MilkyWay Masters

2/10/11 Brad

2012-02-10T05:30:00.000-06:00

6 x 150 S,K,D,IMDR,P,S

2 times thru the following
3 x 150 mid 50 fast, 10 sec rest
3 x 75 mid 25 fast, 10 sec rest
3 x 50 fast 15 sec rest
3 x 25 fast 15 sec rest
2nd time thru, do stroke instead of fast
300 P restrict breathing
4 x 25 sprint on 1 w/fins all out
100+ cooldown
3100 plus cooldown

2/08/12 Barry

2012-02-08T08:18:00.002-06:00

300 S
2 x 150 #1 K, #2 Dr
300 P
100 Build
200 Neg Split
300 Pull
400 Increase effort 80% - 90% for all remaining distances
300
200
100 90%
50 EZ
4 x 75 KDS IM order R:15
4 x 150 Free Stroke Free x 50 R:30 or 4 x 75
200 Cd
3650/3350

2/06/12 Becky

2012-02-06T10:19:00.002-06:00

300 S
200 IM K
300 P
200 IM Dr
4 x 25 scull
4 x 50 build on 1
4 x 75 1st 25 IM order, 50 Free
4 x 100 Odds Free, evens IM
400 P breath 3,5,7,5
4 x 75 Middle 25 IM order
4 x 50 desc
4 x 25 sprint
200 EZ
3200

2/4/12 John D.

2012-02-04T06:00:00.000-06:00

Other
400 Fr
200 P
4 x 50 3-2-1-0
8 x 50 odd scull/K, even build
3 x 150 on 2:15/2:30/2:45 desc
300 En 1 on 4:15/4:30/5
3 x 100 on 1:30/1:40/1;50/2 Desc
200 En2 on 2:50/3/3:10
3 x 50 on 50/1 Desc
100 En3
4 x
50 main stroke drill
50 main stroke swim
25 sprint/25 ez
100 EZ
3600

Dist
5 x 200 SKPDS
800
2 X 400 r:20
700
2 X 350 r:15
600
2 X 300 r:10
5200

2/03/12 Matt S.

2012-02-03T05:30:00.000-06:00

400 S
300 P
200 K
100 D

1000

1st Set
4/5/6 x 150 Build by 50s on 2:15/2:30/2:45
2nd Set
4/6 x 100 IM Drill on 1:45/2:00
3rd Set
6 x 50 Odd: IM Order, Even: Free on :50/1:00/1:15
4th Set
6 x 25 sprint, Odd stroke, Even free on :30/:35/:45

1450/1800/1950

300 DPS cool down

2/1/12 Mark L.

2012-02-01T05:30:00.000-06:00

200 swim
50 freesytle
50 backstroke
50 freestyle
50 breastroke

200 kick choice 600

10x25 on 30 sec.
kicking underwater with fins
try not to breath the whole way 250

10x25 on 30 sec
1-5 easy/build (start off slow & get faster)
6-10 Easy/burst (easy to 7or 8 fast strokes) 250

Drill Set

5x100 drill freestyle @2minutes 500

Main Set

10x 100 freestyle (Bolero) 1000
start off slow and each 100 try and make your
time faster until on the last one you are sprinting

1minute rest after each 100

200 EZ
2800

1/30/12 Jenny L.

2012-01-30T05:30:00.000-06:00

200 Swim,200 k, 200 P
4 x 50 drill
400 Steady + 4 x 100 on 1:40 tech or just swim Hot water.
300 Steady + 3 x 100 on 1:40
200 Steady + 2 x 100 on 1:40
100 Steady + 1 x 100 on 1:40
8 x 25 on 40 odd build, even sprint
200 Cooldown
3200

1/28/12 John D.

2012-01-28T05:30:00.000-06:00

3 x 200 SKP
4 x 100 drill IM order ok
fly-r/l/2r2l2w/4k
bk-r/l/kick w rotation/back progression drill
br-k hands back/slide/pkg/1p3k
fr-cu/weak/1 arm/xback
3(4 x 25) on 40
1. dr
2. build
3. 1/2 blast/1/2 ez
4. Sprint
5 x 100 on 1:30/1:40/1:50 R:20 En1
5 x 50 K w/fins desc
4 x 100 Same
4 x 50 K Ascend
3 x 100 Same
3 x 50 Sprint Kick
2 x 100 Same
2 x 50 K Build
1 x 100 FAST
1 x 50 FAST K
6 x 25 mix
2 x 300 Swim or P Cooldown
4300

