Friday, November 30, 2012

11/30/12 - Dennis


Warmup
100-150-200-150-100 RI :10

Main Set
4x400 300 free/100 recovery
300s-int. drops :05 each time, starting at 5:25/5:45
4-100s quick, on 2:10
4-50s quick, on 1:10

200 cooldown

3100

Wednesday, November 28, 2012

11/28/12 John D.

300 S
200 K
200 Dr
300 P  1000
2(3 x 50 + 2 x 25)  1400
Rd 1) 50's build, 25's 12 1/2 Blast
Rd 2) 50's EMF, 25's Sprint
2(4 x 75) on 1:45 90% + FAST! R: 30 extra after 4  2000
400 P breath 3,5,7,9, or 2,4,6,8 x 50  2400
100 Cool
2500

Monday, November 26, 2012

11/26/12 John D.

200 SKPDS          1000
6 x 50 on 1 EMF    1300
3 x 150 on 2:30/2:40/2:50 
3 x 150 on 2:25/2:35/2:45  2200
3 x 150 on 2:20/2:30/2:40  2650

Saturday, November 24, 2012

11/24/12 John D.

800 (100 Free/IM Dr)
2 x 200 (50 K/50 arm down on breathing side)
2(4 x 25) alternate front scull/mid scll
2(4 x 50) on 1 1st set buld, 2nd set desc
2 x thru
300 En1 R:20
6 x 100 IM/Stroke/P w/restricted breathing
400 En2 R:20
200 choice
3300/4800

Friday, November 23, 2012

11/23/12 Chris T.

Warmup:
200D
200S
200K
200P

8X50 2 turn 50's on 1:15, emphasize the streamline. Slow pace, try to keep SL until past the flags

Main set:
2X(12X50)S, 10-15 seconds rest
Free/fly
Fly/free
Free/free
Free/back
Back/free
Free/free
Free/breast
Breast/free
Free/free
Free/free
Free/free
Free/free

2nd time through, every 3rd 50 is kick, and the 2nd 25 of swims are fast.

8X75 on 1:20/1:30/1:40, last 25 IM order

200 cool down

3200

Thursday, November 22, 2012

11/22/12 John D.

3 x thru
300 S
150 K
2 x 75 P

600 w/fins 100 K/100 S
P 2 x 300 every 4th length Fast
K 2 x 200 En2 stroke k w/fins
K/S 2 x 300 fast swim w/fins (KSK)(SKS) x 100
P 2 x 200 Every 4th length fast
K 2 x 100 Fast En3
S or P 400 EZ ch
5000

Wednesday, November 21, 2012

11/21/12 Chris L.

300 Free/back x 50
300 Every 3rd length Breast
3 x 100 (50 fist, 50 K)
2 x 25 overkick no push
100 Rev IM Dr
200 P
10 x 25 K streamline No board

Monday, November 19, 2012

11/19/12 Chris C.

300 S
200 K
300 P
6 x 50 25 front scull/25 swim - working on good front catch and elbows high
6 x 75 on 1:10/1:20/1:30 Odd - stroke/free/stroke, Evens - EMF
8 x 150 1-4 Pull, 5-8 swim Odds EZ/Fast/EZ  Evens Fast/EZ/Fast
100/200 Drill swim x 25 or 50

Saturday, November 17, 2012

11/17/12 John D.

300 S
2 x 100 Drill #1 Catch-up, #2 arm down on breathing side
300 P
2 x 100 K
2 times the following
4 x 25 front scull
2 x 50 1) 3 sec glide on each side 2) 2 sec glide
75 EMF x 25
2nd time thru
4 x 25's reverse scull on 25's (feet first)
2 x 50's 1) 1 sec glide 2) 0 sec glide

5 x 200 on 3/3:15/3:30  En1
4 x 50 K
4 x 200 on 3/3:15/3:30 En1 +
  Hypo
  1) 2,3,4,5 x 50
  2) 3,4,5,6
  3) 4,5,6,7
  4) 5,6,7,8
4 x 50 K
3 x 200 on 3/3:15/3:30 En2  4350
4 x 50 dr/S x 25
4650

Friday, November 16, 2012

11/16/12 Becky

300 Free
200 P
200 K
3 x 100 Build  1000

4 x 25 on 30 En3  
100 EN1 on 1:40/1:50/2
4 x 50 on 55 En3
200 En1 on 3/3:15/3:30
4 x 75 on 1:15/1:20 En3
300 En1 on 4:30/4:45/5/5:15
4 x 100 En2 on 1:30/1:40/1:50
400 P En1
200 EZ Dr/Swim x 50
3200

