Friday, December 28, 2012

12/28/12 Nick Q.

400 swim
300 kick
200 pull

6x100 25 drill/75 build by 25, 10 seconds rest

4x125 Progressively faster, 20 seconds rest
-1st 100 moderate/25 Fast
-2nd 75 moderate/50 fast
-3rd 50 moderate/75 fast
-4th 25 moderat/100 fast

5x200 - all fast/long rest, 4:00/4:10/4:20/4:30

Cool Down
100-200

Saturday, December 22, 2012

12-21-12 Frank Mayan workout- Swim * 500 yards crawl warmup (continuous swimming) * 4 x 100 yards crawl, resting :15 between (do not breathe within 4 strokes of approaching the wall or 4 strokes after leaving the wall) * 10 x flip turns (practice taking 4 strokes and doing a flip turn followed by 4 strokes without a breathe) * 2 x 200 yards crawl fast swim (swim at a fast pace and focus on completing the turns like you practiced them) * 4 x 200 IM focusing on turns (concentrate on making clean transitions between strokes as you make your turns) * 400 yards crawl (breathe every 4th stroke and do not breathe within 4 strokes of the wall, do flip turns on all turns) * 500 crawl warmdown (swim slowly and relax)

Wednesday, December 19, 2012

12/19/12 John D.

300 S/300 P
2 x (2 x 50 build on 1 + 75 Kick)
200 Swim doing 1 summersault in middle of pool both directions
6 x 25 with a flip in the middle of pool, changing directions fast and initiate the momentum with a strong kick
2(6 x 25 + 2 x 100 Frees on 1:30/1:40/1:50)
Round 1 = 25's are stroke on 40
Round 2 = 25's on 20
3 x 150 R:15-20  2450
1)  breath 3,4,5 x 50
2)  breath 4,5,6
3)  breath 5,6,7

4 x 25 Fast on 30 w/fins   2550
2 x 50 EZ - dr/Swim x 25 2650

Monday, December 17, 2012

12/17/12 David T.

800         4x200 S/K/P/D
1000       4x50 build on 1:00
1600       2x300 65% (20-30s rest)
2200       4x150 75% (20-30s rest)
2800       3x200 65% (20-30s rest)
3100       6x50 sprint on 1:00 (most lanes used some or most of these as a cooldown)

Saturday, December 15, 2012

12/15/12 John D.

3 x 200 SKP
4(4 X 25) on coach
1) Free - CU/Weak arm/arm down on breathing side/x-backs
2) Br - Slide K/2R2L2Whole/1P3K/Dolphin K
3) BK - R/L/Progression Drill/10 K-1 stroke
4 ) Fly - R/L/2R2L2W/4K
200 Scull x 50 Front/Mid/Rear/Swim
200 choice
4 x 50 Tennessee Turns
4 x 50 build on 1
4 x 25 on 30 odd - 12 1/2 Blast/12 1/2 EZ, even Sprint
2 times thru
100 build on 1:30/1:40/1:50
300 P R:20
4 x 25 sprint on 35  2900

Other
6 x 100 on 1;30/1;40/1;50 En1  3500
200 En1          3700
5 x 100 on 1:30/1:40/1:50 En1+  4200
250 En1+             4450

Dist
2 x 150 on 2:15/2:25 (r:15)  3200
300 En2   3500
2 x 200 on 3/3:15/3:30 (r:20)  3900
400 En2  4300

Friday, December 14, 2012

12/14/12 Jenny L.

200 Swim
100 K
200 P
100 K
200 Dr
100 K
4 x 50 build on 1
2 x 100 IM Drill
4 x 100 IM
200 Swim Free
4 x 75 Fly,bk, br/Bk Br Fr/Br Fr Fly/ Fr Fly Bk
200 Free
4 x 50 stroke
200 Swim
200 EZ CD
3000

Wednesday, December 12, 2012

12/12/12 Matt S.

Warm Up
500 S
400 D
300 K

1200

Main Set
12 x 75s Build by 25s on 1:00/1:05/1:15
1 min. rest
12 x 50s D/S on :50/1:00/1:15
1 min. rest
12 x 25s sprint, Odd stroke, Even free on :30/:35/:45

1800

12 laps (300) DPS cool down

Total 3300

Monday, December 10, 2012

12/10/12 Matt W.

300 swim
200 kick
200 pull
100 drill
4x50 build on 1:00
2x300 @ 80% r:15
4x200 @ 80% r:15
6x100 @ 80% r:15   3000
4 x 75 KDS x 25 Cooldown
3300

Saturday, December 8, 2012

12/8/12 John D.

200 S
100 K
200 P
100 K
200 Dr
100 K
2(4 x 50) on 1 Rd 1- build, Rd 2 Descend
8 x 75 R:10 Odds - 50 Dr/25 S, Evens - 25 scull/50 swim
  1) fly drill - 4 dolphin K off wall + 4 K fly
  2) back - 10 K-1 stroke
  3) breast - double underwater pullouts + 1P3K
  4) Free - either fist or 1 arm

Dist
800 P En1
8 x 100 En2on 1:30/1:40/1:50
600 P En1
6 x 100 En2 on 1:30/1:40/1:50
400 P En1
4 x 100 En2 on1:30/1:40/1:50
200 EZ Dr/S x 50
5500

