Wednesday, February 29, 2012

2/29/12 John D.

3 x 200 SKP 600
4 x 100 odd-scull, evens-1 arm at side 1000
6 x 50 desc 1-3,4-6 on 1 1300
6 x 25 on 40 fast 1450
2 x
200 broken (10 sec @ 50's)ALL OUT! + 100 EZ +
100 Broken (10 sec @ 50, 10 sec @ 75)ALL OUT + 100 EZ 2450
2 X 300 on 4:30/4:45/5 En-1 HR for 10 sec 20-17 3050
100 Ez
3150

Monday, February 27, 2012

2/27/12 Maria

300 swim
2x150 pull :15sr
6x50 kick 1:00 900

6x150 free 1800
5x100 stroke/IM 2300
4x75 free 2600
3x50 stroke 2750
2x25 free 2800

6x50 warm down
3100

Friday, February 24, 2012

2/24/12 Nick Q.

400 S
400 Rev IM 50S/50Dr
300 IM kick
6 x 150 Mid 50 stroke
3 x 200 IM
4 x 50 K
2-300 Pull
1-200 Cooldown
3300

Wednesday, February 22, 2012

2/22/12 - Dennis

"John's Favorite Kind of Stuff"
Warmup
400 swim, 300 kick, 200 Pull
50 catchup/50 navel-to-wall/50 head down, 2-50s swim
Main Set
6 100s - 75 fast, 25 recovery 2:00/2:15
6 75s - 50 fast, 25 recovery 1:20/1:30
6 - 50s 25 fast, 25 recovery 1:00/1:10
6 - 25s fast :15 rest
50 catchup/50 navel-to-wall/50 head down, 2-50s swim

200 Warmdown
Total: 3100

Monday, February 20, 2012

2/20/12 Nick G.

15 min mix warmup with SKPD's mixed in 1000
4 x 125 on 2:30/3 75 Free smooth and relaxed, 50 6 beat kick main emphasis 1500
2 x 300 on 4:30/5/6 En-2 80% 2100
2 x 200 on 2:50/3/3:30 en-2 80% 2500
4 x 100 on 1:30/1:40/1;50 En-2 80% 2900
8 x 25 on 1 Sprint/ALL OUT! 2-3 breaths, head down
3100
100 EZ

Friday, February 17, 2012

2/17/12 Tom B.

Warm-up
1 x300 swim, easy
(300)
Drills
4 x 100
• ODDS: 50 fists / 50 scull
• EVENS: Freestyle swim, max DPS
• RI=:10
4 x 75
• ODDS: 50 rhythm drill (rotating same arm twice than switch arms) / 25 free swim
• EVENS: Freestyle swim, build-up
• RI=:10
4 x 50
• Freestyle swim: 25 FAST / 25 easy
• Include a great turn and excellent streamlines
• RI=:10
4 x 25
• Easy freestyle swim
(1000/1300)
Main
3 x [ 1 x 25; 1 x 50; 1 x 75; 4 x 100 ]
25's:
• Freestyle swim, FAST
• Swim these like the first 25 of a 100
• RI=:10
50's:
• All easy swim or drill
• RI=:15
75's:
• Freestyle swim: 50 build-up / 25 easy
• RI=:30
100's:
• 1st time through:
#1: Freestyle swim, all FAST ; RI=:20
#2,3,: Freestyle kick, good effort, boards OK; RI=:15
#4: All easy swim
• 2nd time through:
#1,2: Freestyle swim, all FAST; RI=:40
#3,: Freestyle kick, good effort, boards OK; RI=:15
#4: All easy swim
• 3rd time through:
#1,2,3: Freestyle swim, all FAST; RI=:40
#4: All easy swim
(1650/2950)
BONUS - Kick/Swim
8 x 50
• ODDS: Freestyle swim with 3 mid-pool somersaults (separate them through the 50)
• EVENS: Freestyle swim, descend 1->4; focus on excellent walls; work the walls
• RI=:10
(400/3350)
Warm-down
1 x 100 All easy swim or drill
(100/3450)

Wednesday, February 15, 2012

2/15 Coach Frank

200s, 200 ankle pull bouy, 200 tombstone kick, 200 drill
Tee Shirt ON
200ez swim
200 count strokes -1 per 50
3x100s = 75 Fast, 10 sec, 25 ez, 20 sec.
4x50s on 1
200 breath control, 3,4,5,6
Tee Shirt OFF
100 sprint get time
4x50k
8x25 sprints- FUN

