Sunday, December 29, 2013

12/30/13 - Dennis


Warmup
300 swim, 200 kick
250 drill -  navel-to-wall

Main Set (:15 rest)
4x150, sprint last 50, strong rest of way
200 pull.  Stay long!
4x150, build
200 kick
4X150 2nd 75 fast!

200 warmdown

Total: 3150

Monday, December 23, 2013

Milky Way Masters swimmers at competition at University of Iowa
Dec 21, 2013

Wednesday, December 4, 2013

Fwd: 12/4/13




12/02/13 - Silas

posted Dec 2, 2013, 7:23 AM by Craig Oney
Yards
Warm-up200 Free500
100 Pull
100 Kick
100 Free
Drill Set4x100IM Drill20-30 seconds rest400
Main Set5x(4x75)1:15:001500
1.fly back breast 2.free fly back
3.breast free fly 4.back breast free
4x100 IM *SPRINT* 1:30:00400
Pull Set200 free pull200
Warm-Down75free200
50scull
75free
total3200


Tuesday, December 3, 2013

12/4/13 - Dennis

"John's Favorite Kind of Stuff"

Warmup
400 swim
300 kick
200 pull

250 Drill

6 - 100s 75 fast, 25 recovery 2:00-2:15
6 - 75s 50 fast, 25 recovery 1:20-1:30
6 - 50s 25 fast, 25 recovery 1:10-1:20
6 - 25s FAST :45

repeat 250 drill

200 warmdown

3100 total