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)