Wednesday, January 30, 2013

1/30/13 Matt S.

400 S
300 P
200 K

900

1st Set
3 x 150 Build by 50s on 2:15/2:20/2:45
3 x 150 FAST (90%) on 2:15/2:20/2:45
2nd Set
4/6 x 100 IM Drill on 1:45/2:00
3rd Set
4 x 50 IM Order,  :50/1:00/1:15
4th Set
8 x 25 sprint, Odd stroke, Even free on :25/:30/:40

1500/2000

300 DPS cool down

Total 2700/3200

Monday, January 28, 2013

01/28/13 Matt W.

300 swim
200 kick
200 pull
4x50 drill
4x50 build
2x300 @ 80%
4x200 @ 80%
6 x 100 @ 80%
+ cooldown
3100+

Saturday, January 26, 2013

1/26/13 John D.

4 x 200 SKPD
4 x 100 50K/50S
4 x 50 scull
400 R:20
2 x 200 R:20
4 x 100 R:20
8 x 50 odds drill, evens swim
16 x 25 odds weak stroke, evens main

Friday, January 25, 2013

1/25/13 Brad

2 x 100 SKPD
100 IM Drill  900
2 x (6 x 50 on 1 En3 + 100 EZ + 3 x 100 on 2 En3 + 100 EZ)  2500
3 x 150 mid 50 drill EZ
2950

Monday, January 21, 2013

1/21/13 Jerry

Warm Up:
200 swim
100 kick no fins
50 1 arm rt
50 1 arm lft
50 fist
50 drill of choice
200 swim

Threshold Set:
Broken 700
125 swim @ threshold pace
50 slow (10 strokes per length)
125 swim @ threshold pace
50 slow (10 strokes per length)
125 swim @ threshold pace
50 slow (10 strokes per length)
125 swim @ threshold pace
50 slow (10 strokes per length)

3x200 threshold pace 15 second rest

10x50 threshold pace 5-10 second rest

10x25 misc.

2750 total yards

Thursday, January 17, 2013

1/18/13 Dennis

Warmup
500 swim
2x150 im no free, 25 drill/25 swim

6 50s e-m-f-e-m-f

Main Set
100 fast
150 active recovery
6 times through

6 50s e-m-f-e-m-f

200 cool down

3100 yards

Wednesday, January 16, 2013

01/16/13 Silas, total yards 3200, 5:00am


Silas workout 01/16/13 total yards 3200
5:00am
--------------------------------------------

Warm-up 400                        400
Reverse IM
(free, br., bk., fly)


Free 1650        1650
Swim Ladder
11 lengths, 10, 9,
down to 1 (10 sec.rest between)

Kick your Choice 250 250

IM Drill - Loosen up 100         100


Swim 12x50's 600
3 of each stroke - on 1:00/1:10

Cool Down your Choice 200 200

--------------------------------------------
Silas workout 01/16/13 total yards 3200

Monday, January 14, 2013

1/14/13 Mark L.

Warm-up
300 easy freestyle 
Easy
Pre-Set
12 x 50 free
45 Seconds
Main Set
1)4 x 25 free on 20 seconds
100 easy swim 

2) 4 x 50 on 40 seconds
200 easy swim 

3) 4 x 75 on 1 minute
300 easy swim 

4) 4 x 100 on 1:20
400 easy swim
1) 25 seconds 


2) 45 seconds 


3) 1 minute 


4) 1:30/1:35/1:40
Warm-Down
8 x 25
on 30 seconds, ascending 

                                                                                   
Total = 3100 SC Yards

Saturday, January 12, 2013

1/12/13 John D.

2 times the following
3 x 150 SKP
2 X 75 KDK x 25
2 x 25 scull - reverse-feet first

2 x 100 Scull - Front/Mid/Rear/Swim

S or P 10/11/12 x 100 on 1:30/1:40/1:50 r:10-20
100 (50 1 arm/50 K)
600 K w/fins
8 x 25 K fast on 45 no fins
100 CU  3700
3 x 200 En1+  4300
5 x 25's fins fast on 45  4425
225 SD x 50  4650

Friday, January 11, 2013

1/11/13 Chris T.

300S
200K
4 X 50 descend
200P

8 X 25 on :40
First 4 build, second 4 sprint

2 X (2 X 200 on 3:30/4, 4 X 100 on 2)
90% effort

300P, DPS cool down

3000

Wednesday, January 9, 2013

1/09/13 Chris L.

300 Every 4th Length Breaststroke
300 Free/Back x 50
2 x 100 (50 Fist/50 K choice)
100 Rev IM Drill
200 P
8 x 25 on 30 K streamline w fins, no board
4 x 125 p on1:45/1:55
8 x 25 2 ea stroke on 40
4 x 100 Pull on 1:30/1:40/1:50
8 x 25 on 25 w fins, swim FAST
4 x 75 cool
2900

Monday, January 7, 2013

1/07/13 John D.

2 times the following
2 x 200 Choice
2 x 50 K
100 Dr   1200
2(4 x 25) on 35  1st set build, 2nd set desc  1400
2 times the following
200 on 3/3:10/3:20
2 x 150 on 2:15/2:25/2:35
2 x 100 on 1:30/1:40/1:50
2800
+ cooldown

Saturday, January 5, 2013

1/05/13 John D.

300 S
10 x 50 w fins - streamline K under h2o/Drill x 25  Drills - CU, Fist, 1 arm, weak arm, x backs
300 P
10 x 25 scull - ft/mid/rear-front and back reverse x 2
2 times the following
4 x 150 En1 on 2:15/2:25
3/4 x 100 En2 on 1:30/1:40/1:50    3850

5 x 100 En3 on 1:30/1:40/1:50  4250
200 Ez Dr
4450

Friday, January 4, 2013

1/04/13 Becky Z.

100 drill free
200 swim
100 drill IM
200 kick
100 stroke choice
200 pull

4 x 50 IM kick
4 x 75 IM (skip free)
4 x 100 IM

4 x 50 kick
4 x 75 free FAST on 1:30
4 x 100 free at endurance 2 (80%)

200 pull breath by 3/5/7/3

Total 2900 yards

Wednesday, January 2, 2013

01/02/13 Barry

300 S
200 K
300 P
200 RIM D/S x 25   1000
4 x (4 x 50) on 1:05 IM order, 4 each stroke, Odds - fast, Evens - Ez  1800
4(3 x 75) on 1:20 Middle 25 stroke, IM order Free/Stroke/Free  2700
250 Middle 50 Kick  2950