Saturday, March 30, 2013

3/30/13 John D.

4 x 200 SKPD   800
3 x 50 scull FT/mid/rear   950
2 x (2 x 100 RIM/IM + 4 X 25 Stroke drill)  1550
9 x 100 on 1:45/2           2450
     IMer's - fly/bk, Bk/Br, Br/Fr
     Fr/Bk - desc odds
     Br = 50 Fr/25 Dpo/25 Free
Meet
2 x
100 K
4 x 50 MS Drill
75 FAST on 1:30  3200
6-8 finishes  3300
200 EZ  3500

No Meet
4 x 200 w/fins Swim  3250
4 x 100 w/fins Desc   3650
4 x 50 w/fins choice   3850

200 EZ  4050

Friday, March 29, 2013

3/29/13 Becky

300 S
200 K
200 P
100 Dr
4 x 100 on 1:40/1:50/2 En2 80%
100 EZ
4 x 200 on 3/3:15/3:30 En2 Odds - Pull, breath 3,5, Evens - Swim
4 x 50 on 1 En2
100 EZ on 2
4 x 50 on 1 En2+
100 EZ
4 x 50 on 1 En3 (90%)
200 EZ
2900

Wednesday, March 27, 2013

3/27/13 Frank

1x300 s
2x100k
3 - 300 pull
4x25sprint
5x50sprint on 1
6x75 s
7x100 s (2-broken into 25, 2 broken 50, 2 broken 75,25 , 100 sprint) on 2
8x75 swim kick drill

Monday, March 25, 2013

3/25/13 Tom B.

300 S
4 x 150 odds free/evens stroke
     25 EZ Swim/50 K no board - streamline/50 stroke drill/25 build swim
6 x 50 R:10 25 high stroke rate(pick up)/25 EZ

main
3x (4 x 125 + 4 x 25's)

  1. 1st round - 30 sec rest after each 125
    1. 100 build/25 EZ
    2. 75 build/25 EZ/25 FAST
    3. 50 Build/25 EZ/50 Fast
    4. 25 Build/25 EZ/75 FAST + 4 x 25 Recovery with 10 rest, long and EZ
  2. 2nd round - 30 sec rest after each 125, non-free
    1. 25 FAST/25 EZ/75 Steady (80%)
    2. 50 FAST/25 EZ/50 Steady
    3. 75 FAST/25 EZ/25 Steady
    4. 100 FAST/25 EZ + 4 X 25 recovery with 10 sec rest, Long and EZ + 1 min rest
  3. 3rd round - 30 sec rest after each 125
    1. 100 FAST/25 EZ
    2. 100 FAST/25 EZ
    3. 25 EZ/100 FAST
    4. 25 EZ/100 FAST
COOLDOWN 100-200
3200




Saturday, March 23, 2013

3/23/13 John D.

400 S
200 1 arm (arm down on breathing side) w fins - work on rotation
400 P
200 K
4 x 50 on 1 build
16 x 50 on 1 w/fins Odd- Stroke Drill, Evens - K
8 x 100 on 1:30/1:40/1:50 (10-15 sec rest) Odd - Free Build, Evens - stroke/IM
     last 25 6 beat overkick on free and back
2600
Other
5 x 100 on 1:30/40/50 En2
2 x 50 on 1 back or dr
10 x 25 on 40 choice/main stroke fast
2 x 50 back/dr on 1
5 x 50 En3 on 1
2 x 50 back/dr on 1
2 x 100 on 4    4100
400 EZ mid 200 drill   4500

Dist
600 En1 R:20         3200
6 x 100 on 1:30/1:40/1:50  3800
500 En1+  r:15   4300 
5 x 100 on 1:45/1:55/2:05   4800
400 En1+  R15   5200
4 x 100 En2   5600
400 cd, mid 200 drill   6000

Friday, March 22, 2013

3/22/13 PM Nick

300 S
200 K
200 P
4 x 100 IM on 2
6 x 75 mid 25 stroke, IM order  R:30
150
100
75
50
25
4 x 25 odd 12 1/2 Blast/12 1/2 EZ, even - FAST off Blocks
2450
100 Ez
2550

3/22/13 David T.

200 S
200 IM Dr
200 Rev Im IM K/S
200 P
4 x 50 stroke down/Free Back on 1
2( 3 x 50 on 1 IM order or stroke Fast + 100 Free on 2 FAST)
100 Ez
4 x 150 85% on 2:15/2:30/2:40
30 x 100 @ 90% on 1:30/1:40/1:50
4 x 50 sprint on 1
6 x 25 on 30
200 EZ
2950

Wednesday, March 20, 2013

3/20/13 Jenny

300 swim
200 kick
300 pull
200 drill by 50 (1000)
8x50 on 1:00 build effort to FAST 1-4/5-8 (1400)
7/8x100 FAST on 2:00  - 2:15 (2100/2200)
100 EZ (2300/2400)
2x200 on 4:00 (2700/2800)
4x 50 odd swim/even drill
(2900/3000)

Monday, March 18, 2013

3/18/13 Matt S.

Warm Up
400 S
300 P
200 K

900

1st Set
4/6 x 150 Build by 50s on 2:15/2:20/2:45
2nd Set
4/6 x 100 Odd: IM Drill, Even: IM Swim on 1:45/2:00
3rd Set
6 x 50 Odd: IM Order on :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

Saturday, March 16, 2013

3/16/13 John D.

