Sunday, December 29, 2013

12/30/13 - Dennis


Warmup
300 swim, 200 kick
250 drill -  navel-to-wall

Main Set (:15 rest)
4x150, sprint last 50, strong rest of way
200 pull.  Stay long!
4x150, build
200 kick
4X150 2nd 75 fast!

200 warmdown

Total: 3150

Monday, December 23, 2013

Milky Way Masters swimmers at competition at University of Iowa
Dec 21, 2013

Wednesday, December 4, 2013

Fwd: 12/4/13




12/02/13 - Silas

posted Dec 2, 2013, 7:23 AM by Craig Oney
Yards
Warm-up200 Free500
100 Pull
100 Kick
100 Free
Drill Set4x100IM Drill20-30 seconds rest400
Main Set5x(4x75)1:15:001500
1.fly back breast 2.free fly back
3.breast free fly 4.back breast free
4x100 IM *SPRINT* 1:30:00400
Pull Set200 free pull200
Warm-Down75free200
50scull
75free
total3200


Tuesday, December 3, 2013

12/4/13 - Dennis

"John's Favorite Kind of Stuff"

Warmup
400 swim
300 kick
200 pull

250 Drill

6 - 100s 75 fast, 25 recovery 2:00-2:15
6 - 75s 50 fast, 25 recovery 1:20-1:30
6 - 50s 25 fast, 25 recovery 1:10-1:20
6 - 25s FAST :45

repeat 250 drill

200 warmdown

3100 total


Monday, November 25, 2013

11/25/13 - Nick Q

200 Swim

200 Kick
200 IM drill
200 Pull

8 x 50 25 Stroke / 25 Swim

10 x 100 Odds IM / Evens Swim

4 x 75 Kick, build by 25, no board

300 Hypoxic By 50's breath 3 - 5 - 7 - 3 - 5 - 7

Cool Down 100 - 200

total 2800 + CD.

Sunday, November 24, 2013

Nov. 24 - Julie



Warmup
300 s
200 k
200 pull

3x200 70%
4x150 80%
5x100 90%
6x50 FAST

200 cooldown

2800



Monday, November 18, 2013

11/18/13 - Sara

WARM UP
200 Swim
200 Kick
200 Pull

MAIN SET
4 x 100 MID 50 FAST
3 x 150 MID 50 STROKE
2 x 200 MID 100 FAST
1 x 250 EASY
2 x 200 MID 100 FAST
3 x 150 MID 50 STROKE
4 x 100 MID 50 FAST

200 COOL DOWN

TOTAL 3550

Friday, November 15, 2013

11/15/2013 - Chris Tyler

200S
200K
200P
2 X 100 scull, by 25. Front, mid, back, swim

4 X 3 minute swims, every 3rd 25 fast free or stroke, 30 seconds rest between.

Easy 50

6/7/8 100 broken, 5 seconds rest at each wall
1st 25: fast free
2nd 25: DPS free
3rd 25: fast stroke
4th 25: DPS free

On 2:002:15, or 2:30

4 X 25 on :40 sprint

Cool down

1550/1650/1750 + yardage for 3 minute swims and cool down

Sunday, October 13, 2013

10/14/13 - Dennis

Warmup

  • 300 swim
  • 200 kick
  • 300 pull
  • 200 drill by 50's


Main Set

  • 6-50s - Descend 1-3, 4-6, on :60
  • 5 x 100 - Descend 1-3, hold 4 & 5 1:40 (outer lanes 4X on 2:00)
  • 5 x 100 - Descend 1-3, hold 4 & 5 (IM if you like) (outer lanes 4x on 2:00 or 2:10)
  • 6 x 75 - Fast! on 2:00
  • 4 x 50 -Fast! on 1:30 (Bonus if time)
300 cool down

Total 3250

Monday, October 7, 2013

10/7/13 - Sara

WARM UP
300 S
200K
300P
4 x 50 Drill
4 x 50 Build

MAIN SET
Complex 1250

50     25EZ/25FAST
100   50EZ/50FAST
150   75EZ/75FAST
200   100EZ/100FAST
250   125EZ/125FAST
200   100EZ/100FAST
150   75EZ/75FAST
100   50EZ/50FAST
50     25EZ/25FAST

