Saturday, November 27, 2010

11/27/10 John D.

400 Free
7 x 100 P, D, SC, DR, P, IM Dr
2 x 200 50 K/50 S
Other
4 x 200 on 2:50/3 En-1 backstroke do 200's & 50's
4 x 100 on 1:25/1:35 En-2
4 x 50 on 55/1 Main stroke Desc
3 x 200 on 2:50/3 En-1
3 x 100 on 1:25/1:35 En-2
3 x 50 on 55/1 Main stroke Desc 1-3
2 x 200 on 2:50/3 En-1
2 x 100 on 1:25/1:35 En-2
2 x 50 MS on 55/1
100 3-2-1-0 x 25
200 K 400 Rev IM Dr/Fr
5050/5450
Dist
100 En-2 on 1:25/1:35
100 En-1 on 1:35/1:45
200 En-2 on 2:50/3
100 En-1 on 1;35/1;45
300 En-2 on 4:15/4:45
100 En-1 on 1:35/1:45
400 En-2 on 5:30/6
100 En-1 on 1:35/1:45
500 En-2 on 7/7:45
100 En-1
600 En- 2 on 8:30/10:30
100 En-1
700 En-2 on 10/12:15
100 En-1 5000
2(3 x 100 ) fly/back, Back/Br, Br/Fr w/fins 5600
6 x 75 K last 25 Fast 6050

Friday, November 26, 2010

11/26/10 Tom

300 S
2 x 200 #1 Fist, #2 DPS
2 x 150 100 K Build/50 S EZ
2 x 100 75 Build/25 EZ work turns and Streamline
2 x 50 25 FAST/25 EZ

3(5 x 100)
1st set
75 EZ/rest :05/25 Fast
50 EZ/rest :05/50 FAST
25 EZ/rest :05/ 75 FAST
All EZ
All FAST
Rest :30 after each
1 minute rest after

• 2nd set of 5
#1: 25 FAST / rest :05 / 75 easy
#2: 50 FAST / rest :05 / 50 easy
#3: 75 FAST / rest :05 / 25 easy
#4: All easy
#5: All FAST
• Rest: 30 after each
1 minute rest after

3rd set of 5
• All FAST; go for your best average over the 5
• • 3rd set RI=:45
• Extra 1:00 between sets of 5
(1500/2800)
Warm‐down
1 x 200 Easy free swim; drag your fingertips on odd lengths
(200/3000)

Wednesday, November 24, 2010

11/24/10 Mark Liabo

400 Swim
300 P
200 K
4 x 50 build

4 x 150 Middle 50 IM order on 2:15/2:30
6 x 100 on 1:40/1:50
4 x 75 stroke- no free on 1:30
6 x 50 desc 1-3, 4-6 on 1
cool down
3100

Monday, November 22, 2010

11/22/10 Jennifer R.

300 Swim
200 K
300 P
4 x 50 build on 1
6 x 25 fast on 30
400 6/6:30
4 x 100 on 1:25/1:30/1:35/1:40/1:50
300 on 4:15/4:30/4:45/5
4 x 75 on 1:10/1:15/1:20
200 on 2:45/2:55/3:05
4 x 50 on 50/55/1
100 on 1:25/1:35/1:45
4 x 25 on 25/30/ 3150
2 x 75 skd x 25
3300

Saturday, November 20, 2010

11/20/10 John D.

400 Free
2 x 75 25 dble Arm Back/25 K/25 Scull
300 Dr
2 x 75 repeat
200 Choice
2 x 75 repeat 1350
6 x 200 on 2:40/2:50/3 3:10 en-1 odd - Back 2550
6 x 100 K w/fins 50 stroke/50 Free 3150
2 x 400 Swim or P breath 3/5 x 50 3950
4 x 25 Dr/build/12 1/2 blast/Sprint
4 x 25 goofy
2 x 50 drill 3 stroke roll
4 x 25 goofy
2 x 50 drill 1 arm
4450

Friday, November 19, 2010

11/19/10 Nic Carew

6 x 100 skpskp 600
4 x 50 k/d R:10 800
4 x 50 build 1000
Main
8x25 @ :30 1200
200 P R:30 1400
8x50 @ 1:00 1800
200 P R:30 2000
8x25 @ :30 2200
200 P 2400

500 25 fast kick/25 ez 2900

Wednesday, November 17, 2010

11/17/10 Barry

200 S, 100 K, 200 P
4 x 50 D/S IM order R:15
6 x 50 Build Odd - IM order, Even - Free R:15
4 x (125 IM floating 50 R:20 + 200 Free)
7 x 50 on 1 Fly, Fly/Back, Back, Back/Br, Br, Br/Fr, Fr
250 Free S or pull
2900

Monday, November 15, 2010

11/15/10 Becky Z.