Wednesday, November 14, 2012

11/14/12 Barry

400 S, every 4th length back
200 K
300 IM KDS x 25
4 x 25 Dolphin/Breast K combo 2 x 25 1 dolphin K-1 brst K, 2 x 25 2 dolphin k, 1 Br K
2 x 100 IM
3 x 50 D/S x 25 R: 15
4 x 25 fly R:15
2 x 100 Free
3 x 50 Back D/S
4 x 25 Back
2 x 100 IM R:15
3 x 50 D/S
4 x 25 Breast
2 x 100 Free
3 x 50 D/S
4 x 25 Free
2800

Monday, November 12, 2012

11/12/12 Nick C.

200 swim
200 kick
200 dr
>
4 x 50 desc
>
> 3 x
>  4 x 50 r:10s   @ 330/345
>  2 x 100 r:20s  @ 315/330
>  1 x 200        @ 300/315
> 80% thres En2
>
> 4 x 100 @ 145 / 155 cool

Saturday, November 10, 2012

11/10/12 John D.

T-3000 Postal or

600 Free
6 x 100 Odds 50 Bk/50 Free, Evens 50 K/50 Br
400 P
4 x 100 w/fins odds - Drill, evens - scull
200 K
2 (4 x 25) on 35 desc 1-4
4 x 200 on 3/3:15/3:30 En3 R20-30
800 P 2,4,6,8 or 3,5,7,9 breath
6 x 150 K/D/S MIX
4900

Friday, November 9, 2012

11/09/12 Nick Q.

300 S
200 K
4 x 50 drill Catchup, x-back, fingertip, fist
2 x 100 faddle, 1 fin, 1 paddle on opposite arms and legs.
200 fist swim with fins or 200 holding top of paddle  1100
8 x 25 w/fins on 30 odds - streamline K underwater, Evens - build  1300
2 x (5 x 100 on 1:25/1:35/1:45 + 200 P breath 3,5,7,9 or 2,4,6,8 Easy, make breathing)  2700
200 Cooldown
2900

Wednesday, November 7, 2012

11/07/12 John D

300 S
300 RIM KDS x 25
2 x 100 Scull - Ft/m/r/swim
200 Free on 3/3:10/3:20
2 x 100 IM on 1:50/2/2:10
6 x 25 Fly on 40
200 Free
2 x 100 Rev IM
6 x 25 Back on 40
200 Free
2 x 100 IM
6 x 25 Breast on 40
200 Free
2 x 100 Rev IM
6 x 25 Free
3000

Monday, November 5, 2012

11/05/12 Nick G.

400 S, 200 K, 300 P
2 x thru
200 on 3/3:10/3/20
150 on 2:15/2:25/2:30
100 on 1:30/1:40/1:50
50 on 1
2 x thru
175 on 2:50/3/3:15
125 on 2:15
75 on 1:15
25 on 30
2 x thru
150 on 2:30/2:40/2:50
100 on 1:30/1:40/1:50
50 on 1
25 on :30
2 x thru
100 on 1:30/1:40/1:50
75 on 1:15/1:20/1:25
50 on 1
25 on :30

Saturday, November 3, 2012

11/03/12 John D.

4 x 300(100Dr/100K/100 S) Rev IM order
8 x 25 K 2 ea stroke on 35
8 x 25 on 35 2 each stroke #1 Dr, #2 Swim   1600
Other-Stroke
8 x 100 2 each stroke IM order Dr/S x 25  2400
400 IM S/Fr x 25 + 2 x 200 IM Dr/S  3200
8 x 100 Free Rn1 R:15-20   4000
800 desc x 200's    4800

Dist/Free
4 x 150 KDS x 50  2200
400-300-200-100 P pick a distance for a stroke pull  3200
400 En1 R:15-20   3600
2 x 400 En2 R:15-20 on 6/6:15/6:30  #1 tolerable and hard, #2 Hard and unfortable En2+  4400
4 x 50 D/S x 25  4600

Friday, November 2, 2012

11-2-12 Coach Frank T-shirt workout 500 choice 8x50 s (2x6 stroke, 2x no breath flip, 2x no breath flags, 2x no kick) 12x25 kick with fins 2-back dolphin 2- back dolphin hold kickboard up 2-free 2- underwater Put on t-shirt 300 s 200 100 k 200 s 100 breast, 100 back 300 p Take off t-shirt 100 Sprint for time 100 ez 2500 yards