1/27/12 - Sara

2012-01-27T17:56:00.001-06:00

200S
200K
200P
4 x 50 Drill
4 x 50 Build

Main Set
4 x 75 R:10, O: IM (Drop FR) E: FR
300 (100FR/100FLYDr/100FR)
4 x 75 R:10, O: IM, E: FR
300 (100FR/100BK/100FR)
4 x 75 R:10. O: IM, E: FR
300 (100FR/100Brst/100FR)

100 or 200 EZ

4 x 25 Kick no fins on :45
4 x 25 Sprint on 1:00

Cool Down

TOTAL: 3,200/3,100 + Cool Down

1/25/12 Silas

2012-01-25T08:16:00.002-06:00

300 S
2 x 150 1 drill, 1, k no fins
300 P
100 Scull
4 x 50 desc on 1
4 x 25 on 30, 2 build, 2 Sprint
6/7/8 x 100 on 2/2:15/2:30
200 Catchup
8 x 25 on 1 fast
300 EZ
2800

1/21/12 John D.

2012-01-21T06:00:00.000-06:00

200 Fr, 200 Br, 100 K, 100 Br Dr 1P3K 600
200 Fr, 200 Bk, 100 K, 100 BK Dr (progression drill) 1200
200 Fr, 100 K, 100 Fly Dr (2R2L2W) 1600
6 x 25 free breakdown 1750
3 x 300 desc 1-3 En-1, en-2, en-3 (65%, 80%, 90%) 2650
100 CU 2750
300 K IM or stroke 3050
4 x 25 build, sprint, ez, sprint on 45 3150

Other
200 IM d/s R:20 + 2 x 100 Free on 1:30/40/50 + 6 x 50 stroke Fast on 1 + 100 K EZ 3900

Dist
2 x 400 on 5:30/5:45/6 En-2 3950
3 x 200 on 2:45/3 En-2 4550

1/20/12 David T.

2012-01-20T05:30:00.001-06:00

3x200 swim/kick/pull
4x50 75-85% on 1:00
200 swim easy

main set (2150):
3x100 500 race pace, 15 sec rest
2x200 500 race pace, 15 sec rest
2x300 65-75%, work on stretching out stroke
4x100 500 race pace, 15 sec rest
6x50 200 race pace, on 1:00
6x25 sprint, on 0:30

Cooldown (200):
200+
3350

01/18/12 Matt W.

2012-01-18T05:30:00.000-06:00

300 swim
200 kick
200 pull
8x25 free build on 30
3x50 stroke drill
4x100 IM or stroke
100 free easy
3x50 stroke drill on 1
4x100 IM or stroke R:30
100 free easy
8x25 sprint on 45(IM order)
8x50 free Sprint with fins on 1
200 cd

3000 yds

01/16/12 Chris L.

2012-01-16T05:30:00.000-06:00

300 Swim
200 K
300 P
200 IM Dr 900
5/6 x 100 descend 1500
2 x 150 dr/k/dps x 50 1800
5/6 x 150 strong 80% on 2:30/2:45/3 2700
300 EZ Breath 3/5/7 3100

1/14/12 John D.

2012-01-14T06:00:00.001-06:00

300 S
2 x 50 drill choice
100 K
300 S
2 x 50 drill choice
100 P
8 x 50 25 streamline K, 25 hold streamline and stretch
16 x 25 on 35 odd - choice, even - free, last 4 fast (10,12,14,16)

Others
2 x 100 on 1:40/1:50 last 25 stroke
300 S En-1
2 x 100 on 1:40/1:50 first 25 stroke
300 S En-1
turns
4 x 25 mid to mid build to turns, fast out
1 x 100 Broken 10 @ 50, 10 @ 75
400 S or P breath 3,5,7 or 2,4,6
3600

Dist
2 x 150 on 2:20/2:30
2 x 150 on 2:15/2:25
2 x 150 on 2:10/2:20
2 x 150 on 2:15/2:25
2 x 150 on 2:10/2:20
2 x 150 on 2:05/2:15
300 SKD x 100 3900
Turns 4000
400 S or P breath 3,5,7, or 2,4,6
4400

1/13/12 Nic C.

