Saturday, October 30, 2010

10/30/10 John D.

200 SKPD then (3-2-1-0)
4 x 50 IM order Dr
4 x 100 K on 2 Kins OK, stroke or free
4(4 x 25) on 35 IM order
2 x 300 S or P 65%
3 x 100 free or stroke 2900
Other
3 x (10 x 50)
1) on 55
2) on 50
3) on 45
100 EZ
4500

Dist
2(10 x 100) 1)
1) on 1:25/1:30/1:40
2) on 1:20/1:25/1:35
100 EZ 5000

Friday, October 29, 2010

10/29/10 - Dennis

Warmup
300 Swim
200 Kick
200 IM or Non-Free

Main Set-4X through
4x50 on 1:00 Descend 1-4, :10 Rest
100 Easy :10 Rest
100 Hard! But perfect form 2:00/2:15
200 Pull
200 Warmdown
Total 3300

Thursday, October 28, 2010

10/28/10 PM John

200 SKP
6 x 50 1 arm swimming, 25 R, 25 L
6 x 150 R:20 100 Strong (80%) + 50 Drill 1800
1) Catch-up
2) fist
3) 3 pt
4) x back
5-6) choice
2 x 50 on 1
2 x 50 on 55
2 x 50 on 50
2 x 50 on 45
100 EZ
2300

10/27/10 Frank

500 s
6x60 rt arm down, left back
2x100 skull
3x100 catch-up

3x50 sprint for time on 1:30

5x100 k right-left, fly, back, breast, side

400 ez

2500 yds

Monday, October 25, 2010

10/25/10 Brad

300 SKP
4 x 25 Scull
3 x 50 build on 1
150 EZ
3 x 50 Sprint on :45
150 EZ
4 x 100 on 1:35/1:40/1:45/1:50
30 sec rest
3 x 100 on 1:30/1:35/1:40/1:45
30 sec rest
2 x 100 on 1:25/1:30/1:35/1:40
30 sec rest
1 x 100 on 1:20/1:25/1:30/1:35
100 EZ
3100

Saturday, October 23, 2010

10/23/10 John D.

300 S
200 Dr
300 P
200 K 10 Vertical kicks after turn, elbows out
8 x 25 on 35 Odd - 12 1/2 Under water streamline wfins Even - Dr
8 x 25 mid to mid open turns fly or breast to back
7 x 200 on 3/3:15/3:30 @ 65%

Others
15 x 50's Odd - IM order Even - Free Fly 2R2L2W
2 x 300 #1 T-Turns #2 300 cool
4150

Dist
800 R:30
3 x 100 FrIM (free, back, br, fr)
600 R:25
4500

Friday, October 22, 2010

10/22/10 Jenny L.

200 SPK
Ladder
25 on 30
50 on 1
75 on 1:30
100 on 2
125 on 2:30
150 on 3
175 on 3:30
200 on 4
175 on 3:30
150 on 3
125 on 2:30
100 on 2
75 on 1:30
50 on 1
25 on 30

6 x 50 on 1 25 sprint/25 EZ
100-300 Cool
2600-2800

Wednesday, October 20, 2010

10/20/10 Matt S.

Warm Up

400 S
300 P
200 K
100 D

1000

Main Set
4/5/6 150s Build by 50s on 2/2:15/2:30/3:00
1 min. rest
4/5/6 100s Build by 25s or IM order on 1:25/1:35/1:45/2:00
1 min. rest
4/5/6 50s strong free or IM Order on :45/:50/:1:00/1:15
1 min. rest
4/5/6 25 sprint, Odd stroke, Even free on :25/:30/:35/:45

1300/1625/1950

300 DPS cooldown

Total 2600/2925/3250

Monday, October 18, 2010

10/18/10 Silas

400 Drill Reverse IM order
1650 Swim Ladder 11 lengths, 10, 9,down to 1 (10 sec.rest between)
250 Kick
100 IM Drill
24x25 Swim - 6 of each stroke
200 Warm Down


3200 yards

**note in this mornings work out I left out the 250 Kick which made the yardage 2950.

Wednesday, October 13, 2010

10/13/10 John D. Breaststroke

200 SK
100 P
100 Back 600
2 x 25 streamline w/1 underwater pull
2 x 25 K arms locked in front, 3 kicks then a breath 700
50 K hands back
50 slide kick 800
50 1 pull/3 K
50 X pull 900
50 3 stroke above/3 strokes below
50 2R2L2Whole 1000
100 dolphin Kick Breast 1100
50 Breast arms with flutter kick 1150
2 x 100 Breast pull + 200 Free + 50 K br + 100 Free 2050

Monday, October 11, 2010

10/11/10 John D. Backstroke

200 SKCU
2 x 25 back counting strokes from flags to wall
50 K arms at side 8 kicks on each side L/Back/R
25 1/4 recovery
25 1/2 recovery
50 Rt arm only - rotating both shoulders
50 Lt arm only - rotating both shoulders
50 1 sec pause overhead
50 6 second switch
25 deep catch - watch hand
25 double arm back
50 double shoulder pump
50 Cu Back hold one arm over head, swim until arm meets vertical arm and repeat with other arm.
2-3 x 300 100 K/200 Swim #2 is free, #1 back
1750/2050

Friday, October 8, 2010

10/8/10 John D.

200 SPD
3 x 150 r:10 50 K/50 S/50 Scull
4 x 50 1) 3 strokes free/4 strokes back 2) weak arm 3) x-backs 4) shark fin
4(4 x 50) on 1
1) breath 2 x 50,3,4, #4 Drill on every set
2) breath 3,4,5
3) breath 4,5,6
4) breath 5,6,7
Think about anchoring hand and moving body past hand
Breath keeping 1 goggle in and 1 goggle out of water
200 Long and easy
2250

Wednesday, October 6, 2010

10/6/10 John D.

400 S
4 x 50 alt fist/x-backs
4 x 100 50 CU/50 Kick on side no board, no fins 1000
flip turns 1200
2(4 x 25) on 30 Dr/build/1/2 blast/Sprint 1400
2(3 x 50) Lung busters 1st 25 2 breaths only/2nd sprint 1700
2 x 125 75 Drill/50 swim 1950
50 drill 2000

Monday, October 4, 2010

10/4/10 John

300 S
100 K
2 x 25 streamline, then with Kick
2 x 25 head position
2 x 25 shark fin
50 3 stroke roll w/10 kicks
50 Catch up
50 3 pt
4 x 25 3-2-1-0 long stroke with roll and pause
25 fist
25 weak arm - make a fist with non-breathing arm
50 x backs
2(3 x 75) 1st set Free - EZ, med, FAST x 75, 2nd set alternate Catch up and 3 point x 25
5 x 50 Freestyle stroke breakdown
3 x 100 EZ, Med, FAST
1900

Saturday, October 2, 2010

10/2/10 John's WO, Nick administered

2 x 200 Choice
4 x 50 Kick
2 x 200 Choice
2 x 100 build
3(4 x 25 on 30/35 IM do IM, Stroke do stroke + 400 P)
3(4 x 25 on 30 Fast Free controlled + 100 EZ)
3300
Others
3(6 x 100 on 1:20/1:30/1:40 @ 80% + 100 Kick FAST on 2:15/2:30 no fins + 100 EZ R:30)
5700
Distance
4-6 x 300 on 4/4:15/4:30 with approximately 10-15 sec rest choice pace
5300