Friday, December 28, 2012

12/28/12 Nick Q.

400 swim
300 kick
200 pull

6x100 25 drill/75 build by 25, 10 seconds rest

4x125 Progressively faster, 20 seconds rest
-1st 100 moderate/25 Fast
-2nd 75 moderate/50 fast
-3rd 50 moderate/75 fast
-4th 25 moderat/100 fast

5x200 - all fast/long rest, 4:00/4:10/4:20/4:30

Cool Down
100-200

Saturday, December 22, 2012

12-21-12 Frank Mayan workout- Swim * 500 yards crawl warmup (continuous swimming) * 4 x 100 yards crawl, resting :15 between (do not breathe within 4 strokes of approaching the wall or 4 strokes after leaving the wall) * 10 x flip turns (practice taking 4 strokes and doing a flip turn followed by 4 strokes without a breathe) * 2 x 200 yards crawl fast swim (swim at a fast pace and focus on completing the turns like you practiced them) * 4 x 200 IM focusing on turns (concentrate on making clean transitions between strokes as you make your turns) * 400 yards crawl (breathe every 4th stroke and do not breathe within 4 strokes of the wall, do flip turns on all turns) * 500 crawl warmdown (swim slowly and relax)

Wednesday, December 19, 2012

12/19/12 John D.

300 S/300 P
2 x (2 x 50 build on 1 + 75 Kick)
200 Swim doing 1 summersault in middle of pool both directions
6 x 25 with a flip in the middle of pool, changing directions fast and initiate the momentum with a strong kick
2(6 x 25 + 2 x 100 Frees on 1:30/1:40/1:50)
Round 1 = 25's are stroke on 40
Round 2 = 25's on 20
3 x 150 R:15-20  2450
1)  breath 3,4,5 x 50
2)  breath 4,5,6
3)  breath 5,6,7

4 x 25 Fast on 30 w/fins   2550
2 x 50 EZ - dr/Swim x 25 2650

Monday, December 17, 2012

12/17/12 David T.

800         4x200 S/K/P/D
1000       4x50 build on 1:00
1600       2x300 65% (20-30s rest)
2200       4x150 75% (20-30s rest)
2800       3x200 65% (20-30s rest)
3100       6x50 sprint on 1:00 (most lanes used some or most of these as a cooldown)

Saturday, December 15, 2012

12/15/12 John D.

3 x 200 SKP
4(4 X 25) on coach
1) Free - CU/Weak arm/arm down on breathing side/x-backs
2) Br - Slide K/2R2L2Whole/1P3K/Dolphin K
3) BK - R/L/Progression Drill/10 K-1 stroke
4 ) Fly - R/L/2R2L2W/4K
200 Scull x 50 Front/Mid/Rear/Swim
200 choice
4 x 50 Tennessee Turns
4 x 50 build on 1
4 x 25 on 30 odd - 12 1/2 Blast/12 1/2 EZ, even Sprint
2 times thru
100 build on 1:30/1:40/1:50
300 P R:20
4 x 25 sprint on 35  2900

Other
6 x 100 on 1;30/1;40/1;50 En1  3500
200 En1          3700
5 x 100 on 1:30/1:40/1:50 En1+  4200
250 En1+             4450

Dist
2 x 150 on 2:15/2:25 (r:15)  3200
300 En2   3500
2 x 200 on 3/3:15/3:30 (r:20)  3900
400 En2  4300

Friday, December 14, 2012

12/14/12 Jenny L.

200 Swim
100 K
200 P
100 K
200 Dr
100 K
4 x 50 build on 1
2 x 100 IM Drill
4 x 100 IM
200 Swim Free
4 x 75 Fly,bk, br/Bk Br Fr/Br Fr Fly/ Fr Fly Bk
200 Free
4 x 50 stroke
200 Swim
200 EZ CD
3000

Wednesday, December 12, 2012

12/12/12 Matt S.

