Monday, November 25, 2013

11/25/13 - Nick Q

200 Swim

200 Kick
200 IM drill
200 Pull

8 x 50 25 Stroke / 25 Swim

10 x 100 Odds IM / Evens Swim

4 x 75 Kick, build by 25, no board

300 Hypoxic By 50's breath 3 - 5 - 7 - 3 - 5 - 7

Cool Down 100 - 200

total 2800 + CD.

Sunday, November 24, 2013

Nov. 24 - Julie



Warmup
300 s
200 k
200 pull

3x200 70%
4x150 80%
5x100 90%
6x50 FAST

200 cooldown

2800



Monday, November 18, 2013

11/18/13 - Sara

WARM UP
200 Swim
200 Kick
200 Pull

MAIN SET
4 x 100 MID 50 FAST
3 x 150 MID 50 STROKE
2 x 200 MID 100 FAST
1 x 250 EASY
2 x 200 MID 100 FAST
3 x 150 MID 50 STROKE
4 x 100 MID 50 FAST

200 COOL DOWN

TOTAL 3550

Friday, November 15, 2013

11/15/2013 - Chris Tyler

200S
200K
200P
2 X 100 scull, by 25. Front, mid, back, swim

4 X 3 minute swims, every 3rd 25 fast free or stroke, 30 seconds rest between.

Easy 50

6/7/8 100 broken, 5 seconds rest at each wall
1st 25: fast free
2nd 25: DPS free
3rd 25: fast stroke
4th 25: DPS free

On 2:002:15, or 2:30

4 X 25 on :40 sprint

Cool down

1550/1650/1750 + yardage for 3 minute swims and cool down