2012-01-13T05:00:00.000-06:00

200 swim
8 x 50 Dr R:15s
4 x 50 Build @ 1:00
8 x 25 @ :35 Desc 1-4, Sprint 5-8

3 Times Through – Threshold
200 @ 3:00 / 3:15 / 3:30
100 @ 1:40 / 1:45 / 1:50
50 @ 1:00 / 1:05 / 1:10

200 EZ

8 x 25 Kick
w/o fins – 1/2 underwater
w fins – all underwater

01/11/12 John D

2012-01-11T09:00:00.002-06:00

400 Free
300 Rev IM KDS
200 P
100 choice
5(5 x 50) IM order 2 K, 3 Drill
fly - Kick on side/2R2L2W
back - kick on back/progression back drill
Breast - hands back/dolphin K breast
free - fast k/choice
4 x 125 rotation 50’s.
50 fly, 25 back, 25 breast, 25 free
25 fly, 50 back, 25 br, 25 free
25 fly, 25 bk, 25 br, 25 fr
25 fly, 25 bk, 25 br, 50 fr
100 EZ
2600

1/09/12 Chris T.

2012-01-09T05:30:00.000-06:00

300S
200 IM kick no fins

2X(2 X 50S legs crossed, 2 X 75K on side, 2 X 25 sprint)

Main set

2X(4 X 150S)

1st time through descend effort and rest (20 sec, 15, 10)

2nd time through 1st 50 medium pace, 2nd 50 sprint, 3rd 50 active recovery

E100 IM drill

10 X 50S, 15 sec rest
1st 25 sprint, 2nd 25 E swim
Odds free, even stroke

300 cool down
3200

1/7/12 John D.

2012-01-07T06:00:00.000-06:00

2 x (75 Free/75 Back/75 K/75 x-backs)
4 x 100 Rev IM Dr or Free Drill
2 x 100 3D Free from Swimmer Mag
4 x 25 Fly Dr 25 R/25 L/25 2R2L2W/4 K
4 x 25 Back Dr - 25 r arm only/25 L/dble arm/prog drill
4 x 25 Br Dr - 25 hands back K/25 Slide k/25 PKG/25 1P3K
4 x 25 free dr - 25 CU, 25 1 arm/25 2 sec glide/ 25 xback 1600
4 x 75 25 drill/50 swim
1900

1/06/12 John D.

2012-01-06T05:30:00.001-06:00

300 S
2 x 150 1 drill, 2 kick no fins
300 P
100 Scull 1000
4 x 50 Desc on 1
4 x 25 on 30 2 build, 2 sprint 1300
8 x 100 on 1 90% BPA 2100
200 CU 2300
8 x 25 on 1 FAST 2500
300 EZ choice 2800

1/04/12 Maria

2012-01-04T05:30:00.000-06:00

500 swim
300 pull
8x50 kick :10SR 1200

Main Set - Twice through. 1st round=swim, 2nd round=IM/stroke
200 swim
2x100
4x50 2400

8x25 odd-drill even-build :30 2600
4x50 fast 1:30 2800
2x25 fast :30 2850
+ cooldown

1/2/12 - Dennis

2012-01-02T05:00:00.000-06:00

Warmup:

400 Swim

300 Kick

200 Pull

4-50s Drill - Head down, Catch Up, Navel to wall,

2-50s swim

2 times through, :30 rest

500 (50e-100m-15-mf-200F)

300 (50e-100m-150F)

150 (50e-100F)

50 FAST!

200 cooldown

3350

12/30/11 Nick Q.

2011-12-30T05:30:00.000-06:00

400 Swim
300 K
200 P
2 x 100 Scull 1100
8 x 50 drill/Swim x 25 on 1 1500
8 x 75 build by 25 (EMF) on 1:10/1:15 2100
8 x 150 odd breath 3,5,7 x 50, even swim 3300
200 cooldown
3500

12/21/11 Silas

2011-12-21T05:30:00.000-06:00

300 (100SKP)
12 sets of Christmas
Twelve 25s drilling 300 (take turns choosing the drill)
Eleven lengths no stopping 275 (choice of stroke/equipment)
Ten strokes of freestyle 25 (take only 10 strokes for 25 yards)
Nine flipper 50s 450 (freestyle w/ fins on SHORT rest interval)
Eight breaths for 50 50 (50 free; space out your breaths)
Seven strokes of breaststroke 50 (and 7 strokes for butterfly coming back)
Six 50s IM 300 (w/ fins 2 X [FL/BK..BK/BR..BR/FR]
Five lengths of kicking 125 (choice; end in the deep end)
Four minutes med ball priceless
Three sprints choice 75 (3 X 25 choice, all out)
Two lengths of scull 50 (choice of scull)
And a silent swim to cool yourself
down
50 (choice)
WARMDOWN 300 easy

