Wednesday, June 27, 2012

6/27/12 Chris L.


Warmup:
300 swim1300300300
300 pull1300300600
300 kick1200200800Fins
100 Drill1100100900
900
Main Set:900
4 x (4x50, 25 stroke - IM order, 25 free) 42008001700On 1:15
8 x 75 Free (Odds: E, F, E; Evens: F, E, F)8756002300On 1:30
4 x 100 Strong4100400270015s rest
2700
2700
Cool down:2700
200 Free12002002900Swim or Pull
2900

Wednesday, June 20, 2012

6/20/12 Peter

400 S
300 D
200 K
100 D

2 sets of 6x 100's Descend 1-6, and 7-12.   1st set on 10 sec rest, 2nd set
on 20 sec rest

Pull- people did no move than a 250 as we were waiting for outer lanes to finish set above.

5 min of Diving well kicks (30 sec on, 30 sec off)

5 min warm down

Total 2200 + pull set + what was completed for warm down= ?

Monday, June 18, 2012

6/18/12 Tona

400 swim,
300 pull,
200 kick,
100 swim  1000 warm up
5 x 100 Medium effort Rest 10s   1500
10 x 100 Hard effort Rest 10s     2500
400 cool down.   2900

Friday, June 15, 2012

6/15/12 Maria

300 swim
300 pull
6x50 drill

4x150 free, build each 50
4X50 free, fast
4x150 free, build each 50
4x50 choice, fast

8x50 kick

2900

Wednesday, June 13, 2012

6/13/12 - Dennis

6/13/12 - Dennis

Warmup
300 Pull or swim
200 kick
200 Drill
--50 scull/50 high elbow/50 catchup/50 dps

200 waltz swim

6-50s
-Descend 1-3, 4-6

300 Swim with fins

Freeway (4 per lane, everybody leads 5X)-1000

200 EZ
200 "waltz swim"
200 Cooldown

TOTAL 3100

Friday, June 8, 2012

6/8/12 Nick Q.

200 Swim/ Kick/ Pull
8x50 drill/swim by 25
Main
300-100 Swim/ 100 stroke/ 100 swim (15-20 sec)
300-100 stroke/ 100 swim/ 100 stroke
3x100 pull 5-10 sec rest
6x50 kick 10 sec rest
100
200
300
Cool down

Wednesday, June 6, 2012

6/6/12 Coach Frank

Tee Shirt workout 500 s , 50 slow, 50 hard, repeat 100 k Tee shirt on 300s 2x150 s faster than 300 200s faster than 150 2x100 breast, catchup 100 sprint get time 2x50 catchup, sprint Tee shirts OFF 100 sprint - get time- should be faster than before 8x25 wacky swim 100 ez 2300meters

Monday, June 4, 2012

6/4/12 Jenny L.

300 swim
200 pull
100 kick - no fins.
4x50 drill.
2x (4x 50 descend 1-4)
100 EZ
6x 100 med-fast 20 SR
100 EZ
2x 200 steady 15SR
4x50 fast 20 SR
200 CD
2800 total yards

Friday, June 1, 2012

6/1/12 Brad

warmup (haha) 300 each S,K,P
4 X [(4 x 50) 200easy] 10 seconds between each and 15-20 after each 200
(There was not much stopping to rest)
Cool down 200 or whatever they could stand. Total 2500 + cool down