Monday, January 30, 2012

1/30/12 Jenny L.

200 Swim,200 k, 200 P
4 x 50 drill
400 Steady + 4 x 100 on 1:40 tech or just swim Hot water.
300 Steady + 3 x 100 on 1:40
200 Steady + 2 x 100 on 1:40
100 Steady + 1 x 100 on 1:40
8 x 25 on 40 odd build, even sprint
200 Cooldown
3200

Saturday, January 28, 2012

1/28/12 John D.

3 x 200 SKP
4 x 100 drill IM order ok
fly-r/l/2r2l2w/4k
bk-r/l/kick w rotation/back progression drill
br-k hands back/slide/pkg/1p3k
fr-cu/weak/1 arm/xback
3(4 x 25) on 40
1. dr
2. build
3. 1/2 blast/1/2 ez
4. Sprint
5 x 100 on 1:30/1:40/1:50 R:20 En1
5 x 50 K w/fins desc
4 x 100 Same
4 x 50 K Ascend
3 x 100 Same
3 x 50 Sprint Kick
2 x 100 Same
2 x 50 K Build
1 x 100 FAST
1 x 50 FAST K
6 x 25 mix
2 x 300 Swim or P Cooldown
4300

Friday, January 27, 2012

1/27/12 - Sara

200S
200K
200P
4 x 50 Drill
4 x 50 Build

Main Set
4 x 75 R:10, O: IM (Drop FR) E: FR
300 (100FR/100FLYDr/100FR)
4 x 75 R:10, O: IM, E: FR
300 (100FR/100BK/100FR)
4 x 75 R:10. O: IM, E: FR
300 (100FR/100Brst/100FR)

100 or 200 EZ

4 x 25 Kick no fins on :45
4 x 25 Sprint on 1:00

Cool Down

TOTAL: 3,200/3,100 + Cool Down

Wednesday, January 25, 2012

1/25/12 Silas

300 S
2 x 150 1 drill, 1, k no fins
300 P
100 Scull
4 x 50 desc on 1
4 x 25 on 30, 2 build, 2 Sprint
6/7/8 x 100 on 2/2:15/2:30
200 Catchup
8 x 25 on 1 fast
300 EZ
2800

Saturday, January 21, 2012

1/21/12 John D.

200 Fr, 200 Br, 100 K, 100 Br Dr 1P3K 600
200 Fr, 200 Bk, 100 K, 100 BK Dr (progression drill) 1200
200 Fr, 100 K, 100 Fly Dr (2R2L2W) 1600
6 x 25 free breakdown 1750
3 x 300 desc 1-3 En-1, en-2, en-3 (65%, 80%, 90%) 2650
100 CU 2750
300 K IM or stroke 3050
4 x 25 build, sprint, ez, sprint on 45 3150

Other
200 IM d/s R:20 + 2 x 100 Free on 1:30/40/50 + 6 x 50 stroke Fast on 1 + 100 K EZ 3900

Dist
2 x 400 on 5:30/5:45/6 En-2 3950
3 x 200 on 2:45/3 En-2 4550

Friday, January 20, 2012

1/20/12 David T.

3x200 swim/kick/pull
4x50 75-85% on 1:00
200 swim easy

main set (2150):
3x100 500 race pace, 15 sec rest
2x200 500 race pace, 15 sec rest
2x300 65-75%, work on stretching out stroke
4x100 500 race pace, 15 sec rest
6x50 200 race pace, on 1:00
6x25 sprint, on 0:30

Cooldown (200):
200+
3350

Wednesday, January 18, 2012

01/18/12 Matt W.

300 swim
200 kick
200 pull
8x25 free build on 30
3x50 stroke drill
4x100 IM or stroke
100 free easy
3x50 stroke drill on 1
4x100 IM or stroke R:30
100 free easy
8x25 sprint on 45(IM order)
8x50 free Sprint with fins on 1
200 cd

3000 yds

Monday, January 16, 2012

01/16/12 Chris L.

300 Swim
200 K
300 P
200 IM Dr 900
5/6 x 100 descend 1500
2 x 150 dr/k/dps x 50 1800
5/6 x 150 strong 80% on 2:30/2:45/3 2700
300 EZ Breath 3/5/7 3100

Saturday, January 14, 2012

1/14/12 John D.