12/19/11 Brad

2011-12-19T05:30:00.000-06:00

200 SPKDS
6 X 75 KDS IM Order
6 x 100 Odds Free/Evens IM
6 x 50 EZ/Med/fast on 1
6 x 25 on 45 Sprint choice

100 SPKDS
3000

12/17/11 John D.

2011-12-17T06:00:00.001-06:00

400 S
300 P
200 K
2 x 50 drill 1000
3 x the following
25 scull head 1st, on back, hands @ hips
25 ft 1st, on ft, hands overhead
25 mid scull
25 rear scull 1300

3 x 300
1) 150 S Moderate + 100 K solid + 50 P Strong R:10 in between
2) 100 S Mod + 50 K solid + 150 P Strong
3) 50 S Mod + 150 K Solid + 100 P Strong 2200

2 x
300 Swim breath 3,4,5 x 50
200 IM or 80% Free
100 (50 Tech/50 Fast) 3400

300 Drill even 50's 3700

12/16/11 Matt S.

2011-12-16T05:30:00.000-06:00

400 S
300 P
200 K
100 D

1000

Main Set
4/5/6 150s Build by 50s on 2:15/2:30/2:45
1 min. rest
4/5/6 100s strong (70%) on 1:25/1:35/1:50
1 min. rest
6 50s strong (80%) on :45/:50/1:00/1:15
1 min. rest
6 25 sprint, Odd stroke, Even free on :25/:30/:35/:45

14500/1700/1950

300 DPS cool down

Total 2750/3000/3250

12/14/11 Barry

2011-12-14T05:30:00.001-06:00

300 Swim
200 K
300 P 800
4 x 50 Build 1000
200 EZ 1200
9 x 50 on 1 every 3rd Fast 1650
200 Med 1850
6 x 50 alt EZ/HARD 2150
200 Fast 2350
3 x 50 Fast on 1 2500
5 x 100 SKPDS EZ
3000

12/12/11 Becky

2011-12-12T05:30:00.000-06:00

300 Free
100 IM Dr
200 kick
100 IM Dr
300 P
6 x 50 on 1 Odd Free, even stroke

25 fly
50 Back
75 Free/Br/Fr or Br/Fr/br
100 IM
125 Odd 25s swim, Even 25's FAST
150 Pull breath 3,5,7
175 50 Free/75 Stroke/50 Fr
200 K
175 50 Free/75 Stroke/50 Fre
150 P Breath 3,5,7
125 odd 25 Swim EZ, Even 25's Fast
100 IM
75 Free/br/free
50 Back
25 Fly
200 Cool
3100

12/10/11 John D.

2011-12-10T06:00:00.000-06:00

200 S/100 IM Dr
200 K/100 IM Dr
200 P/100 IM Dr
4 x 100 Desc on 1:40/1:50
10 x 100 on 1;35/1:45 w/fins Odd-Fist, Even-drill
2700

Other
300 on 4:30/5/5:35 En-1
6 x 100 on 1:45/1:55/2:05 IM or stroke
400 on 5:30/6 En-2
200 Ch/Dr cooldown
4200

Dist
2 x 700 R:40
200 Choice/dr Cooldown
4300

12/9/11 Nick W.

2011-12-09T05:30:00.000-06:00

400 Swim
200 Kick
300 Pull
100 Drill
400 5:45/6
4x100 1:40/1:45/1:50
300 4:30/4:45
3x100 1:40/1:45/1:50
1x200 2:45/3:00
2x100 1:40/1:45/1:50
1x100 1:30/1:35/1:40
1x100 1:40/1:45/1:50

12/7/11 Mark L.

2011-12-07T05:30:00.000-06:00

400 S
4 x 50 K
4 x 50 P
4 x 200 on 3/3:15
100 EZ
4 x 100 on 1:45/2
100 EZ
5 x 50 on 1 P?
100 EZ
5 x 50 Fast on 1
100 EZ
8 x 25 on 40 1-4 fast, 5-8 fly arms/flutter k, double arm back, breast arms/dolphin K, 3 free strokes/4 backstrokes
3 x 100 SKP EZ

12/5/11 Jenny L.

