Sunday, October 13, 2013

10/14/13 - Dennis

Warmup

  • 300 swim
  • 200 kick
  • 300 pull
  • 200 drill by 50's


Main Set

  • 6-50s - Descend 1-3, 4-6, on :60
  • 5 x 100 - Descend 1-3, hold 4 & 5 1:40 (outer lanes 4X on 2:00)
  • 5 x 100 - Descend 1-3, hold 4 & 5 (IM if you like) (outer lanes 4x on 2:00 or 2:10)
  • 6 x 75 - Fast! on 2:00
  • 4 x 50 -Fast! on 1:30 (Bonus if time)
300 cool down

Total 3250

Monday, October 7, 2013

10/7/13 - Sara

WARM UP
300 S
200K
300P
4 x 50 Drill
4 x 50 Build

MAIN SET
Complex 1250

50     25EZ/25FAST
100   50EZ/50FAST
150   75EZ/75FAST
200   100EZ/100FAST
250   125EZ/125FAST
200   100EZ/100FAST
150   75EZ/75FAST
100   50EZ/50FAST
50     25EZ/25FAST

Easy 100-200

8 x 25 Kick on :30
8 x 25 Swim Odd - Free; Even - Stroke

COOL DOWN
200

TOTAL 3150-3250

Friday, October 4, 2013

Oct. 4 - Chris Tyler

Warmup:


200 D
200 P
200 K
200 S



4 X 25 stroke drill, 10 seconds rest
4 X 50 build, 10 seconds rest

4 X (100, 75, 50, 25)
1st time through, 1st 25 of each stroke, 15 seconds rest
2nd time through, last 25 of each stroke, 15 seconds rest
3rd time through, all free, 10 seconds rest
4th time through, P, 5 seconds rest

4 X 25 descend, 10 seconds rest
Easy 50
6 X 25 odds fast, evens stroke, 10 seconds rest
Easy 50
8 X 25 5 seconds rest
Easy 50

200 D cool down

2900