300 S
2 x 50 drill choice
100 K
300 S
2 x 50 drill choice
100 P
8 x 50 25 streamline K, 25 hold streamline and stretch
16 x 25 on 35 odd - choice, even - free, last 4 fast (10,12,14,16)

Others
2 x 100 on 1:40/1:50 last 25 stroke
300 S En-1
2 x 100 on 1:40/1:50 first 25 stroke
300 S En-1
turns
4 x 25 mid to mid build to turns, fast out
1 x 100 Broken 10 @ 50, 10 @ 75
400 S or P breath 3,5,7 or 2,4,6
3600

Dist
2 x 150 on 2:20/2:30
2 x 150 on 2:15/2:25
2 x 150 on 2:10/2:20
2 x 150 on 2:15/2:25
2 x 150 on 2:10/2:20
2 x 150 on 2:05/2:15
300 SKD x 100 3900
Turns 4000
400 S or P breath 3,5,7, or 2,4,6
4400

Friday, January 13, 2012

1/13/12 Nic C.

200 swim
8 x 50 Dr R:15s
4 x 50 Build @ 1:00
8 x 25 @ :35 Desc 1-4, Sprint 5-8

3 Times Through – Threshold
200 @ 3:00 / 3:15 / 3:30
100 @ 1:40 / 1:45 / 1:50
50 @ 1:00 / 1:05 / 1:10

200 EZ

8 x 25 Kick
w/o fins – 1/2 underwater
w fins – all underwater

Wednesday, January 11, 2012

01/11/12 John D

400 Free
300 Rev IM KDS
200 P
100 choice
5(5 x 50) IM order 2 K, 3 Drill
fly - Kick on side/2R2L2W
back - kick on back/progression back drill
Breast - hands back/dolphin K breast
free - fast k/choice
4 x 125 rotation 50’s.
50 fly, 25 back, 25 breast, 25 free
25 fly, 50 back, 25 br, 25 free
25 fly, 25 bk, 25 br, 25 fr
25 fly, 25 bk, 25 br, 50 fr
100 EZ
2600

Monday, January 9, 2012

1/09/12 Chris T.

300S
200 IM kick no fins

2X(2 X 50S legs crossed, 2 X 75K on side, 2 X 25 sprint)

Main set

2X(4 X 150S)

1st time through descend effort and rest (20 sec, 15, 10)

2nd time through 1st 50 medium pace, 2nd 50 sprint, 3rd 50 active recovery

E100 IM drill

10 X 50S, 15 sec rest
1st 25 sprint, 2nd 25 E swim
Odds free, even stroke

300 cool down
3200

Saturday, January 7, 2012

1/7/12 John D.

2 x (75 Free/75 Back/75 K/75 x-backs)
4 x 100 Rev IM Dr or Free Drill
2 x 100 3D Free from Swimmer Mag
4 x 25 Fly Dr 25 R/25 L/25 2R2L2W/4 K
4 x 25 Back Dr - 25 r arm only/25 L/dble arm/prog drill
4 x 25 Br Dr - 25 hands back K/25 Slide k/25 PKG/25 1P3K
4 x 25 free dr - 25 CU, 25 1 arm/25 2 sec glide/ 25 xback 1600
4 x 75 25 drill/50 swim
1900

Friday, January 6, 2012

1/06/12 John D.

300 S
2 x 150 1 drill, 2 kick no fins
300 P
100 Scull 1000
4 x 50 Desc on 1
4 x 25 on 30 2 build, 2 sprint 1300
8 x 100 on 1 90% BPA 2100
200 CU 2300
8 x 25 on 1 FAST 2500
300 EZ choice 2800

Wednesday, January 4, 2012

1/04/12 Maria

500 swim
300 pull
8x50 kick :10SR 1200

Main Set - Twice through. 1st round=swim, 2nd round=IM/stroke
200 swim
2x100
4x50 2400


8x25 odd-drill even-build :30 2600
4x50 fast 1:30 2800
2x25 fast :30 2850
+ cooldown

Monday, January 2, 2012

1/2/12 - Dennis

Warmup:

400 Swim
300 Kick
200 Pull
4-50s Drill - Head down, Catch Up, Navel to wall,
2-50s swim

2 times through, :30 rest
500 (50e-100m-15-mf-200F)
300 (50e-100m-150F)
150 (50e-100F)
50 FAST!

200 cooldown

3350