Friday, December 30, 2011

12/30/11 Nick Q.

400 Swim
300 K
200 P
2 x 100 Scull 1100
8 x 50 drill/Swim x 25 on 1 1500
8 x 75 build by 25 (EMF) on 1:10/1:15 2100
8 x 150 odd breath 3,5,7 x 50, even swim 3300
200 cooldown
3500

Wednesday, December 21, 2011

12/21/11 Silas

300 (100SKP)
12 sets of Christmas
Twelve 25s drilling 300 (take turns choosing the drill)
Eleven lengths no stopping 275 (choice of stroke/equipment)
Ten strokes of freestyle 25 (take only 10 strokes for 25 yards)
Nine flipper 50s 450 (freestyle w/ fins on SHORT rest interval)
Eight breaths for 50 50 (50 free; space out your breaths)
Seven strokes of breaststroke 50 (and 7 strokes for butterfly coming back)
Six 50s IM 300 (w/ fins 2 X [FL/BK..BK/BR..BR/FR]
Five lengths of kicking 125 (choice; end in the deep end)
Four minutes med ball priceless
Three sprints choice 75 (3 X 25 choice, all out)
Two lengths of scull 50 (choice of scull)
And a silent swim to cool yourself
down
50 (choice)
WARMDOWN 300 easy

Monday, December 19, 2011

12/19/11 Brad

200 SPKDS
6 X 75 KDS IM Order
6 x 100 Odds Free/Evens IM
6 x 50 EZ/Med/fast on 1
6 x 25 on 45 Sprint choice

100 SPKDS
3000

Saturday, December 17, 2011

12/17/11 John D.

400 S
300 P
200 K
2 x 50 drill 1000
3 x the following
25 scull head 1st, on back, hands @ hips
25 ft 1st, on ft, hands overhead
25 mid scull
25 rear scull 1300

3 x 300
1) 150 S Moderate + 100 K solid + 50 P Strong R:10 in between
2) 100 S Mod + 50 K solid + 150 P Strong
3) 50 S Mod + 150 K Solid + 100 P Strong 2200

2 x
300 Swim breath 3,4,5 x 50
200 IM or 80% Free
100 (50 Tech/50 Fast) 3400

300 Drill even 50's 3700

Friday, December 16, 2011

12/16/11 Matt S.

400 S
300 P
200 K
100 D

1000

Main Set
4/5/6 150s Build by 50s on 2:15/2:30/2:45
1 min. rest
4/5/6 100s strong (70%) on 1:25/1:35/1:50
1 min. rest
6 50s strong (80%) on :45/:50/1:00/1:15
1 min. rest
6 25 sprint, Odd stroke, Even free on :25/:30/:35/:45

14500/1700/1950

300 DPS cool down

Total 2750/3000/3250

Wednesday, December 14, 2011

12/14/11 Barry

300 Swim
200 K
300 P 800
4 x 50 Build 1000
200 EZ 1200
9 x 50 on 1 every 3rd Fast 1650
200 Med 1850
6 x 50 alt EZ/HARD 2150
200 Fast 2350
3 x 50 Fast on 1 2500
5 x 100 SKPDS EZ
3000

Monday, December 12, 2011

12/12/11 Becky

300 Free
100 IM Dr
200 kick
100 IM Dr
300 P
6 x 50 on 1 Odd Free, even stroke

25 fly
50 Back
75 Free/Br/Fr or Br/Fr/br
100 IM
125 Odd 25s swim, Even 25's FAST
150 Pull breath 3,5,7
175 50 Free/75 Stroke/50 Fr
200 K
175 50 Free/75 Stroke/50 Fre
150 P Breath 3,5,7
125 odd 25 Swim EZ, Even 25's Fast
100 IM
75 Free/br/free
50 Back
25 Fly
200 Cool
3100

Saturday, December 10, 2011

12/10/11 John D.

200 S/100 IM Dr
200 K/100 IM Dr
200 P/100 IM Dr
4 x 100 Desc on 1:40/1:50
10 x 100 on 1;35/1:45 w/fins Odd-Fist, Even-drill
2700

Other
300 on 4:30/5/5:35 En-1
6 x 100 on 1:45/1:55/2:05 IM or stroke
400 on 5:30/6 En-2
200 Ch/Dr cooldown
4200

Dist
2 x 700 R:40
200 Choice/dr Cooldown
4300

Friday, December 9, 2011

12/9/11 Nick W.

400 Swim
200 Kick
300 Pull
100 Drill
400 5:45/6
4x100 1:40/1:45/1:50
300 4:30/4:45
3x100 1:40/1:45/1:50
1x200 2:45/3:00
2x100 1:40/1:45/1:50
1x100 1:30/1:35/1:40
1x100 1:40/1:45/1:50

Wednesday, December 7, 2011

12/7/11 Mark L.

400 S
4 x 50 K
4 x 50 P
4 x 200 on 3/3:15
100 EZ
4 x 100 on 1:45/2
100 EZ
5 x 50 on 1 P?
100 EZ
5 x 50 Fast on 1
100 EZ
8 x 25 on 40 1-4 fast, 5-8 fly arms/flutter k, double arm back, breast arms/dolphin K, 3 free strokes/4 backstrokes
3 x 100 SKP EZ

Monday, December 5, 2011

12/5/11 Jenny L.

300 S
200 K
300 P 800
3 x 100 1. Drill, 2 steady, 3 build 1100
6 x 50 25 fast/25 steady 1400
4 x 100 75 Swim/25 with a 6 beat kick 1800
4 x 200 R:20-30 80% 2600
6 x 50 on 1 FAST 2900
8 x 25 on 45 Fast 3100
100 EZ
3200

Saturday, December 3, 2011

12/3/11 John D.

400 S
4 x 100 25 K/25 Dr (2 free,2 stroke)
400 P
3 x 100 Scull
2(3 x 50) on 1 desc
2 x 50 K no fins
2 x 100 R:15 Choice S
2 x 100 R:15 Choice K
2 x 150 R:15 Choice S
2 x 150 R:15 25 K/25 Stroke Same stroke
2 x 200 S or P
6 x 50 on 1 FPA on 1
2 x 100 50 CU/50 1 arm
200 S or P Ez
4000

Monday, November 28, 2011

11/28/11 Chris T.

300S
200K
300P

2 X (4 X 75), 1st 4: mid 25 stroke, 2nd 4: build by 25

Main set:
3 X (6 X 50, 80-90%)
2nd 3 on an interval 10 second faster than 1st 3 (ex. 1st 3 on 60 sec., 2nd 3 on 50)

After 1st set: 200K no fins
After 2nd set: 300P
After 3rd set: 400 cool down

3200

Saturday, November 26, 2011

11/26/11 John D.

500 S
2 x 150 #1 K no board, #2 k on side
5 x 100 50 scull/50 Drill
1) Ft-CU
2) Mid-1 arm
3) rear-x-backs
4) ft 1st,ft,overhead-fist
5) choice
300 (50 back, 25 Breast, 25 Free) x 3

Stroke (Fly, Back, Free)
2 x the following
4 x 25 on 40
4 x 50 on 1
4 x 75 on 1:20
4 x 100 on 1:40
1st one of the set is single arm
2nd one of the set is 2R2L2W
3rd one of the set is kick on side
4th one of the set is swim
6 x 150 K/s x 25
6 x 50 swim/drill x 25

Stroke (Breast)
4 x the following
25 slide kick on :45
25 double pullouts
50 Free, w flip turn and 4 fast strokes off wall on 1:20
6 x 150 K/S x 25
6 x 50 S/Dr x 25 cooldown

4 x the following
75 Breast long on 1:20
50 Breast Build on 1
25 Breast Fast on 40
50 EZ Free
6 x 150 K/S x 25
6 x 50 S/Dr x 25 cooldown

Dist
2 x 400 En 1 on 5:45/6 (20-30 sec rest)
2 x 50 on 1:15 En-3
2 x 300 En 1 on 4:30/4:45 same
2 x 50 on 1:15 En-3
2 x 200 En 1 on 3
2 x 50 on 1:15 En 3
5 x 100 on 1:45/1:55 Odd IM, Even Free
300 SDS

Wednesday, November 23, 2011

11/23/11 Matt W.

300 swim, 200 kick, 300 pull
4x50 drill, IM order on 1:00
4x100 IM 1:40/1:50/2:00 interval
4x25 stroke
4x100 IM 1:40/1:50/2:00 interval
4x25 stroke
50,100,150,200 15 sec. rest interval
200,150,100,50 30 sec. rest interval
The ladder was slow build to the end with the first 50 being the slowest and the last 50 the fastest.
Cool Down

Total Yards: 3000 + cd

Monday, November 21, 2011

11/21/11 Chris L.

400 S
200 K
300 P
200 IM Dr

200 Dr (catch-up, fist, 3-pt, xback)
2 x 100 Build
8 x 50 on 1:15
200 EZ
8 x 50 on 1:15
3 x 100 Breath 3,5,7 by 100
2800

Saturday, November 19, 2011

11/19/11 Nick/John

300 S
4 x 100 50K/50Dr
300 P
4 x 50 build

2)Free
7 x 100 w/fins, 50CU/50 1 arm on 1:45/2
6 x 50 on 1:15 fist choice stroke

2)Stroke
10 x 100 w/fins
fly - 3 R only/3 left only
back - 3 right only/3 left only
breast - breast arms - 25 fr k/25 dolphin K
Free - 50 CU/50 1 Arm

3) Others
2 x
2 x 250 hypo 3,5 x 50
8 x 25 on 40 choice Stroke 80%+
1 x 100 Back or EZ Free
400 Swim or pull EZ cooldown
4200

3) Dist
2 x 800 R: 45
1200 S or P
5000

Wednesday, November 16, 2011

11/16/11 Paul B.

