Friday, March 30, 2012

3/31/12 John D.

2 x 200
4 x 50 25Dr/25S
set 1 Swim 200s
set 2 Kick 200s
set 3 Pull 200s

Others
2 x 15 on 2:30/2:45
300 En-2 on 4:30/4:45/5
2 x 200 on 3/3:15
400 En-2 on 6:20/6:30
2 x 250 on 4/4:15/4:30
3700

Dist
800 P, R:40
8 x 100 En2 on 1:30/1:40/1:50
700 P, r:30
7 x 100 En-2
4800

Jack/Nick(Y Nationals)
4 x 200 SKPS 800
8 x 25 Odd - scull/even - back/breast 1000
Jack
2(6 x 100) 50 DPS/50 Build 2200
1st set IM/stroke, 2nd set Free
3 x 400 Desc En1, en2, en3 3400
100 EZ 3500
6 x 75 Even swim/ odd Kick 3850

Nick
8 x 50 on 1 breath 3,7 x 25 1400
8 x 25 back on 45 1600
6 x 50 Hypo 5 on 1 1900
6 x 25 Fast on 45 2050
4 x 50 desc on 1 2250
4 x 25 All OUt on 1:20 2350
8 x 100 every 3rd fast 3150
300 EZ 3450

3/30/12 John D.

3 x (300 Choice + 2 x 50 Dr + 100 K)
10 x 50 on 1:30 25 streamline K/25 Swim - Hold Reach stretch

6/7/8 x 200 on 3/3:15/3:30 2000

2 x (3 x 100 P on 1:30/1:40/1:50 + 3 x 50 fast on 1 + 100 Free/Bk EZ)
3100

Wednesday, March 28, 2012

3/28/12 John D.

200 SKP 600
2 x 100 #1 Catch-up, #2 X-backs 800
2 x 100 Scull ft/mid/r/swim 1000
6 x 50 Free Breakdown 1300
4/5 x 100 En-1+ to En-2 on 1:40/1:50/2 1700/1800
4/5 x 50 K R:20 1900/2050
3/4 x 100 En-1+ 2200/2450
+ Cooldown

Monday, March 26, 2012

3/26/12 Jenny L.

300 S
200 K
200 P

3 x
200 Steady R:15
4 x 100 strong R:15
4 x 50 FAST R:15
3100
200 EZ after 3 rounds
3300

Saturday, March 24, 2012

3/24/12 John D.

400 S
3 x 50 scull - ft, mid, rear
3 x 50 desc
300 P
4 x 50 build on 1
fins
10 x 50 odd - stroke drill on 1, evens K
10 x 100 odd build, even - stroke/IM

Other
5 x 100 on 1:20/1:30/1:40/1:50
2 x 50 back
10 x 25 on 40 Main stroke
2 x 50 Back
5 x 50 on 1:05 En-3
2 x 50 back

dist
2 times
800 R:40 En-1
300 R:1:00 En-2
2 x 100 FAST on 1:20/1:30/1:40
30 extra sec after round
2 x 300 s/k x 100

Friday, March 23, 2012

3/23/12 Becky Z.

200 S
200 IM Dr
200 K
200 P
4 x 75 build on 1:15
4 x 125 25 stroke, 75 free, 25 Stroke, IM order
300 P
4 x 75 hard
200 P
4 x 50 hard
100 P
4 x 25 sprint
300-400 Cooldown
3200

Wednesday, March 21, 2012

3/21/12 Chris T./John D.

200 S
300 K no fins
200 P 700
4 x 100 IM Drill, swim first 25 and drill remaining
1) 25 swim, 75 Drill
2) 25 drill, 25 Swim, 50 Drill
3) 50 Drill, 25 Swim, 25 Drill
4) 75 Drill, 25 Swim
1100

State Meet
6 x 100 50 Drill/50 Swim R:30 1700
6 x 50 build R:45 2000
3 starts 2075
300-400 Swim or pull Long and ez, glide, stretch
2475

No Meet
4 x 200 R:30
1) 6 beat K 1st 50 on 1st 200
2) 6 beat K 2nd 50 on 2nd 200
3) 6 beat K 3rd 50 on 3rd 200
4) 6 beat K 4th 50 on 4th 200
1900

4 x 300 R:45 same method as 200 except by 75s
1) 6 beat k 1st 75 on 1st 300
etc
3100
300 Swim with fins
3400

Monday, March 19, 2012

3/19/12 Jerry

400 S
300 P
200 K
100 Dr 1000
400 En-2 R:15 + 50 En-1 R:15
300 En-2 R:15 + 100 En-1 R:15
200 En-2 R:15 + 150 En-1 R:15
100 En-2 R:15 + 200 En-1 2500

4 x 100 En-1 + 50 En-1 After ea 100 3100
4 x 25 EZ 3200+
Cooldown

Saturday, March 17, 2012

3/17/12 John D.

