Wednesday, August 29, 2012

8/29/12 - Sara

WARM UP
200S
200P
200K
200IM Kick
200IM Drill

MAIN SET
4 x 75 IM (Fly/Bk/Brst)
100 Free
4 x 75 IM (Fly/Bk/Fr)
100 Free
4 x 75 IM (Fly/Brst/Fr)
100 Free
4 x 75 IM (Bk/Brst/Fr)
100 Free

(LANE 3 - 100 Kick)

4 x 25 Sprint on :45

COOL DOWN
200 EZ

TOTAL 2900-3000

Monday, August 27, 2012

8/27/12 David T.

500  200 S, 100K, 200P
700  4x50 Drill
1000  6x50 descend on 1:00
1600  3x200 @70%, 15 sec rest
1900  6x50 drill IM order (FLY/BK/BR x2)
2300   4x100 IM on 2:00
2700   4x100 1:30/1:40/1:50
2900   4x50 FAST on 1:00
2950   2x25 SPRINT on 0:30 ????        
Cooldown (50-100)

Friday, August 24, 2012

8/24/12 Matt W.

300 swim
200 kick
200 pull
10 x 25 drill
400 swim dps
10 x 25 stroke drill
300 swim cruise
10 x 25 descend 1-5, 6-10
200 swim faster than 300
10x 25 stroke
100 swim fast
10 x 25 sprint
Cool down

2,950 + cd

Wednesday, August 22, 2012

8/22/12 Chris L.

300 s/k/p
100 drill

Main
2x200 swim, 15sec
3x(50 stroke drill,100 stroke/IM/Free) 15sec
4/5/6 x 100 IM on 1:45/2/2:15
5x50 free on minute

Cool down
3x100 dps

Wednesday, August 8, 2012

8/8/12 - Dennis



Warmup

300 easy swim
300 build to fast
6 x 50 (descend 1-3, 4-6)

Main Set
4x100 (2-medium, 2-fast)
2x50 easy

4x100 (1-medium, 3-fast)
2x50 easy

4x100 (3-fast, 1 medium)
2x50 easy

4x100 (4-fast)
2x50 easy

100 cooldown

3000


Wednesday, August 1, 2012

8/01/12 Nick Q.

300 Swim
300 Kick (tombstone kickboard if using fins)
300 Pull
100 Faddle (one fin, one paddle, opposite hand/foot)
100 Faddle (opposite of previous)
200 Paddle Wrap (hold top or bottom edge of paddle with hand so it should extend over forearm)

Main
2x
100  :20 rest
200  :20 rest
300 (on the 50, 150, and 250 do 10 deck pressouts)

Cool Down