Wednesday, February 27, 2013

2/27/13 Chris L.

300 S
200 K
300 P Glide
4 x 50 build on 1  1000
4 x 200 on 3/3/10/3:20  1800
4 x 150 on 2:15/2:25/2:35  2400
4/5 x 100 on 1:30/1:40/1:50  2800/2900
4 x 50 sprint on 1:50  3000/3100
200 Cool 3200/3300

Monday, February 25, 2013

2/25/13 Mark L.

200 S
300 P
200 K
4 x 50 IM order Drill
6 x 150 Mid 50 stroke on 2
4 x 100 IM on 1:45/2/2:10
6 x 50 on 50/1 80%
200 Cooldown
2700

Saturday, February 23, 2013

2/23/13 John D.

200 S
250 K/D w/fins K arms down/rotate/drill-1 arm
200 P
250 K/D  900
150 fist with fins
150 swim 1200
President day swim 6 x 100 + 13 x 50's  2450
8 x 75 every 3rd fast on 1:15  3050

Dist
8 x 150 En1 on 2:10/2:20   4250

Free/Back
2 x
2 x 75 K
100 Hypo 3,7 x 50
2 x 125 (75 FAST/50 EZ)

Fly
2 x
150 2R2L2Whole
8 x 25 on 45
50 EZ

5 x 100 En1 cool

Friday, February 22, 2013

2/22/13 Chris C.

300 S
200 K
300 P  800
8 x 50 w/fins  1-4 kick, arms down, rotate, 5-8 1 arm, rotate both shoulders  1200
8 x 75 EMF on 1:20/1:30  1800
4(2 x 75 IM skip a stroke) + 150 EZ/Fast/EZ  3000
100 EZ
3100

Wednesday, February 20, 2013

2/20/13 Barry

200 SKDPRevIM
8 x 25 IM order drill, 2 each on coach  1200
6 x 150 Fr/Stroke/Fr  2100
4 x 100 IM on 1:40/1:50/2  2500
8 x 50 on 1 2 each stroke, IM order #1 EZ, #2 Fast  2900
100 EZ
3000

Monday, February 18, 2013

2/18/13 Becky

300 Swim
150 K
150 P
100 drill
4 x 50 on 1 build
3 x 100 En2 on 1:30/1:40/1:50
2 x 150 EMF x 50on 2:15/2:20/2:30
1 x 200 on 3/3:10/3:20
2 x 150 on 2:15/2:20/2:30  Mid 50 FAST
3 x 100 En2 on 1:30/1:40/1:50
4 x 50 on 1 En-2
300 K wfins or 200 W/o
200 P breath 3,5,7,5 x 50
4 x 25 sprint on 30
100 EZ
3100/3200

Saturday, February 16, 2013

2/16/13 John D.

400 Swim
3/4 x 100 K/D x 25 mix strokes
4 x 50 buld on 1
2 x 500 #1: Back/Free x 50  #2 build each 100
flip turns
10 x 50 on 1 work on streamline, every 3rd breath every 7
5 x 200 on 3 w/fins
4 times thru
150 choice
2 x 25 stroke IM order on 40
50 EZ
4600
100 ez
4700

Friday, February 15, 2013

2/15/13 Nick Q.

Warmup
200 S/K/P/D/Scull  1000
8x50 1-4 build/5-8 descend, 1:00  1400
100 StreamLine Drill  1500

Main
300+1or2x200+2x100+2x50, 15-20 seconds rest  2500
100 active recovery  2600
150 ketchup drill with fins  2750
4 or 6 x 25 swim with fins, FAST, :30 
2600/2650/2850/2900

Cool Down - choice.

Thursday, February 14, 2013

2/14/13 PM John D.

