Monday, June 27, 2011

6/27/11 Nick W.

200 swim
200 pull
200 kick
4 x 100 on 1:40/1:50/2:00 1000
4 x 200 easy down fast back 1800
4 x 100 neg split 2200
4 x 100 descending 2600
4 x 50 easy 2800

Friday, June 24, 2011

6/24/11 Nick G.

400 W/u

Ladder

3x100
2x200
1x300
1x200
2x100

1x150 build (2 sets)
3x50 build

easy 100

Total = 2500 meters

Wednesday, June 22, 2011

6/22 - Sara

Warm Up
300S/200K/300P

6 x 50 Kick No fins 25 EZ/25 Fast R :10
6 x 50 Kick No fins 25 Right side/25 Left side R :10

4 x 150 100 80-85%/50 Active recovery R :10-15

300 Pull Breathe every 3/5 by 50

Cool Down
200 EZ

TOTAL - 2500M

Friday, June 17, 2011

6/17 - Jerry

Wednesday, June 8, 2011

6/08/11 Nic C.

3x300 S/K/P
6x50 (50 Dr/50 Build)
4x150 R:15s-20s
Odd - Ez/Fast/Ez x 50
Even - Fast/Ez/Fast x 50
2x300 R:60s
Steady Pace 80%
6x50 (tarzan/swim x 25)
300 cool
3000

Monday, June 6, 2011

6/6/11 Becky

300 S
200 K
300 P
100 Dr 900

6 x 50 build 1200
5 x 100 odds fast, evens DPS 1700
6 X 50 KICK 2000
5 X 100 Odds free, evens stroke 2500
300 breath 3,5,7 x 100 2800

Friday, June 3, 2011

6/3/11 Shaun

400 s
200 k
300 p
5 x 100 - drill / swim
6 x 200 build by 50 @ 30 sec
4 x 50 fun - count - eyes closed - breast - under water
100 cool down

2900 total

Wednesday, June 1, 2011

6/1/11 Barry (first LC WO)

WU

300 free
200 kick
300 pull

8x50 :15RI (1-4 drill; 5-8 descend)

4x200 :30RI ‘triathlon swim simulation’ as (50 sprint, 100 steady, 50 sprint)

100 easy

6x50 kick :15RI (easy in shallow end, fast in deep end)

200 cool-down