10 x 50 K/Dr 1-4 Free, 5-10 is Rev Im order 2 ea
300 P
4 x 125 IM, last 25 is long ez free 1300
400 50 K/50 Swim 1700
8 x 50 mid to mid on 1 2100
4 x 125 IM same 2600
200 CD 2800

Monday, November 14, 2011

11/14/11 Tona

300 S
300 P
3 x 100 K
3 x 100 build 1200
10 x 50 k/d 1700
2(6 x 150) on 2/2:10/2:15/2:20 En-2 (80%)
15-20 sec RI, 2nd rnd (5 sec faster) 1:55/2:05/2:10/2:15 3500
200 CD 3700

Saturday, November 12, 2011

11/12/11 John D.

400 S
2 x 75 (25 Dble arm back, 25 k, 25 scull)
300 Choice (S,K,DR,P,etc)
2 x 75 same
200 Choice (different then the 300)
2 x 75 same

2 x thru the following
2 x 50 S Cross legs on 1:15
75 K
2 x 25 fast on 45
6 x 200 Odd back
6 x 100 K 50 stroke/50 Choice 3600
2 x 150 SDS, DSD CD 3900

Friday, November 11, 2011

11/11/11 Maria

400 swim
200 kick
200 pull
8 x 25 o-drill e-build :30

100 fast 2:00
100 fast 2:00
200 IM 3:45
100 fast 2:00
200 IM 3:45
300 moderate 4:30
100 fast 2:00
200 IM 3:45
300 fast 5:00
400 moderate

warm down
3000 yards

Wednesday, November 9, 2011

11/9/11 Dennis

400 swim

300 kick
5-50 drill
1) chest/head down
2) catchup
3) navel toward wall

4-150 last 50 fast
200 pull

4-150 middle 50 fast
200 kick free down fly back

4-150 first 50 fast
200 warm down

3350

Monday, November 7, 2011

11/7/11 John D.

300 Swim 300
3 x 50 Drill 450
200 K no fins, no board on side 650
2 x 50 build 750
100 P 850
6 x 75 25 Free/50 Build 1300
2 x 300 R:15-20, R: 30 after 2 1900
2 x 250 2nd one faster then first 2400
2 x 200 2800
2 x 150 3100
2 x 100 3300
2 x 50 Cooldown 3400

Saturday, November 5, 2011

11/5/11 John D.

2 x 400 1-Choice, 2-50K/100 Drill/50 Choice 800
8 x 75 25 Free/50 Build 1400
4(4 x 50)on 1/1:05 1-Free desc, 2-P ascend, 3-Stroke Desc, 4-stroke Ascend 2200
4 x 150 on 2/2:15/2:30 En-1 2800
4 x 100 on 1:30/1:40/1:50 En-1 3200
4 x 50 on 1 En-1 3400
2 x 150 on 2/2:15/2:30 En-2 3700
2 x 100 on 1:30/1:40/1:50 En-2 3900
2 x 50 on 1 En-2 4000
1 x 150 on 2/2:15/2:30 En-3 4150
1 x 100 on 1:30/1:40/1:50 En-3 4250
1 x 50 on 1 En-3 4300
300 S or P Long and EZ 4600

Or

T-3000 BPA

Friday, November 4, 2011

11/04/11 Nick Q.

400 Swim
300 K
200 Dr
100 Scull

4 x 75 kds x 25, choice 1300
4 x 75 emf x 25 Free 1600
6/8 x 100 on 2/2:30 BPA 2200/2400
4 X 50 ON 1 w/fins FAST 2400/2600
6 x 25 on 40 Fast 2550/2750
4 x 50 Drill CD 2750/2950

Wednesday, November 2, 2011

11/2/11 John D.

300 S
200 K no board
300 Rev IM KDS x 25
2(4 x 50) on 1 1) IM order Dr/Build x 25, 2) Free - build/Sprint x 25
4 x (75 build + 50 DPS + 25 Fast + 3 x 100)
1) 75, 50, 25 Fly + 3 x 100 Free
2) 75, 50, 25 Back + 2 x 100 Free + 100 IM
3) 75, 50, 25 Breast + 1 x 100 Free + 2 x 100 IM
4) 75, 50, 25 Free + 3 x 100 IM 3000
2 x 100 CD
3200

Monday, October 31, 2011

10/31/11 Coach Frankenstein

Halloween scary workout

Move to a different lane, this will be uncomfortable and scary
5 min swim
5 min kick
5 min Pull

1650 swim - Sorry 16x50 4-drill, 4-stroke, 4-build, 4-pull/kick combo

200 Tombstone kick- hold kickboard vertical and like a wall in front of you

3x100 fly - not fly - sprint on 2 min

6x25 scary swims- corkscrew, underwater, feet first, frankenstein walk, dolphin

BOO

Saturday, October 29, 2011

10/29/11 John D.

1) 100 S,K,Bk,K,S,BK
4 x 100 (50 rear scull/50 Swim)
4 x 50 (25 Fast/25 fly K on back)
2) 16 x 50 w/fins
a) Fly - Odd - breath 3 down/2 up, even- 3L3R arms
b) Back - Odd - 25L, 25R, Even - 5 sec roll
c) Breast - Dble PO w/dolphin K
d) Free - 25 L, 25 R arm down 2000

3) Others
2 x thru
100 K main stroke
50 K Free
25 drill
125 Swim 2400

4)6 x
75 Free on 1:15/1:20
100 IM/stroke on 1:40/1:50
50 Free 1-3 on 1 mod, 4-6 faston 1:15 3750
300 En-1 cooldown 4050

3) Dist
4 x 400 R:20-30 Desc 3600
2 x 400 r:20-30 Desc 4400
#2 Cooldown

Friday, October 28, 2011

10/28/11 John D.

300 Swim 300
150 CU 450
200 K no board 650
150 x-backs 800
300 Swim 1100
3(4 x 25) on 30 drill/build/ 1/2 Blast/Sprint 1400
550 S or P En-1 1950
2 x 100 Fastest interval Possible 1:10/1:20/1:25/1:30 2150
450 S or P En-1 2600
2 x 100 Fastest interval possible 2800
350 S or P 3150
2 x 100 Cool Down 3350

Wednesday, October 26, 2011

10/26/11 John D.

300 S
200 K
300 P 800
6 x 50 on 1 dr/build x 25 1100
8 x 25 on 40 odd - 12 1/2 Blast, 12 1/2 EZ Even - Sprint 1300
6/7/8 x 125 on 2/2:15/2:30 90% Hard! 2050/2175/2300
100 CU/EZ x 25 2150/2275/2400
100 arm down on Breathing side 2250/2375/2500
300/400 K w/fins (300 no fins) no board, on side 2650/2775/2900
100 EZ 2750/2875/3000

Monday, October 24, 2011

10/24/11 Matt S.

Warm Up
400 S
300 P
200 K
100 D

1000

Main Set
4/5/6 150s Build by 50s on 2:15/2:30/2:45
1 min. rest
4/5/6 100s strong (70%) on 1:25/1:35/1:50
1 min. rest
4/5/6 50s strong (80%) on :45/:50/1:00/1:15
1 min. rest
4/6 25 sprint, Odd stroke, Even free on :25/:30/:35/:45

1300/1650/1950

300 DPS cool down

Total 2600/2950/3250

Saturday, October 22, 2011

10/22/11 John D.

400 Fr
400 IM dr/fr x 25
3 x 100 scull @ least 2 ft/m/r/s
6 x 50 on 1 dr/s 1-3 IM, 4-6 Free
8 x 25 fly breakdown
2 x 25 chest pulse
2 x 25 R 1 left arm up, 1 left arm down
2 x 25 L 1 right arm up, 1 right arm down
2 x 25 2R2L2W
2 x 25 4 Kick fly w/fins
3 x 200 150 Fly (50 R, 50 L, 50 4K fly) + 50 Back
300 S or p
6 x 100 on 1:30/1:40
200 Dr CD
3500

Friday, October 21, 2011

10/21/11 Becky

200 S
100 Dr
200 K
4 x 50 build

4 x 50 fast on 50/55/1
3 x 100 Easy on 1;40/1:50/2
1 x 200 Mod on 3/3:10/3:20
4 x 50 moderate on 55/60
3 x 100 FAST on 1:30/1:40/1:50
1 x 200 EZ on 3:15/3:20/3:25
4 x 50 EZ on 1
3 x 100 Mod on 1:35/1:40/1:50
1 x 200 Fast on 2:45/3/3:15
100 EZ
4 x 25 fast on 40
200 EZ
3000/3200

Wednesday, October 19, 2011

10/19/11 John D. PM

400 S
IM
200 IM Dr 600
6 x 50 1-3 IM order K/D, 4-6 Free k/d 900
3 x 200 150 Fly (50 R, 50 L, 50 4 K fly), 50 Back w/fins 1500
3 x 200 IM w/fins R:30
200 EZ/DR x 50

Free
3 x the following
100 Build free
50 K no board
50 dr 1000

3 x the following
300 on 4:30
200 on 3
100 on 1:45 2800

200 EZ/DR x 50 3000

10/19/11 Barry

300 S
200 K
300 P
300 RIMD

2 x
4 x 75 fl/bk/br, bk/br/fr, br/fr/fl, fr/fly/bk
mid 25 fast
300 S or P

8 x 75 50 build/25 Fast stroke
200 Free
3100

Monday, October 17, 2011

10/17/11 Nick W.

200 swim
200 pull
200 kick
200 drill
200 swim

4 x 100 on 1:40/1:50/2:00
4 x 200 80%
4 x 100 neg split 1:45/1:55/2:05
4 x 100 descend
100 EZ
3100

Saturday, October 15, 2011

10/15/11 John D.

