Wednesday, October 31, 2012

10/31/12 John D.

300 S
200 K
300 P
2 x 100 #1 10 K/1 stroke  #2 fist w/fins
8 x 25 on 40
7 x 50 on 55
6 x 25 on 35
5 x 50 on 50
4 x 25 on 30
3 x 50 on 45
2 x 25 on 25
1 x 50 on 40  2300
150 S  2450
100 K 2550
50 Dr  2600
Cooldown

Saturday, October 27, 2012

10/27/12 John D.

400 S
400 (50 K/100 Dr/50 doggie paddle) x 2
4 x 75 25 Free/50 build on 1:30
4(4 x 50)
1st set on 55/1 desc
2nd set scull - front/feet 1st, on back or stomach, hands overhead/mid/rear
3rd set - dr/build/12 1/2 Blast-12 1/2 EZx2/sprint
4th set - repeat scull
4 x 150 R:10-15 En1 Pull ok
4 x 100 R:10-15 En1
4 x 50 on 1 En1   3100
100 En1 R:15-20
3 x 150 r:15-20 K w/fins or swim En2
3 x 100 r:15-20 K w/fins or swim En2
3 x 50 r:15-20 Kw/fins or swim En2  4100
2 x 100 En1 r:15-20
2 x 150 En2 r:10-15 or En3
2 x 100 En2 r:10-15 or En3
2 x 50 En2 r:10-15 or EZ 4900

Friday, October 26, 2012

10/26/12 Jenny L.

300 S
200 K
200 P
100 Dr (touch back/finger tip drag/fist/catchup)  800
4 x 50 on 1  Build   1000
7 x 100 on 1:30/1:40/1:50 En2 1700
50 EZ               1750
5/6/7 x 100 on 1:40/1:50/2 En3  2250/2350/2450
50 EZ            2300/2400/2500
5/6/7 x 100 on 1:40/1:50/2 En-1 
2800/3000/3200 +

Wednesday, October 24, 2012

10/24/12 Matt S.

Warm Up
400 S
300 P
200 K
100 D

1000

1st Set
4/5/6 x 150 Build 1st 100, Sprint last 50 on 2:10/2:20/2:45
2nd Set
4/6 x 100 IM on 1:40/2:00
3rd Set
10 x 50 Odd: IM Order, Even: Free (All Sprint) on :1:00/1:15

1500/1850/2000

300 DPS cool down

Total 2800/3150/3300

Monday, October 22, 2012

10/22/12 Matt W.

300 swim
200 kick
200 pull
100 drill
8x25 build
3x200 @70%
4x150 @ 75%
5x100 @ 85%
6x50 @ 90%
4x25 w/fins
Cooldown

Saturday, October 20, 2012

10/20/12 John

1)  400 S
2 x 125 75 Fr/50 x-backs
300 P DPS
2 x 75 50 Fr/25 Choice
200 K  1300
2)  4(5 x 25) on 40 Odd sets stroke - Drill #1 & 2
                         Even Sets - Free desc 1-3, hold 4&5
1800
Others
3)  do the following twice
200 on 3/3:10/3:20 En1 (r:15)
2 x 150 2:15/2:25/2:35 En1 (r:15)
3 x 100 on 1:30/1:40/1:50 En2 (r:15)
4 x 50 on 1 200 pace  3800

4)  do the following twice
50 K w/board
50 S no breathing from flags to wall
50 K no board
50 12 1/2 Blast, 12 1/2 EZ x 2  4200

IM
3)  do the following twice
6 x 25 on 40 relaxed fly
2 x 150 neg split back x 75
2 x 75 build Brst
3 x 100 free 50 S @ 80%/50 6 beat overkick  3600

4)  8 x 150 En1+  4800

Friday, October 19, 2012

10/19/12 Brad

200 SKP
200 IM Dr
8 x 25 on 30 build   1000
4 x 50 on 1:30 FAST Free  1200
200 K no fins  1400
4 x 50 on 1:30 FAST Stroke  1600
200 P   1800
4 x 50 on 1:30 FAST Free   2000
200 K no fins         2200
4 x 50 on 1:30 FAST Stroke         2400
200 EZ   2600

Wednesday, October 17, 2012

10/17/12 Jerry

400 swim
4x100 back stroke (25swim/25kick25swim/25kick)
4x100 breast stroke (25swim/25kick25swim/25kick)
4x100 free (strong on 1:40-1:50)
4x100 IM
4x100 free (easy)
8x25 fast - IM Order - on 1 min
2600 + cooldown

Monday, October 15, 2012

10/15/12 - Sara K.

