Monday, April 30, 2012

4/28/12 John D.

500 S
200 RIMD 700
100 K
100 P
4 x 25 build 1 each stroke 1000

6 x widths under/over, under flips, 1100

4(2 x 25) dr IM order 1300

300 P En-1 R:15 1600
4 x 125 Free En-2 R:20 2100
300 P En-1 2400
4 x 100 IM/stroke R:15 2800
300 P 3100
4 x 75 Choice 3400
300 P 3700
4 x 50 worst 3900
300 Cooldown 4200

Friday, April 27, 2012

04/27/12 Paul

The ideas and focus points are the main ingredient – don’t just slog through the yardage:
Warm-up to individual’s desire
8 x 75 rest = 15 sec Kick/Drill/Swim Freestyle
1) Kick is streamline – I mean STREAMLINE, head down and body stretched out – perfect position and do not break streamline to get your breath – slide your head up and slide back down in to a perfect streamline position.
2) Drill length is alternate high elbow, finger-tip drag and catch-up. Focus on high elbow is relaxed arm recovery and proper head position. Focus on catch-up is maintaining proper body position and “snapping” hips around as you pull each arm through the stroke.
3) Swim is perfect technique freestyle – head down shoulders and hips rotating through every stroke
600

4 x through the following set:
a) 200 freestyle – long, strong at a good cruise pace on 3:00/3:20/3:40 at least 20 seconds rest, but not much more than 30
b) 100 IM fast ri: 20 seconds press this swim on each cycle through
c) 2 x 50 choice on 1:00/1:15/1:30 need to get between 15-20 sec rest here – be ready to start next cycle on interval – NO EXTRA REST between sets
2200

8 x 50 Kick streamline OR with a board – but do not use fins rest = 15 sec
Dolphin kick down and flutter kick back
2600

Cool Down - 4 x 50 free Perfect technique, decrease effort and pace with each 50. First one is medium hard, last one is easy.
2800

Wednesday, April 25, 2012

4/25/12 Peter

6 min Swim
4 min Kick
5 min Pull
2(4 x 50) on 50
4 x 100 on 5 Min All Out, Best Possible Average (BPA)
5 + min Swim/Pull DPS count strokes, keep long, relax

Monday, April 23, 2012

4/23/12 John D.

500 Swim
300 (100 K, 100 Dr, 100 P)
4 x 75 EMF x 25 on 1:15/1:20
400 on 5:45/6/6:15
2 x 200 on 3/3:10/3:20
4 x 100 on 1:30/1:40/1:50
8 x 50 on 55/1
16 x 25 on 30
200 50 skds
3300

3/21/12 John D.

300 S
4 x 75 50K/25S
3 x 100 50 scull/50 Swim #1Ft sc, #2 mid scull, #3 Rear Scull

5(4 x 25 on 40
1. fly kick on back
2. alt 25 R/25 L breath @ arm down side
3. streamline K w/fins - find a way to streamline more to be faster
4. IM Dr
5 Choice

4(4 x 75)
1. E,M,F Free
2. fly/bk/br, bk/br/fr, br/fr/fly, etc
3. odds- breath 3,5,7 on evens breath 2,4,6
4. choice
2600

fins and paddles
300
4 x 25
3000

Friday, April 20, 2012

04/20/12 Maria

300 swim
300 pull
6X50 kick

Back and breaststroke drills

5x100 IM or stroke
4x50 fly drill/swim x25
4x100 free
4x50 back drill/swim x25
3x100 IM or stroke
4x50 breast drill/swim x25
2x100 free
4x50 free drill/swim x25

Warm Down

Wednesday, April 18, 2012

4/18/12 - Dennis

500 warmup
300 kick
300 pull
50 drill (head down)
50 drill (navel toward wall)
50 drill (floating arm)
50 drill (catchup)

200 Free, Straight-Rest
200 Free, Broken :10 at each 50
200 Free, Broken :05 at each 50
200 Free, FAST

100 Free, Straight-Rest
100 Free, Broken :10 at each 50
100 Free, Broken :05 at each 50
100 Free, FAST

4-50 e-m-m-f

300 cooldown

3000

200 cool down

2550

Monday, April 16, 2012

4/16/12 John D.

