Wednesday, August 31, 2011

08/31/11 Nick G.

400,200,300 skp;
2/3x(100@1:30 + 75@1:10 + 50@:50 + 25@:30)
200fr
10x50 @:50
4x50 k @1:15 no fins
6x100 @1:40
CD 100

Friday, August 26, 2011

8/26/11 Chris T.

200S
200K
200P

Main set
4 X 300S, 30 second rest. Stretch out, comfortable pace

2 X (4 X 50S fast, 20 second rest,
200S easy immediately following,
4 x 25S fast, 15 second rest,
100S easy immediately following)

Cool down -- choice

3000 + cool down

Wednesday, August 24, 2011

8/24/11 Matt

400 S
300 P
200 K
100 D 1000

Main Set
4/5/6 x 150s Build by 50s on 2:15/2:30/2:45
1 min. rest
4/5/6 x 100s strong (70%) on 1:25/1:35/1:50
1 min. rest
4/5/6 x 50s strong (80%) on :45/:50/1:00/1:15
1 min. rest
4/5/6 x 25 sprint, Odd stroke, Even free on :25/:30/:35/:45

1300/1625/1950

300 DPS cool down

Total 2600/2925/3250

Wednesday, August 17, 2011

8/17/11 - Sara

WARM UP
300S
200K
300P

Main Set (Do this twice)

200 R:30
100 R:30
Broken 200 R:10 @ 100/:15 @ 200
Broken 100 R:10 @ 50 /:15 @ 100
200 EZ

6 x 50 Fast/EZ by 25 on 1:00

COOL DOWN
200

TOTAL 2900M

Monday, August 15, 2011

8/15/11 - Dennis

Warmup

500 swim

300 kick

300 pull


Main-4x500

500 e-m-f-m-e by 100s

500 each 100 gets faster

500 negative split the second 250

500 ascend, first 1-2 fast, last 3 cooldown


3100

Friday, August 12, 2011

8/12/11 Brad

Warm-up
300S
200P
200K
200 IM Drill by25
Total 900

Main set
4 X 50 ON 1MIN
200 SWIM 20 SECONDS REST
4X 50 ON 1MIN STROKE
200 SWIM 20 SECONDS REST
4 X 50 ON 1MIN
200 SWIM 20 SECONDS REST
4X 50 ON 1MIN STROKE
200 SWIM 20 SECONDS REST
Total 1600

Bonus
2 X 150 – middle 50 stroke 10 seconds rest between each
Total 300

200 cool down

TOTAL
2500 PLUS COOL DOWN AND/OR BONUS

Wednesday, August 10, 2011

8/10/11 Jenny L.

200 swim, 200 pull, 200 kick
6 x 50 on :60 (first 1/2 fast, second 1/2 cruise)
8 x 100 (5 seconds rest between)
4 x 150 (10 seconds rest between)
2 x 250 (15 seconds rest between)

2,800 meters total, plus any cool down done

Monday, August 8, 2011

8/08/11 Jerry

Warm-up:
500 swim, 200 kick, 300 pull

Drill set:
3 x 100 - 25 catch-up + 50 swim en2+ 25 catch-up
3 x 100 - 25 cross back + 50 swim en2 + 25 cross back

Stroke:
4 x 100 IM - first and last 100 IM en1, 2nd and 3rd are en2

Endurance Set:
1 x 1000 continuous swim broken as follows:
100 ez
25 fast
100 ez
50 fast
100 ez
75 fast
100 ez
75 fast
100 ez
50 fast
100 ez
25 fast
100 ez

Friday, August 5, 2011

05/05/11 Silas

compliments of Nick G.

400 W/u

Ladder

3x100
2x200
1x300
1x200
2x100

1x150 build (2 sets)
3x50 build

easy 100

Total = 2500 meters

Monday, August 1, 2011

8/1/11 Jennifer

warm-up

400 swim
200 pull
100 kick
3 X 100 drill/swim by 50 (cu, 3 pt, xback)

Main

500 swim - descend by 100
2 x 250 - moderate - 20 sec. rest
5 x 100 - build

200 cool down -

2700