Warm Up
200S
200P
200K
200Dr

Main Set
Threshold pace throughout
1 x 400 on 6:00/7:00/7:20
2 x 300 on 4:30/5:15/5:30
3 x 200 on  3:00/3:30/3:40
4 x 100 on 1:30/1:45/1:50

100 EZ (Lane 2/3)

8 x 25 Kick Fast on :45

Cool Down
200

TOTAL 3300/3200

Saturday, October 13, 2012

10/13/12 John D.

4 x 200 SKPDr   800
2 x 200 1. RIMD 2. IM K/D x 25 w/fins  1200
2 x (50 sit scull + 100 Free)  1500
4(3 x 50) w/ fins IM order  2100
     1. Fly - odds 3d2up, even 3R3L
     2. Bk - odds 25R/25L, even 5 sec roll
     3. Br - Dble Br PO off wall, dolphin swim
     4. Fr - 25L/25R arm down on breathing side
4 x 400 SKPChoice   3700
2 x 400 Swim/choice  4500

Friday, October 12, 2012

10/12/2012 - Dennis

Warmup:

  • 300 swim
  • 200 kick
  • 300 pull


4x75

  • odds - 50 catchup, 25 swim - DPS focus
  • evens - build by 25s

Main Set
  • 6x100 - 25 @ 90%, 75 medium
  • 6x100 - 50 @ 90%, 50 ez
  • 6x100 - 75 @90%, 25 ez
(if you're a masochist with loads of time, do another 6x100 at 90% with 1minute rest in between)

Cooldown
  • 300 easy

3200 yards (3800 for the masochists)

Wednesday, October 10, 2012

10/10/12 Silas

Warm up:
200 swim
200 Kick IM

Fly:
8x50 odd free, even IM order

Backstroke:
100 Drill backstroke
4x75 backstroke on :15 sec

Breaststroke:
100 breaststroke w/dolphin kick
6x50 breaststroke

Free:
100 Drill , Catch-up
12x25 on :30 Descend effort 1-6 & 7-12
200 Kick - Silent, under water no  splash
8x25 Normal Kick with Fins, FAST! on :10 sec rest

IM:
2x100 IM swim

300 warm down

Total Yards 2900

Monday, October 8, 2012

10/8/12 Mark L.

6 X 200 @ 30 sec rest

2 Times:
1) Swim easy
2) Swim – Kick – Drill – Swim (by 50)
3) Kick - Right arm – Left arm – Swim (by 50)

1200

12 x 25 on 30 IM order X 3
6 X 50 @ :45 Moderate – try to go the same speed on all of them
3 X 100 @ 1:25 Descend 1-3
2 X 150 @ 2:05 1 Easy / 1 Fast
1 X 300 @ 4:05 Fast

1500

200-300 Cool Down

Total 2900 to 3000

Saturday, October 6, 2012

10/6/12 John D.

300 S
200 K
200 P
200 Dr
100 Scull 1000
4(4 x 25) on 40 Dr/Build/12 1/2 Blast/Sprint each round  1400
6 x 50 on 1 FAST 90%+  1700
4 x 300 R:20   2900
4 x 200 R:15   3700
4 x 100 R:10   4100
4 x 50 on 1     4300
200 EZ/xback x 50  4500

Friday, October 5, 2012

10/5/12 Chris T.

300S
200K
200P

6 X 50 stroke drill/swim

Main Set:

5 X 100 S, interval that will give approx 15 seconds rest

#1 25 sprint/75S
#2 second 25 sprint
#3 third 25 sprint
#4 fourth 25 sprint
#5 90%

100K no fins

Second 5 X 100, repeat above, only insert stroke of choice instead of sprint.

100K no fins

Third 5 X 100, negative split.

100K no fins

Wednesday, October 3, 2012

10/3/12 Chris L

300S
200K
300 P
4 x 50 drill (odds stroke, evens Free)
4/5 x 100 (25 Free/50 stroke/25 Free)
8 x 75 free (odds EFE, evens FEF)
100 DPS
4 x 50 Stroke
4/5 100 Desc
200 EZ
3100

Monday, October 1, 2012

10/1/12 Chris C.

1X800           300 Swim, 200 kick, 300 pull
2X25            Flutter kick, changing sides (hands at sides/ body in neutral position).
1X50            Flutter kick, hands at sides, body in neutral position
3X100           25 right arm, 25 left arm (off hand at side), 50 full stroke (focus on body roll and maintenance of neutral body position).
4X50            Descending @ 1:00
3X[(2X75)+150]  75's = free-stroke-free holding the fastest possible average , 150's =active recovery free
                1st set 75's @ 1:00, 1:10, or 1:20, 150's @ 2:30, 2:40, or 3:00
                2nd set 75's @ 1:15, 1:20, or 1:30, 150's @ 2:30, 2:40, or 3:00
                3rd set 75''s @ 1:30, 1:40, or 1:45, 150's @ 2:30, 2:40, or 3:00
1X100           Easy