Monday, October 31, 2011

10/31/11 Coach Frankenstein

Halloween scary workout

Move to a different lane, this will be uncomfortable and scary
5 min swim
5 min kick
5 min Pull

1650 swim - Sorry 16x50 4-drill, 4-stroke, 4-build, 4-pull/kick combo

200 Tombstone kick- hold kickboard vertical and like a wall in front of you

3x100 fly - not fly - sprint on 2 min

6x25 scary swims- corkscrew, underwater, feet first, frankenstein walk, dolphin

BOO

Saturday, October 29, 2011

10/29/11 John D.

1) 100 S,K,Bk,K,S,BK
4 x 100 (50 rear scull/50 Swim)
4 x 50 (25 Fast/25 fly K on back)
2) 16 x 50 w/fins
a) Fly - Odd - breath 3 down/2 up, even- 3L3R arms
b) Back - Odd - 25L, 25R, Even - 5 sec roll
c) Breast - Dble PO w/dolphin K
d) Free - 25 L, 25 R arm down 2000

3) Others
2 x thru
100 K main stroke
50 K Free
25 drill
125 Swim 2400

4)6 x
75 Free on 1:15/1:20
100 IM/stroke on 1:40/1:50
50 Free 1-3 on 1 mod, 4-6 faston 1:15 3750
300 En-1 cooldown 4050

3) Dist
4 x 400 R:20-30 Desc 3600
2 x 400 r:20-30 Desc 4400
#2 Cooldown

Friday, October 28, 2011

10/28/11 John D.

300 Swim 300
150 CU 450
200 K no board 650
150 x-backs 800
300 Swim 1100
3(4 x 25) on 30 drill/build/ 1/2 Blast/Sprint 1400
550 S or P En-1 1950
2 x 100 Fastest interval Possible 1:10/1:20/1:25/1:30 2150
450 S or P En-1 2600
2 x 100 Fastest interval possible 2800
350 S or P 3150
2 x 100 Cool Down 3350

Wednesday, October 26, 2011

10/26/11 John D.

300 S
200 K
300 P 800
6 x 50 on 1 dr/build x 25 1100
8 x 25 on 40 odd - 12 1/2 Blast, 12 1/2 EZ Even - Sprint 1300
6/7/8 x 125 on 2/2:15/2:30 90% Hard! 2050/2175/2300
100 CU/EZ x 25 2150/2275/2400
100 arm down on Breathing side 2250/2375/2500
300/400 K w/fins (300 no fins) no board, on side 2650/2775/2900
100 EZ 2750/2875/3000

Monday, October 24, 2011

10/24/11 Matt S.

Warm Up
400 S
300 P
200 K
100 D

1000

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

1300/1650/1950

300 DPS cool down

Total 2600/2950/3250

Saturday, October 22, 2011

10/22/11 John D.

400 Fr
400 IM dr/fr x 25
3 x 100 scull @ least 2 ft/m/r/s
6 x 50 on 1 dr/s 1-3 IM, 4-6 Free
8 x 25 fly breakdown
2 x 25 chest pulse
2 x 25 R 1 left arm up, 1 left arm down
2 x 25 L 1 right arm up, 1 right arm down
2 x 25 2R2L2W
2 x 25 4 Kick fly w/fins
3 x 200 150 Fly (50 R, 50 L, 50 4K fly) + 50 Back
300 S or p
6 x 100 on 1:30/1:40
200 Dr CD
3500

Friday, October 21, 2011

10/21/11 Becky

200 S
100 Dr
200 K
4 x 50 build

4 x 50 fast on 50/55/1
3 x 100 Easy on 1;40/1:50/2
1 x 200 Mod on 3/3:10/3:20
4 x 50 moderate on 55/60
3 x 100 FAST on 1:30/1:40/1:50
1 x 200 EZ on 3:15/3:20/3:25
4 x 50 EZ on 1
3 x 100 Mod on 1:35/1:40/1:50
1 x 200 Fast on 2:45/3/3:15
100 EZ
4 x 25 fast on 40
200 EZ
3000/3200

Wednesday, October 19, 2011

10/19/11 John D. PM

400 S
IM
200 IM Dr 600
6 x 50 1-3 IM order K/D, 4-6 Free k/d 900
3 x 200 150 Fly (50 R, 50 L, 50 4 K fly), 50 Back w/fins 1500
3 x 200 IM w/fins R:30
200 EZ/DR x 50

Free
3 x the following
100 Build free
50 K no board
50 dr 1000

3 x the following
300 on 4:30
200 on 3
100 on 1:45 2800

200 EZ/DR x 50 3000

10/19/11 Barry

300 S
200 K
300 P
300 RIMD

2 x
4 x 75 fl/bk/br, bk/br/fr, br/fr/fl, fr/fly/bk
mid 25 fast
300 S or P

8 x 75 50 build/25 Fast stroke
200 Free
3100

Monday, October 17, 2011

10/17/11 Nick W.