Other
2 x 400 En1 R:30
4 x 100 3 Fr/1 stroke
2 x 300 En1 R:20
3 x 100 2 Free/1 stroke
2 x 200 En2 R:20
2 x 100 50 Free/50 stroke
100 Free En2
200 Dr/free x 50 EZ
4700

Friday, December 7, 2012

12/07/12 Brad

100 S
150 K
200 P
150 K
100 IM Dr   700
6 x 25 on 45 w/fins  odds - no breath, evens - dolphin k on back  850

2 times the following
2 x 50 on 1  En3 (90%)
2 x 100 on 2 En3
100 P long relaxed
2 x 50 on 1 En3
2 x 100 on 2 En3  700/1400=2250
3 x 150 mid 50 stroke R:10 2700
200 EZ  2900

Wednesday, December 5, 2012

12/5/12 - Sara

WARM UP

300 SWIM
100 KICK no fins
300 PULL
100 KICK no fins
300 DRILL
100 KICK no fins

4 x 50 BUILD

MAIN SET

20 x 75 (5 sets of 4) 1:15/1:20/1:30/1:45
SET
1 - 25 STROKE FAST/50 FR EZ
2 - 75 FR EZ
3 - 50 STROKE FAST/25 FR EZ
4 - 75 FR EZ

COOL DOWN
200 EZ BREATHE 3/4/5

TOTAL 3,100

Monday, December 3, 2012

12/3/12 - Jerry

WARM UP
3 x 100 Swim
3 x 100 IM
3 x 100 Pull?

6 x 50 Drill Pushoff wall underwater dolphin as far as you can 6 strokes to the wall

Complex 1000
100 Fast
50 EZ
100 Fast
50 EZ
100 Fast
50 EZ
100 Fast
50 EZ
100 Fast
50 EZ
100 Fast
50 EZ
100 Fast

4 x 25 Back

Saturday, December 1, 2012

12/01/12 John D.

2 x thru
300 S build last 2 50's
200 K build last 50
100 Stroke Drill  1200
8 x 50 scull/swim x 25   1600

Dist
2-3 times thru
3 x 300 on 4:30/5 En1+
5 x 100                    3000/4400
rd 1) 100's FreeIM(no fly, do free instead)
rd 2) 100 last 50 fast
rd 3) 100 pull

Others
4 times thru
2 x 75 build on 1:15
2 x 100 En2 on 1:30/1:40/1:50
2 x 25 Sprint on 45  1600/3200
10 x 100 S or P En1 on 1:30/1:40/1:50  4200

Friday, November 30, 2012

11/30/12 - Dennis


Warmup
100-150-200-150-100 RI :10

Main Set
4x400 300 free/100 recovery
300s-int. drops :05 each time, starting at 5:25/5:45
4-100s quick, on 2:10
4-50s quick, on 1:10

200 cooldown

3100

Wednesday, November 28, 2012

11/28/12 John D.

300 S
200 K
200 Dr
300 P  1000
2(3 x 50 + 2 x 25)  1400
Rd 1) 50's build, 25's 12 1/2 Blast
Rd 2) 50's EMF, 25's Sprint
2(4 x 75) on 1:45 90% + FAST! R: 30 extra after 4  2000
400 P breath 3,5,7,9, or 2,4,6,8 x 50  2400
100 Cool
2500

Monday, November 26, 2012

11/26/12 John D.

200 SKPDS          1000
6 x 50 on 1 EMF    1300
3 x 150 on 2:30/2:40/2:50 
3 x 150 on 2:25/2:35/2:45  2200
3 x 150 on 2:20/2:30/2:40  2650

Saturday, November 24, 2012

11/24/12 John D.

800 (100 Free/IM Dr)
2 x 200 (50 K/50 arm down on breathing side)
2(4 x 25) alternate front scull/mid scll
2(4 x 50) on 1 1st set buld, 2nd set desc
2 x thru
300 En1 R:20
6 x 100 IM/Stroke/P w/restricted breathing
400 En2 R:20
200 choice
3300/4800

Friday, November 23, 2012

11/23/12 Chris T.

Warmup:
200D
200S
200K
200P

8X50 2 turn 50's on 1:15, emphasize the streamline. Slow pace, try to keep SL until past the flags

Main set:
2X(12X50)S, 10-15 seconds rest
Free/fly
Fly/free
Free/free
Free/back
Back/free
Free/free
Free/breast
Breast/free
Free/free
Free/free
Free/free
Free/free

2nd time through, every 3rd 50 is kick, and the 2nd 25 of swims are fast.

8X75 on 1:20/1:30/1:40, last 25 IM order

200 cool down

3200

Thursday, November 22, 2012

11/22/12 John D.

3 x thru
300 S
150 K
2 x 75 P

600 w/fins 100 K/100 S
P 2 x 300 every 4th length Fast
K 2 x 200 En2 stroke k w/fins
K/S 2 x 300 fast swim w/fins (KSK)(SKS) x 100
P 2 x 200 Every 4th length fast
K 2 x 100 Fast En3
S or P 400 EZ ch
5000

Wednesday, November 21, 2012

11/21/12 Chris L.

300 Free/back x 50
300 Every 3rd length Breast
3 x 100 (50 fist, 50 K)
2 x 25 overkick no push
100 Rev IM Dr
200 P
10 x 25 K streamline No board

Monday, November 19, 2012

11/19/12 Chris C.