300 Swim
200 K build mid 100
300 P breath 3,5,7 or 2,4,6 by 50
4 x 50 drill - CU, Weak arm, arm down on Breathing side, Cross-backs
2 x 50 build on1
4 x 25 on 40 2-12 1/2 Blast-12 1/2 EZ, 2 - Sprint
4 x 75 on 1:20 FAST
4 x 50 on 1 FAST
4 x 25 on 1 FAST
2 x 75 on 2 FAST w/fins
2 x 50 on 1:30 FAST w/fins
2 x 25 on 1 FAST w/fins
100 EZ

Wednesday, February 13, 2013

2/13/13 Nic Carew

200 FR
200 IM  K/S
200 IM  DR/S

3 X 100 BUILD DPS @ 2:00

3 TIMES THRU
4 X 100 IM @ 130/140/150/200/210
200 DPS R:45-1

200 COOL
2900

Monday, February 11, 2013

2/8/13  Coach Frank

Notorious Tee shirt workout 200s 200s breast 200s back 200 im kick Shirts 300s 4x150 50sks 2:30 200Pull Off 100 sprint- timed 4x 25 underwater- 75 ez swim 8x 50s Fast stroke High elbow Doggie dig Fists Push offs Dolphin on back Im No legs

2/11/13 John D.

2 times thru
300 S
150 K
2 x 75 P
2(4 x 25) on :30 1st set build, 2nd set sprint
4 x 200 on 3/3:15/3:30
2 x 100 on1:30/1:40/1:50
2 x 25 on 40 sprint
10 x 50 on 1 odd sprint, even s tech 2950
+cool down

Saturday, February 9, 2013

2/9/13 John D.

2 times thru
2 x 200 choice
2 x 50 K
100 Dr
4(2 x 25) scull 2 each ft/mid/rear/swim 5sec rest
200 on 3/3:15 Free En-2
2 x 150 on 2:30/2:45/2:55 last 50 6-beat over kick
2 x 100 on 1:30/1:401:50 En-3
150 Pull - breath 2,4,6 or 3,5,7 x 50
2 x 75 En-3 on 1:40/1;50
2 x 25 on 45 Sprint



Wednesday, February 6, 2013

2/06/13 Tom B.

Warm-up
1 x 300 swim, easy
(300)

Drills
4 x 100
   • 50 4-kick drill / 50 free, breath every 3rd stroke
   • RI=:10
(400/700)

Main
Read across on this set. Swim the 1 x 100, 8 x 50, then 2 x 100, 6 x 50 … etc. Enjoy!
1 x 100; 8 x 50
2 x 100; 6 x 50
3 x 100; 4 x 50
4 x 100; 2 x 50
  100’s:
     • Freestyle swim
     • On cruise or RI=:10
     • Descend each set to faster
  50’s:
     • In each set:
      #1,2: Kick, boards OK, FAST!
      #3,4: Free swim, moderate on cruise + :10 or RI=:15
      #5,6: Free, swim, faster on cruise + :05 or RI=:10
      #7,8: Free, swim, faster on cruise or RI=:05
     • In the set of 2 x 50, you’ll only do the #1 and #2. In the set of 6, do #1-6 …
     • Extra :20 after the last 50 in each round
     • Boards OK on the kick
(2000/2700)

Pull or Swim
1 x 300
   • Freestyle: 3 x [ 25 breath to the R side / 25 breath only to the L side / 50 breath every 3rd stroke ]
(300/3000)

Bonus Set
10x25; 2x 1/2FAST, 1/2EASY ; 2x 1/4E, 1/2F, 1/4E; 2x 1/2E, 1/2F; 4x F
(300/3300)
Warm-down
1 x 100 All easy swim or drill
(100/335
0)

Monday, February 4, 2013

1/04/13 David T.

800        4x200 S/K/P/D
1000        4x50 build
1600        2x300        65% Work on distance per stroke 2200        4x150        75% (15s Rest) 2800        6x100        85% (20s Rest) 3200        8x50        sprint (20s Rest) 3400        200 cooldown

Saturday, February 2, 2013

2/2/13 oyo

300S 200KPDS (200 of Each)
(split into Groups)
Dist
K 800 w/fins + K 4 x 25 FAST
Others
K 500 w/fins + 300 no fins + K 4 x 25 FAST
Split into groups
Others
15 x 100 on 1:30/1:45/2 5 Free P/5 Stroke/5 IM
Dist
P800 + 500 Strong + 800 P
then
Stroke
6 x 200 stroke on 2:30/2:45/3
Sprint
20 x 50 10 on 1, 10 on :50

5300/5700

Friday, February 1, 2013

2/01/13 Jenny

400 swim
200 pull 
100 kick
100 drill by 25s (cross back/finger tip drag/fist/catch up)        800

4 x 50 build on 1:00
4 x  (4x 50 fast,  200 cruise)                    2600

4 x 100 fast on 1:25/1:30/1:45.               3000

Choice cool down