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