Friday, December 31, 2010

12/31/10 John D.

5x200 skpds
2x(4x50) drill, build
2 x 100 scull Ft/Mid/Rear/Swim
400 free
8x25 sprint relay ( Catch up Relay) Start at opposite ends of the pool, swim a 25 and try to catch up to the other relay.
200 cool down

Monday, December 27, 2010

12/27/10 Nick/John D.

500 S
300 RIMDr
200 K
400 + 4 x 100 on 1:30/1:45/2
300 + 4 x 75 on 1:20/1:30
200 + 4 x 50 on 50/1
100 + 4 x 25 on 30
200 SKDS x 50
3200

Wednesday, December 22, 2010

12/22/10 David T.

(1000) 5 x 200 warm-up (Swim, Kick, Pull, Drill, Swim)
(1250) 5 x 50 on 1:00 build (build each 50)
(1500) 5 x 50 on 1:00 sprint
(2500) 10 x 100 on 2:00 sprint
(2650) 2 x 75 easy S/K/D x25
(2750) 4 x 25 sprint on 0:40 (all out)
(2950) 200 cooldown

Monday, December 20, 2010

12/20/10 Tom B.

300 Swim
350 25 fist/25 DPS/25 fist/50 DPS/25 fist/75 DPS/25 fist/100 DPS
4 x 50 25 build into quick turn/25 EZ

3(175 + 2 x 225 + 25 EZ)
175 board between legs, notice core, tight abs and butt, good rotation
Rd 1) 225's @ 75% r:30
Rd 2) 225's @ 80% r:25
Rd 3) 225's @ 85% r:20

10 x 25's on 30 2 12 1/2 Fast/12 1/2 EZ, 2 mid part of 25 FAST, 2 12 1/2 EZ, 12 1/2 FAST, 4 FAST
100 EZ
3400

Saturday, December 18, 2010

12/18/10 John D.

200 Free/200 k choice/200 P/200 IM Dr/200 Stroke mix 1000
2 x 200 100 Scull/100K 1400
2(4 x 50) on 1:05 1) IM order K/D 2) Desc Free 1800
10 x 100 on 1:35/1:45/1:50 w/fins Odd fist Even Stroke Drill 2800
300 En1 on 5 (apprx 20 Sec Rest) 3100
6 x 100 alt IM/Stroke 3700
400 En2 on 6/6:30 4100
200 P 4300
6 x 50 Dr/Swim on 1 4600

Friday, December 17, 2010

12/17/10 Maria

300 SP
200K
8 x 50 Swim/Build x 25 10-15 sec rest
4 x 150 on 2:15/2:30/2:45
4 x 100 IM on 1:40/1:50/2
4 x 75 Free on 1:10/1:15/1:25
4 x 50 Stroke on 50/55/1
4 x 25 choice on 30/35
6 x 50 K on 1/1:10
200 EZ
3300

Wednesday, December 15, 2010

12/15/10 Brad

200 S
50 Brst P
200 K
50 Brst P
200 P
50 Brst P
100 IM Dr
50 Br P

300 @ 65%
100 @ 80%
200 @ 65 %
200 @ 80%
100 @ 65%
300 @ 80%

4 x 150 Middle 50 Stroke

6-8 x 25 odd - Fast/Even - EZ
200 EZ
3200

Monday, December 13, 2010

12/13/10 Matt

Warm Up
400 S
300 P
200 K
100 D

1000

Main Set
4/5/6 150s Build by 50s on 2:15/2:30/@:45
1 min. rest
4/5/6 100s Stong (80%) on 1:25/1:35/1:50
1 min. rest
4/5/6 50s strong free (80%) on :40/:45/:55/1:10
1 min. rest
4/5/6 25 sprint, Odd stroke, Even free on :25/:30/:35/:45

1300/1625/1950

300 DPS cool down

Total 2600/2925/3250

Saturday, December 11, 2010

12/11/10 John D.

