Wednesday, May 30, 2012

5/30/12 Barry

300 free
200 pull
200 kick
6x50 drill
Main Set
12x50 odd cruise/fast by 25, even cruise @:15-20RI
8x50 cruise/fast by 25 @:15-20RI
4x50 fast @:20-30RI
100 ez
500 pull e/m/f/m/e by 100
2800m total

Tuesday, May 29, 2012

05/2812 Tom

Warm‐up
300 swim, easy; Stretch
(300)
Drills
3 x 300
#1: 3 x [ 25 free with fists / 25 scull / 50 free, max DPS ]
#2: 3 x [ 50 kick, NO boards or fins / 50 free, easy ]; Descend the kick 50's 1‐>3 within the 300
#3: 4 x [ 25 stroke drill / 50 free ]; Descend the swim 50's 1‐>4 within the 300
• Rest In‐between=:20
(900/1200)
Main
3 x [ 1 x 200; 3 x 100 ]
200's:
• Freestyle swim, moderate effort:
‐ 1st round: Breathe every 3rd Stroke
‐ 2nd round: Pull and breathe every 4th Stroke
‐ 3rd round: Engage the core, focus on rotation with eyes looking at the bottom of the pool
• RI=:20
100's:
• Freestyle swim, good effort:
‐ 1st round through: RI=:15
‐ 2nd round through Faster than 1st: RI=:20
‐ 3rd round through Fastest: RI=:25
Extra :30‐1:00 after the last 100 in each round
(1500/2700)
Dessert
6 x 50
• ODDS: 25 swim easy / 25 swim, FAST
• EVENS: 25 swim easy / 25 swim, FAST
• RI=:15
(300/3000)
Warm‐down
1 x 200 All easy swim or drill
(200/3200)

Friday, May 25, 2012

5/25/12 John D.

400 S
200 K
300 P 900
6 x 50 odds drill/ Evens Build 1200
5/6 x 100 on 2/2:30 90% FAST 1800
100 EZ 1900
3 x 100 K w/fins EZ/M/FAST 2200
500 (200 swim/50 3 stroke roll x 2)
2700 M

Wednesday, May 23, 2012

5/23/12 Mark L. - 50 M now until Labor Day

400 S
200 K
300 P
6 x 50 odds drill, Evens build
4 x 200 P R:20
4 x 150 mid 50 stroke
3 x 100 swim, last 1 cooldown
3000

Monday, May 21, 2012

5/21/12 Craig

200 Fr
200 no free
200 P
4 x 50 K 800

6 x 75 on 1:15 odds- ez/sprint/ez x 25, evens - sprint/ez/sprint 1250
50 Ez 1300
8 x 100 IM desc 1-4, 5-8 2100
100 EZ 2200
8 x 50 sprint down/EZ back 2600

200K
200P
200Swim
3200

Saturday, May 19, 2012

5/19/12 John D.

500 S
2 x 150 K 800
400 alt 100 P/100 catchup 1200
2(3 x 100) 50bk/25 br/25 Fr, 25 BK/50 Br/25 Free, 25 Bk, 25 Br, 50 Free
rd 2 option free 150 fist/150 swim 1800
400 Free 2200
4 x 100 IM/K/P 2600
300 swim 2900
3 x 100 IM/K/P 3200
200 Swim 3400
2 x 100 IM/K/P 3600
100 Swim 3700
100 IM/K/P 3800
200 EZ
4000

Friday, May 18, 2012

5/18/12 Nick W.

100 Kick
100 Swim
100 Pull
2x25 Drill – fist w/ fins
200 Drill – fist w/ fins
200 Drill - open hand
400 5:45/6
4x100 1:40/1:45/1:50
300 4:30/4:45
3x100 1:40/1:45/1:50
200 2:45/3:00
2x100 1:40/1:45/1:50
100 1:30/1:35/1:40
1x100 1:40/1:45/1:50
200/100 Pull
200/100 Kick
Cooldown
Total 3350/3150

Wednesday, May 16, 2012

5/16/12 Chris T.

