Saturday, September 29, 2012

9/29/12 Nick G.

400 S
6 x 100 Mix (K,P,Dr,scull, etc) r:10
4 x 100 R:15 50 k w/fins on side, shoulders vertical, face down, back straight/50 swim 2 sec glide EZ Exaggerate glide
1400

Backstrokers 200's and 50s
4 x 200 on 2:50/3/3:10/3:20 En1 (65%) interval w approx 15 Sec rest  2200
4 x 100 on 1:20/1:30/1:40/1:50 En2 (80%) Anaerobic Threshold, interval w/ apprx 20 sec rest  Do not go above 80%!!!!!
4 x 50 on 55/1 desc time 1-4

3 x 200 on 2:50/3/3:10/3:20 En1 (65%) interval w approx 15 Sec rest
3 x 100 on 1:20/1:30/1:40/1:50 En2 (80%) Anaerobic Threshold, interval w/ apprx 20 sec rest  Do not go above 80%!!!!!
3 x 50 on 55/1 Desc 1-3

2 x 100 on 1:20/1:30/1:40/1:50 En3(90%) r:15-20
3 x 150 SDS x 50 CD
4500

Friday, September 28, 2012

9/28/12 Becky

200 S
100 Dr
200 K
100 Dr
200 P        800
6 x 50 on 1 build, odds - free, evens - stroke      1100
4 x 100 Free on 1:30/1:40/1:50          1500
200 P breath 3/5 x 50             1700
4 x 100 IM on 1:40/1:50/2        2100
200 K  2300
4 x 100 mid 50 stroke on 1:35/1:45/1:55  2700
200 DPS         2900
4 x 50 Sprint on 1  3100
100 P        3200
100 Cooldown         3300

Wednesday, September 26, 2012

9/26/12 Barry

300 S
200 K
200 Rev IM D/S
6 x 50 D/S R:15 odds IM, Evens Free
3 times thru the following
2 x 150 Mid 50 stroke R:15-20
2 x 100 IM R:15-20
300 P breath 3,5,7 x 50
300 build x 100
Cooldown
3100 +cd

Monday, September 24, 2012

9/24/12 Nic Carew

200 s
200 k
200 dr  600

6x50 dr @ 1:10  900

6x50 desc 1-3, 4-6 @1:00   1200

5 (4) x 100 fr @1:30, 1:35, 1:45, 2:00 1700

4x50 @ 1:00. 80% 1900

4 (3) x 100 @ 1:25, 1:30, 1:40, 1:55 2300
 
4 x 50 @1:00 80%  2500

300 pull 50 hypo-3, 50 hypo-4  2800

200 ez
3000

Saturday, September 22, 2012

9/22/12 John

200 SKPDS
Turns
200 fist
2 x 75 EMF x 25
2 x50 build
4 x 25 on 40 2 w/1 breath, 2 sprint
200 stroke
2 x 75 fly/back/br, Bk/Br/Fr
2 x 50 dr/s stroke
4 x 25 IM order s
Dist
700  R:30
3 x 100 Ch/IM
500 R: 20
3 x 100 same
300 R;20
3 x 100 Same
4800

Others
6 x 50 on 55
3 x 100 on 1:30/1:40/1;50
300 S or P last finish in lane then 20 sec
4 x 50 on 50
2 x 100 on 1:25/1:35/1:45
200
2 x 50 on 45
100 on 1:20/1:30/1:40
100 EZ cool
3700

Friday, September 21, 2012

9/21/12 Nick Q.

500 S
2 x 200 K IM
8 x 50 IM Drill/swim
4 x 125 stroke  R:15
3 x 150 Mid 50 IM order
200 IM
2/3 x 150 Hypoxic 3,5,7 x 50
2900

Wednesday, September 19, 2012

9/19/12 Nick W.

200 swim
200 kick
200 drill  600
4X100 by 50's drill-swim, swim-build, build-sprint, 1/2 length swim-sprint alternate  1000
2x(6x50/5x50) sprint on 1:00 extra min rest between sets  1600
6X75 1:15/1:30 2050
3X200/150   2650

Monday, September 17, 2012

9/17/12 Nick G.

300 S
200 K
300 P   800

8 x 50 on 1 Drill/Build x 25  1200
8 x 100 on 1:30/1:40/1:50/2  En-2 (80%) 2000
300 K w/fins      2300
8 x 75 on 1:10/1:15/1:20    En-2 (80%) 2900
100 EZ 
3000

Saturday, September 15, 2012

9/15/12 John D.