400 S
7 x 100 choice mix
2 x 200 50 K/50 Dr no fins

Dist
100 En-2 R:20
100 En-1 R:20
200 En-2 ""
100 En-1
300 En-2
100 En-1
400 En-2
100 En-1
500 En-2
100 En-1 3500
4(3 x 25) w/fins IM order no free
100 EZ
3900

Heart Rate Range
age En-1 (65%) En-2(80%)
30 20 25
40 19 24
50 18 23
60 17 22

Other
10 x 50 on 1 Free
5 x 100 on 1:40/1:50 Free
2 x 50 Choice
8 x 50 stroke on 1
4 x 100 on 1:40/1:50
2 x 50 choice on 1
4 x 25 sprint on 1 w/fins
50 EZ
4 x 25 Drill
3750

Wednesday, October 12, 2011

10/12/11 Jenny L.

200 S, 200 K, 200 P, 200 D - cu, xback, fingertip, fist
4 x 50 on 1 build 1000
8 x 125 on 2:10/2:20/2:30 2000
4 x 100 IM on 2 2400
8 x 75 choice on 1:15/1:25 3000
100 EZ
3100

Monday, October 10, 2011

10/10 - Jerry

WARM UP
500 Swim
Kick set with fins
100 w/ board
100 on side
100 on back
150 dolphin (no board)
100 Breast
300 Pull

MAIN SET
12 x 50 Stroke/Free by 25 (1-4 Fly, 5-8 Back, 9-12 Breast)
6 x 75 Free/Stroke/Free by 25 (1,2 Fly, 3,4 Back, 5,6 Breast)
3 x 100 Free/Stroke/Stroke/Free (1-Fly, 2-Back, 3-Breast)

COOL DOWN
200

TOTAL
2900

Saturday, October 8, 2011

10/8/11 John D.

400 Free
2 x 125 (75 Free/50 x-backs)
300 P or stroke or RIMD(KDS)
2 x 75 (50 Free/25 CU
200 K
2 x 25 K on side L & R
25 up, down, Around _ Progression Drill Back
25 CU Back
25 Double arm
25 spin
8 x 25 Breast Breakdown
2 x the following
1 x 200 En-1 20-30 sec rest
2 x 150 En-1 20-30 sec rest
3 x 100 on 1:30/1:40/1:50 En-2
4 x 50 on 1 200 pace
Back - All
Fly & Br only 50's
50 EZ 3700
800 S or p
4500

Friday, October 7, 2011

10/7 - Sara

300S
200K
200P
8x 50 Drill

Twice through this set on (3:00,3:20,3:40):
175 Mod/25 Fast
150 Mod/50 Fast
125 Mod/75 Fast
100 Mod/100 Fast

100EZ

8 x 25 SPRINT on 1:00

200Cool Down

TOTAL
3,000

Wednesday, October 5, 2011

10/05/11 John D.

300 S
200 K
300 P
2 x 100 Scull Ft/Mid/R/Swim
4 x 50 Desc on 1
4 x 25 on 35 odd-12 1/2 Blast, 12 1/2 EZ Even - build
8 x 100 on 2 FAST! BPA
6 x 50 on 1 odd Catch-up, Even x-backs
6 x 50 w/fins on 1 FAST Concentrate on the kick!
200 EZ
2900

Monday, October 3, 2011

10/3/11 John D.

500 Swim
100 K
100 P
100 Free on 1:30/1:40/1:50/2
100 ABF (anything but free) on 1:50/1:55/2/2:10
100 K on 2/2:15/2:30
2 x 100 Free on 1:30/1:40/1:50/2
100 ABF on 1:50/1:55/2/2:10
100 K on 2/2:15/2/2:30
3 x 100 Free on 1:30/1:40/1:50/2
100 ABF on 1:50/1:55/2/2:10
100 K on 2/2:15/2:30
4 x 100 free on 1:30/1:40/1:50
100 ABF on 1:50/1:55/2/2:10
100 K on 2/2:15/2:30
5 x 100 free on 1:30/1:40/1:50
100 Drill
100 CD
3200

Saturday, October 1, 2011

10/1/11 John D.

600 Free
8 x 100
Odd - bk/fr x 50 R:10
Even - Fr K/Br x 50 R:10

Backstroke Breakdown
400 Breath toward bleachers
6 x 25 Back drills
1) bk k arms @ sides 10 K ea side
2) 1/4 recovery
3) 1/2 recovery
4) R arm only
5) L arm only
6) up, down, around

200 P
300 S, good rotation, count strokes every even length, Max DPS, and Neg Split
2(3 x 25) on 35 EZ, Med, FAST
3 x 100 Cool
3100

Friday, September 30, 2011

9/30/11 Matt W.

300 S
200 K
300 P 800

6 x 75 K/D/S 1250

4 x 200 50 moderate/100 DPS/50 FAST 2050
4 x 150 50 moderate/50 DPS/50 FAST 2650
4 x 100 25 moderate/50 DPS/50 Fast 3050

100 EZ
3150

Wednesday, September 28, 2011

9/28/11 Chris L.

400 S
200 K
300 P
200 IM Dr
200 Fr Dr (CU, Fist, 3 Pt, x-backs)
4 x 50 on 1 Build
7/8 x 50 on 1 FAST BPA
200 EZ
5/6 x 50 on 1 Beat time from previous set
3 x 100 Breath 3,5,7 x 100
200 EZ
2900

Monday, September 26, 2011

9/26/11 Brad

400 S
200 K
300 P

4 x 150 middle 50 stroke drill

300 En-1
100 En-2
200 En-1
200 En-2
100 En-1
300 En-2
4 x 50 on 1
8 x 25 on 30
200-300 Cooldown
3300-3400

Saturday, September 24, 2011

9/24/11 John D.

400 S
300P
200 K
100 Scull
6 x 50 free breakdown
4 x 50 3-2-1-0
4 x 50 CU, 1 arm, weak arm, x-backs
6/7/8 x 125 on 2/2:15/2:30 75 Swim/50 6 beat kick
turns
10 x 75 no breathing flags to wall
3550

Wednesday, September 21, 2011

9/21/11 Tona

3 x 200 Catchup/k/build
6 x 50 moderate/build x 25
500 P En-2 R:20
5 x 25 FAST on 40
400 P En-2 R:20
4 x 25 FAst on 40
300 P En-2 R:20
3 x 25 FAST on 40
200 P En-2 R:20
2 x 25 fast
100 P
400 Cooldown
3150

Monday, September 19, 2011

9/19/11 Maria

300 swim
200 kick

500 :20 SR
4x100 1:30/1:40/1:50
300 :20 SR
2x100 1:25/1:35/1:45
1x100 :20 SR
5x100 1:25/1:35/1:45
400 :20 SR
3x100 1:20/1:30/1:40
200 :20 SR
1x100 1:15/1:25/1:35

Long swims are nice and easy, 100's are faster

200 Warm down

3700

Saturday, September 17, 2011

9/17/11 John D.

4 x 200 SKPS
4 X 100 50 Rear scull/50 Swim
4 x 50 25 build/25 fast
16 x 50 on 1 w/fins
4 - 1 arm, 4 streamline, 4 - Kick, 4 - Catch-up
200 EZ
2 x (400 S En-1 (R:30)+ 200 En-2 on 3/3:15/3:30)
200 EZ

Friday, September 16, 2011

9/16/11 Nick Q.

100 S
200 K
300 P
300 S
200 K
100 P
6 x 50 on 1 Drill/Build x 25
2 x (200 Swim R:20, 2 x 100 on 1:30/1:40/1:50 faster, 4 x 50 on 1 FASTEST)
6 x 50 on 1 P - Breath every 2 1st 50, every 3 2nd 50, every 4th 3rd..., every 7 on 6th 50
200 EZ
3000

Wednesday, September 14, 2011

9/14/11 - Dennis

300 swim
200 kick

4-75s
1 & 3 50 waltz dril/25 swim
2 & 4 50 catchup/25 swim, think DPS

4-50s Fast turns, great streamline
1-500 med.

4-50s pick up stroke tempo
400 medium

4-50s steady kick
300 build by 50s

4-5o's good rotation/dps
200 negative split

4-50s catchup
100 fast!

3400

Saturday, September 10, 2011

09/10/11 John D.

400 S
7 x 100 Mix choice
2 x 200 50 K/50 Dr no fins

other
10 x 50 on 1 free
5 x 100 on 1:40/1:50
2 x 50 choice on 1
8 x 50 on 1 choice
4 x 100 on 1:40/1:50
2 x 50 choice
4 x 25 fins sprint

Friday, September 9, 2011

9/09/11 John D.

400 Free
6 x 100 K, P, D, K, D, S
3/4 X 200 on 2:45/3 EN-1 Approx. 20 sec rest
3/4 x 100 on 1:20/1:30/1:40 EN-2 Apprx 20 sec rest
4 x 50 desc choice on 1
3 x 200 on 2:45/3 En-1 Approx 20 sec rest
3 x 100 on 1/20/1:30/1:40/1:50 En 2
4 x 50 Drill EZ
3500

Wednesday, September 7, 2011

9/07/11 John D.

2 x 200 S
4 x 50 K
2 x 200 P
8 x 25 2 each IM order Drill - 25 arm up, 25 arm down
2(4 x 25) on 35 IM order
400 P Breath 5 or 6
2(4 x 25) on 40 Stroke
300 P Breath 6/7
2(4 x 25) on 40 w/fins FAST
100 EZ
2 x 100 EZ
2900

Monday, September 5, 2011

9/05/11 John D.

400 Free/200 K
4 x 150 50 K/50 Back/50 Scull
4/6 x 50 desc on 1
4(4 x 50) on 1 Every 4th stroke Drill
2 x (2 x 100 CU R:15 + 200 Fly K on Bk w/fins R:15 + 8 x 25 on 30 choice)
3400

Saturday, September 3, 2011

9/03/11 John D.

