Monday, April 29, 2013

4/29/13 John D.

200 S, 200 Dr
4 x 50 K
2 x 100 P  800
2 times thru the following
2 x 50 cross legs
75 K
2 x 25 sprint on 30 1250

400 Swim r:20 + 4 x 100 on 1:40/1:50/2
300 swim r:20 + 3 x 100 on 1:40/1:50/2
200 Swim r:20 + 2 x 100 on 1:40/1;50/2
100 r:20 + 100 on 1:40/1:50/2
3250
100 EZ
3350

Saturday, April 27, 2013

4/27/13 John D.

400 S
3 x 200 KPD
4(3 x 50) odd sets Build on 1, even sets Scull ft/mid/rear x 50
2 times the following
2 x 50 cross legs, no pull buoy on 1:05
75 K on 1:15
2 x 25 on 30 sprint
2050

Other
6 x 200 En1 on 3/3:15/3:30
6 x 100 En2 on 1:30/1:40/1:50
300 EZ
4150

Distance
3 x 400 En1 r:20  3250
8 x 100 En2 on 1:30/1:40/1:50 4050
300
4350

Wednesday, April 24, 2013

4/24/13 Jerry K.

12 x 25 K
8 x 50 drill on 1:10
5 x 100 swim on 1:40/1:50/2
3 x 200 on 3/3:15/3:25 En2
2 x 400 r: 20 En2
300-500 S or P EZ
2700-3100

Monday, April 22, 2013

4/22/13 - Dennis

Warmup -200 swim -300 drill, by 50s, your choice -6-50s descend 1<3, 4>6 500 swim w/ fins 500 pull 500 swim w/ fins 500 swim - good effort Cooldown 2800 + cooldown

Saturday, April 20, 2013

4/20/13 John D.

300 S
200 K
100 Main Stroke Drill
300 P
200 K 10 Sec V-Kick in deep end, fins elbows out, no fins wrists
100 MS Drill  1200
4 x 75 R:10 Odd - 50 drill/25 Swim, Evens - 50 swim/25 Scull
1500
Other
2 x 400 En1+ R:20  2300
3/4 x 100 3 Free/1 Stroke  2600/2700
2 x 300 En1+ R:20  3200/3300
2/3 x 100 2 free/1 stroke R:20  3400/3600
2 x 200 En2on 3/3:15/3:25 R:20 3800/4000
2 x 100 En2 75 Free/25 Stroke  4000/4200
100 En2 on 1:30/1;40/1:50 4100/4300
100 EZ

Dist
3 x 400 Desc En1-En2 r:20  2700
5 x 100 IM/stroke on 1:45/2  3200
2 x 500 S or P #2 Neg Split   4200
4 x 100 last 50 6 beat K  4600
800 Swim w/fins  EZ 5400

Friday, April 19, 2013

04/19/13 Silas



Yards

Warm-up 200 ez free 800
200 other than free
200 kick
200 pull free

Pre-Set 6x75 free(1,3,5 ez/sprint/ez 25) 5-10 seconds rest 450
(2,4,6 sprint/ez/sprint)

50ez 50

Main Set 6X100 IM 2 min 600
descend 1-3
descend 4-6 second set faster than first

100ez 100

Main Set 8X50 sprint down/ez back 25 1 min 400
IM order

Warm-Down 200kick 600
200pull
200swim

total 3000

Wednesday, April 17, 2013

4/17/13 Barry

300 S
200 K
300 P  800
4 x 50 build on 1  1000
400 DPS  R;30   1400
4 x 50 Fast R:30  1600
300 P r:30        1900
4 x 75 Fast R:30  2200
200 Neg Split r:30   2400
4 x 100 Fast R:30   2800
300-500 mixed cooldown
3100-3300

Monday, April 15, 2013

4/15/13 Mark L.

200 free easy
2 x 200 (25 free/25 non-free)
5 x 50 breath control - strat with 6 breaths/50, and take one less each 50
300 @ 70%
3 x 100
225 @ 70%
3 x 100
150 @ 70%
3 x 100
75 @ 70%
3 x 100
8 x 25 K on 45 w/fins
200 EZ

Saturday, April 13, 2013

4/13/13 John D.