400S
300K
200P

8 X 50 1st 25 IM drill, 2nd 25 easy swim, 15 second rest

Main Set
8 X 75, 1st 50 swim, last 25 kick, sprint, board, no fins, 20 second rest
200P
Do above 2 times through

Cool Down
E 100S
E 100K

3100

Monday, May 14, 2012

5/14/12 Becky

200 Swim/Kick x 25
200 Drill/Swim x 25
200 P
200 S
8 x 50 build on 1
400 50 EZ/50 Hard
6 x 75 Swim/Kick/Swim
400 S, breath, 3,5,7,3 x 100
4 x 100 on 1:30/1:40/1:50
4 x 25 on 40 sprint
150 EZ cool
3100

Saturday, May 12, 2012

5/12/12 John D.

300 S/200 K/200 P
4 x 25 w/fins 1 arm @ side rotating and connecting catch to your hip rotation
4 x 50 free pull, work on connecting
3 x 50 w fins connecting catch to core
2 x 50 no equipment, connect catch to core

3 x 200 w fins alt 25 dolphin on back/25 Free
focus on 1 of the following for the swims
1) 1 goggle in h2o
2) connect catch to core rotation
3) 6 beat kick
4) EVF
5) Hide your head

4 x 25 w fins and or pull - fist closed focus on connecting catch to core( now catching w forearm).
200 fist closed, focus on catch to core
200 fist open, focus on catch to core
4 x 25 on 45 w fins - connecting hand to fist, as each hand enters the water send it forward to rotate to set up the hip, then connect hand and hip as you pull

150 KDS x 50

2 x 75
25 dolphin K on back
25 double arm back
25 single arm fly

fins ok, when get to fatique, switch to 3 full strokes off wall and switch to Free
50 fly R:15-20 sec
100 Fly
100 Fly + 50 Back
100 Fly + 100 Back
100 Fly + 100 Back + 50 Brst 3650
100 Fly + 100 Back + 100 Brst
100 Fly + 100 Back + 100 Brst + 50 Free
400 IM
4700
5 x 100 Cooldown
5200

Friday, May 11, 2012

5/11/12 Jerry

4 x thru
1) 50 d
2) 50 K
3) 50 Scull
4) 50 Swim 800
8 x 50 on 1:05 25 stroke/25 free 1200
16 x 25 fly on 40 1600
100 EZ 1700
6 x 75 EZ/med/EZ on 1:15 2050
6 x 25 mix 2200
200 Ez 2400

Monday, May 7, 2012

5/07/12 David T.


4 x 200 S/K/P/D
4 x 50 build
2 x 300 65% R:15
4 x 150 75% R:20
3 x 200 65% R:15
6 x 50 FAST on 1
2 x 25 Sprint on 0:35
3150
Cooldown (@200)

5/05/12 John D.

150 S/50 K
150 Dr/50 K
150 P/50 K
x 2
1200

Free Breakdown 6 x 50 1500
6 x 50 Build 1800
500 R:20
400 R:20
300 R:15
200 R:15
100 R:10 1500 3300
x 2
Rnd 1 En-1
Rnd 2 En-1+ (no 500)4300

Friday, May 4, 2012

5/04/12 Matt W.

300 S, 200 K, 300 P
4 x 50 D
4 x 75 build
4 x 100, 25 fast, 50 cruise, 25 fast
300 pull
4 x 150, 50 fast, 50 cruise, 50 fast
200 pull
8 x 25 sprint
cd

Wednesday, May 2, 2012

05/02/12 Nick C.

200 s
200 k
200 p

4 x 75 build @ 120/130

4 x 100 R:15s @ 80%
3 x 50 @ 105 recover
3 x 150 R:20s @ 80%
3 x 50 @ 105 recover
2 x 200 R:20s @ 80%
3 x 50 @ 105 recover
1 x 300 @ 80%
3 x 50 @ 105 recover

Cool down