400 Free
400 IM K/D
200 3-2-1-0
8 x 50 R:15 Odd Scull, Even build
2 x
4 x 75 on 1:15 KDS
4 x 50 on 55 DS
4 x 25 on 30 S
If IM do IM order, 2nd set Free Desc
2600
Stroke/Sprint
4 x thru
50 Fast on 1
100 EZ on 2:15 (think hips & body position)
100 Fast on 1:20 FAST
100 EZ on 2:15 (think hips & body position)
50 Fast on 1
100 EZ on 3:15 (think hips)
Sets 1 and 3 Free
Sets 2 & 4 Stroke 4600
Cooldown
200 S
100 K
200 P 5100

Dist
1000 P En-2
5 x 200 En-2 on 2:50/3 4600
8 x 125 w/fins last 50 6 beat K on 2/2:10/2:30
5100

Friday, December 10, 2010

12/10/10 Nick Q.

4 x 200 SKDP
6 x 50 dr/s x 25
100 @ 65% R:5
50 @ 90 % R:20
200 @ 65% R:5
50 @ 90 % R: 20
300 @ 65% R: 5
50 @ 90% R: 30
400 @ 65% R 5
50 @ 90% R: 30
300 @ 65% R:5
50 @ 90 % R: 30
200 @ 65% R: 5
50 @ 90% R: 20
100 @ 65% R:5
50 @ 90%
4/5 x 50 DR/Swim x 25
100 EZ
3500

Wednesday, December 8, 2010

12/8/10 John D.

2 x 200 S/K
1 x 100 IM Drill
2 x 50 build on 1
2 x 200 Pull/Glide
1 x 100 IM
2 x 50 build on 1
4 x (4 x 50) on 1
1) Desc 1-4 focus on hips
2) IM order K/D
3) 25 Under water/25 Back with fins
4) strong pace - last 25 6 beat overkick
6 x 25 on 40 stroke or FAST Free
50 EZ on 1:10
4 x 25 on 40 Stroke or FAST Free
50 EZ on 1:10
2 x 25 on 40 Stroke or FAST Free
2 x 250 S or P 65% Breath every 5

Monday, December 6, 2010

12/6/10 Chris T

300 S/K/P
4 X 50 drill 1st 25, DPS 2nd 25
remember stroke count on DPS
5 X 100 3rd 25 stroke, 4th 25 DPS, match DPS from warmup
5 X 200 3rd 50 stroke, 4th 50 DPS
8 X 25 :40, odds stroke, evens sprint free DPS
Cool down
2800 + cool down

Saturday, December 4, 2010

12/4/10 John D.

6 x 200 S,K,P,IMDr, 3-2-1-0, S
4 x 100 25 CB/25 k on side
2 x
100 DPS
150 P
100 K
2 x
2 x 200 En-1 R:15-20
2 x 100 En1 R:15-20
2 x 50 Fast
300 Cool Mid 100 Drill
4000

Friday, December 3, 2010

12/3/10 Nick Q.

300 S
300 K
2 x 200 x 50's
1. 3 stroke & roll
2. drill
3. kick with board
4. swim 1000

6 x 150 x 50
1. easy/med/fast
2. med/fast/easy
3. fast/easy/med
4. ez/med/fast
5. ez/fast/fast
6. fast/fast/fast 1900

4(4 x 50) on 1
1. Breath 2,3,4, drill
2. 3,4,5, drill
3. 4,5,6, drill
4. 5,6,7, drill 2700

4 x 25 on 40 with fins sprint - FAST!!!! 2800
100 EZ cool down. 2900

Wednesday, December 1, 2010

12/1/10 PM John D.

400 Free
4 x 50 25 fist/25 x back
4 x 100 50 back/50 kick
2 x 400 R:20 1800
8 x 25 2 head position/6 Free Breakdown 2000
2 x 75 50 Swim/25 Drill 2150