300 S
200 K
300 P
6 x 50 25 front scull/25 swim - working on good front catch and elbows high
6 x 75 on 1:10/1:20/1:30 Odd - stroke/free/stroke, Evens - EMF
8 x 150 1-4 Pull, 5-8 swim Odds EZ/Fast/EZ  Evens Fast/EZ/Fast
100/200 Drill swim x 25 or 50

Saturday, November 17, 2012

11/17/12 John D.

300 S
2 x 100 Drill #1 Catch-up, #2 arm down on breathing side
300 P
2 x 100 K
2 times the following
4 x 25 front scull
2 x 50 1) 3 sec glide on each side 2) 2 sec glide
75 EMF x 25
2nd time thru
4 x 25's reverse scull on 25's (feet first)
2 x 50's 1) 1 sec glide 2) 0 sec glide

5 x 200 on 3/3:15/3:30  En1
4 x 50 K
4 x 200 on 3/3:15/3:30 En1 +
  Hypo
  1) 2,3,4,5 x 50
  2) 3,4,5,6
  3) 4,5,6,7
  4) 5,6,7,8
4 x 50 K
3 x 200 on 3/3:15/3:30 En2  4350
4 x 50 dr/S x 25
4650

Friday, November 16, 2012

11/16/12 Becky

300 Free
200 P
200 K
3 x 100 Build  1000

4 x 25 on 30 En3  
100 EN1 on 1:40/1:50/2
4 x 50 on 55 En3
200 En1 on 3/3:15/3:30
4 x 75 on 1:15/1:20 En3
300 En1 on 4:30/4:45/5/5:15
4 x 100 En2 on 1:30/1:40/1:50
400 P En1
200 EZ Dr/Swim x 50
3200

Wednesday, November 14, 2012

11/14/12 Barry

400 S, every 4th length back
200 K
300 IM KDS x 25
4 x 25 Dolphin/Breast K combo 2 x 25 1 dolphin K-1 brst K, 2 x 25 2 dolphin k, 1 Br K
2 x 100 IM
3 x 50 D/S x 25 R: 15
4 x 25 fly R:15
2 x 100 Free
3 x 50 Back D/S
4 x 25 Back
2 x 100 IM R:15
3 x 50 D/S
4 x 25 Breast
2 x 100 Free
3 x 50 D/S
4 x 25 Free
2800

Monday, November 12, 2012

11/12/12 Nick C.

200 swim
200 kick
200 dr
>
4 x 50 desc
>
> 3 x
>  4 x 50 r:10s   @ 330/345
>  2 x 100 r:20s  @ 315/330
>  1 x 200        @ 300/315
> 80% thres En2
>
> 4 x 100 @ 145 / 155 cool

Saturday, November 10, 2012

11/10/12 John D.

T-3000 Postal or

600 Free
6 x 100 Odds 50 Bk/50 Free, Evens 50 K/50 Br
400 P
4 x 100 w/fins odds - Drill, evens - scull
200 K
2 (4 x 25) on 35 desc 1-4
4 x 200 on 3/3:15/3:30 En3 R20-30
800 P 2,4,6,8 or 3,5,7,9 breath
6 x 150 K/D/S MIX
4900

Friday, November 9, 2012

11/09/12 Nick Q.

300 S
200 K
4 x 50 drill Catchup, x-back, fingertip, fist
2 x 100 faddle, 1 fin, 1 paddle on opposite arms and legs.
200 fist swim with fins or 200 holding top of paddle  1100
8 x 25 w/fins on 30 odds - streamline K underwater, Evens - build  1300
2 x (5 x 100 on 1:25/1:35/1:45 + 200 P breath 3,5,7,9 or 2,4,6,8 Easy, make breathing)  2700
200 Cooldown
2900

Wednesday, November 7, 2012

11/07/12 John D

300 S
300 RIM KDS x 25
2 x 100 Scull - Ft/m/r/swim
200 Free on 3/3:10/3:20
2 x 100 IM on 1:50/2/2:10
6 x 25 Fly on 40
200 Free
2 x 100 Rev IM
6 x 25 Back on 40
200 Free
2 x 100 IM
6 x 25 Breast on 40
200 Free
2 x 100 Rev IM
6 x 25 Free
3000

Monday, November 5, 2012

11/05/12 Nick G.

400 S, 200 K, 300 P
2 x thru
200 on 3/3:10/3/20
150 on 2:15/2:25/2:30
100 on 1:30/1:40/1:50
50 on 1
2 x thru
175 on 2:50/3/3:15
125 on 2:15
75 on 1:15
25 on 30
2 x thru
150 on 2:30/2:40/2:50
100 on 1:30/1:40/1:50
50 on 1
25 on :30
2 x thru
100 on 1:30/1:40/1:50
75 on 1:15/1:20/1:25
50 on 1
25 on :30

Saturday, November 3, 2012

11/03/12 John D.

4 x 300(100Dr/100K/100 S) Rev IM order
8 x 25 K 2 ea stroke on 35
8 x 25 on 35 2 each stroke #1 Dr, #2 Swim   1600
Other-Stroke
8 x 100 2 each stroke IM order Dr/S x 25  2400
400 IM S/Fr x 25 + 2 x 200 IM Dr/S  3200
8 x 100 Free Rn1 R:15-20   4000
800 desc x 200's    4800

Dist/Free
4 x 150 KDS x 50  2200
400-300-200-100 P pick a distance for a stroke pull  3200
400 En1 R:15-20   3600
2 x 400 En2 R:15-20 on 6/6:15/6:30  #1 tolerable and hard, #2 Hard and unfortable En2+  4400
4 x 50 D/S x 25  4600

Friday, November 2, 2012

11-2-12 Coach Frank T-shirt workout 500 choice 8x50 s (2x6 stroke, 2x no breath flip, 2x no breath flags, 2x no kick) 12x25 kick with fins 2-back dolphin 2- back dolphin hold kickboard up 2-free 2- underwater Put on t-shirt 300 s 200 100 k 200 s 100 breast, 100 back 300 p Take off t-shirt 100 Sprint for time 100 ez 2500 yards

Wednesday, October 31, 2012

10/31/12 John D.

