Friday, June 28, 2013

6/28/2013 - Nick

Warmup
300 swim
200 kick
300 pull

4x100 swim on 2:00
4x50 swim on 1:00

Repeat 3 times. Try to build each set.

2600 Cool down


Monday, June 24, 2013

6/24/13 Tom B.

Warm
up
1 x 300 swim, easy stretch
Drills
6 x 100
#1,2,3: 50 Kick (on your side with fins, no boards) / 25 catch
up drill /
25 free, max DPS
#4,5,6: 25 Rhythm drill / 50 build up swim / 25 easy swim
• RI (Rest In
between)=:10
(600/900)
Main
3 x [ 4 x 150 ]
• 1st set of 4 150's: 50 FAST / 100 easy
• Descend the FAST 50 1
>4; RI=:15 between 150’s
• 2nd set of 4 150's: 75 easy / 75 FAST
• Descend the FAST 75 1
>4; RI=:20
• 3rd set of 4 150's: 100 FAST / rest :05 / 50 easy
• Descend the 100 FAST 1
>4; RI=:25
• Extra 1:00 rest after each set of 4 150's
(1,800/2,700)
Dessert
4 x 100
• 50 build
up kick (fins OK, no boards) / 25 sprint swim / 25 easy swim
• Choice of stroke(s)
• Pick your rest
(400/3,100)
Warmdown
1 x 100 All easy swim or drill
(100/3,200)

Wednesday, June 19, 2013

6/19/13 Brad

2X 100 S,K,P,Dr/Stroke Drill

        TOTAL 800

Main Set
        300 Race pace (lane leaders wait for everyone to finish)
        2 X 150 middle 50 Stroke/Stroke Drill 10 seconds between
        200 Race pace (lane leaders wait for everyone to finish)
        2 X 150 middle 50 Stroke/Stroke Drill 10 seconds between
        100 Race pace (lane leaders wait for everyone to finish)
        2 X 150 middle 50 Stroke/Stroke Drill 10 seconds between
        2 X 50 Race pace (lane leaders wait for everyone to finish)
        100 walk/run to black line, swim to wall and back, then walk/run back.
      Total 1700

Total  2500

       +
Cool down     

200

Monday, June 17, 2013

6/17/13 - Nick G

300 swim
300 kick
300 pull

400 medium swim
200 descend
200 neg. split

300 medium swim or pull
150 descend by 50s
150 ascend by 50s

200 swim
100 neg split
100 neg split

100 swim
2 50s fast!

2900

Friday, June 14, 2013

6/14/13 - Chris Tyler

200 swim
200 kick, no fins
200 pull

4 X 50 build, 15 seconds rest

Main set:
100 swim fast
200 kick, second 100 no fins
300 pull
400 negative split
300 pull
200 kick, second 100 no fins
100 swim fast

20-30 seconds between each

300 swim cool down, focus on technique

2700

Wednesday, June 12, 2013

6/12/13 - Dennis

Warmup
300 swim
200 kick
200 build

Main Set

3 - 200s fast
600 ez swim or pull

3 - 100s fast
300 ez

3 - 50s fast
150 ez

200ez

3000 total

Friday, June 7, 2013

6/7/13 - Sara

WARM UP
3 x (100S/100P/100K)
6 x 50 Build R:15

MAIN SET
500 Breathe 3/5 x 50 R:30
2 x 250 Fast/EZ x 50 R:15
5 x 100 Threshold R:15

COOL DOWN
200 EZ

TOTAL 2900 meters

Wednesday, June 5, 2013

6/05/13 Chris L

WU: 300 S, 200 K, 300 P, 100 Drill.
3x100 Build 2x200 50Easy, 100Fast, 50 Easy 300 Cruise 2x200 50Fast, 100Easy, 50Fast

then lightning

Monday, June 3, 2013

6/03/13 Chris C.

300 Swim/200 kick/300 pull

4x150    @ 2:30 – 3:00 or :30 rest        1&2 semi catch-up, working on core rotation and distance per stroke.                          3&4 alternate breathing, focus on symmetric pulling pattern and core rotation.
400-300-200-100         :30 between swims  400 and 200 Negative split (challenge the 2’nd half), 300 and 100 pull as active rest.

4X 50 kick w/fins @ 1:05

100 Easy

2,700 meters

Saturday, June 1, 2013

6/01/13 John D.

400 S
4[100 K + 3 x 50 (25Dr/25 Build)]
3 x 50 scull Front/Mid/Rear
3 x 50 MAX DPS count strokes   1700
2 x (300 Swim r:20 + 3 x 100 Desc r:15+ 6 x 50 on 1:15  1-3 perfect stroke, 4-6 FAST)
4500
100 EZ
4600