Monday, February 13, 2012

2/13 Jerry

200 Swim
100 Kick no fins
200 Back
100 Back kick no fins

3 x through
50 Scull
100 Kick no fins

3 x through
100 Drill
50 Kick no fins fast

4 x 100 Threshold
4 x 25 Kick no fins
6 x 100 Threshold
6 x 25 Kick

100 Cool Down

Saturday, February 11, 2012

2/11/12 John D

600 Choice
4 x 100 P R:10
200 KK
3 x 150 cu/x-back/dble arm back x 50 R:15
4 x 50 Build on 55

dist
2 x 400 En-1, last 100 En-3 on 5:30/6/6:15 getting approx 20 sec rest
3 x 300 on 4/4:15/4:30/5 Desc 1-3
4 x 200 desc 1-4 on 2:50/3
500 P 4950

Other - Mid/stroke/IM
4 x 200 on 3 Im or stroke/fr En-1
6(4 x 25) on 40 Desc sets 1-3, 4-6
2 x 400 En-1on 5:20/5:45/6
4(4 x 25) on 35 desc set to 100 %
200 stroke on 3
200 EZ 4850

Friday, February 10, 2012

2/10/11 Brad

6 x 150 S,K,D,IMDR,P,S

2 times thru the following
3 x 150 mid 50 fast, 10 sec rest
3 x 75 mid 25 fast, 10 sec rest
3 x 50 fast 15 sec rest
3 x 25 fast 15 sec rest
2nd time thru, do stroke instead of fast
300 P restrict breathing
4 x 25 sprint on 1 w/fins all out
100+ cooldown
3100 plus cooldown

Wednesday, February 8, 2012

2/08/12 Barry

300 S
2 x 150 #1 K, #2 Dr
300 P
100 Build
200 Neg Split
300 Pull
400 Increase effort 80% - 90% for all remaining distances
300
200
100 90%
50 EZ
4 x 75 KDS IM order R:15
4 x 150 Free Stroke Free x 50 R:30 or 4 x 75
200 Cd
3650/3350

Monday, February 6, 2012

2/06/12 Becky

300 S
200 IM K
300 P
200 IM Dr
4 x 25 scull
4 x 50 build on 1
4 x 75 1st 25 IM order, 50 Free
4 x 100 Odds Free, evens IM
400 P breath 3,5,7,5
4 x 75 Middle 25 IM order
4 x 50 desc
4 x 25 sprint
200 EZ
3200

Saturday, February 4, 2012

2/4/12 John D.

Other
400 Fr
200 P
4 x 50 3-2-1-0
8 x 50 odd scull/K, even build
3 x 150 on 2:15/2:30/2:45 desc
300 En 1 on 4:15/4:30/5
3 x 100 on 1:30/1:40/1;50/2 Desc
200 En2 on 2:50/3/3:10
3 x 50 on 50/1 Desc
100 En3
4 x
50 main stroke drill
50 main stroke swim
25 sprint/25 ez
100 EZ
3600

Dist
5 x 200 SKPDS
800
2 X 400 r:20
700
2 X 350 r:15
600
2 X 300 r:10
5200

Friday, February 3, 2012

2/03/12 Matt S.

400 S
300 P
200 K
100 D

1000

1st Set
4/5/6 x 150 Build by 50s on 2:15/2:30/2:45
2nd Set
4/6 x 100 IM Drill on 1:45/2:00
3rd Set
6 x 50 Odd: IM Order, Even: Free on :50/1:00/1:15
4th Set
6 x 25 sprint, Odd stroke, Even free on :30/:35/:45

1450/1800/1950

300 DPS cool down

Wednesday, February 1, 2012

2/1/12 Mark L.

200 swim
50 freesytle
50 backstroke
50 freestyle
50 breastroke

200 kick choice 600

10x25 on 30 sec.
kicking underwater with fins
try not to breath the whole way 250

10x25 on 30 sec
1-5 easy/build (start off slow & get faster)
6-10 Easy/burst (easy to 7or 8 fast strokes) 250

Drill Set

5x100 drill freestyle @2minutes 500


Main Set

10x 100 freestyle (Bolero) 1000
start off slow and each 100 try and make your
time faster until on the last one you are sprinting

1minute rest after each 100

200 EZ
2800