Monday, November 28, 2011

11/28/11 Chris T.

300S
200K
300P

2 X (4 X 75), 1st 4: mid 25 stroke, 2nd 4: build by 25

Main set:
3 X (6 X 50, 80-90%)
2nd 3 on an interval 10 second faster than 1st 3 (ex. 1st 3 on 60 sec., 2nd 3 on 50)

After 1st set: 200K no fins
After 2nd set: 300P
After 3rd set: 400 cool down

3200

Saturday, November 26, 2011

11/26/11 John D.

500 S
2 x 150 #1 K no board, #2 k on side
5 x 100 50 scull/50 Drill
1) Ft-CU
2) Mid-1 arm
3) rear-x-backs
4) ft 1st,ft,overhead-fist
5) choice
300 (50 back, 25 Breast, 25 Free) x 3

Stroke (Fly, Back, Free)
2 x the following
4 x 25 on 40
4 x 50 on 1
4 x 75 on 1:20
4 x 100 on 1:40
1st one of the set is single arm
2nd one of the set is 2R2L2W
3rd one of the set is kick on side
4th one of the set is swim
6 x 150 K/s x 25
6 x 50 swim/drill x 25

Stroke (Breast)
4 x the following
25 slide kick on :45
25 double pullouts
50 Free, w flip turn and 4 fast strokes off wall on 1:20
6 x 150 K/S x 25
6 x 50 S/Dr x 25 cooldown

4 x the following
75 Breast long on 1:20
50 Breast Build on 1
25 Breast Fast on 40
50 EZ Free
6 x 150 K/S x 25
6 x 50 S/Dr x 25 cooldown

Dist
2 x 400 En 1 on 5:45/6 (20-30 sec rest)
2 x 50 on 1:15 En-3
2 x 300 En 1 on 4:30/4:45 same
2 x 50 on 1:15 En-3
2 x 200 En 1 on 3
2 x 50 on 1:15 En 3
5 x 100 on 1:45/1:55 Odd IM, Even Free
300 SDS

Wednesday, November 23, 2011

11/23/11 Matt W.

300 swim, 200 kick, 300 pull
4x50 drill, IM order on 1:00
4x100 IM 1:40/1:50/2:00 interval
4x25 stroke
4x100 IM 1:40/1:50/2:00 interval
4x25 stroke
50,100,150,200 15 sec. rest interval
200,150,100,50 30 sec. rest interval
The ladder was slow build to the end with the first 50 being the slowest and the last 50 the fastest.
Cool Down

Total Yards: 3000 + cd

Monday, November 21, 2011

11/21/11 Chris L.

400 S
200 K
300 P
200 IM Dr

200 Dr (catch-up, fist, 3-pt, xback)
2 x 100 Build
8 x 50 on 1:15
200 EZ
8 x 50 on 1:15
3 x 100 Breath 3,5,7 by 100
2800

Saturday, November 19, 2011

11/19/11 Nick/John

300 S
4 x 100 50K/50Dr
300 P
4 x 50 build

2)Free
7 x 100 w/fins, 50CU/50 1 arm on 1:45/2
6 x 50 on 1:15 fist choice stroke

2)Stroke
10 x 100 w/fins
fly - 3 R only/3 left only
back - 3 right only/3 left only
breast - breast arms - 25 fr k/25 dolphin K
Free - 50 CU/50 1 Arm

3) Others
2 x
2 x 250 hypo 3,5 x 50
8 x 25 on 40 choice Stroke 80%+
1 x 100 Back or EZ Free
400 Swim or pull EZ cooldown
4200

3) Dist
2 x 800 R: 45
1200 S or P
5000

Wednesday, November 16, 2011

11/16/11 Paul B.