Easy 100-200

8 x 25 Kick on :30
8 x 25 Swim Odd - Free; Even - Stroke

COOL DOWN
200

TOTAL 3150-3250

Friday, October 4, 2013

Oct. 4 - Chris Tyler

Warmup:


200 D
200 P
200 K
200 S



4 X 25 stroke drill, 10 seconds rest
4 X 50 build, 10 seconds rest

4 X (100, 75, 50, 25)
1st time through, 1st 25 of each stroke, 15 seconds rest
2nd time through, last 25 of each stroke, 15 seconds rest
3rd time through, all free, 10 seconds rest
4th time through, P, 5 seconds rest

4 X 25 descend, 10 seconds rest
Easy 50
6 X 25 odds fast, evens stroke, 10 seconds rest
Easy 50
8 X 25 5 seconds rest
Easy 50

200 D cool down

2900

Wednesday, September 18, 2013

9/18/2013 Frank
5 min ez swim, every 3rd length drill
5 min build
5 min kick, change every minute

Choose Distance or sprint workout
Distance
Ladder 200,400,600,400,200 --30 sec rest per 200

Sprint
2x 50,100,150,200,150,100,50 --10 sec rest per 50

10x25 Fun swims

Tuesday, July 23, 2013

7/17/13 Chris L.

300 Swim1300300300
200 Kick with fins1200200500
300 Pull1300300800
100 Stroke Drill1100100900
900
900
Main Set:900
3x100 (Stroke down, swim back)31003001200On 2, 2:15
2x200 Easy 50, Fast 100, Easy 5022004001600On 3:30, 3:45
1x300 Pull13003001900Rest 20
2x200 Stroke 50, Swim 100, Stroke 5022004002300On 3:45
3x100 Decend31003002600On 2
02600
2600
Cool down:2600
1x20012002002800
2800

Friday, July 19, 2013

7/19/13 Chris T.

Warmup:

200 S, K, P, D

Main (only) set:

4 X 50 build, 10 seconds rest
100 easy

4 X 50, 15 seconds rest
drill 1st half, swim second
Odds free, evens stroke
200 easy/pull

4 X 50 with fins, 15 seconds rest
Odds kick, evens swim
300 swim

4 X 50 descend, 15 seconds rest
400 easy

2600

Friday, June 28, 2013

6/28/2013 - Nick

Warmup
300 swim
200 kick
300 pull

4x100 swim on 2:00
4x50 swim on 1:00

Repeat 3 times. Try to build each set.

2600 Cool down


Monday, June 24, 2013

6/24/13 Tom B.

Warm
up
1 x 300 swim, easy stretch
Drills
6 x 100
#1,2,3: 50 Kick (on your side with fins, no boards) / 25 catch
up drill /
25 free, max DPS
#4,5,6: 25 Rhythm drill / 50 build up swim / 25 easy swim
• RI (Rest In
between)=:10
(600/900)
Main
3 x [ 4 x 150 ]
• 1st set of 4 150's: 50 FAST / 100 easy
• Descend the FAST 50 1
>4; RI=:15 between 150’s
• 2nd set of 4 150's: 75 easy / 75 FAST
• Descend the FAST 75 1
>4; RI=:20
• 3rd set of 4 150's: 100 FAST / rest :05 / 50 easy
• Descend the 100 FAST 1
>4; RI=:25
• Extra 1:00 rest after each set of 4 150's
(1,800/2,700)
Dessert
4 x 100
• 50 build
up kick (fins OK, no boards) / 25 sprint swim / 25 easy swim
• Choice of stroke(s)
• Pick your rest
(400/3,100)
Warmdown
1 x 100 All easy swim or drill
(100/3,200)

Wednesday, June 19, 2013

6/19/13 Brad

2X 100 S,K,P,Dr/Stroke Drill

        TOTAL 800

Main Set
        300 Race pace (lane leaders wait for everyone to finish)
        2 X 150 middle 50 Stroke/Stroke Drill 10 seconds between
        200 Race pace (lane leaders wait for everyone to finish)
        2 X 150 middle 50 Stroke/Stroke Drill 10 seconds between
        100 Race pace (lane leaders wait for everyone to finish)
        2 X 150 middle 50 Stroke/Stroke Drill 10 seconds between
        2 X 50 Race pace (lane leaders wait for everyone to finish)
        100 walk/run to black line, swim to wall and back, then walk/run back.
      Total 1700

Total  2500

       +
Cool down     

200

Monday, June 17, 2013

6/17/13 - Nick G

300 swim
300 kick
300 pull

400 medium swim
200 descend
200 neg. split

300 medium swim or pull
150 descend by 50s
150 ascend by 50s

200 swim
100 neg split
100 neg split

100 swim
2 50s fast!