Warm Up
500 S
400 D
300 K

1200

Main Set
12 x 75s Build by 25s on 1:00/1:05/1:15
1 min. rest
12 x 50s D/S on :50/1:00/1:15
1 min. rest
12 x 25s sprint, Odd stroke, Even free on :30/:35/:45

1800

12 laps (300) DPS cool down

Total 3300

Monday, December 10, 2012

12/10/12 Matt W.

300 swim
200 kick
200 pull
100 drill
4x50 build on 1:00
2x300 @ 80% r:15
4x200 @ 80% r:15
6x100 @ 80% r:15   3000
4 x 75 KDS x 25 Cooldown
3300

Saturday, December 8, 2012

12/8/12 John D.

200 S
100 K
200 P
100 K
200 Dr
100 K
2(4 x 50) on 1 Rd 1- build, Rd 2 Descend
8 x 75 R:10 Odds - 50 Dr/25 S, Evens - 25 scull/50 swim
  1) fly drill - 4 dolphin K off wall + 4 K fly
  2) back - 10 K-1 stroke
  3) breast - double underwater pullouts + 1P3K
  4) Free - either fist or 1 arm

Dist
800 P En1
8 x 100 En2on 1:30/1:40/1:50
600 P En1
6 x 100 En2 on 1:30/1:40/1:50
400 P En1
4 x 100 En2 on1:30/1:40/1:50
200 EZ Dr/S x 50
5500

Other
2 x 400 En1 R:30
4 x 100 3 Fr/1 stroke
2 x 300 En1 R:20
3 x 100 2 Free/1 stroke
2 x 200 En2 R:20
2 x 100 50 Free/50 stroke
100 Free En2
200 Dr/free x 50 EZ
4700

Friday, December 7, 2012

12/07/12 Brad

100 S
150 K
200 P
150 K
100 IM Dr   700
6 x 25 on 45 w/fins  odds - no breath, evens - dolphin k on back  850

2 times the following
2 x 50 on 1  En3 (90%)
2 x 100 on 2 En3
100 P long relaxed
2 x 50 on 1 En3
2 x 100 on 2 En3  700/1400=2250
3 x 150 mid 50 stroke R:10 2700
200 EZ  2900

Wednesday, December 5, 2012

12/5/12 - Sara

WARM UP

300 SWIM
100 KICK no fins
300 PULL
100 KICK no fins
300 DRILL
100 KICK no fins

4 x 50 BUILD

MAIN SET

20 x 75 (5 sets of 4) 1:15/1:20/1:30/1:45
SET
1 - 25 STROKE FAST/50 FR EZ
2 - 75 FR EZ
3 - 50 STROKE FAST/25 FR EZ
4 - 75 FR EZ

COOL DOWN
200 EZ BREATHE 3/4/5

TOTAL 3,100

Monday, December 3, 2012

12/3/12 - Jerry

WARM UP
3 x 100 Swim
3 x 100 IM
3 x 100 Pull?

6 x 50 Drill Pushoff wall underwater dolphin as far as you can 6 strokes to the wall

Complex 1000
100 Fast
50 EZ
100 Fast
50 EZ
100 Fast
50 EZ
100 Fast
50 EZ
100 Fast
50 EZ
100 Fast
50 EZ
100 Fast

4 x 25 Back

Saturday, December 1, 2012

12/01/12 John D.

2 x thru
300 S build last 2 50's
200 K build last 50
100 Stroke Drill  1200
8 x 50 scull/swim x 25   1600

Dist
2-3 times thru
3 x 300 on 4:30/5 En1+
5 x 100                    3000/4400
rd 1) 100's FreeIM(no fly, do free instead)
rd 2) 100 last 50 fast
rd 3) 100 pull

Others
4 times thru
2 x 75 build on 1:15
2 x 100 En2 on 1:30/1:40/1:50
2 x 25 Sprint on 45  1600/3200
10 x 100 S or P En1 on 1:30/1:40/1:50  4200