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