300 S
200 K
300 P
2 x 100 #1 10 K/1 stroke  #2 fist w/fins
8 x 25 on 40
7 x 50 on 55
6 x 25 on 35
5 x 50 on 50
4 x 25 on 30
3 x 50 on 45
2 x 25 on 25
1 x 50 on 40  2300
150 S  2450
100 K 2550
50 Dr  2600
Cooldown

Saturday, October 27, 2012

10/27/12 John D.

400 S
400 (50 K/100 Dr/50 doggie paddle) x 2
4 x 75 25 Free/50 build on 1:30
4(4 x 50)
1st set on 55/1 desc
2nd set scull - front/feet 1st, on back or stomach, hands overhead/mid/rear
3rd set - dr/build/12 1/2 Blast-12 1/2 EZx2/sprint
4th set - repeat scull
4 x 150 R:10-15 En1 Pull ok
4 x 100 R:10-15 En1
4 x 50 on 1 En1   3100
100 En1 R:15-20
3 x 150 r:15-20 K w/fins or swim En2
3 x 100 r:15-20 K w/fins or swim En2
3 x 50 r:15-20 Kw/fins or swim En2  4100
2 x 100 En1 r:15-20
2 x 150 En2 r:10-15 or En3
2 x 100 En2 r:10-15 or En3
2 x 50 En2 r:10-15 or EZ 4900

Friday, October 26, 2012

10/26/12 Jenny L.

300 S
200 K
200 P
100 Dr (touch back/finger tip drag/fist/catchup)  800
4 x 50 on 1  Build   1000
7 x 100 on 1:30/1:40/1:50 En2 1700
50 EZ               1750
5/6/7 x 100 on 1:40/1:50/2 En3  2250/2350/2450
50 EZ            2300/2400/2500
5/6/7 x 100 on 1:40/1:50/2 En-1 
2800/3000/3200 +

Wednesday, October 24, 2012

10/24/12 Matt S.

Warm Up
400 S
300 P
200 K
100 D

1000

1st Set
4/5/6 x 150 Build 1st 100, Sprint last 50 on 2:10/2:20/2:45
2nd Set
4/6 x 100 IM on 1:40/2:00
3rd Set
10 x 50 Odd: IM Order, Even: Free (All Sprint) on :1:00/1:15

1500/1850/2000

300 DPS cool down

Total 2800/3150/3300

Monday, October 22, 2012

10/22/12 Matt W.

300 swim
200 kick
200 pull
100 drill
8x25 build
3x200 @70%
4x150 @ 75%
5x100 @ 85%
6x50 @ 90%
4x25 w/fins
Cooldown

Saturday, October 20, 2012

10/20/12 John

1)  400 S
2 x 125 75 Fr/50 x-backs
300 P DPS
2 x 75 50 Fr/25 Choice
200 K  1300
2)  4(5 x 25) on 40 Odd sets stroke - Drill #1 & 2
                         Even Sets - Free desc 1-3, hold 4&5
1800
Others
3)  do the following twice
200 on 3/3:10/3:20 En1 (r:15)
2 x 150 2:15/2:25/2:35 En1 (r:15)
3 x 100 on 1:30/1:40/1:50 En2 (r:15)
4 x 50 on 1 200 pace  3800

4)  do the following twice
50 K w/board
50 S no breathing from flags to wall
50 K no board
50 12 1/2 Blast, 12 1/2 EZ x 2  4200

IM
3)  do the following twice
6 x 25 on 40 relaxed fly
2 x 150 neg split back x 75
2 x 75 build Brst
3 x 100 free 50 S @ 80%/50 6 beat overkick  3600

4)  8 x 150 En1+  4800

Friday, October 19, 2012

10/19/12 Brad

200 SKP
200 IM Dr
8 x 25 on 30 build   1000
4 x 50 on 1:30 FAST Free  1200
200 K no fins  1400
4 x 50 on 1:30 FAST Stroke  1600
200 P   1800
4 x 50 on 1:30 FAST Free   2000
200 K no fins         2200
4 x 50 on 1:30 FAST Stroke         2400
200 EZ   2600

Wednesday, October 17, 2012

10/17/12 Jerry

400 swim
4x100 back stroke (25swim/25kick25swim/25kick)
4x100 breast stroke (25swim/25kick25swim/25kick)
4x100 free (strong on 1:40-1:50)
4x100 IM
4x100 free (easy)
8x25 fast - IM Order - on 1 min
2600 + cooldown

Monday, October 15, 2012

10/15/12 - Sara K.

Warm Up
200S
200P
200K
200Dr

Main Set
Threshold pace throughout
1 x 400 on 6:00/7:00/7:20
2 x 300 on 4:30/5:15/5:30
3 x 200 on  3:00/3:30/3:40
4 x 100 on 1:30/1:45/1:50

100 EZ (Lane 2/3)

8 x 25 Kick Fast on :45

Cool Down
200

TOTAL 3300/3200

Saturday, October 13, 2012

10/13/12 John D.