300 s
200 K
200 Dr
200 P
2 x 50 on 55 (getting approx r:15-20)
2 x 75 on 1:10/1:15
2 x 100 on 1:30/1:40
2 x 125 on 1:50/2
2 x 150 on 2:10/2:20/2:30
2 x 175 on on 2:30/2:40/2:50
2 x 150 on 2:10/2:20/
2 x 125 on 1:50/2/2:10
2 x 100 on 1:30/1:40/1:50
2 x 75 on 1:10/1:15/1:20
2 x 50 on 55
3250
50 EZ
3300
50 EZ K 3350
6 x 25 K on 45 FAST 3500
100 EZ
3600

Saturday, April 14, 2012

4/14/12 John D.

300 S
100 K
200 P
100 CU
100 Swim
100 Build
2(6 x 25) on 45 odd - streamline Kick, evens #2 build, #4 1/2 blast, #6 Sprint
1200
Others
2 x the following
4 x 25 Drill on 45
300 Swim
4 x 25 K Main stroke 45
200 S
4 x 25 build on 40
100 Swim
4 x 25 sprint 2200/3200

Dist
2 x 500 En1 R:15-20 2200
5 x 100 En2 R:15-20 2700
2 x 400 En1 R:15-20 3500
4 x 100 En2 R:15-20 3900
100-200 EZ
4000/4100

Friday, April 13, 2012

4/13/12 Nick Q.

300 Swim
150 Drill
150 Kick no fins
300 Pull
100 Scull 1000

Main Set

6 x 75, build by 25, 1:15-1:20 1450

2x
2 x 150 (2:20-2:40)
2 x 150 (2:15-2:35)
2 x 150 (2:10-2:30)

3250
Cool Down

100-200
3350/3450

Thursday, April 12, 2012

4-11-12 frank

Rotate lanes, 9 minute set then 1 minute to switch lane
Distance 9 min swim
Sprint 2x 25,50,75,100
Kick 2x300
Pull 3x200
Drill 100 skull, catchup, cross back,right, left
Stroke 200 back, 200 breast, 100 fly

Monday, April 9, 2012

4/9/12 Silas

200 Swim
100 K
100 Drill
100 Swim
4 x 125 25 Drill, 75 Swim Free, 25 Stroke
25's are IM order 1st Fly, 2nd Back, etc.
400 Free R:20
4 x 100 R: 15
300 Free
4 x 75 Breast
200 Free
4 x 50 Back
100 Free
4 x 25 Fly
200 EZ
3200

Saturday, April 7, 2012

4/7/12 John D.

Nick/Jack - Y Nationals
800 Mix Choice
2 x
300 En1
200 En1
100 En1

3 x 50 on 1 500/1650/200 stroke pace
50 Ez
3 x 50 on 1 same
50 Ez
4 x 25 w/fins on 1 FAST
2 x 250 swim choice
3200

Others
400 Swim
7 x 100 K, P, FR DR, SCULL/P/K/DR
2 x 200 50K/50S
4 x 50 3-2-1-0
25 tarzan
25 3 free/4 back
50 1 arm
25 R K
25 L K
25 shark fin
25 x ankles
4 x 200 En1 on 3/3:15/3:30
4 x 100 En2 on 1:30/1:40/1:50
4 x 50 stroke
3300

Friday, April 6, 2012

4/6/12 Brad

2 x (4 x 100 SKPIMdr) 800
2 x
200 Free
R:20
8 x 25 odd sprint, even EZ
R:20
4 x 50 Stroke/IM order
R:20
4 x 75 EMF X 25 R:10
R:20
2 x 100 1st Free, 2nd IM
3000
+ Cooldown

Wednesday, April 4, 2012

4/4/12 Barry

300 S
200 K
300 P
4 x 50 build on 1 1000
6 x 75 EMF x 25 on 1:15/1:20 1450
10 x 100 R:10 Test set BPA 2450
200 EZ 50 swim, 50 K 2650
10 x 25 odd - fast, even EZ 2900
300 EZ
3200

Monday, April 2, 2012

4/2/12 Tom B.

300 S
4 x 100 50 4 K/50 Breath every 3

1 x 100; 8 x 50
2 x 100; 6 x 50
3 x 100; 4 x 50
4 x 100; 2 x 50
100's Free. R:10 Desc ea set
50;s in each set
#1,2 K, boards OK FAst
#3,4 Free swim, Mod R:15
#5,6 Free swim Fast R:10
#7,8 Free, swim faster, R;5
Rest extra 20 after last 50 of each round
2700

300 Swim 25 breath on r side, 25 breath on left only, 50 hpyo 3
3000
10 x 25
2 1/2 FAST 1/2 EZ
2 1/4 EZ, 1/2 FAST, 1/4 EZ
2 1/2 EZ, 1/2 FAST
4 FAST
100 EZ
4300