Wednesday, July 27, 2011

7/27/11 Nic C.

300 Fr
200 Pull
100 Kick
3x100 build-up
3 times thru
150 Fast
50 Ez
6x50 Desc 1-3
6x50
Odd – Run/Swim x 25
Even – underwater as far as possible, swim rest
100 cool
2800

Monday, July 25, 2011

7/25/11 Shaun

400 s
200 k
400 p
4 x 150 (drill - stroke - sprint)
50 scull
10 x 100 tread water then swim. increase by 10 seconds (dont touch wall after treading - open water start)
150 cool down

2800 total

Wednesday, July 20, 2011

07/20/11 Barry

WU

300 free
200 kick
200 pull
6x50 drill (odd stroke, even free) 1000

Main
8x100 (odd IM, even free) :20-30 RI 1800
300 pull breathe 3/5/7/7/5/3 by 50 2100
4x100 kick :20RI 2500
6x50 odd fast, even ez 2800

CD
100 ez 2900

Friday, July 15, 2011

7/15/11 Chris L.

3x300 S, K, P
100 Stroke
100 on 2
200 on 3:45
300 on 5:30
100 K
300 on 5:30
200 on 3:45
100 on 2
100 K
200 Stroke
200 Cool down

Wednesday, July 13, 2011

7/13/11 Jenny Lorenz

Warm up: 400 swim, 200 kick, 200 Pull, 200 Drill (50 catch up, 50 3 count per side, 50 finger drag, 50 touch back)
Main Set:
10 x 50 (1st 5 steady pace with 10 seconds rest, 2nd 5 fast with 20 seconds rest), 200 EZ pull,
8 x 100 (Descend 1 - 4)
Cool down: 200 EZ pull
Total meters 2700

Wednesday, July 6, 2011

7/6/11 Brad

Warm-up
200S
100K
200P
500 WARMUP TOTAL
4 X 50 SWIM build 1 to 4 FAST (200) ten sec rest between
400 S OR P easy recover Stop and wait
4 X 50 SWIM build 1 to 4 FAST (200) ten sec rest between
300 S or P easy recover Stop and wait
4 X 50 SWIM 1 & 3FAST 2 & 4 Easy (200) ten sec rest between
200 S Stop and wait
4 X 50 SWIM 1 & 3FAST 2 & 4 Easy (200) ten sec rest between
100 S
1800 main total 2300 + Extra 200 + cool down
EXTRA
4 X 50 SWIM WITH FINS (200)
200 -300 cool down