4 x 200 SKPDr   800
2 x 200 1. RIMD 2. IM K/D x 25 w/fins  1200
2 x (50 sit scull + 100 Free)  1500
4(3 x 50) w/ fins IM order  2100
     1. Fly - odds 3d2up, even 3R3L
     2. Bk - odds 25R/25L, even 5 sec roll
     3. Br - Dble Br PO off wall, dolphin swim
     4. Fr - 25L/25R arm down on breathing side
4 x 400 SKPChoice   3700
2 x 400 Swim/choice  4500

Friday, October 12, 2012

10/12/2012 - Dennis

Warmup:

  • 300 swim
  • 200 kick
  • 300 pull


4x75

  • odds - 50 catchup, 25 swim - DPS focus
  • evens - build by 25s

Main Set
  • 6x100 - 25 @ 90%, 75 medium
  • 6x100 - 50 @ 90%, 50 ez
  • 6x100 - 75 @90%, 25 ez
(if you're a masochist with loads of time, do another 6x100 at 90% with 1minute rest in between)

Cooldown
  • 300 easy

3200 yards (3800 for the masochists)

Wednesday, October 10, 2012

10/10/12 Silas

Warm up:
200 swim
200 Kick IM

Fly:
8x50 odd free, even IM order

Backstroke:
100 Drill backstroke
4x75 backstroke on :15 sec

Breaststroke:
100 breaststroke w/dolphin kick
6x50 breaststroke

Free:
100 Drill , Catch-up
12x25 on :30 Descend effort 1-6 & 7-12
200 Kick - Silent, under water no  splash
8x25 Normal Kick with Fins, FAST! on :10 sec rest

IM:
2x100 IM swim

300 warm down

Total Yards 2900

Monday, October 8, 2012

10/8/12 Mark L.

6 X 200 @ 30 sec rest

2 Times:
1) Swim easy
2) Swim – Kick – Drill – Swim (by 50)
3) Kick - Right arm – Left arm – Swim (by 50)

1200

12 x 25 on 30 IM order X 3
6 X 50 @ :45 Moderate – try to go the same speed on all of them
3 X 100 @ 1:25 Descend 1-3
2 X 150 @ 2:05 1 Easy / 1 Fast
1 X 300 @ 4:05 Fast

1500

200-300 Cool Down

Total 2900 to 3000

Saturday, October 6, 2012

10/6/12 John D.

300 S
200 K
200 P
200 Dr
100 Scull 1000
4(4 x 25) on 40 Dr/Build/12 1/2 Blast/Sprint each round  1400
6 x 50 on 1 FAST 90%+  1700
4 x 300 R:20   2900
4 x 200 R:15   3700
4 x 100 R:10   4100
4 x 50 on 1     4300
200 EZ/xback x 50  4500

Friday, October 5, 2012

10/5/12 Chris T.

300S
200K
200P

6 X 50 stroke drill/swim

Main Set:

5 X 100 S, interval that will give approx 15 seconds rest

#1 25 sprint/75S
#2 second 25 sprint
#3 third 25 sprint
#4 fourth 25 sprint
#5 90%

100K no fins

Second 5 X 100, repeat above, only insert stroke of choice instead of sprint.

100K no fins

Third 5 X 100, negative split.

100K no fins

Wednesday, October 3, 2012

10/3/12 Chris L

300S
200K
300 P
4 x 50 drill (odds stroke, evens Free)
4/5 x 100 (25 Free/50 stroke/25 Free)
8 x 75 free (odds EFE, evens FEF)
100 DPS
4 x 50 Stroke
4/5 100 Desc
200 EZ
3100

Monday, October 1, 2012

10/1/12 Chris C.

1X800           300 Swim, 200 kick, 300 pull
2X25            Flutter kick, changing sides (hands at sides/ body in neutral position).
1X50            Flutter kick, hands at sides, body in neutral position
3X100           25 right arm, 25 left arm (off hand at side), 50 full stroke (focus on body roll and maintenance of neutral body position).
4X50            Descending @ 1:00
3X[(2X75)+150]  75's = free-stroke-free holding the fastest possible average , 150's =active recovery free
                1st set 75's @ 1:00, 1:10, or 1:20, 150's @ 2:30, 2:40, or 3:00
                2nd set 75's @ 1:15, 1:20, or 1:30, 150's @ 2:30, 2:40, or 3:00
                3rd set 75''s @ 1:30, 1:40, or 1:45, 150's @ 2:30, 2:40, or 3:00
1X100           Easy

Saturday, September 29, 2012

9/29/12 Nick G.