300 Swim
200 K
200 Stroke (Dr/Sw x 25)
6 x 50 on 1/1:15 Catch-up down, 6 K 1 stroke back
3 x 150 Free/stroke/Free
1 x 200 pull breath 3,4,5,6
3 x 150 EMF x 50
1 x 200 K 25 R leg, 25 left leg, 50 both x 2
3 x 150 stroke, Free, stroke x 50
6 x 25 on 30 sprint
100 EZ
3000

Saturday, November 13, 2010

11/13/10 John D.

400 Free
2 x 125 (75 Free/50 x-backs)
300 P
2 x 75 (50 Free/25 stroke)
200 Dr (3-2-1-0
2 x 25 #1 build, #2 Sprint
4(5 x 25) on 35
sets 1 & 3 are stroke
Sets 2 & 4 desc 1-3, hold 4,5
1850

2 times thru
200 on 2:50/3/3:15 En-1
2 x 150 on 2:15/2:30/2:45 En-1
3 x 100 on 1:30/1:40/1:50 En-2
4 x 50 on 50/1 200 pace
Optional Stroke
Back - do all
Fly - alt 50 fly/50 Fr
Br - alt 50 Br/50 Fr 3850

dist
2 x 800 P R:45 En-1+ 5450

Friday, November 12, 2010

11/12/10 Shaun

500 S
200 K
300 P
6 x 50 on 1 8-10 Kick/1 stroke
3 times thru
200 long @ 3:15
150 med,fast,med @ 2:30/2:45
75 build,fast,easy @ 1:15/1:20
25 streamline sprint (hold push longer and no breath on first pull)

10x25 even streamline sprint/odd sprint @ 45s
100 cooldown
3000 TOTAL

Wednesday, November 10, 2010

11/10/10 Nick W.

200 SKPD
4 x 100 on 1;40/1:50/2
4 x 25 on 30 build
4 x 200 25 FAST/25 EZ R:30 long easy gliding stroke on EZ
8 x 50 on 1:30 FAST
100-200 EZ
2700

11/10/10 Nick W.

200 SKPD 800

4 x 100 on 1:40/1:50/2 good tech, strong and steady, good rotation 1200

4 x 25 build on 30 1300

4 x 200 25 Fast/25 EZ emphasizing long smooth easy stroke on the ez 2100

8 x 50 on 1:30 FAST 2500

100-200 EZ cooldown

2700

Monday, November 8, 2010

11/08/10 John D.

500 S
200 K
3 x 100 RIMD (Rev IM Dr)
4 x 50 build on 1
12/14/16 x 100 on 1:30/1:40/1:50 En-2
300 S or P 65% Mid 100 Drill breath 3,5,7 or 2,4,6 by 50
3100/2900/2700

Saturday, November 6, 2010

11/06/10 John D.

T-3000 Postal Swim

Others
600 (75Fr/75 Back/75 K/75 Ch x 2)
4 x 100 25 scull/75 build - EZ/Med/FAst
4(3 x 25) 1) Back K, both arms streamline overhead 2) x backs 3) fast
4 x 300 on 4:30/5/5:30
4 x 200 on 2:50/3/3:10
4 x 100 on 1:30/1:40/1:50
4 x 50 on :50/1
4 x 25 Fast on 50 4000
Other
600 k w/fins alt sides 4600

Dist
800 S or P 65% 4800

Friday, November 5, 2010

11/5/10 - Chris L.

Warm Up
300 Swim/200 Kick/ 300 Pull

200 IM (drill/swim by 50)

Main Set
8 x 50 on :50 or :55
4 x 100 IM on 2
2 x 200 Swim or Pull
4 x 100 (50 kick on side no fins/50 swim)

[AED training and simulation of saving Dennis' life]

8 x 50 Fast on 1:00

Cool Down 200

TOTAL 3200

Wednesday, November 3, 2010

11/3/10 Maria

300 S
200 K
100 Dr
8 x 50 dr/swim x 25 IM order R:10
2 x {
3 x 100 IM on 1:45/1:55/2:05
4 x 50 IM order on 50, 55, 1
3 x 100 Free on 1:30/1:40/1:50
4 x 50 on 45/50/55
100 EZ
3100

Monday, November 1, 2010

11/1/10 David T.

5 x 200 S/K/P/K/S 1000
3 x 100 1:35/1:45/1:55 (85%) 1300
2 X 200 3:10/3:30/3:50 (85%) 1700
1 X 400 6:20/7:00/7:40 (85%) 2100
1 X 200 3:00/3:20/3:50 (95%) 2300
2 X 100 1:30/1:40/1:50 (95%) 2500
6 X 50 on 1:00 (all out - 110%) 2800
200 cooldown 3000