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

Saturday, May 4, 2013

5/04/13 John D.

400 S
2 x 75 Dbl arm bk/Kick/scull
300 P
2 x 75 dbl arm bk/kick/scull  1000
streamline (8 x 50)  1400
300 P  1700
4 x 50 drill 1. Head position  2. Kick - arms down rotate  3. arm down on breathing side  4. swim w/ rotation and straight pull  1900
300 P   2200
4 x 50 1. drill 2. build  3. 1/2 blast x 2  4. sprint  2400

Dist
4 x 150 on 2:30/2:45/3 50 Free/100 IM 3000
400 Swim En1    3400
300 Swim En2    3700
200 Swim En3    3900
3 x 100 swim w/fins gliding DPS  4200

Friday, May 3, 2013

5/03/13 Matt S.

400 S
300 P
200 K
100 D

1000

Main Set
5/6 150s Build by 50s on 2:15/2:20/2:40
1 min. rest
5/6 100s strong (80%) on 1:25/1:30/1:45
1 min. rest
5/6 50s strong (90%) on :45/:50/1:00
1 min. rest
8 25 sprint, Odd stroke, Even free on :25/:30/:40

1700/2000

300 DPS cool down

Wednesday, May 1, 2013

5/01/13 Matt W.

300s, 200k, 200p, 4x50 drill/swim
3x200@70%
4x150@75%
5x100@85%
6x50@90%
200cd