Friday, August 15, 2014

8/15/14 -Sara

Warm up
200 SPKDr

5x100 50 EZ/50Build
2x250 Pull breathe 3/4/5/6/7
500 negative split

Cool down
6x50 EZ

Total
2,600 meters

BONUS
400 IM (Barry)

Friday, August 8, 2014

8/7/14 Chris Tyler

Warmup:
300S
200K
300P

Main set:
4 X 100 negative split, 20-30 seconds rest

200 P, DPS

4 X 100, sprint between lane lines, 20-30 seconds rest

200 K

4 X 50 negative split, 20 seconds rest

300 cool down

2500 meters

Wednesday, July 30, 2014

7/30/14 - Barry

Warm-Up

5x200 swim, kick, pull, drill, swim

 

Main Set

24x50 @1:15 as:

   12 - every 3rd FAST

   8 - every 2nd FAST

   4 - FAST

 

Cool-down 300 ez

 

2500 meters

Thursday, July 17, 2014

7/16 Sara K.

WARM UP
300 S
300K
300P

6 x 100 50 Drill/50 Build

400 Pull Breathe 3/4/5 by 50

3 x 200 Threshold R :15
3 x 100 Threshold R :10

TOTAL 2800 M

Wednesday, July 9, 2014

7/9/2014 - Dennis

Warmup

  • 300 swim
  • 6-50s, Descend 1-3, 4-6
  • 200 drill of choice


Main Set

  • 4x50 #1-3 Fast, #4 EZ
  • 1x400 cruise

  • 4x50 #1-2 Fast, #3,4 EZ
  • 1x300 just a little faster

  • 4x50 #1Fast, #2-4 EZ
  • 1x200 Faster yet, 75-80%

  • 4x50 EZ!
  • 1x100 FAST! Whatever you have left!



  • 200 cooldown


2800 total

Friday, June 27, 2014

6/27 Chris T

Warmup
200 S, K, P
4 X 50 1/2 blast, 1/2 easy, 20 seconds rest

Main set
5 X 100 continuous, descend by 100, last 100 easy

200 K

Repeat 5 X 100 continuous

6 X 50 1st half drill, 2nd half swim, 20 seconds rest

200 swim or pull cool down

2500



Christopher Tyler, DDS
Tyler, Link, & Barnes
3193605689 cell
3193668095 work

Sent from my iPhone



--

Dennis

"Isn't the universe an amazing place? I wouldn't live anywhere else."  -- G'Kar


Wednesday, June 18, 2014

6/18/14 - Barry

Warm-Up

300 swim

200 kick

300 pull

200 drill

 

Main Set

3x through (:20RI rest interval on all):

300 pull w/paddles cruise

100 build

2x50 fast

 

Kick Set

4x50 kick400 :20RI

 

Cool-down 100-200 ez

 

2800 to 2900 meters

Monday, May 26, 2014

5/26/14 - Jenny L.

300 swim

200 pull

100 kick-no fins
6 x 150 - steady :10 SR
6 x 50 fast on 1:10
200 strong
200 easy
2 x 150 moderate :10 SR
4 x 50 (fast/easy/fast/easy)

2700 meters



Wednesday, May 21, 2014

5/19/14 - Sara

Warm Up
300 S
300 P
200 K

4 x 75 EZ/M/F by 25 on 1:15/1:30

400 DPS

Main Set
10 x 50 on 1:00
10 x 50 on :50
5 x 50 on :45
5 x 50 on :40
(If you lane can't make the descending interval, do them on 1:00)

Cool Down


Total 3,000 + cool down

Friday, May 16, 2014

5/16/14 - Jerry K

Warm Up
400 Swim
300 Pull or Drill
200 Kick

8 x 50 25 Scull/25Stroke
4 x 100 Build

Main Set x 2
100 Free
75 Free 25 Stroke
50 Free 50 Stroke
25 Free 75 Stroke
100 Stroke

Cool Down

2700 +Cool Down

Workout from 5/14/2014

Warm Up
400 S
300 P
200 K

900

1st Set
4/6 x 150 Build 1st 100, Sprint last 50 on 2:15/2:50

2nd Set
5/6 x 100 IM on 1:40/2:00

3rd Set
10 x 50 Odd: IM Order, Even: Free on 1:00/1:15



300 DPS cool down

Total 2800/3200

Monday, May 12, 2014

Brad 5-12-14

  Swim Workout 5-12-14
 
Warm-up
150 S,K,P,Dr,IM-Dr
 
6 X 25 build  odds - free evens - stroke fly, bk, br
 
Total 900
 
Main set
2X 3 X 150 – middle 50 FAST 10 seconds rest between each  (Second set  do stroke  
                                                                                                       for middles and sprints)
      3 X 75 – middle 25 fast 10 seconds rest between each
      3 X 50 – SPRINT 15 sec rest between each
      3 X 25 SPRINT 15 sec rest between each
 
Total 1800
 
200 Pull cool down
 
Total 2900 yards

Friday, May 9, 2014

5/9/14 Chris T.

Warmup

200S
200K
200P
200D IM order X 50

Continued warmup
4 X 100
1st set -- scull F, M, R, swim
2nd -- IM drill X 25
3rd -- free drill X 25
4th -- broken 100, 4 X 25 FAST, :10 rest

Main set:
4 X 50 build :10-15 rest
100 E
4 X 50 25D/25S :15 odd free, even stroke
200P
4 X 50 w/fins :15 odd kick, even swim
300S
4 X 50 descend :15
400E

3200

Thanks, Dennis!