2900

Friday, June 14, 2013

6/14/13 - Chris Tyler

200 swim
200 kick, no fins
200 pull

4 X 50 build, 15 seconds rest

Main set:
100 swim fast
200 kick, second 100 no fins
300 pull
400 negative split
300 pull
200 kick, second 100 no fins
100 swim fast

20-30 seconds between each

300 swim cool down, focus on technique

2700

Wednesday, June 12, 2013

6/12/13 - Dennis

Warmup
300 swim
200 kick
200 build

Main Set

3 - 200s fast
600 ez swim or pull

3 - 100s fast
300 ez

3 - 50s fast
150 ez

200ez

3000 total

Friday, June 7, 2013

6/7/13 - Sara

WARM UP
3 x (100S/100P/100K)
6 x 50 Build R:15

MAIN SET
500 Breathe 3/5 x 50 R:30
2 x 250 Fast/EZ x 50 R:15
5 x 100 Threshold R:15

COOL DOWN
200 EZ

TOTAL 2900 meters

Wednesday, June 5, 2013

6/05/13 Chris L

WU: 300 S, 200 K, 300 P, 100 Drill.
3x100 Build 2x200 50Easy, 100Fast, 50 Easy 300 Cruise 2x200 50Fast, 100Easy, 50Fast

then lightning

Monday, June 3, 2013

6/03/13 Chris C.

300 Swim/200 kick/300 pull

4x150    @ 2:30 – 3:00 or :30 rest        1&2 semi catch-up, working on core rotation and distance per stroke.                          3&4 alternate breathing, focus on symmetric pulling pattern and core rotation.
400-300-200-100         :30 between swims  400 and 200 Negative split (challenge the 2’nd half), 300 and 100 pull as active rest.

4X 50 kick w/fins @ 1:05

100 Easy

2,700 meters

Saturday, June 1, 2013

6/01/13 John D.

400 S
4[100 K + 3 x 50 (25Dr/25 Build)]
3 x 50 scull Front/Mid/Rear
3 x 50 MAX DPS count strokes   1700
2 x (300 Swim r:20 + 3 x 100 Desc r:15+ 6 x 50 on 1:15  1-3 perfect stroke, 4-6 FAST)
4500
100 EZ
4600

Friday, May 31, 2013

5/31/2013 Mark L.

6 x 100 (evens drill/odds free)
4 x 50 kick                                                                                                             800

Main Set
4 x 50 Build on 1:10     1000
200 negative split         1200

3 x [4 x 50 + 200]  50's fast on 1:15, 200 EZ recovery  on 3      2400 
2 x 100 #1 Kick, #2 Pull EZ  2600
200 Cooldown
total 2800

Wednesday, May 29, 2013

5/29/13 John D.

3 x 200 SKP   600
4 x 50 build on 1:10  800
3 x 100 50 arms down, kick and rotate, head down, 50 1 arm  1100
6/7/8 x 150 En1-En2 R:20  2400
2 x 50 on 1:15 Overkick, 6-beat fast kick swim  2500
100 EZ
2600

Monday, May 27, 2013

5/27/2013 Nick C.

200 S
200 K/Skull
200 Dr/Skull
4x50 Build

3x200 (100 cruz/100 fast), Rest 20 or 30 sec.
3x200 (50 cruz/150 fast). Rest 30 or 40 sec.
2x200 fast.  Rest 60s

cool down

Saturday, May 25, 2013

5/25/13 John D.