3 x 200 SKP
4 x 100 RIMDr
5 x 100 R:20 En-1
5 x 50 on 1:10 K Main Stroke
4 x 100 R:20 En-1
4 x 50 on 1:10 Drill
3 x 100 R:20 En-1
3 x 50 on 1:10 6-beat K Free S
2 x 100 R:20 En-1
2 x 50 on 1:10 Choice
100 FAST!
50 K Fast!
4 x 200 S or P, breath 2,4,6,8 or 3,5,7,9
4050

Friday, September 2, 2011

9/02/11 John D.

300 S
100 K
200 P
100 S
100 D
100 S
2(4 x 25) on 30
1st set Build
2nd set 12 1/2 blast/12 1/2 EZ

2/3 x 300 on 4/4:15/4:30/4:45 (apprx 20-30 sec rest)
4 x 25 on 35 desc
3/4 x 200 on 2:45/2:55/3:05
4 x 25 on 45 SPRINT
3/4/5 X 100 on 1:20/1:30/1:40
4 x 50 Odd - CU, Even - x-backs or alt ez and drill
3500/3600/3700

Wednesday, August 31, 2011

08/31/11 Nick G.

400,200,300 skp;
2/3x(100@1:30 + 75@1:10 + 50@:50 + 25@:30)
200fr
10x50 @:50
4x50 k @1:15 no fins
6x100 @1:40
CD 100

Friday, August 26, 2011

8/26/11 Chris T.

200S
200K
200P

Main set
4 X 300S, 30 second rest. Stretch out, comfortable pace

2 X (4 X 50S fast, 20 second rest,
200S easy immediately following,
4 x 25S fast, 15 second rest,
100S easy immediately following)

Cool down -- choice

3000 + cool down

Wednesday, August 24, 2011

8/24/11 Matt

400 S
300 P
200 K
100 D 1000

Main Set
4/5/6 x 150s Build by 50s on 2:15/2:30/2:45
1 min. rest
4/5/6 x 100s strong (70%) on 1:25/1:35/1:50
1 min. rest
4/5/6 x 50s strong (80%) on :45/:50/1:00/1:15
1 min. rest
4/5/6 x 25 sprint, Odd stroke, Even free on :25/:30/:35/:45

1300/1625/1950

300 DPS cool down

Total 2600/2925/3250

Wednesday, August 17, 2011

8/17/11 - Sara

WARM UP
300S
200K
300P

Main Set (Do this twice)

200 R:30
100 R:30
Broken 200 R:10 @ 100/:15 @ 200
Broken 100 R:10 @ 50 /:15 @ 100
200 EZ

6 x 50 Fast/EZ by 25 on 1:00

COOL DOWN
200

TOTAL 2900M

Monday, August 15, 2011

8/15/11 - Dennis

Warmup

500 swim

300 kick

300 pull


Main-4x500

500 e-m-f-m-e by 100s

500 each 100 gets faster

500 negative split the second 250

500 ascend, first 1-2 fast, last 3 cooldown


3100

Friday, August 12, 2011

8/12/11 Brad

Warm-up
300S
200P
200K
200 IM Drill by25
Total 900

Main set
4 X 50 ON 1MIN
200 SWIM 20 SECONDS REST
4X 50 ON 1MIN STROKE
200 SWIM 20 SECONDS REST
4 X 50 ON 1MIN
200 SWIM 20 SECONDS REST
4X 50 ON 1MIN STROKE
200 SWIM 20 SECONDS REST
Total 1600

Bonus
2 X 150 – middle 50 stroke 10 seconds rest between each
Total 300

200 cool down

TOTAL
2500 PLUS COOL DOWN AND/OR BONUS

Wednesday, August 10, 2011

8/10/11 Jenny L.

200 swim, 200 pull, 200 kick
6 x 50 on :60 (first 1/2 fast, second 1/2 cruise)
8 x 100 (5 seconds rest between)
4 x 150 (10 seconds rest between)
2 x 250 (15 seconds rest between)

2,800 meters total, plus any cool down done

Monday, August 8, 2011

8/08/11 Jerry

Warm-up:
500 swim, 200 kick, 300 pull

Drill set:
3 x 100 - 25 catch-up + 50 swim en2+ 25 catch-up
3 x 100 - 25 cross back + 50 swim en2 + 25 cross back

Stroke:
4 x 100 IM - first and last 100 IM en1, 2nd and 3rd are en2

Endurance Set:
1 x 1000 continuous swim broken as follows:
100 ez
25 fast
100 ez
50 fast
100 ez
75 fast
100 ez
75 fast
100 ez
50 fast
100 ez
25 fast
100 ez

Friday, August 5, 2011

05/05/11 Silas

compliments of Nick G.

400 W/u

Ladder

3x100
2x200
1x300
1x200
2x100

1x150 build (2 sets)
3x50 build

easy 100

Total = 2500 meters

Monday, August 1, 2011

8/1/11 Jennifer

warm-up

400 swim
200 pull
100 kick
3 X 100 drill/swim by 50 (cu, 3 pt, xback)

Main

500 swim - descend by 100
2 x 250 - moderate - 20 sec. rest
5 x 100 - build

200 cool down -

2700

Wednesday, July 27, 2011

7/27/11 Nic C.

300 Fr
200 Pull
100 Kick
3x100 build-up
3 times thru
150 Fast
50 Ez
6x50 Desc 1-3
6x50
Odd – Run/Swim x 25
Even – underwater as far as possible, swim rest
100 cool
2800

Monday, July 25, 2011

7/25/11 Shaun

400 s
200 k
400 p
4 x 150 (drill - stroke - sprint)
50 scull
10 x 100 tread water then swim. increase by 10 seconds (dont touch wall after treading - open water start)
150 cool down

2800 total

Wednesday, July 20, 2011

07/20/11 Barry

WU

300 free
200 kick
200 pull
6x50 drill (odd stroke, even free) 1000

Main
8x100 (odd IM, even free) :20-30 RI 1800
300 pull breathe 3/5/7/7/5/3 by 50 2100
4x100 kick :20RI 2500
6x50 odd fast, even ez 2800

CD
100 ez 2900

Friday, July 15, 2011

7/15/11 Chris L.

3x300 S, K, P
100 Stroke
100 on 2
200 on 3:45
300 on 5:30
100 K
300 on 5:30
200 on 3:45
100 on 2
100 K
200 Stroke
200 Cool down

Wednesday, July 13, 2011

7/13/11 Jenny Lorenz

Warm up: 400 swim, 200 kick, 200 Pull, 200 Drill (50 catch up, 50 3 count per side, 50 finger drag, 50 touch back)
Main Set:
10 x 50 (1st 5 steady pace with 10 seconds rest, 2nd 5 fast with 20 seconds rest), 200 EZ pull,
8 x 100 (Descend 1 - 4)
Cool down: 200 EZ pull
Total meters 2700

Wednesday, July 6, 2011

7/6/11 Brad

Warm-up
200S
100K
200P
500 WARMUP TOTAL
4 X 50 SWIM build 1 to 4 FAST (200) ten sec rest between
400 S OR P easy recover Stop and wait
4 X 50 SWIM build 1 to 4 FAST (200) ten sec rest between
300 S or P easy recover Stop and wait
4 X 50 SWIM 1 & 3FAST 2 & 4 Easy (200) ten sec rest between
200 S Stop and wait
4 X 50 SWIM 1 & 3FAST 2 & 4 Easy (200) ten sec rest between
100 S
1800 main total 2300 + Extra 200 + cool down
EXTRA
4 X 50 SWIM WITH FINS (200)
200 -300 cool down

Monday, June 27, 2011

6/27/11 Nick W.

200 swim
200 pull
200 kick
4 x 100 on 1:40/1:50/2:00 1000
4 x 200 easy down fast back 1800
4 x 100 neg split 2200
4 x 100 descending 2600
4 x 50 easy 2800

Friday, June 24, 2011

6/24/11 Nick G.

400 W/u

Ladder

3x100
2x200
1x300
1x200
2x100

1x150 build (2 sets)
3x50 build

easy 100

Total = 2500 meters

Wednesday, June 22, 2011

6/22 - Sara

Warm Up
300S/200K/300P

6 x 50 Kick No fins 25 EZ/25 Fast R :10
6 x 50 Kick No fins 25 Right side/25 Left side R :10

4 x 150 100 80-85%/50 Active recovery R :10-15

300 Pull Breathe every 3/5 by 50

Cool Down
200 EZ

TOTAL - 2500M

Friday, June 17, 2011

6/17 - Jerry

Wednesday, June 8, 2011

6/08/11 Nic C.

3x300 S/K/P
6x50 (50 Dr/50 Build)
4x150 R:15s-20s
Odd - Ez/Fast/Ez x 50
Even - Fast/Ez/Fast x 50
2x300 R:60s
Steady Pace 80%
6x50 (tarzan/swim x 25)
300 cool
3000

Monday, June 6, 2011

6/6/11 Becky

300 S
200 K
300 P
100 Dr 900

6 x 50 build 1200
5 x 100 odds fast, evens DPS 1700
6 X 50 KICK 2000
5 X 100 Odds free, evens stroke 2500
300 breath 3,5,7 x 100 2800

Friday, June 3, 2011

6/3/11 Shaun

400 s
200 k
300 p
5 x 100 - drill / swim
6 x 200 build by 50 @ 30 sec
4 x 50 fun - count - eyes closed - breast - under water
100 cool down

2900 total

Wednesday, June 1, 2011

6/1/11 Barry (first LC WO)

WU

300 free
200 kick
300 pull

8x50 :15RI (1-4 drill; 5-8 descend)

4x200 :30RI ‘triathlon swim simulation’ as (50 sprint, 100 steady, 50 sprint)

100 easy

6x50 kick :15RI (easy in shallow end, fast in deep end)

200 cool-down

Monday, May 30, 2011

5/30/11 Maria

200 S
200 P
200 K
200 D 800

600 (200 Free/100 Stroke) R: 20
400 (150 Free/50 Stroke)R:15
200 (75 Free/25 stroke) 2000

2(5 x 100) on 1:25/1:35/1:45 80% 3000
#1 Swim
#2 Pull

8 x 50 K
3400

Saturday, May 28, 2011

5/28/11 John D.