Christopher Tyler, DDS
Tyler, Link, & Barnes
3193605689 cell
3193668095 work

Sent from my iPhone

Wednesday, April 30, 2014

4/30/14 - Barry

Warm-Up

200 swim

200 kick

200 pull

200 drill

200 build

 

Main Set

500 :15RI (rest interval)

400 :20RI

300 :25RI

200 :30RI

100

each swim faster pace than previous

successively more rest as distances go down & pace goes up

100 ez back

 

8x50 kick :15RI – odds fast, evens cruise

6x25 swim @:30 fast

 

Cool-down 100-200 ez

 

3250 to 3350 yards

 

Monday, April 28, 2014

4/28/14 Frank- tshirt

3x150 = 50s 50k 50d
200s, 100k, 50d 50d

Put on T-shirt
2x200s
4x100 s
8x50 s

Take off
100 sprint for time

300 p
200k

2700 yards

Friday, April 18, 2014

4/18/14 - Nic C.

Warm Up
300 Swim
200 Kick
300 IM (25S/20K/25Dr)

6 x 50 Descend 1-3, 4-6

2 x 200 100 Fast/100 Strong
3 x 100 IM

3x 200 100 Fast/100 Strong
2 x 100 IM

Cool Down

TOTAL 2600 + cool down

Wednesday, April 16, 2014

150 Swim
150 Kick
150 Pull
4 x 75 Scull
150 Swim
150 Kick
150 Pull

4 x 100 50 drill/50 swim
4 x 200 80% effort, 15 sec rest
2 x 300 hypoxic, breath by 50 - 3, 5, 7, 3, 5, 7

Cool Down

Monday, April 14, 2014

Silas 04/14/14

Silas 4/14/14 3200 yards yards
Warm-up Drill/swim Reverse IM 400 (free, br., bk., fly) 400
Free Swim Ladder 1650 11 lengths, 10, 9,down to 1 (10 sec.rest between) 1650
Kick 250 250
IM drill Loosen up 100 100
IM - Swim 24x25 (6 of each stroke) 600
Swim-down Choice 200 200
Total 3200

Silas 04/14/14


Silas 4/14/14 3200 yards yards
Warm-up Drill/swim Reverse IM 400 (free, br., bk., fly) 400
Free Swim Ladder 1650 11 lengths, 10, 9,down to 1 (10 sec.rest between) 1650
Kick 250 250
IM drill Loosen up 100 100
IM - Swim 24x25 (6 of each stroke) 600
Swim-down Choice 200 200
Total 3200

Friday, April 11, 2014

Jenny 04/11/2014

Warm up
200 swim/200 kick/200 pull
8x 50 (odds drill/evens build to fast)
8 x 25 band only on :40

Main set
50 fast out into 250 strong
100 fast out -> 200 strong
150 fast out -> 150 strong
100 fast out -> 200 strong
50 fast out -> 250 strong

Choice Cool down

Total Yard = 2,700 + Cool Down

Thursday, April 10, 2014

jrhill 4/10/14

Evening workout, Kennedy HS. 90 minutes scheduled.

Inner lanes (outer lanes)

15 minute self directed warmup.
8x75 (6x75) Easy/Regular/Fast by 25's - interval with roughly 15 sec rest.
8x50 (6x50) Stroke count by 50. Reduce strokes by 1 each 50. Backstroke optional. 15-20 sec rest.
1x400 (1x250) Kick. Any stroke.
5x200 (4x200) Bilateral breathing. 3 strokes per breath down, 5 back. interval for 20 sec rest.
6x100 (4x100) 1st 25 other than freestyle or 100 IM. interval for 20-30 sec rest.
200 (100) Cool down.

3200 + w/u (2300 + w/u) when completed.

Wednesday, April 9, 2014

4/9/2014 - Dennis


Warmup
300 swim
200 kick
300 Pull
6-50s descend 1-3, 4-6

Main Set
100 fast!
right into 150 active recovery swim
5 Times through, :30 rest after every 150

Warmdown
200 pull
6-50s kick e-m-f-f-m-e
4-25s goofy strokes

3050 total









Wednesday, April 2, 2014

4/2/14 - Sara

Warm Up
200S
200K
200P
200IM Drill

8 x 50 Drill Stroke/Free DPS by 25 on 1:00

4 x 75 Fly/Back/Breast
4 x 75 Back/Breast/Free
4 x 75 Breast/Free/Fly
4 x 75 Free/Fly/Back

8 x 50 Odd-Stroke, Even- Free

Cool Down

2800 + cool down

Sunday, February 23, 2014

2/24/14 - Dennis

Bursting Out!

Warmup
500 swim
4x75 DKS, :15 rest
8x25, Odds DPS, Evens Fast kick, no fins :15 Rest
50 ez

Main Set
4x25 Burst + 75 Cruise 1:45/2:00
4x25 Burst Kick + 75 Cruise 2:00
4x75 Cruise. Perfect form! :20 rest
4x50 Burst + 50 EZ 1:45/2:00
4x75 Cruise, perfect form! :20 rest
1x50 FAST!

Cooldown
100-200

Total 3000/3100

Wednesday, January 29, 2014

1/29/14 coach frank

Warm up
500 free
4x200 p
8x50s  25 f/25ez
4x150s 50k, 50 drill, 50 build
8x50 s IM order, 25 drill 25 swim
200 ez

Friday, January 3, 2014

Silas - 01/03/14

Yards
Warm-up200 ez free 800
200 other than free
200 kick
200 pull free
Pre-Set6x75 free(1,3,5 ez/sprint/ez 25) 5-10 seconds rest450
(2,4,6 sprint/ez/sprint)
Main Set6X100 IM 2 min600
descend 1-3
descend 4-6
second set faster than first
150ez150
Main Set8X50 sprint down/ez back 25 1 min400
IM order
Warm-Down200kick 600
200pull
200swim
total3000