400 S
6 x 100 Mix (K,P,Dr,scull, etc) r:10
4 x 100 R:15 50 k w/fins on side, shoulders vertical, face down, back straight/50 swim 2 sec glide EZ Exaggerate glide
1400

Backstrokers 200's and 50s
4 x 200 on 2:50/3/3:10/3:20 En1 (65%) interval w approx 15 Sec rest  2200
4 x 100 on 1:20/1:30/1:40/1:50 En2 (80%) Anaerobic Threshold, interval w/ apprx 20 sec rest  Do not go above 80%!!!!!
4 x 50 on 55/1 desc time 1-4

3 x 200 on 2:50/3/3:10/3:20 En1 (65%) interval w approx 15 Sec rest
3 x 100 on 1:20/1:30/1:40/1:50 En2 (80%) Anaerobic Threshold, interval w/ apprx 20 sec rest  Do not go above 80%!!!!!
3 x 50 on 55/1 Desc 1-3

2 x 100 on 1:20/1:30/1:40/1:50 En3(90%) r:15-20
3 x 150 SDS x 50 CD
4500

Friday, September 28, 2012

9/28/12 Becky

200 S
100 Dr
200 K
100 Dr
200 P        800
6 x 50 on 1 build, odds - free, evens - stroke      1100
4 x 100 Free on 1:30/1:40/1:50          1500
200 P breath 3/5 x 50             1700
4 x 100 IM on 1:40/1:50/2        2100
200 K  2300
4 x 100 mid 50 stroke on 1:35/1:45/1:55  2700
200 DPS         2900
4 x 50 Sprint on 1  3100
100 P        3200
100 Cooldown         3300

Wednesday, September 26, 2012

9/26/12 Barry

300 S
200 K
200 Rev IM D/S
6 x 50 D/S R:15 odds IM, Evens Free
3 times thru the following
2 x 150 Mid 50 stroke R:15-20
2 x 100 IM R:15-20
300 P breath 3,5,7 x 50
300 build x 100
Cooldown
3100 +cd

Monday, September 24, 2012

9/24/12 Nic Carew

200 s
200 k
200 dr  600

6x50 dr @ 1:10  900

6x50 desc 1-3, 4-6 @1:00   1200

5 (4) x 100 fr @1:30, 1:35, 1:45, 2:00 1700

4x50 @ 1:00. 80% 1900

4 (3) x 100 @ 1:25, 1:30, 1:40, 1:55 2300
 
4 x 50 @1:00 80%  2500

300 pull 50 hypo-3, 50 hypo-4  2800

200 ez
3000

Saturday, September 22, 2012

9/22/12 John

200 SKPDS
Turns
200 fist
2 x 75 EMF x 25
2 x50 build
4 x 25 on 40 2 w/1 breath, 2 sprint
200 stroke
2 x 75 fly/back/br, Bk/Br/Fr
2 x 50 dr/s stroke
4 x 25 IM order s
Dist
700  R:30
3 x 100 Ch/IM
500 R: 20
3 x 100 same
300 R;20
3 x 100 Same
4800

Others
6 x 50 on 55
3 x 100 on 1:30/1:40/1;50
300 S or P last finish in lane then 20 sec
4 x 50 on 50
2 x 100 on 1:25/1:35/1:45
200
2 x 50 on 45
100 on 1:20/1:30/1:40
100 EZ cool
3700

Friday, September 21, 2012

9/21/12 Nick Q.

500 S
2 x 200 K IM
8 x 50 IM Drill/swim
4 x 125 stroke  R:15
3 x 150 Mid 50 IM order
200 IM
2/3 x 150 Hypoxic 3,5,7 x 50
2900

Wednesday, September 19, 2012

9/19/12 Nick W.

200 swim
200 kick
200 drill  600
4X100 by 50's drill-swim, swim-build, build-sprint, 1/2 length swim-sprint alternate  1000
2x(6x50/5x50) sprint on 1:00 extra min rest between sets  1600
6X75 1:15/1:30 2050
3X200/150   2650

Monday, September 17, 2012

9/17/12 Nick G.

300 S
200 K
300 P   800

8 x 50 on 1 Drill/Build x 25  1200
8 x 100 on 1:30/1:40/1:50/2  En-2 (80%) 2000
300 K w/fins      2300
8 x 75 on 1:10/1:15/1:20    En-2 (80%) 2900
100 EZ 
3000

Saturday, September 15, 2012

9/15/12 John D.

2 x 200 Choice
4 x 50 K
2 x 200 Choice
2 x 50 Kick
3 x 100 Scull Ft/M/R/Swim
2(4 x 25) on 35 IM order
400 P
2(4 x 25) on 35 Choice/Stroke
300 P
2(4 x 25) on 30 W/fins FAST!
2700

Others
6 x 150 En-1 R:20
100 K FAST
100 EZ swim
3800

Distance
3 x 400 r:20 2 En-1, 1 En-2
200 EZ
4100

Friday, September 14, 2012

9/14/12 John D.

200 SKPS   800
3(3 x 50) on 1:05 fly/bk, Bk/Br, Br/Fr  1st set drill  1250
8 x 25 on 40 Odd-Double Underwater Br pullouts, evens - free  1450
4 x 50   1650
1.  1P3K
2.  50 Flutter Breast
3. 2R2L2Whole stroke Br
4. Dolphin K Breast

75 1P3K on 1:30 + 50 Free EZ on 1 + 75 Breast S on 1:30
75 Free on 1:15 + 50 on 1 EZ + 75 Free on 1:15
repeat twice
2450
200 Swim or pull
2650

Wednesday, September 12, 2012

9/12/12 John D.

4 x 150 S, K/D x 50, P, Ch  600
3 x 100 CU, Fist, Dble arm Back  900
6 x 50 on 1 count stroke, get time (Swolf)  1200
100 Back K  1300
50 K arms at side, rotate, pause, switch
50 Back K, 1/4 recovery   1400
8 x 75 on 1:15 Option 1 Back, Option 2, Free, Option 3 Odd 25 Fly/50 Free, Even 50 Free/25 Fly  2000
6 x 50 Free on 1  2300
300 swim   2600

Monday, September 10, 2012

9/10/12 John D.

