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