 K
300 P
200 IM D/S 1000
6 x 75 EMF R: 15 1450
Following Set 3 x thru

  • 2 x 50 Fast R:05
  • 200 Steady r:5
  • 2 x 50 Fast r:05
  • 50 EZ r:1 min 2800

100 EZ 2900

4 x 25 on 1 min FAST 3000

100 EZ 3100

Monday, September 13, 2010

9/13/10 John D.

200 SKPDS
4 X 50 Build on 1
2(4 x 25) on 35 1st set 12 1/2 Super FAST/12 1/2 EZ, 2nd set Desc
6 x 100 on 1:30/1:40/1:50 80 %
6 x 75 on 1:15/1:20/1:25 65 %
6 x 50 on 50/55/1 65%
6 x 25 on 25/30/35 80% +
100-300 CU, 3 Pt, X backs
3200

Saturday, September 11, 2010

9/11/10 John D.

300 Swim
2 x 100 Scull - Ft, Mid, rear, swim
300 S
2 x 100 K 1000
2(5 x 25) on 35 1) CU 2) 3 Pt 3) build 4) Under h2O 5) Sprint 1250

5 x 200 on 2:50/3/3:10/3:20/3:30 2250
4 x 50 on 50/55/1 2450
4 x 200 on 2:50/3/3:10/3:20/3:30 3250
4 x 50 on 50/55/1 3450
3 x 200 on 2:50/3/3:10/3:20/3:30 4050
4 x 50 on 50/55/1 4250
2 x 200 on 2:50/3/3:10/3:20 4650
4 x 50 on 50/55/1 4850
1 x 200 EZ/Drill 5050

Friday, September 10, 2010

9/10/10 Becky

200 S, 100 K, 200 P, 100 Stroke
6 x 50 K/S odd free, even - Stroke 900
2 x 100 IM
200 P, breath 3,4,5,6 x 50
3 x 100 IM
300 Swim
4 x 100 IM
400 P, Breath 3,5,7,5
100 EZ
2800

Wednesday, September 8, 2010

9/8/10 Nick W.

200 SKPDS
100 on 1:40/1:50 base w/ approx. 15 sec rest 25 EZ/25 Fast
200 on 3:20/3:40
300 on 5/5:30
400 on 6:40/7:10
300 same as above but by 50's
200
100

4 x 100 Odd IM, Even Free
3000

Monday, September 6, 2010

9/6/10 John D.

400 S
6 x 100 alt 100 Dr/100 P
2 x 200 50K/50S
100 on 1:35/1:45 80% En-2
100 on 1:45/1:55 65% En-1
200 on 3:10/3:30 En-2
100 on 1:45/1:55 En-1
300 on 4:45/5:15 En-2
100 on 1:45/1:55 En-1
400 on 6:20/7 En-2
100 on 1:45/1:55 En-1
3(4 x 25) on 35
1st set 2 build/2 Sprint
2nd set 2 12 1/2 Blast/12 1/2 EZ, 2 Sprint
3rd set 4 sprint
100/200 EZ
3200/3300

Saturday, September 4, 2010

9/4/10 John D.

3 x 200 SKP
3 x 100 SKP
3 x 50 SKP 1050
10 x 100 R:15 w/fins at least 2 of each stroke and 4 Free
1.) Fly - 3R/3L
2.) Back - 3R/3L
3.) Breast - 1 P/3K
4.) Free - alt 3 pt, arm down 2050
2 x 400 Neg split and desc #2 faster than #1 2850
3 x 250 2nd and 4th 50 Fast 3600
8 x 25 free 1-4 desc on 30 3800
200 EZ
4000

Wednesday, September 1, 2010

9/1/10 John D.

600 (200 S/200 Stroke/200 P)
6 x 100 50 K/50Dr
3(4 x 25) on 30 dr/build/1/2 Blast/Sprint
2(5 x 100) on 1:30/1:40/1:50 1 min rest between 80% 1st set, 85-90% 2nd set
50 CU/50 Dble arm Back
2 x 150 S or P Breath 3,5,7 x 50 long & easy
3000