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