Monday, July 30, 2012

7/30/12 Chris T.

300S
200K
200P

4 X 50, drill 1/2, swim 1/2, 15 seconds rest

Main set:

4 X 50 S, alternate 15 seconds 6 beat kick with easy swim

4 X 100 S, same as above

200P

Repeat above but with 200 E/choice of cool down

2300 + cool down

Friday, July 27, 2012

7/27/12 Nick W.

300 swim, 200 kick, 300 pull, 200 drill
4x100 easy down fast back with 10-15 sec rest
4x200 easy down fast back with 20 sec rest
4x100 fast 20 sec rest
8x50 fast
Cool down

Wednesday, July 25, 2012

7/25/12 Barry

300 swim
300 kick
200 pull
300 as (200 build, 50 catch-up, 50 dps)
Main set:
8x200 :15-20RI desc 1-4, 5-8
Some had time for:
6x50 @1 fast odd free, even stroke
CD 200 ez

Tuesday, July 24, 2012

7/23/12 Tom

Warm‐up
1 x 200 swim, easy; Stretch 1 x 100 swim
(300)
Drills
2 x 200
• 1st: 2 x (50 core rotation to breathe; switch arms at 25 / 50 free swim, breath every
3rd stroke – B3)
• 2nd: 2 x (50 catchup drill / 50 free swim, max DPS)
• Rest Inbetween=:10
(400/700)
Main
4 x [ 5 x 100 ]
• 1st round through:
#1,2,3,4:
25 Free with fists / 75 free swim
Descend 1>4 in the 75 free swim
#5: Kick
• 2nd round through:
#1,2,3,4:
RI=:15
25 Free, B3 / 75 free, breathe whenever (BW)
Descend 1>4 in BW 75
#5: Kick
• 3rd round through:
#1,2,3,4:
RI=:15
Free swim, descend 1>4
#5: Kick
• 4th round through:
#1,2,3,4:
RI=:15
Free swim, improve each 100 to best effort
#5: Kick
• Descend the kick 100's 1
• NO Board kick; Core rotation to breeze; 50 breathe to right, 50 breathe to left
• Rest an extra :30
(2000/2700)
RI=:20>41:00 after each kick 100
Warm‐down
4 x 50
• ODDS: Free swim, drag your fingertips
• EVENS: Easy free or back swim
(200/2900)

Monday, July 16, 2012

7/16/12 Jenny L.

300 swim/300 kick/300 pull        (900))
6 x 100 on 1:50/2:00      ( 1500)
6 x  100 (25 fly/75 free)  :10 (2100)
6 x 100  (25 fast/75 cruise)   (2700)

Wednesday, July 11, 2012

Silas Oney 7/11/12 - 2900 meters


Silas Oney 7/11/12 - 2900 meters

 Warm-up
Choice
400

400
Freestyle
Swim

20x50    4 on 60
      4 on 55
         4 on 50
         4 on 55
         4 on 60

Choice
Kick
400


IM
400 Swim any order
200 Pull continuous


 Worst stroke
Swim rest as needed

6x50

 Swim-down
200 Choice

Monday, July 9, 2012

7/9/12 Jenny L.

300 swim/300 kick/300 pull/100 drill         (1000)
Ladder 100/200/300/200/100  :15SR                       (1900)
3 x 100 (50 moderate/50 fast)
                                     (2200)
6 x 50  on 1:00    (2500)

Saturday, July 7, 2012

7/6/12 - Sara K.

300S
200K
300P
200Dr

300S Threshold
3 x 100 R:20
200S Threshold
2 x 100 R:15
100 Threshold
1 x 100

6 x 50 (1-2 run/swim; 3-4 breast; 5 fly; 6 free)

200 Cool Down

TOTAL 2700

Tuesday, July 3, 2012

6/29/12 Matt W.

Warm up – varied by person

Main set:
1,000 swim
200 pull, cruise
500 swim, faster pace than 1,000
200 pull cruise
200 swim, faster than 500
200 pull cruise
100 swim, fast

Cool down

Monday, July 2, 2012

7/02/12 David

5x200 S/K/P/D/S 3x100        
500m race pace 2x200        75% (outside lanes 2x150)
300/400/500        65%  pull if you want (outside lanes 300, inside lanes 500, in between 400)
200        75%
2x100        500m race pace (outside lanes 1x100)
2x50       
sprint 100-200        
Cooldown