5 x 200 SKPDS   1000
5 X 100 w/fins 50 K/50 dr kick w arms down and rotate torso/drills - arm down/weak arm/fist/arm down/weak arm  1500
4 x 50 desc on 1  1700
6 x 25 back turns  1850
Other
3 x thru
4 x 25 on 40 12 1/2 Blast/12 1/2 EZ
4 x 100 on 1:30/40/50 En2
100 EZ on 2:30  3650
rnd 1/2 Main stroke, Rnd 3 choice
S or P 4 x 200 on3/3:15/3:30 En1+  4450
25 sprint on 30
25 EZ on 1
50 Sprint on 2 4550
150 SDS x 50  4700
Dist
800 P R:30   2650
4 x 100 En3 on 1:30/40/50 R:15-20  3050
600 P    3650
4 x 100 En3  4050
400 P  4450
4 x 100 En3  4850
200P  5050

Friday, March 15, 2013

3/15/13 Brad

100SKP
8 x 50 build
6 x 25 on 1 90%+
3 x 50 on 2 90%+
100 EZ
3 x 50 on 2 90%+
6 x 25 on 1 90%+
2(3 x 150) SKP 1 each
2600
cooldown
2800

Wednesday, March 13, 2013

3/13/13 Matt W.

300 swim
200 kick
200 pull
4x50 build on 1:00
300 IM K, D, S
4x 75 IM 15 sec rest
200 dps
4x100 IM 20 sec rest
200 dps
4x75, 50 free, 25 stroke fast
200 cd

Saturday, March 9, 2013

3/9/13 John D.

400 Fr
400 RIM Dr/Fr x 25
4 x 100 #1 K on ft, #2 CU, #3 K 50 R-side/50 L-side, #4 X-Backs  1200
2 x 100 scull Ft/Mid/Rear/Swim  1400
4 x 50 Build on 1 + 4 x 25  12 1/2 BLAST/12 1/2 EZ on 35  1700
4 x 50 Desc on 1 + 4 x 25 Sprint on 40  2000
4 x 50 Tech glide on 1  2200
25 on 30 Sprint  2225
3 x 50 on 1 Tech/Glide   2375
2 x 25 on 30 Sprint   2425
2 x 50 on 1 Tech/Glide  2525
3 x 25 on 30 Sprint  2600
1 x 50 on 1 Tech/Glide  2650
4 x 25 on 1:10 Sprint  2750
8 x 150 on 2:15/2:30 (R:20) En1-En2 3950
300 (75 SKDS)  4250

Tuesday, March 5, 2013

3/7/13 - Dennis

Warmup
300 easy
300 build by 100s
6x50s, descend 1-3, 4-6

Main set
4x100 - 3 medium, 1 fast
4x100 - 2 medium, 2 fast
4x100 - 1 medium, 3 fast
4x100 - fast!

200 cool down

3100

Monday, March 4, 2013

3/4/13 Silas - 2600

Warm-up400 your choice400
Freestyle4x50 on :50200
Swim4x50 on :55200
4x50 on :60200
Kick8x50 2 each stroke on 1:20400
IM
Swim Fly + Back50+150 30 sec rest200
Fly + Breast50+150200
Fly + Free50+150200
IM Hard200200
Pull free4x50200
Warm Down200200
total2600

Saturday, March 2, 2013

3/2/13 John D.

200 S
2(4 x 75) CU, BK, K, CB/ arm down breathing side, K on side,choice, glide  800
4 x 50 K/D Reverse IM order  1000
200 P  1200
4 x Ultra fast turns - http://www.goswim.tv/entries/2766/freestyle---ultra-fast-turns.html
1250
Twice through the following.  Fins recommended, but optional.
8 X 25 on :30 or :35
#1:  Fly/Breast Combo (alternate one stroke of each)
#2:  1 cycle of 2Left/2Right Fly; finish the length with whole-stroke Fly
#3:  Fly/Breast Combo
#4:  1 cycle of 2L/2R Fly; finish with whole-stroke Fly
#5:  Fly/Breast Combo
#6:  1 cycle of 2L/2R Fly; finish with whole-stroke Fly
#7 & #8:  Dolphin Kick on Your Back  1650
3 x 100 Desc on 2, ea 100 gets faster, with increased tempo as well  1950
300 P breath 3,5,7 or 2,4,6 x 50  2250
2 x 100 Broken on 5 + 50 EZ after each  10 sec @ 50, 10 @ 75  2450
1 x 200 Broken, 10 @ 50  2650
400 Swim or P 
3050

Friday, March 1, 2013

3/01/13 Chris T.

Warmup:
200 drill
200 pull
200 kick
200 swim

4 X 50 on 1, build each 25 within 50

Main set:
5 X 4 minute swims, 50 easy-moderate swim/25 sprint, continuous. Take 30-45 seconds rest between 4 min swims, pool lights will turn off when time over and on when next swim begins. Use first swim to keep track of your yardage for the set,  will be different speeds/yardage for different individuals/lanes.

200 pull DPS, long and easy

8 X 25 on :35, IM order

200-300 Cool down