4 x 200 Free, no splash, touch thigh, 3 pt  800
4 x 50 scull  Front/Mid/Rear/Swim  1000
4(3 x 100) 2200
1)  25 Right only, left at side/25 Left only, right at side/50 Whole
2)  Catch-Up
3)  Glide on side
4)  Max DPS

4 x 50 count strokes   2400
2 x 10 min swims  (550)
#1 20 long strokes, 15 solid, 10 strong, 5 fast
#2 5 long, 10 solid, 15 strong, 20 fast
2950
100 EZ
3050

Friday, May 24, 2013

5/24/13 Nick Q.

200 SKPDS  1000
4 x 50 drill half, swim half 1200
pyramid
100
200
300
400
300
200
100  2800
20-30 seconds rest in between.
100-200 Drill/Swim x 50
2900/3000

Wednesday, May 22, 2013

5/22/13 Nick W.

4x100 15 sec rest
4x200 neg split 30 sec rest
4x100 neg split 30 sec rest
8x50 85-90% 15 sec rest

Saturday, May 18, 2013

5/18/13 John D.

200 S
200 RIMD
200 P
200 RIM
2(3 x 50) IM order no free dr/swim
     fly 222
     bk - progression
     br - PKG
8 x 50 on 1:10 odd stroke, even free (fly-w/fins)
10 x 25 on 40 work streamline  2 free/2 back/2free,4 choice
4 x 100 Free on 1:40/1:50/2 evens back
6 x 50 odd stroke, evens free on 1:10
6 x 25 on 40 odd stroke, evens free
3 x 100 IM on 1:45/2/2:15
2900

Friday, May 17, 2013

5/17/13 Becky

3(100 Swim, 100 K, 100 Dr)
6 x 50 w/fins  25K, 25 S
4 x 75 swim 25 fast/50 strong
3 x 100 on 1:45/1:55, 50 build/25 fast/25 EZ
2 x the following
200 P, breath 3/5 x 50
150 Swim EMF
100 P 3/5/x 50
50 S Fast
200
3000

Wednesday, May 15, 2013

5/15/13 Barry

100 S
100 Bk/Br
100 K
100 S
8 x 75 (25 drill/50 build) R:15   1000
8 x 25 on 30  (ezfast,ef,ezfastez,efe,fastez,fe fast, f)  1200
8 x 100 on 3 Fast  90% +VO2Max  2000
4 x 150 SPKS EZ stretch glide
2600

Monday, May 13, 2013

5/13/13

Warm‐up
300 swim, easy; Stretch
Drills
3 x 300
#1: 3 x [ 25 free with fists / 25 scull / 50 free, max DPS ]
#2: 3 x [ 50 kick, NO boards or fins / 50 free, easy ]; Descend kick 50's
#3: 4 x [ 25 stroke drill / 50 free ]; Descend the swim 50's 1‐>4 within the 300
• Rest In‐between=:20
(900/1200)
Main
3 x [ 1 x 200; 3 x 100 ]
200's:
• Freestyle swim, moderate effort:
‐ 1st round: Breathe every 3rd Stroke
‐ 2nd round: Pull and breathe every 4th Stroke
‐ 3rd round: Engage the core, focus on rotation with eyes looking at the
bottom of the pool
• RI=:20
100's:
• Freestyle swim, good effort:
‐ 1st round through: RI=:15
‐ 2nd round through Faster than 1st: RI=:20
‐ 3rd round through Fastest: RI=:25
Extra :30‐1:00 after the last 100 in each round
(1500/2700)
Dessert
6 x 50
• ODDS: 25 swim easy / 25 swim, FAST
• EVENS: 25 swim, FAST / 25 swim easy
• RI=:15
(300/3000)
Warm‐down 1 x 200

Friday, May 10, 2013

5/10/13 frank

50,100,200,100,50 swim with 10 sec rest in between
200 k
100 skull
--------
=1000 warm up

T-shirts on
400s
300s back breast free
200 k
100 s fast get time
-------------
1000 with t-shirts

Take t-shirt off
100 s fast get time
100ez
8x25 fun swims

2400 total

Monday, May 6, 2013

5/06/13 Jenny L.

300 swim
200 kick
200 pull 
100 drill by 25
4x50 build
8 x 75 (25 fast/50 cruise)
400 @ 80%
4x 100 @ 80%
10 x 50 fast on 1:00
300 cd DPS
3200 yards