2 x 200 S/D
4 x 50 K
2 x 200 Stroke Drill/P
4 x 50 scull

2 x
2 x 100 1st 5 strokes no breath (all Walls)
3 x 50 1st 5 stroke fast (all Walls)

400 Free + 4 x 100 solid + 8 x 50 1-4 k fast, 5-8 build
300 Free + 3 x 100 drill + 6 x 50 stroke/free x 25
200 Free + 2 x 100 Pull + 4 x 50 sprint w/fins
100 free + 100 Drill + 2 x 50 K
5000

Friday, May 27, 2011

5/27/11 Nick G. "Yahtzee"

200 SPKS 800
3 x 150 on 2:30/3 1250
6 x 50 K no fins R:10 1550
400 Swim 1950
2 x 200 on 3/3:30 2450
4 x 100 IM continuous 2850
3150

Wednesday, May 25, 2011

5/25/11 Chris L.

300 S
200 K
300 P
200 Drill

8/10 x 50 Odd K/even S w/fins fast on 1
6 x 50 odd Drill/Even Swim Perfect drill/long ez swim on 1
8/10 x 50 4/5 on 55/50, 4/5 on 50/45
6 x 50 odd drill/even swim
300 P
2900

Saturday, May 21, 2011

5/21/11 John D.

600 (75 free/75 back/75 K/75 Choice) x 2
4 x 100 (25 Scull/25 3 free-4 back/50 free)
4(3 x 75) on 40 1- back K, arms vertical, 2 x back 3. stroke fast

4 x 300 R:20 65%
4 x 200 R:15 65%
4 x 100 R:10 80%
4 x 50 R:10 80%

4100

Friday, May 20, 2011

5/20/11 Tom B.

300
2 x 125 25(K on side)/50 DPS/50 Build 550
4 x 75 25 Free FAST/50 EZ great turns and streamline 850

4(3 x 50 + 300)
50's
1st round cruise on R:20
2nd round cruise on R:30
3rd round cruise on r:40
4th round cruise on r:50

300's
1st round 50 K fast/250 Swim, rest 30 after
2nd round 100 k fast/200 swim
3rd round 150 K fast/150 swim
4th round 200 k fast/100 swim

10 x 25 on 30
2 12 1/2 Fast/12 1/2 EZ
2 mid 12 1/2 fast
2 12 1/2 ez, 12 1/2 fast
4 FAST

200 EZ
3100

Wednesday, May 18, 2011

5/18/11 Frank

Franks Fabulous Fifties

10x50 s 5 sec rest
5x50 k
5x50 s back/breast
10x50 s 2 turn from middle of pool
5x50 s drill
5x50 s descend each 50
10x50 s FUN

50 x 50 Congrats

Monday, May 16, 2011

5/16/11 Brad

3 x 300 SPK
100 breast pull
8 x 25 on 40
2 - 3 breaths only
2 - 2 breaths only
2 - 1 breath only
2 - no breath
10/8 x 50 on 50/1
400 S R:20
12 x 25 on 30
200 S R:20
2 x 50 on 1 fast w/fins
8 x 25 on 40 w/fins
2 - 3 breaths
2 - 2 breaths
2 - 1 breath
2 - no breath
100 cool

Saturday, May 14, 2011

5/14/11 John D.

700 Choice
3 x 100 scull
6 x 50 freestyle breakdown
10 x 25 on 40
9 x 50 on 55
8 x 25 on 35
7 x 50 on 50
6 x 25 on 30
5 x 50 on 45
4 x 25 on 25
3 x 50 on 40
2 x 25 on 20
1 x 50 on 30
400 S or pull
3700

Wednesday, May 11, 2011

5/11/11 Silas

200 Dr
200 K
200 S

Ladder
50, 100, 150, 200, 250, 300, 250, 200, 150, 100, 50
2nd half faster then 1st half, 20 sec rest in between

4 x 100 on 1:30/1:40/1:50
2 x 100 Cool down
3000

Monday, May 9, 2011

5/9/11 John D.

400 Free
300 P
200 K
100 D
2(4 x 50) on 50/55 1400
1st set build
2nd set desc
400 on 6/6:30/7 + 4 x 100 on 1:30/1:40/1:50
300 on 4:30/5/5:15 + 3 x 100 on 1:30/1:40/1:50
200 on 3/3:15/3:30 + 2 x 100 on 1:30/1:40/1:50
100 on 1:30/1:40/1:50 + 1 x 100 on 1:30/1:40/1:50
4-5 x 50 alt CU, Crossbacks
3600

Saturday, May 7, 2011

5/7/11 John D.

400 Fr
300 P
200 K
100 Dr
4(4 x 25) on 40
1st set perfect drill, Catch-up, Weak arm, 1 arm, x-back
2nd set streamline Underwater K
3-4 sets drill, build, 12 1/2 Blast-12 1/2 EZ, Sprint
5/6 x 300
2 on 4:45/5:35
2 on 4:35/5:15
2 on 4:25/5
2 x 500 K steady 1 stroke
400 EZ
4600

Friday, May 6, 2011

5/6/11 Nick Q.

250 S
250 K
250 P
2 x 100 Scull (Ft/Mid/Rear/Swim x 25)
100 R:5
50 K
200 S 65%
50 P
300 S 65%
50 Drill
400 S @ 65%
50 K
300 S @ 65%
50 P
200 S @ 65%
50 Dr
100 Swim @ 65 %
5 x 50 Dr/S x 25
3200

Wednesday, April 27, 2011

4/27/11 Jenny L.

200 S
200 K
200 P
2 x 100 50S/50D
1 x 300 on 5
2 x 200 on 3:15
2 x 100 on 1:40
4 x 50 on :55
1 x 50 EZ
4 x 50 on 50
2 x 100 on 1:35
2 x 200 on 3
1 x 300 on 4:30
200 EZ
3250

Monday, April 25, 2011

4/25/11 - Dennis

Warmup
300 Freestyle
200 kick
300 pull

2-50 drill (head down)
2-50 drill (floating arm)
2-50 drill (catchup)

2x1000
#1 75% broken @ 250 :15 RI
#2 Broken @ 500, even 100s Fast! :30 RI

Warmdown

Total : 3100 (w/ a 100 warmdown)

Friday, April 22, 2011

4/22/11 - Mark L.

Warm Up
300 Swim
200 IM
300 Pull
4 x 50 Kick

Main set
3 x 200 80% Rest :15
4 x 150 "
6 x 100 "

200 Drill

Cool Down
200 Swim

TOTAL 3200

4/22/11 Mark Liabo

300 Swim
200 IM
300 Pull
4 X 50 kick
1000
Main Set
3 X 200 80 % 15 sec. rest between 220
4 X 150 same
6 X 100 same
100 or 200 drill
1900/2000
Cool Down
200
3100/3200

Wednesday, April 20, 2011

4/20/11 Nick C.

300 S
200 K
100 P
4 x 100 dr/swim x 50

Main set 2 times thru
100 25/50/25
200 50/100/50
300 75/150/75
200 50/100/50
100 25/50/25
1st set - Free/stroke/Free
2nd set - Stroke/Free/Stroke

8 x 25 on 40
2 3 breaths only
2 2 breaths only
2 1 breath only
2 no breath
200 EZ
3000

Saturday, April 16, 2011

4/16/11 John D.

300 S
100 K
200 P
100 IM Dr
100 S
100 2 sec glide
4(4 x 25) on 40
odd sets - Odd - K, underwater, Even - 3 strokes flip
even sets - Dr, Build, 1/2 Blast, Sprint
Others
3 x
4 x 25 on 40 Drill
300 Swim on 4:30/5 En-1
4 x 25 on 40 Kick M.S.
200 on 2:45/3 En-1
4 x 25 on 40 Underwater, fins ok
100 S on 1:30/1:40/1:50
4 x 25 on 35 Fast
Round 1 - Free
Round 2 - Stroke
Round 3 - Choice
200 EZ 4500

Dist
2 x 500 on 7:30/8 R:20 2300
5 x 100 on 1:30/1:40 R:10 2800
2 x 400 on 6/6:30 R:20 3600
4 x 100 on 1:30/1:40 4000
2 x 300 on 4:30/5 4600
3 x 100 on 1:30/1:40 4900
2 x 200 on 3/3:15 5300
2 x 100 on 1:45 Fast! 5500
200 EZ 5700

Friday, April 15, 2011

04/14/11 Becky Z.

200 S
200 P
200 stroke Dr/S
200 K
4 x 50 Desc on 1
3 x 200 75 Free/50 stroke/75 Free R:15
5 x 100 Odds Free/Evens - IM
100 EZ 50 S/50 K
6 x 50 K FAST
8 x 25 FAST on 30
300 P breath 3,5,7 x 100
3000

Wednesday, April 13, 2011

4/12/11 Barry

300 Swim

200 K

2(3 x 50) on 1 1st set drill, 2nd set build

2 x 200 on 3, breath every 3

2 x 150 on 2:15 breath every 5

2 x 100 on 1:30/1:40/1:50, breath every 7

2 x 50 on 45/55/1:05, breath every 9

2 x 25 on 30 No breath


3 x

3 x 50 @ 80% on 50

2 x 50 @ 90% on 50

1 x 50 FAST on 1


6 x 25 on 45 FAST!

200 EZ 3200

Monday, April 11, 2011

4/11/11 Shaun

400 swim
200 kick
300 pull

3 x set @ 15 seconds rest
{
300 = 3 {50 drill + 50 swim descend}
200 - swim stroke count
150 - descend to last 50 sprint
100 - kick
50 - sprint
}

total = 3300

Saturday, April 9, 2011

4/9/11 John D.

