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