400 Fr
2 x 75 P r:10
4 x 25 Drill
400 S or P
2 x 75 scull #1 ft/m/r  #2 choice scull
4 x 25 drill  1300
Other
2 x 400 En1 R:20 on 6:30/6:45
2 x 50 En3 on 1:20
2 x 300 En1 r:20  4:45/5
2 x 50 En3 on 1:20
2 x 200 En1 on 3/3:15/3:30
2 x 50 En3 on 1:20
100 EZ
3500
Dist
2 x 600 R:20
4 x 100 En2 on 1:30/1:40/1:50
50 Fast on 1
10 x 50 on1 S w/fins
300 EZ
3750

Friday, April 12, 2013

04/12/13 Chris T.

Warmup
400S
200K
300P

100 scull, front-mid-rear-swim by 25

3 X (2 X 50 kick, 100 swim), 15 seconds rest between all 1st set of kicks -- kick on side 2nd -- fins
3rd-- no fins, kick board

4 X 200 swim, 20-30 seconds rest
1st 200 -- 1st 50 fast, 150 cruise
2nd -- 2nd 50 fast
3rd -- 3rd 50 fast
4th -- last 50 fast

6 X 75 swim, 15 seconds rest, with fins -- emphasize the kick

2850 + cool down of choice

Wednesday, April 10, 2013

4/10/13 Chris L.

300 S
200 K
300 P
200 IM K/D x 25
4 x 50 fast on 1
4 x 100 25 EZ/50 Fast/25 EZ
4/5 x 150 En2 on 2:15/2:45 (R15)
4 x 100 Desc on 1:50
4 x 50 on 1 sprint
200 EZ
3000

Monday, April 8, 2013

4/8/13 Chris C.

300 S
200 K
300 P  800
2(4 x 50) 1st set count stroke cycles, try to reduce each 50 x 1, 2nd set, maintain count and build each 50  1200
Broken 1650
11 lengths, 10,9,8,7,1 min rest between each
6 lengths, 5,4,3,2,1 30 sec rest between each
200 EZ
3050

Saturday, April 6, 2013

4/6/13 John D.

300 Swim
100 K
200 P
100 Dr
100 S
100 Scull
2(8 x 25) on 40 1st set odd streamline K w/fins, Evens 3 stroke/10 K, 2nd set - drill,build, 1/2 blast, sprint x 2
2 times thru
4 x 25 drill on 40
300 Swim
4 x 25 K
200 Swim
4 x 25 breath 3 times, 2 times, once, no breath or 4,3,2,1
100 Swim
4 x 25 fast on 40
300 EZ

Friday, April 5, 2013

4/05/13 Nick Q.

Warm up
300 Swim
200 Kick
300 Pull
200 drill

Main
4x75 1,2 scull, 3,4 kick build by 25
4x7 swim, build by 25
6x150 90% effort, 15-20 sec rest
4x100 odds kick, evens pull
2-4x25 sprint

Cool Down
100-200

State Meet
same warmup
3 x 100 desc
4 x 50 build
4 x 25 12 1/2 Blast/12 1/2 EZ
4 x 25 Sprint
Starts

Wednesday, April 3, 2013

4/03/13 Nick C.

200 S
200 K

Meet
200 IM or stroke K/D x 25
6 x 50 build on 1
4 x 25 on 1 sprint
2 x (2 x 150 on 1:30 + 4 x 25 on 1:40 sprint)
starts
cooldown

No Meet
400 S or P
2 x 75 choice
400 IM or stroke K/D x 25, fins ok
2 x 75 choice faster
400 S or P
2 x 75 faster
400 IM or stroke S/D x 25, fins ok
2 x 75 FAST

Monday, April 1, 2013

4/1/13 John D.

400 S
300 P
200 K
100 Scull (ft/mid/rear/swim)  1000
4 x 50 build on 1 + 4 x 25 1/2 Blast/1/2 EZ on 40  1300
4 x 50 Desc on 1 + 4 x 25 on 1 SPRINT!!!! ON 1 1600
8/9/10 x 100 on 1:30/1:40/1:50/2       2400/2500/2600
200 EZ