400 Free
7 x 100 K, P, D, Sc, Stroke, P, S R:5
2 x 200 50K/50 Swim
100 En-2 on 1:25/1:35/1:45
100 En-1 on 1:40/1:50/2
200 En-2 on 2:50/3:10/3:30
100 En-1 on 1:40/1;50/2
300 En-2 on 4:15/4:45/5:15
100 En-1 on 1:40/1:50/2
400 En-2 on 5:40/6:20/7
100 En-1 on 1;40/1:50/2
500 En-2 on 7:05/7:55/8:45
100 En-1 on 1:40/1:50/2
600 En-2 on 8:30/9:30/10:30
100 En-1 on 1:40/1:50/2
700 En-2 on 9:55/11:05/12:15
100 En-1 on 1:40/1:50/2
5000

Y Nationals Taper
600 Free
400 IM K/D
3 x 100 Desc
6 x 50 S/D 3 free/3 IM order
3 x 100 1650 Pace
3 x 50 500 Pace
6 x 25 build
2-300 EZ
2100

Friday, April 8, 2011

4/8/11 Maria

300 Swim
200 K
200 P
8 x 50 25 DR/25 S r:10

3 x
300 on 4:30/5/5:30
200 on 3/3:20/3:40
100 on 1:30/1:40/1:50

6 x 50 Kick R:10 fast
200 EZ
3400

Wednesday, April 6, 2011

4/6/11 Tom B.

Warm-up 300 swim, easy Stretch (300)
Drills 4 x 100
#1: IM kick
#2: IM stroke drill
#3: IM swim, focus on max DPS for all strokes
#4: 25 fly build / 25 easy free / 25 back build / 25 easy free / 25 breast build / 25 easy free / 25 free build / 25 easy free • RI=:10 (400/700)
Main
1 x 300; 4 x 100
1 x 300; 3 x 100
1 x 300; 2 x 100
300's: •
IM Swim: - 1st round: 100 IM / 100 IM / 100 IM; Descend IM's 1->3 within the 300 -
2nd round: 200 IM, DPS / 100 IM build -
3rd round: 300 IM, build each stroke • Rest :20 after each 300
100's: • Freestyle swim: -
Set of 4: Moderate; RI=:10 -
Set of 3: Faster; RI=:10 -
Set of 2: FASTEST on cruise RI=:05 •
Extra :30-1:00 after the last 100 in each set (1800/2500)

Swim or Pull
1 x 300: Free with every 3rd length breaststroke
1 x 200: Free with every 2nd length backstroke
1 x 100: All free •
Pick your rest • Focus is on excellent technique and length in stroke • Low heart rate (600/3100)
Warm-down 1 x 100 All easy swim or drill (100/3200)

Monday, April 4, 2011

4/4 - Nick G.

Triathlon 101

Warm Up
250S
250K
250P
5 x 50 Drill

Main Set
500 Swim :20 rest
50 Kick No fins - FAST
2 x 250 Swim :20 rest
50 Kick No fins - FAST
4 x 125 Swim :15 rest
50 Kick No fins - FAST
5 x 100 Swim :10 rest
50 Kick No fins - FAST

Cool Down

3200 + cool down

Sunday, April 3, 2011

3/28/11 Frank

500s
500k
500p
200 back swim
200 breast swim
6x50 s from middle of pool
10 x 25 fun variety
2500 yds

Saturday, April 2, 2011

4/2/11 John D.

400 S 300 K 200 P 100 Dr 6 x 50 scull 1) ft 1st/on front/arms overhead 2) Head 1st/on front/arms overhead 3) ft 1st/on back/hands @ hips 4) mid scull 5) head 1st/on back/hands @ hips 6) head 1st/on front/hands @ hips 6 x 50 Freestyle Breakdown 1) entry 2) stretch 3) catch 4) down-insweep 5) out-up sweep 6) release 10 x 50 drill Odd-Catch-up/Even- 1 arm 400 K neg split w fins 10 x 50 Drill Odd- weak arm/Even - X-backs 600 P 3,5,7 or 2,4,6 by 100 12 x 25 1) perfect 2) build 3) 12 1/2 EZ/12 1/2 BLAST! 4) SPRINT! 300 EZ 4800

Wednesday, March 30, 2011

3/30/11 Chris L.

300 S 200 K 300 P 200 IM Drill 7/8/10 x 100 on 1:30/1:50/2 200 Drill 4 x 100 (50 K on side/50 Swim) no fins r:15 8 x 50 on 1 25 sprint/25 EZ 200 EZ 3200/3000

Friday, March 25, 2011

3/25/11 Brad

400 Free
200 IM K/D
3 x 100 Desc
6 x 50 S/D x 25
6 x 50 build
1500
starts/sprints

Non Meet W/O
300 S
200 K
300 P
200 IM Dr
200 W/fins

300 @ 65% 10-15 sec rest between ea.
100 @ 80%
200 @ 65%
200 @ 80%
100 @ 65%
300 @ 80%

6 x 50 S/D x 25
200 EZ
2800/2900

Wednesday, March 23, 2011

3/23/11 Matt S.

Warm Up
400 S
300 P
200 K
100 D
1000
Main Set
4/5/6 150s Build by 50s on 2:15/2:30/2:451 min. rest
4/5/6 100s strong (80%) on 1:25/1:35/1:501 min. rest
4/5/6 50s strong (90%) on :45/:50/1:00/1:151 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

Monday, March 21, 2011

3/21/11 John D.

400 S
4 x 100 Choice mix
4 x 50 build
9 x 100 Odd - Build
400 S or P En-1 None meet people 80%+
2 x 200 P R:20
300 En-1 R:20
2 x 100 P R:15
100 Ez
3500

Saturday, March 19, 2011

3/19/11 John D.

500 S
400 IM or Stroke K/D x 25
6 x 50 scull choice r:10
200 K + 4 x 50 K last 2 hard
100-200 rehearsal swim

Dist
4 x 400 on 5:20/6/6:30 R:20-30
1) en-1 2) en-2 3) Hard 4) eZ
600 p EZ
2 x 100 1650 pace
8 x 100 Drill
5000

Others
6 x 150 on 2:20/2:40/3 last 50 6 beat k
300 EZ
4 x 25 200 pace
4 x 100 3-2-1-0

IM
3 x 200 Drill IM
2 x 200 IM fast turns
300 Bk 10-1, + 100 Brst w/dble PO
4 x 75 fly/back/Br, Back/Br/Fr, Br/FR/Fly, Fr/Fly/Back
P800

Friday, March 18, 2011

3/18/11 Nick Q.

100 S
200 K
300 P
300 S
200 K
100 P
4 x 200 IM
25 Drill/25 Swim, rotating 50 FAST, starting with the last 50, #2 is 2nd to last 50, #3 is 2nd 50, #4 is 1st 50.

Meet people working on relay exchanges
Others
3 x 300 neg split
200 EZ
3100

Wednesday, March 16, 2011

3/16/10 Chris T.

Warmup:
300S
200K
200P
4 X 75 S/K/D by 25
Main set:
600S or P, 60-65%, 20 sec rest, maintain even pace
4 X 50S, IM order, 20 sec rest
400S, 60-65%, 20 sec rest
4 X 50 Free, fast 20 sec rest
200S, 60-65%, 20 sec rest
8 X 25 sprint on :40
Cool down:
200P, 200D
3200

Monday, March 14, 2011

3/14 - Sara

Warm Up
300S
200K no fins
300P
200 Dr

Main Set
6 x 75 EZ/Fast/Mod by 25 (1:15/1:25/1:30)
6 x 75 EZ/Mod/Fast by 25 (1:10/1:20/1:25)
4 x 50 Sprint :50/1:00
200 EZ
4 x 50 Sprint :45/:50
200 EZ
8 x 25 Sprint :30

Cool Down
200EZ

TOTAL 3100

Saturday, March 12, 2011

3/12/11 John D.

400 S
200 K
300 P
300 3-2-1-0 x 75
4 x 75 50 Scull/25 Swim r:10
5(4 x 50) on 55 odd - choice, even desc 1-4
10 x 50 on 1 90% En-3
3000

220-age=___ x .9=__ /6 =
Age/HR En-1 En-2 En-3
30 20 25 28.5
40 19 24 27
50 18 23 25.5
60 17 22 24

Other
10 x 100 on 1:30/1:40/1:50 En-1 65%
4000

Dist
3(8 x 100)
1st set - En-1 on 1:35/1:45/1:55
2nd En-2 on 1:30/1:40/1:50
3rd on 1:35/1:45/1:55 Odd En-3, even En-1
cooldown 6 x 100 O-50K/50S, E-50 K/50 Dr
6000

Friday, March 11, 2011

3/11/11 Jerry K.

300 S
200 K no fins
250 Pull
6 x 75 R:15 breath 3,5,7
6 x 75 r: 15 Free/stroke dr/Free
6 x 75 r:30 Stroke/Free/Stroke - stroke is fast, free is EZ
6 x 75 R:30 IM no Free
6 x 75 Free Fast on 2
100 EZ
3100

Wednesday, March 9, 2011

3/09/11 Jenny L.

300 S, 300 P, 100 K no fins
2 x 200 moderate R:10
3 x 100 25 fast/25 mod/25 fast/25 mod R:30
2 x 200 steady, r: 10-15
4 x 100 descend r: 10, r:15, r:20 after each
4 x 50 on 1:05 FAST
4 x 50 on 1 FAST
4 x 50 on :55 FAST
4 x 50 on :50 FAST
100-200 ez
3100/3200

Friday, March 4, 2011

3/4/11 John D.