300 S
200 K
300 P  800
8 x 25 on 35 Odd - build, Even - drill  1000
10 x 25's on 35      1250
     4 x 25's on 35 butterfly pull, under water recovery, work timing of breathing
     2 x 25's on 35 R arm only
     2 x 25 on 35 L arm only
     2 x 25 on 35 2R, 2L, 2W
8/9/10 x 100 on 1:30/1:40/1:50/2  approx 10-20 sec rest 80% Threshold  2050/2150/2250
turns
streamline
300 S or P, work streamline  2350/2450/2550
300 S or P, breath 3,5 x 50  2650/2750/2850
cooldown

Saturday, September 8, 2012

9/08/12 John D.

300 S, 100 K
200 P, 100 Dr
100 K, 100 S
6 x 50 scull
     1 Front scull
     2 Feet 1st, on front, arms overhead
     3 mid scull
     4 Feet 1st, on bk, arms overhead
     5 Head 1st, on bk, hands @ hips
     6 tub - Feet 1st, on back, hands @ hips
4(4 x 25) on 40
     1 streamline K underwater w fins
     2 drill
     3 build
     4 sprint
Dist
2 x 400 Approx 20 sec rest
4 x 100 on 1:30/1:40/1:50 Apprx 15 sec rest
2 x 300 apprx 20 sec rest
3 x 100 on 1:30/1:40/1:50 approx 10
2 x 200 on 3:10/3:20/3:30
2 x 100 cool
4300

Friday, September 7, 2012

9/07/12 John D.

200 S, 200 choice, 200 P
2 x 150 50 K, 50 back, 50 Scull  900
4 x 50 build on 1   1100
3 x (4 x 50) on 50,  S or P, #4 drill on 1  1700
2 x 100 CU-straight pull  1900
200 K  2100
12 x 25 on 40 choice  2400
200 EZ  2600

Wednesday, September 5, 2012

9/5/12 John D.

3 x 200 SKP  
4 x 50 R:10 (3-2-1-0)   800
     1st 50 3 sec per side
     2nd 50 2 sec per side
     3rd 50 1 sec per side
     4th 50 0 sec per side

5(3 x 100) R:10   2300
     1st set - Catch-up
     2nd set - 8 K per side
     3rd set - weak arm
     4th set - MAXDPS
     5th set - cross-backs
3 x 100 R: 20 80%  2600
2600 + Cool down

Monday, September 3, 2012

9/3/12 John D.

300 Swim
300 P
4 x 50 on 1:10 25K on side/25 CU
2(4 x 100) 1st set - 25 L, 25 R, 50 W (arm down on single)
                 2nd set - 50 fist/50 Swim
4 x 50 on 3, 100 Ez after each 50
600 P
2800

Saturday, September 1, 2012

9/1/12 John D.

500 S
400 P
300 K
200 IM Dr
100 Swim
4 x 25 scull Ft/Mid/Rear/Swim
150 Fist
100 Swim
2 x 100 Scull Ft/Mid/Rear/swim
2 x 400
8 x 25 2 CU, 2 CB, 2 Weak, 2 1 arm
300 Swim
2350

Wednesday, August 29, 2012

8/29/12 - Sara

WARM UP
200S
200P
200K
200IM Kick
200IM Drill

MAIN SET
4 x 75 IM (Fly/Bk/Brst)
100 Free
4 x 75 IM (Fly/Bk/Fr)
100 Free
4 x 75 IM (Fly/Brst/Fr)
100 Free
4 x 75 IM (Bk/Brst/Fr)
100 Free

(LANE 3 - 100 Kick)

4 x 25 Sprint on :45

COOL DOWN
200 EZ

TOTAL 2900-3000

Monday, August 27, 2012

8/27/12 David T.

500  200 S, 100K, 200P
700  4x50 Drill
1000  6x50 descend on 1:00
1600  3x200 @70%, 15 sec rest
1900  6x50 drill IM order (FLY/BK/BR x2)
2300   4x100 IM on 2:00
2700   4x100 1:30/1:40/1:50
2900   4x50 FAST on 1:00
2950   2x25 SPRINT on 0:30 ????        
Cooldown (50-100)

Friday, August 24, 2012

8/24/12 Matt W.

300 swim
200 kick
200 pull
10 x 25 drill
400 swim dps
10 x 25 stroke drill
300 swim cruise
10 x 25 descend 1-5, 6-10
200 swim faster than 300
10x 25 stroke
100 swim fast
10 x 25 sprint
Cool down

2,950 + cd

Wednesday, August 22, 2012

8/22/12 Chris L.

300 s/k/p
100 drill

Main
2x200 swim, 15sec
3x(50 stroke drill,100 stroke/IM/Free) 15sec
4/5/6 x 100 IM on 1:45/2/2:15
5x50 free on minute

Cool down
3x100 dps

Wednesday, August 8, 2012

8/8/12 - Dennis



Warmup

300 easy swim
300 build to fast
6 x 50 (descend 1-3, 4-6)

Main Set
4x100 (2-medium, 2-fast)
2x50 easy

4x100 (1-medium, 3-fast)
2x50 easy

4x100 (3-fast, 1 medium)
2x50 easy

4x100 (4-fast)
2x50 easy

100 cooldown

3000


Wednesday, August 1, 2012

8/01/12 Nick Q.