200 swim
200 pull
200 kick
200 drill
200 swim

4 x 100 on 1:40/1:50/2:00
4 x 200 80%
4 x 100 neg split 1:45/1:55/2:05
4 x 100 descend
100 EZ
3100

Saturday, October 15, 2011

10/15/11 John D.

400 S
7 x 100 choice mix
2 x 200 50 K/50 Dr no fins

Dist
100 En-2 R:20
100 En-1 R:20
200 En-2 ""
100 En-1
300 En-2
100 En-1
400 En-2
100 En-1
500 En-2
100 En-1 3500
4(3 x 25) w/fins IM order no free
100 EZ
3900

Heart Rate Range
age En-1 (65%) En-2(80%)
30 20 25
40 19 24
50 18 23
60 17 22

Other
10 x 50 on 1 Free
5 x 100 on 1:40/1:50 Free
2 x 50 Choice
8 x 50 stroke on 1
4 x 100 on 1:40/1:50
2 x 50 choice on 1
4 x 25 sprint on 1 w/fins
50 EZ
4 x 25 Drill
3750

Wednesday, October 12, 2011

10/12/11 Jenny L.

200 S, 200 K, 200 P, 200 D - cu, xback, fingertip, fist
4 x 50 on 1 build 1000
8 x 125 on 2:10/2:20/2:30 2000
4 x 100 IM on 2 2400
8 x 75 choice on 1:15/1:25 3000
100 EZ
3100

Monday, October 10, 2011

10/10 - Jerry

WARM UP
500 Swim
Kick set with fins
100 w/ board
100 on side
100 on back
150 dolphin (no board)
100 Breast
300 Pull

MAIN SET
12 x 50 Stroke/Free by 25 (1-4 Fly, 5-8 Back, 9-12 Breast)
6 x 75 Free/Stroke/Free by 25 (1,2 Fly, 3,4 Back, 5,6 Breast)
3 x 100 Free/Stroke/Stroke/Free (1-Fly, 2-Back, 3-Breast)

COOL DOWN
200

TOTAL
2900

Saturday, October 8, 2011

10/8/11 John D.

400 Free
2 x 125 (75 Free/50 x-backs)
300 P or stroke or RIMD(KDS)
2 x 75 (50 Free/25 CU
200 K
2 x 25 K on side L & R
25 up, down, Around _ Progression Drill Back
25 CU Back
25 Double arm
25 spin
8 x 25 Breast Breakdown
2 x the following
1 x 200 En-1 20-30 sec rest
2 x 150 En-1 20-30 sec rest
3 x 100 on 1:30/1:40/1:50 En-2
4 x 50 on 1 200 pace
Back - All
Fly & Br only 50's
50 EZ 3700
800 S or p
4500

Friday, October 7, 2011

10/7 - Sara

300S
200K
200P
8x 50 Drill

Twice through this set on (3:00,3:20,3:40):
175 Mod/25 Fast
150 Mod/50 Fast
125 Mod/75 Fast
100 Mod/100 Fast

100EZ

8 x 25 SPRINT on 1:00

200Cool Down

TOTAL
3,000

Wednesday, October 5, 2011

10/05/11 John D.

300 S
200 K
300 P
2 x 100 Scull Ft/Mid/R/Swim
4 x 50 Desc on 1
4 x 25 on 35 odd-12 1/2 Blast, 12 1/2 EZ Even - build
8 x 100 on 2 FAST! BPA
6 x 50 on 1 odd Catch-up, Even x-backs
6 x 50 w/fins on 1 FAST Concentrate on the kick!
200 EZ
2900

Monday, October 3, 2011

10/3/11 John D.

500 Swim
100 K
100 P
100 Free on 1:30/1:40/1:50/2
100 ABF (anything but free) on 1:50/1:55/2/2:10
100 K on 2/2:15/2:30
2 x 100 Free on 1:30/1:40/1:50/2
100 ABF on 1:50/1:55/2/2:10
100 K on 2/2:15/2/2:30
3 x 100 Free on 1:30/1:40/1:50/2
100 ABF on 1:50/1:55/2/2:10
100 K on 2/2:15/2:30
4 x 100 free on 1:30/1:40/1:50
100 ABF on 1:50/1:55/2/2:10
100 K on 2/2:15/2:30
5 x 100 free on 1:30/1:40/1:50
100 Drill
100 CD
3200

Saturday, October 1, 2011

10/1/11 John D.

600 Free
8 x 100
Odd - bk/fr x 50 R:10
Even - Fr K/Br x 50 R:10

Backstroke Breakdown
400 Breath toward bleachers
6 x 25 Back drills
1) bk k arms @ sides 10 K ea side
2) 1/4 recovery
3) 1/2 recovery
4) R arm only
5) L arm only
6) up, down, around

200 P
300 S, good rotation, count strokes every even length, Max DPS, and Neg Split
2(3 x 25) on 35 EZ, Med, FAST
3 x 100 Cool
3100