300 S
2 x 150 K
300 P
2 x 150 Drill, 1 free, 1 stroke
8 x 25 scull, ft/mid/rear/choice 1400

Other
S or P
7/8 x 50 breath 3,7 x 25 on 50/1 1800
8 x 25 on 35 choice Stroke 2000
5/6 x 50 breath 5 on 50/1 2300
6 x 25 on 35 fast 2450
4 x 50 on 50 desc 2650
4 x 25 fast on 1:10 All out! 2750

2/3/4(4 x 100) on 1;30/1:40/1:50 Every 4th all out! 4350
3 x 100 Cu/3pt/glide 4650

Dist
12 x 100 on 1:30/1:40/1:50 50 DPS/50 build w/apprx 15-20 sec rest 2600
6 x 400 on 5:20/6/6:30 en-2 (80%) 5000
200 EZ 5200
10 x 75 Odd 50 Dr/25K, even swim on 1:10 5950
400 P 6350

3/4/11 Mark Liabo

Warmup:
Swim 300, Kick 100, Pull 200
4 x 75: 25 Kick (no board), 25 Drill, 25 Swim 900
Main Set:2 X 100 - 200 – 300 – 200 - 100 Free 1800
6 x 75: 25 descend 450
Cool Down:200 EZ 200
Total 3350

Wednesday, March 2, 2011

3/2/11 Nic Carew

300 S
200 K
300 Drill - mix strokes
2(3 x 50) on 1 desc 1-3
3 x 100 build on 1:30/1:45/2
8 x 200 R: 30
1) 50 FAST/150 EZ
2) 100 FAST/100 EZ
3) 150 FAST/50 EZ
4) 200 FAST
5) 150 EZ/50 FAST
6) 100 EZ/100 FAST
7) 50 EZ/150 FAST
8) 200 FAST
4 x 50 Drill (CU, Weak-arm, 3 Pt, 1 arm)

Monday, February 28, 2011

02/28/11 Jennifer R.

200 each SKD
4 x 50 build on 1 800
4 x 300 on 4:30/5/5:30 2000
200 pull easy R:30 2200
4 x 25 fast on :40 2300
200 pull easy R:30 2500
4 x 25 fast on :40 2600
200 pull easy 2800
200 EZ/Dr 3000

Saturday, February 26, 2011

2/26/11 John D.

400 Swim
200 K choice or IM
150 Free Drill (CU, 3 pt, glide)
150 Stroke Drill
100 Choice
16 x 50 on 55 w/fins odd - stroke Drill, Even - K w/fins strong
8/9/10 x 100 on 2/1:45/1:30 Odd - Free Build, Even - Stroke or IM 2800

Dist
2 x
800 R:45 En-1
300 R: 1 min En-2
2 x 100 Fast on 1:25/1;35/1:45 En-3 + 30 sec rest after set

300 SKD x 50 5700

Other
6 x 100 on 1:25/1:35/1:45 En-2
2 x 50 EZ Stroke Drill
10 x 25 on 40 Stroke
2 x 50 on 1 EZ Free Dr
6 x 50 on 1 FAST En-3
2 x 50 on 1 EZ choice
2 x 100 FAST on 4
400 SKPD 4950

Friday, February 25, 2011

2/25/11 Becky Z.

300 S
200 K
200 P
100 Dr 800
2(4 x 50) on 1 descend 1200
5 x 100 Rest :20 Odd - medium, even - FAST 1700
500 Swim - pick pace up when lights are switched off 2200
5 x 100 Odd - Kick, Even - Pull 2700
8 x 25 on 40 sprint, last 2 on 1 min. 2900
200 EZ 3100

Wednesday, February 23, 2011

2/23/11 Barry

4 x 200 SKPRev IM
6 x 50 build Odd IM order, Even Free
3(3 x 25 FAST on 35 by sets IM order + 100 EZ)

3(3 x 75 IM FAST no free FAST + 100 EZ)
300-400 P
200 EZ Dr CD
2900

Monday, February 21, 2011

2/19/11 John D.

600 Free + 200 K/200 P/200 Drill 1200
3 x (100 build on 1:30/1:45 + 75 stroke on 1:15/1:25 + 50 K/D on 1/1:10 + 25 Sprint) 1950

Dist/400 IM
15 x 100 R:15 + 200 Fly Dr 3650
10 x 100 R:15 + 200 Back Dr/S x 50 4850
5 x 100 R:15 + 200 Breast dr/K-S x 50 5550
500 S or P Breath 3-5 6050

Stroke/Mid-Dist
6 x 100 Free on 1:30/1:45 + 200 Fly Dr 2750
3(4 x 50) Specialty R:1 min + 200 Bk D/S x 50 3550
5(4 x 25) on 40 Odd sets Free desc, even sets stroke + 200 Brst SKDS 4250
3 x 100 cool down
4550

2/21/11 Shaun

Skp 300
3 X 100 descend 5s / 1:35 / 1: 45 / 2: 00
3X{100 pull on 15s + 4 X 25 on 15s @ 80%}
50 @ 10s sprint, 2X25 @ 5s sprint
300 drill
200 kick
4X100 continious descend by 100
200 recovery
3000

Friday, February 18, 2011

02/18/11 Maria

300 swim 200 kick 200 pull
8 x 25 odd stroke even free :30 8
x 75 stroke - no free :15 SR
4 x 75 free :10 SR
6 x 75 IM :15 SR
4 x 75 free :10 SR
12 x 25 odd fast even easy :30
200 warm down
3050 Total yards

Wednesday, February 16, 2011

2/16/11 Chris L

4 x 200 SKPS
4 x 50 build on 1
6 x 25 O - 12 1/2 Blast-12 1/2 EZ, E - Sprint
7/8 x 100 on 2/2:15 FAST Best Possible Average
200 Drill
2 x 100 50 K on side, no fins/50 Swim EZ
8 x 50 on 1:15 FAST
200 EZ Long gliding strokes
2950

Monday, February 14, 2011

2/14/11 Nick G.

300 S/200 K/200 P + 4 x 25 800
3 x
300 S
100 K no fins
200 S build
4 x 25 sprint
200 EZ
3100

Saturday, February 12, 2011

2/12/11 John D.

5 x 200 SKPDS
5 x 100 (50K/50 Swim) choice r:10
4/5 x 50 descend on 1

Other
3 x
4 x 25 on 35 (12 1/2 Blast/12 1/2 EZ)
4 x 100 on 1:25/1:35/1:45/1:55 En-2 (80%)
100 EZ
P4 x 200 on 2:50/3/3:15
250 EZ
4900

Dist
800 P r:30
4 x 100 on 1:25/1:35/1:45 90% FAST
600 P r:30
4 x 100 on 1:25/1:35/1:45 90% FAST
400 P r:30
4 x 100 on 1:25/1:35/1:45 90% FAST
300 EZ/Dr
5050

Friday, February 11, 2011

2/11/11 John D.

300 S, 200 K, 300 P 800
400 IM K/D or 5 x 100 build on 1:30/1:40/1:50 1200/1300
2(3 x 50) Y K/11 K/ streamline 1500/1600
2 x 100 scull ft/mid/rear/swim 1700/1800
400 Smooth @ 65% r:20 on 6/6:30 2100/2200
4 x 100 odd strong stroke, even smooth free on 1:30/1:40/1:50 2500/2600
all free is @ 80% (En-2)
2 x 200 smooth on 3 @ 65% r:15 2900/3000

Age 65% 80%
30 20 25 beats for 10 sec
40 19 24
50 18 23
60 17 22

Wednesday, February 9, 2011

2/9/10 Tom B.

Warm‐up
1 x 300 swim, easy – S T R E T C H
(300)
Drills
4 x 125
• 25 4‐kick drill / 25 free / 25 rhythm or catchup drill / 50 free
• RI=:10
(500/800)
Main
3 x 300; 3 x [ 1 x 200; 1 x 100 ]
300's:
• Freestyle swim:
#1: 4 x [ 25 "pick‐up" / 50 easy ]
#2: 4 x [ 40 "pick‐up" / 25 easy ]
#3: All "pick‐up"
• On cruise + :10 or RI=:20
• Extra 1:00 after the 3rd 300
200's:
• Freestyle swim, descend 1‐>3
• On cruise + :05 or RI=:15
100's:
• Freestyle swim, ascend 1‐>3
• Keep your times less than :07 from first to third
• On cruise + :05 or RI=:10
(1800/2600)
Kick/Swim
6 x 75
• ODDS: 25 kick, easy / 25 kick, build / 25 swim, easy
• EVENS: 25 swim, build / 50 kick, FAST
• Boards OK
• RI=:10
(450/3050)
Warm‐down
1 x 100 All easy swim or drill
(100/3150)

Tuesday, February 8, 2011

2/7/11 Frank

Tee Shirt workout
3x150 skd by 50
300 reverse im
4x50 im order
Tee Shirt ON
200 ez- get used to it
4x100 increase speed in each 100
4x100 e,f,e,f by 25
4x50 easy, sprint by 25
Tee Shirt OFF
100 Timed
200K keep kick underwater
4x25 stroke
2600 yds

Saturday, February 5, 2011

2/5/11 John D.