300 Swim
300 Kick (tombstone kickboard if using fins)
300 Pull
100 Faddle (one fin, one paddle, opposite hand/foot)
100 Faddle (opposite of previous)
200 Paddle Wrap (hold top or bottom edge of paddle with hand so it should extend over forearm)

Main
2x
100  :20 rest
200  :20 rest
300 (on the 50, 150, and 250 do 10 deck pressouts)

Cool Down

Monday, July 30, 2012

7/30/12 Chris T.

300S
200K
200P

4 X 50, drill 1/2, swim 1/2, 15 seconds rest

Main set:

4 X 50 S, alternate 15 seconds 6 beat kick with easy swim

4 X 100 S, same as above

200P

Repeat above but with 200 E/choice of cool down

2300 + cool down

Friday, July 27, 2012

7/27/12 Nick W.

300 swim, 200 kick, 300 pull, 200 drill
4x100 easy down fast back with 10-15 sec rest
4x200 easy down fast back with 20 sec rest
4x100 fast 20 sec rest
8x50 fast
Cool down

Wednesday, July 25, 2012

7/25/12 Barry

300 swim
300 kick
200 pull
300 as (200 build, 50 catch-up, 50 dps)
Main set:
8x200 :15-20RI desc 1-4, 5-8
Some had time for:
6x50 @1 fast odd free, even stroke
CD 200 ez

Tuesday, July 24, 2012

7/23/12 Tom

Warm‐up
1 x 200 swim, easy; Stretch 1 x 100 swim
(300)
Drills
2 x 200
• 1st: 2 x (50 core rotation to breathe; switch arms at 25 / 50 free swim, breath every
3rd stroke – B3)
• 2nd: 2 x (50 catchup drill / 50 free swim, max DPS)
• Rest Inbetween=:10
(400/700)
Main
4 x [ 5 x 100 ]
• 1st round through:
#1,2,3,4:
25 Free with fists / 75 free swim
Descend 1>4 in the 75 free swim
#5: Kick
• 2nd round through:
#1,2,3,4:
RI=:15
25 Free, B3 / 75 free, breathe whenever (BW)
Descend 1>4 in BW 75
#5: Kick
• 3rd round through:
#1,2,3,4:
RI=:15
Free swim, descend 1>4
#5: Kick
• 4th round through:
#1,2,3,4:
RI=:15
Free swim, improve each 100 to best effort
#5: Kick
• Descend the kick 100's 1
• NO Board kick; Core rotation to breeze; 50 breathe to right, 50 breathe to left
• Rest an extra :30
(2000/2700)
RI=:20>41:00 after each kick 100
Warm‐down
4 x 50
• ODDS: Free swim, drag your fingertips
• EVENS: Easy free or back swim
(200/2900)

Monday, July 16, 2012

7/16/12 Jenny L.

300 swim/300 kick/300 pull        (900))
6 x 100 on 1:50/2:00      ( 1500)
6 x  100 (25 fly/75 free)  :10 (2100)
6 x 100  (25 fast/75 cruise)   (2700)

Wednesday, July 11, 2012

Silas Oney 7/11/12 - 2900 meters


Silas Oney 7/11/12 - 2900 meters

 Warm-up
Choice
400

400
Freestyle
Swim

20x50    4 on 60
      4 on 55
         4 on 50
         4 on 55
         4 on 60

Choice
Kick
400


IM
400 Swim any order
200 Pull continuous


 Worst stroke
Swim rest as needed

6x50

 Swim-down
200 Choice

Monday, July 9, 2012

7/9/12 Jenny L.

300 swim/300 kick/300 pull/100 drill         (1000)
Ladder 100/200/300/200/100  :15SR                       (1900)
3 x 100 (50 moderate/50 fast)
                                     (2200)
6 x 50  on 1:00    (2500)

Saturday, July 7, 2012

7/6/12 - Sara K.

300S
200K
300P
200Dr

300S Threshold
3 x 100 R:20
200S Threshold
2 x 100 R:15
100 Threshold
1 x 100

6 x 50 (1-2 run/swim; 3-4 breast; 5 fly; 6 free)

200 Cool Down

TOTAL 2700

Tuesday, July 3, 2012

6/29/12 Matt W.

Warm up – varied by person

Main set:
1,000 swim
200 pull, cruise
500 swim, faster pace than 1,000
200 pull cruise
200 swim, faster than 500
200 pull cruise
100 swim, fast

Cool down

Monday, July 2, 2012

7/02/12 David

5x200 S/K/P/D/S 3x100        
500m race pace 2x200        75% (outside lanes 2x150)
300/400/500        65%  pull if you want (outside lanes 300, inside lanes 500, in between 400)
200        75%
2x100        500m race pace (outside lanes 1x100)
2x50       
sprint 100-200        
Cooldown

Wednesday, June 27, 2012

6/27/12 Chris L.


Warmup:
300 swim1300300300
300 pull1300300600
300 kick1200200800Fins
100 Drill1100100900
900
Main Set:900
4 x (4x50, 25 stroke - IM order, 25 free) 42008001700On 1:15
8 x 75 Free (Odds: E, F, E; Evens: F, E, F)8756002300On 1:30
4 x 100 Strong4100400270015s rest
2700
2700
Cool down:2700
200 Free12002002900Swim or Pull
2900