10 x 50 K/Dr 1-4 Free, 5-10 is Rev Im order 2 ea
300 P
4 x 125 IM, last 25 is long ez free 1300
400 50 K/50 Swim 1700
8 x 50 mid to mid on 1 2100
4 x 125 IM same 2600
200 CD 2800

Monday, November 14, 2011

11/14/11 Tona

300 S
300 P
3 x 100 K
3 x 100 build 1200
10 x 50 k/d 1700
2(6 x 150) on 2/2:10/2:15/2:20 En-2 (80%)
15-20 sec RI, 2nd rnd (5 sec faster) 1:55/2:05/2:10/2:15 3500
200 CD 3700

Saturday, November 12, 2011

11/12/11 John D.

400 S
2 x 75 (25 Dble arm back, 25 k, 25 scull)
300 Choice (S,K,DR,P,etc)
2 x 75 same
200 Choice (different then the 300)
2 x 75 same

2 x thru the following
2 x 50 S Cross legs on 1:15
75 K
2 x 25 fast on 45
6 x 200 Odd back
6 x 100 K 50 stroke/50 Choice 3600
2 x 150 SDS, DSD CD 3900

Friday, November 11, 2011

11/11/11 Maria

400 swim
200 kick
200 pull
8 x 25 o-drill e-build :30

100 fast 2:00
100 fast 2:00
200 IM 3:45
100 fast 2:00
200 IM 3:45
300 moderate 4:30
100 fast 2:00
200 IM 3:45
300 fast 5:00
400 moderate

warm down
3000 yards

Wednesday, November 9, 2011

11/9/11 Dennis

400 swim

300 kick
5-50 drill
1) chest/head down
2) catchup
3) navel toward wall

4-150 last 50 fast
200 pull

4-150 middle 50 fast
200 kick free down fly back

4-150 first 50 fast
200 warm down

3350

Monday, November 7, 2011

11/7/11 John D.

300 Swim 300
3 x 50 Drill 450
200 K no fins, no board on side 650
2 x 50 build 750
100 P 850
6 x 75 25 Free/50 Build 1300
2 x 300 R:15-20, R: 30 after 2 1900
2 x 250 2nd one faster then first 2400
2 x 200 2800
2 x 150 3100
2 x 100 3300
2 x 50 Cooldown 3400

Saturday, November 5, 2011

11/5/11 John D.

2 x 400 1-Choice, 2-50K/100 Drill/50 Choice 800
8 x 75 25 Free/50 Build 1400
4(4 x 50)on 1/1:05 1-Free desc, 2-P ascend, 3-Stroke Desc, 4-stroke Ascend 2200
4 x 150 on 2/2:15/2:30 En-1 2800
4 x 100 on 1:30/1:40/1:50 En-1 3200
4 x 50 on 1 En-1 3400
2 x 150 on 2/2:15/2:30 En-2 3700
2 x 100 on 1:30/1:40/1:50 En-2 3900
2 x 50 on 1 En-2 4000
1 x 150 on 2/2:15/2:30 En-3 4150
1 x 100 on 1:30/1:40/1:50 En-3 4250
1 x 50 on 1 En-3 4300
300 S or P Long and EZ 4600

Or

T-3000 BPA

Friday, November 4, 2011

11/04/11 Nick Q.

400 Swim
300 K
200 Dr
100 Scull

4 x 75 kds x 25, choice 1300
4 x 75 emf x 25 Free 1600
6/8 x 100 on 2/2:30 BPA 2200/2400
4 X 50 ON 1 w/fins FAST 2400/2600
6 x 25 on 40 Fast 2550/2750
4 x 50 Drill CD 2750/2950

Wednesday, November 2, 2011

11/2/11 John D.

300 S
200 K no board
300 Rev IM KDS x 25
2(4 x 50) on 1 1) IM order Dr/Build x 25, 2) Free - build/Sprint x 25
4 x (75 build + 50 DPS + 25 Fast + 3 x 100)
1) 75, 50, 25 Fly + 3 x 100 Free
2) 75, 50, 25 Back + 2 x 100 Free + 100 IM
3) 75, 50, 25 Breast + 1 x 100 Free + 2 x 100 IM
4) 75, 50, 25 Free + 3 x 100 IM 3000
2 x 100 CD
3200