1. 10 min S
4 x 50 scull ft/mid/rear/swim
2. 4(4 x 75) on 1:15
Fly
1)25 r arm, 25 left, 25 2r2l2w
2)K 25 r side/25 left/25 back
3)50 free/25 fly breath 2up 1 down
4)4 fast fly strokes off each wall then ez free

Back
1)K25 right side/25 left side/25 back
2)25 1/2 recovery/50 Swim back
3)25 back swim/25 progression drill/25 back swim
4) 25 dbl arm back/50 back

Breast
1)25K arms front/25 K arms back/25 slide k
2) 50 pkg/25 breast swim
3)50 free with flip/25 breast w dbl underwater pullouts
4) 25 fast free/50 3 strokes above 3 strokes below water

Free
1)25 K right side/25 K left side/25 x-backs
2)50 3 strokes 10 k/25 6 beat k swim
3)50 3 pt/25 build
4)25 streamline k/25 12 1/2 BLAST-12 1/2 EZ/25 sprint

3. Free/Back
2 x
2 x 75 K Fast on 1:30
100 breath 3/7 x 50
2 x 125 75 fast/50 EZ

3. Fly - work with 3 fast fly kicks off wall
2 x
150 2R2L2Whole w/fins r:20
8 x 25 on 40
50 EZ on 1:30

3 Dist
8 x 150 on 2:10/2:20 En-1
8 x 100 on 1:25/1:35/1:45 En-2
8 x 50 on 1/05 FAST

4. 15 x 100 on 1:30/1:40/1:50

3

Friday, February 4, 2011

2/4/11 Brad

300 Swim
200 K
300P
200 IM Dr
200 K w/fins

2 x thru
8 x 25 odd sprint/even EZ
4 x 50 stroke IM order
2 x 100 1st free, 2nd IM
200 build each 25
200 P (100 Free/100 Brst)
100 EZ
3100

Monday, January 31, 2011

1/31/11 Silas

300 SKS or SPS most did 300 of each
300 S
6 x 50 on :45/50/55
300 K
6 x 50 on 40/45/50
300 P
6 x 50 on 35/40/45
200 K
400 IM
8 x 50 on 1 25 build/25 sprint
200 long and ez
3300 or 3900

Saturday, January 29, 2011

1/29/11 John D.

5 x 200 SKPDS
4 x 150 SKPD choice
3 x 100 SKP free or IM
4 x 50 desc on 1
100 on 1:45/1:55/2:05 IM Dr
4 x 50 ascend on 1
100 Frbkbrfr on 1:45/1:55/2:05
4 x 50 on 1 build
Others
4 x (300 FAST on 4:30/5/5:30 + 50 EZ on 2)
4 x 100 Odd K/D w/fins, even D/S x 50 w/fins
4500

Dist
10 x 50 on 50 En-1 3200
3 x 500 on 7:20 FAST 4700
8 X 50 on 50 En-1 5100
1 x 500 on 7:20 5600
200 Ez 5800

Friday, January 28, 2011

1/28/11 Nick Q.

300 SKP
400 Rev IM SDKS x 25
6 x 150 R: 20 Free/stroke/free
4 x 200
1) Free R:15
2) IM S/D x 25 R:20
3) Free r:15
4) Rev IM Swim/Fr
200 EZ
3300

Wednesday, January 26, 2011

01/26/11 Chris T.

300S
200K
200P
500S w/fins, easy -- work on efficiency of stroke
3 X 200S, active recovery, 20-30 seconds rest 25F 25E 50F 50E 25F 25E
2(6 X 50) w/fins, sprint on 1:15 +300 active recovery -- 50S, 50K, 50D
3000

Monday, January 24, 2011

1/24/11 - Sara

WARM UP
300 S
100 K
300 P
100 K
300 Dr
100 K

MAIN SET
3 x 300 Breathe every 3/4/5 by 100 on 4:00/4:30/5:00
3 - 4 x 200 DPS on 2:30/3:00/3:15
3 - 4 x 100 on 1:20/1:30/1:40

100 EZ
6 x 25 Sprint on :40

COOL DOWN
100

TOTAL 3350 - 3650

Friday, January 21, 2011

01/21/11 Jerry K.

12 x 100 (on 1:45)
3 swim
3 drill
3 kick
3 IM
12 x 75 (on 1:15)
3 build
3 free/stroke/free
3 moderate / fast / moderate
3 IM by 25 (no free)
12 x 50 (on 1:00)
4 descend
4 25 moderate / 25 sprint
4 IM (by 25 or 50 - your choice)
2700 + cool down

Wednesday, January 19, 2011

1/19/11 Jenny L.

400 Swim/200 Drill/200 Kick
2 x 200 moderate
400 relaxed
4 x 100 (25 fast/75 relaxed) 15 sec rest
8 x 50 (25 fast/25 relaxed) 10 sec rest
2 x 200 moderate
4 x 100 (25 fast/75 relaxed) 15 sec rest

3200 Total Yards

Monday, January 17, 2011

1/17/2011 Dennis

300 warmup
200 kick
300 pull
3-50 drill (head down)
3-50 drill (navel toward wall)
3-50 drill (floating arm)
3-50 drill (catchup)
3-50 e-m-f (swim golf-add your strokes and time together. Try to speed up without reducing your total "score."
200 Free, Straight-Rest
200 Free, Broken :10 at each 50
200 Free, Broken :05 at each 50
(Count strokes lengths 2 & 4)"
400 cool down

2550

The drills are based on Terry McLaughlin's book and video seriers "Total Immersion."

Saturday, January 15, 2011

1/15/11 John D.

300 S
8 x 50 25 K stroke/25 Free
300 P
8 x 50 25 stroke drill/25 build free 1400
4 x 150 on 2/ 2:15/2:30 en-1 (65%)
4 x 100 on 1:30/1:40/1:50 En-2 (80%)

Other
5(4 x 100) 1st set on 1:40, 2nd on 1:35, 3rd on 1:30, 4th on 1:25, 5th on 1:20
all 90 %
16 x 50 on 1 K/S x 25 Odd is stroke
100 broken 10 sec @ 50, 5 sec @ 75
300 EZ/Dr
5200

Dist
3 x 1000 R:45 1st = every 4th length fly, 2nd every 4th 100 IM, 3rd En-2 + (80%+)
10 x 50 on 55 odd pace, even - ez
200 EZ
6100

Friday, January 14, 2011

1/14/11 Mark Liabo

Warm Up
400 swim
300 pull
200 kick
4 X 50 IM order drill 1100
Main set
6 X 150 middle 50 stroke (IM without free) on 3 min
4 X 100 IM on 2 min/2 min 15 sec
8 X 50 on minute descend 1-4, 5-8 1700
Cool down 300Total 3100

Wednesday, January 12, 2011

1/12/11 Nic C.

300 Fr
200 IM K/D
200 K
6 x 50 desc 1-3, 4-6 on 1 1000
4 x 200 1800
1) 50 fast/150 65-80%
2) 100 fast/100 65-80%
3) 150 fast/50 65-80%
4) 200 Fast

8 x 100 on 2 best Ave 2600
6 x 50 Fast on 1 2900
100 EZ 3000

Monday, January 10, 2011

1/10/11 Jennifer R.

300 swim
200 kick
200 pull
100 drill 800
3X50 descend 950

Main:
300 swim R:20 1250
4X75 on 1/1:10/1:20 1550
200 R: 20 1750
4X50 on 50/55/1 1950
100 EZ 2050

Saturday, January 8, 2011

1/8/11 John D.

3 x (200 S + 100 K + 4 x 50 desc) 3rd set stroke
10 x 75 r: 10
Odd - 50 drill/25 S
Even - 50 S/25 Scull
Drill - Bk = 10K 1 stroke, Br = Dble UW PO + 1P 3K, Fly 3 k off wall + 2R2L2W, Fr = fist, 1 arm
Fly drills

Other 100 x 100

1,000 10 x 100 @ 5 seconds rest (warm-up pace)
2,000 10 x 100 Drill / Swim @ 1:40
3,000 10 x 100 Kick (with fins) @ 1:35
4,000 10 x 100 Pull @ 1:40
5,000 10 x 100 Pyramid of Stroke @ 1:45
100 Free
75 Free / 25 Stroke
50 Free / 50 Stroke
25 Free / 75 Stroke
100 Stroke
100 Stroke
75 Stroke / 25 Free
50 Stroke / 50 Free
25 Stroke / 75 Free
100 Free
5,500 5 x 100 IM (fins optional) @ 1:40
6,000 5 x 100 Stroke @ 1:40
6,500 5 x 100 Free @ 1:35
7,500 10 x 100 Kick (with fins) @ 1:35
8,000 5 x 100 Drill @ 1:40
8,500 5 x 100 IM (fins optional) @ 1:40
9,000 5 x 100 Stroke @ 1:40
9,600 6 x 100 Free Descend @ 1:40, 1:35, 1:30,
1:25, 1:20
10,000 4 x 100 Warm-down Choice @ 15 seconds rest

Friday, January 7, 2011

1/7/11 Becky Z.

300 S
200 K
300 P
4 x 50 build on 1
4 x 100 1st and 3rd lengths fast on 1:30/1:40/1:50
400 P
4 x 75 build, E-M-F x 25
300 Swim
4 x 50 descend on 1
200 K
4 x 25 sprint on 30
400 (100 Drill/100 EZ)
3300

Wednesday, January 5, 2011

1/5/11 Barry

600 Swim every 4th length Back
300 K, 300 P
3 x 200 build on 3
6 x 100 on 1:20 or 10 sec rest
100 EZ
12 x 50 on 55, E, E, Fast
200 Cooldown
3100

Monday, January 3, 2011

01/3/11 Shaun

Warm up300 swim100 kick200 pull
Main
8x50@10s
1x250@25s
2x200@20s
3x150@15s
4x100@10s
5x50@10s drill - catch up long pull or one arm
10x25@20s sprint
Total 3000
Based on janet evans

Saturday, January 1, 2011

1/1/11 John D.

400 S, 300 P, 200 K, 100 Dr 1000
8 x 50 scull 1400
1) ft 1st, on back, hands overhead
2) head 1st, on back, hands @ hips
3) ft 1st, on ft, hands overhead
4) head 1st, on ft, hands @ hips

400 S + 2 x 200 P + 4 x 100 K + 8 x 50 Desc 3000
2 x 200 S + 4 x 100 P + 8 x 50 K + 400 Desc 4600
4 x 100 S + 8 x 50 P + 400 K + 2 x 200 Desc 6200
10 sec rest between each, 30 sec rest after each round
6200