Friday, December 30, 2011

12/30/11 Nick Q.

400 Swim
300 K
200 P
2 x 100 Scull 1100
8 x 50 drill/Swim x 25 on 1 1500
8 x 75 build by 25 (EMF) on 1:10/1:15 2100
8 x 150 odd breath 3,5,7 x 50, even swim 3300
200 cooldown
3500

Wednesday, December 21, 2011

12/21/11 Silas

300 (100SKP)
12 sets of Christmas
Twelve 25s drilling 300 (take turns choosing the drill)
Eleven lengths no stopping 275 (choice of stroke/equipment)
Ten strokes of freestyle 25 (take only 10 strokes for 25 yards)
Nine flipper 50s 450 (freestyle w/ fins on SHORT rest interval)
Eight breaths for 50 50 (50 free; space out your breaths)
Seven strokes of breaststroke 50 (and 7 strokes for butterfly coming back)
Six 50s IM 300 (w/ fins 2 X [FL/BK..BK/BR..BR/FR]
Five lengths of kicking 125 (choice; end in the deep end)
Four minutes med ball priceless
Three sprints choice 75 (3 X 25 choice, all out)
Two lengths of scull 50 (choice of scull)
And a silent swim to cool yourself
down
50 (choice)
WARMDOWN 300 easy

Monday, December 19, 2011

12/19/11 Brad

200 SPKDS
6 X 75 KDS IM Order
6 x 100 Odds Free/Evens IM
6 x 50 EZ/Med/fast on 1
6 x 25 on 45 Sprint choice

100 SPKDS
3000

Saturday, December 17, 2011

12/17/11 John D.

400 S
300 P
200 K
2 x 50 drill 1000
3 x the following
25 scull head 1st, on back, hands @ hips
25 ft 1st, on ft, hands overhead
25 mid scull
25 rear scull 1300

3 x 300
1) 150 S Moderate + 100 K solid + 50 P Strong R:10 in between
2) 100 S Mod + 50 K solid + 150 P Strong
3) 50 S Mod + 150 K Solid + 100 P Strong 2200

2 x
300 Swim breath 3,4,5 x 50
200 IM or 80% Free
100 (50 Tech/50 Fast) 3400

300 Drill even 50's 3700

Friday, December 16, 2011

12/16/11 Matt S.

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
6 50s strong (80%) on :45/:50/1:00/1:15
1 min. rest
6 25 sprint, Odd stroke, Even free on :25/:30/:35/:45

14500/1700/1950

300 DPS cool down

Total 2750/3000/3250

Wednesday, December 14, 2011

12/14/11 Barry

300 Swim
200 K
300 P 800
4 x 50 Build 1000
200 EZ 1200
9 x 50 on 1 every 3rd Fast 1650
200 Med 1850
6 x 50 alt EZ/HARD 2150
200 Fast 2350
3 x 50 Fast on 1 2500
5 x 100 SKPDS EZ
3000

Monday, December 12, 2011

12/12/11 Becky

300 Free
100 IM Dr
200 kick
100 IM Dr
300 P
6 x 50 on 1 Odd Free, even stroke

25 fly
50 Back
75 Free/Br/Fr or Br/Fr/br
100 IM
125 Odd 25s swim, Even 25's FAST
150 Pull breath 3,5,7
175 50 Free/75 Stroke/50 Fr
200 K
175 50 Free/75 Stroke/50 Fre
150 P Breath 3,5,7
125 odd 25 Swim EZ, Even 25's Fast
100 IM
75 Free/br/free
50 Back
25 Fly
200 Cool
3100

Saturday, December 10, 2011

12/10/11 John D.

200 S/100 IM Dr
200 K/100 IM Dr
200 P/100 IM Dr
4 x 100 Desc on 1:40/1:50
10 x 100 on 1;35/1:45 w/fins Odd-Fist, Even-drill
2700

Other
300 on 4:30/5/5:35 En-1
6 x 100 on 1:45/1:55/2:05 IM or stroke
400 on 5:30/6 En-2
200 Ch/Dr cooldown
4200

Dist
2 x 700 R:40
200 Choice/dr Cooldown
4300

Friday, December 9, 2011

12/9/11 Nick W.

400 Swim
200 Kick
300 Pull
100 Drill
400 5:45/6
4x100 1:40/1:45/1:50
300 4:30/4:45
3x100 1:40/1:45/1:50
1x200 2:45/3:00
2x100 1:40/1:45/1:50
1x100 1:30/1:35/1:40
1x100 1:40/1:45/1:50

Wednesday, December 7, 2011

12/7/11 Mark L.

400 S
4 x 50 K
4 x 50 P
4 x 200 on 3/3:15
100 EZ
4 x 100 on 1:45/2
100 EZ
5 x 50 on 1 P?
100 EZ
5 x 50 Fast on 1
100 EZ
8 x 25 on 40 1-4 fast, 5-8 fly arms/flutter k, double arm back, breast arms/dolphin K, 3 free strokes/4 backstrokes
3 x 100 SKP EZ

Monday, December 5, 2011

12/5/11 Jenny L.

300 S
200 K
300 P 800
3 x 100 1. Drill, 2 steady, 3 build 1100
6 x 50 25 fast/25 steady 1400
4 x 100 75 Swim/25 with a 6 beat kick 1800
4 x 200 R:20-30 80% 2600
6 x 50 on 1 FAST 2900
8 x 25 on 45 Fast 3100
100 EZ
3200

Saturday, December 3, 2011

12/3/11 John D.

400 S
4 x 100 25 K/25 Dr (2 free,2 stroke)
400 P
3 x 100 Scull
2(3 x 50) on 1 desc
2 x 50 K no fins
2 x 100 R:15 Choice S
2 x 100 R:15 Choice K
2 x 150 R:15 Choice S
2 x 150 R:15 25 K/25 Stroke Same stroke
2 x 200 S or P
6 x 50 on 1 FPA on 1
2 x 100 50 CU/50 1 arm
200 S or P Ez
4000