6 x 150 SKSDSP 900 IM/Stroke do IM drill on dr 900
Free
5 x 100 50 K/50 build R:10 1400
4 x 50 Desc on 1 1600

150 S on 2:25/2:20
100 K
150 P on 2:10/2:15 2000

following set do 3 times
4 x 25 on 35 first 15 yards Power sprint, 10 yards long ez glide
4 x 100 En-2 on 1:30/1:40/1;50
100 EZ 3800

4 x 200 S or P En-1 Cooldown

IM/Stroke
2 x (100 RIM on 1:50/2 + 4 x 25 Main stroke on 40)

4 x (3 x 100) on 1:50/2
1st and 4th set fly/bk, bk/Br, Br/Fr
2nd set back desc
3rd set breast - 50 Free, 25 Br dble Pullouts, 25 free

4 x
100 K
4 x 50 drill main stroke on 55
75 all out on 1:30

600 S or P
4500

Wednesday, March 14, 2012

3/14/12 David T.

2850 (3050 for lane 3) + cooldown

5x200 S/P/K/Dr/S
3x100 85% (500 race pace), 15s rest
2x200 85% (500 race pace), 20s rest
300 65% (400 for lane 3)
4x100 85% (500 race pace), 15s rest
6/8x50 90% (200 race pace) on 1:00
6x25 sprint on 0:30
200+ cooldown

Monday, March 12, 2012

3/12/12 Matt W.

300 S, 200 K, 300 P
2 x thru
4 x 50 IM order drill
4 x 100 IM on 1:50/2
5 x 200 En-1 to en-2 on 3
3000

Saturday, March 10, 2012

3/10/12 John D.

400 S
200 K
300 P
2 x 100 build on 1:45
4 x 75 50 scull/25 swim
5(4 x 50) on 1:05 Sets 1,3,5 IM/IM Trans, sets 2,4 free desc
10 x 50 on 1 En-3 90%
10 x 100 on 1:30/1:40/1:50 3900

Friday, March 9, 2012

3/9/12 Chris L.

300 S
300 P
200 K no fins
4 x 150 (drill/kick/DPS)on 3
6 x 100 @ 80% odds free, evens stroke/IM
6 x 75 25 build, 25 sprint, 25 ez
6 x 50 12 1/2 Blast, 12 1/2 EZ, 25 K
3 x 100 cooldown breath 3,5,7 x 100
3150

Wednesday, March 7, 2012

3/7/12 Nic C.

200 fr
200 (50 sc/50 k)
200 im dr/s

4 x 50 fr. dr. 2r / 2l
8 x 50 fr desc 1-4 1:00

8 x 75 fr. 1:10/1:15 6@1:30. 90%

6 x 100 fr 1:25/1:30. 5@1:40. 90%

4 x 150 fr 2:30/2:40 3@3:00. 75-80%

3000

Monday, March 5, 2012

3/05/12 John D.

3 x 200 SKP
6 x 25 scull alt front and reverse
300 skd x 25, IM or free

2 x
2 x 400 on 6/6:30/7
8 x 50 25 stroke/25 Free 1200
rd 1 = en-1
Rd 2 = en-2 2x300 or 2x200
100 ez

Saturday, March 3, 2012

3/03/12 John D.

400 Free
400 every 4th length IM order drill
4 x 100 1 arm, scull, x back, OK 1200
4 x 50 build 1400
2 x
2 x 25 on 40 build/sprint
100 Drill
200 En-1 2100

16 x 25 on 40 K w fins, no board, every 4th swim ez 2500
4 x 125 on 2/2:15/2:30 3000
16 x 25 on 35 w fins & paddles 3400
4 x 100 P 3800
8 x 25 on 40 IM order 2 each 4000
100 EZ
4100

Friday, March 2, 2012

3/02/12 Peter K.

Warm-up (900 takes 16 min)
300 S - Distance per stroke (DPS)
150 D
150 K - No fins
150 P - DPS 750

4x 75's K w/ fins on 1:30 (300 takes 6 min) 1050

10 x 200 (ln 3)/ 175 (ln2 &4)/ 150 (other ln's) on 2:40 3050/2800/2550

6 x 50's midpool - odd stroke/ even freestyle on 1:00 3350/3100/2850

Warm down (as needed)

Total: 60 minutes

Ln 3= 3700 yds + warm down
Ln 2 &4= 3450 yds +warm down
Other Ln's= 3200 yds + warm down