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