2 x 200 Choice
4 x 50 K
2 x 200 Choice
2 x 50 Kick
3 x 100 Scull Ft/M/R/Swim
2(4 x 25) on 35 IM order
400 P
2(4 x 25) on 35 Choice/Stroke
300 P
2(4 x 25) on 30 W/fins FAST!
2700

Others
6 x 150 En-1 R:20
100 K FAST
100 EZ swim
3800

Distance
3 x 400 r:20 2 En-1, 1 En-2
200 EZ
4100

Friday, September 14, 2012

9/14/12 John D.

200 SKPS   800
3(3 x 50) on 1:05 fly/bk, Bk/Br, Br/Fr  1st set drill  1250
8 x 25 on 40 Odd-Double Underwater Br pullouts, evens - free  1450
4 x 50   1650
1.  1P3K
2.  50 Flutter Breast
3. 2R2L2Whole stroke Br
4. Dolphin K Breast

75 1P3K on 1:30 + 50 Free EZ on 1 + 75 Breast S on 1:30
75 Free on 1:15 + 50 on 1 EZ + 75 Free on 1:15
repeat twice
2450
200 Swim or pull
2650

Wednesday, September 12, 2012

9/12/12 John D.

4 x 150 S, K/D x 50, P, Ch  600
3 x 100 CU, Fist, Dble arm Back  900
6 x 50 on 1 count stroke, get time (Swolf)  1200
100 Back K  1300
50 K arms at side, rotate, pause, switch
50 Back K, 1/4 recovery   1400
8 x 75 on 1:15 Option 1 Back, Option 2, Free, Option 3 Odd 25 Fly/50 Free, Even 50 Free/25 Fly  2000
6 x 50 Free on 1  2300
300 swim   2600

Monday, September 10, 2012

9/10/12 John D.

300 S
200 K
300 P  800
8 x 25 on 35 Odd - build, Even - drill  1000
10 x 25's on 35      1250
     4 x 25's on 35 butterfly pull, under water recovery, work timing of breathing
     2 x 25's on 35 R arm only
     2 x 25 on 35 L arm only
     2 x 25 on 35 2R, 2L, 2W
8/9/10 x 100 on 1:30/1:40/1:50/2  approx 10-20 sec rest 80% Threshold  2050/2150/2250
turns
streamline
300 S or P, work streamline  2350/2450/2550
300 S or P, breath 3,5 x 50  2650/2750/2850
cooldown

Saturday, September 8, 2012

9/08/12 John D.

300 S, 100 K
200 P, 100 Dr
100 K, 100 S
6 x 50 scull
     1 Front scull
     2 Feet 1st, on front, arms overhead
     3 mid scull
     4 Feet 1st, on bk, arms overhead
     5 Head 1st, on bk, hands @ hips
     6 tub - Feet 1st, on back, hands @ hips
4(4 x 25) on 40
     1 streamline K underwater w fins
     2 drill
     3 build
     4 sprint
Dist
2 x 400 Approx 20 sec rest
4 x 100 on 1:30/1:40/1:50 Apprx 15 sec rest
2 x 300 apprx 20 sec rest
3 x 100 on 1:30/1:40/1:50 approx 10
2 x 200 on 3:10/3:20/3:30
2 x 100 cool
4300

Friday, September 7, 2012

9/07/12 John D.

200 S, 200 choice, 200 P
2 x 150 50 K, 50 back, 50 Scull  900
4 x 50 build on 1   1100
3 x (4 x 50) on 50,  S or P, #4 drill on 1  1700
2 x 100 CU-straight pull  1900
200 K  2100
12 x 25 on 40 choice  2400
200 EZ  2600

Wednesday, September 5, 2012

9/5/12 John D.

3 x 200 SKP  
4 x 50 R:10 (3-2-1-0)   800
     1st 50 3 sec per side
     2nd 50 2 sec per side
     3rd 50 1 sec per side
     4th 50 0 sec per side

5(3 x 100) R:10   2300
     1st set - Catch-up
     2nd set - 8 K per side
     3rd set - weak arm
     4th set - MAXDPS
     5th set - cross-backs
3 x 100 R: 20 80%  2600
2600 + Cool down

Monday, September 3, 2012

9/3/12 John D.

300 Swim
300 P
4 x 50 on 1:10 25K on side/25 CU
2(4 x 100) 1st set - 25 L, 25 R, 50 W (arm down on single)
                 2nd set - 50 fist/50 Swim
4 x 50 on 3, 100 Ez after each 50
600 P
2800

Saturday, September 1, 2012

9/1/12 John D.

500 S
400 P
300 K
200 IM Dr
100 Swim
4 x 25 scull Ft/Mid/Rear/Swim
150 Fist
100 Swim
2 x 100 Scull Ft/Mid/Rear/swim
2 x 400
8 x 25 2 CU, 2 CB, 2 Weak, 2 1 arm
300 Swim
2350