2011-12-05T05:30:00.000-06:00

300 S
200 K
300 P 800
3 x 100 1. Drill, 2 steady, 3 build 1100
6 x 50 25 fast/25 steady 1400
4 x 100 75 Swim/25 with a 6 beat kick 1800
4 x 200 R:20-30 80% 2600
6 x 50 on 1 FAST 2900
8 x 25 on 45 Fast 3100
100 EZ
3200

12/3/11 John D.

2011-12-03T07:15:00.000-06:00

400 S
4 x 100 25 K/25 Dr (2 free,2 stroke)
400 P
3 x 100 Scull
2(3 x 50) on 1 desc
2 x 50 K no fins
2 x 100 R:15 Choice S
2 x 100 R:15 Choice K
2 x 150 R:15 Choice S
2 x 150 R:15 25 K/25 Stroke Same stroke
2 x 200 S or P
6 x 50 on 1 FPA on 1
2 x 100 50 CU/50 1 arm
200 S or P Ez
4000

11/28/11 Chris T.

2011-11-28T05:00:00.000-06:00

300S
200K
300P

2 X (4 X 75), 1st 4: mid 25 stroke, 2nd 4: build by 25

Main set:
3 X (6 X 50, 80-90%)
2nd 3 on an interval 10 second faster than 1st 3 (ex. 1st 3 on 60 sec., 2nd 3 on 50)

After 1st set: 200K no fins
After 2nd set: 300P
After 3rd set: 400 cool down

3200

11/26/11 John D.

2011-11-26T06:00:00.001-06:00

500 S
2 x 150 #1 K no board, #2 k on side
5 x 100 50 scull/50 Drill
1) Ft-CU
2) Mid-1 arm
3) rear-x-backs
4) ft 1st,ft,overhead-fist
5) choice
300 (50 back, 25 Breast, 25 Free) x 3

Stroke (Fly, Back, Free)
2 x the following
4 x 25 on 40
4 x 50 on 1
4 x 75 on 1:20
4 x 100 on 1:40
1st one of the set is single arm
2nd one of the set is 2R2L2W
3rd one of the set is kick on side
4th one of the set is swim
6 x 150 K/s x 25
6 x 50 swim/drill x 25

Stroke (Breast)
4 x the following
25 slide kick on :45
25 double pullouts
50 Free, w flip turn and 4 fast strokes off wall on 1:20
6 x 150 K/S x 25
6 x 50 S/Dr x 25 cooldown

4 x the following
75 Breast long on 1:20
50 Breast Build on 1
25 Breast Fast on 40
50 EZ Free
6 x 150 K/S x 25
6 x 50 S/Dr x 25 cooldown

Dist
2 x 400 En 1 on 5:45/6 (20-30 sec rest)
2 x 50 on 1:15 En-3
2 x 300 En 1 on 4:30/4:45 same
2 x 50 on 1:15 En-3
2 x 200 En 1 on 3
2 x 50 on 1:15 En 3
5 x 100 on 1:45/1:55 Odd IM, Even Free
300 SDS

11/23/11 Matt W.

2011-11-23T05:00:00.000-06:00

300 swim, 200 kick, 300 pull
4x50 drill, IM order on 1:00
4x100 IM 1:40/1:50/2:00 interval
4x25 stroke
4x100 IM 1:40/1:50/2:00 interval
4x25 stroke
50,100,150,200 15 sec. rest interval
200,150,100,50 30 sec. rest interval
The ladder was slow build to the end with the first 50 being the slowest and the last 50 the fastest.
Cool Down

Total Yards: 3000 + cd

11/21/11 Chris L.

2011-11-21T05:30:00.000-06:00

400 S
200 K
300 P
200 IM Dr

200 Dr (catch-up, fist, 3-pt, xback)
2 x 100 Build
8 x 50 on 1:15
200 EZ
8 x 50 on 1:15
3 x 100 Breath 3,5,7 by 100
2800

11/19/11 Nick/John

2011-11-19T06:00:00.001-06:00

300 S
4 x 100 50K/50Dr
300 P
4 x 50 build

2)Free
7 x 100 w/fins, 50CU/50 1 arm on 1:45/2
6 x 50 on 1:15 fist choice stroke

2)Stroke
10 x 100 w/fins
fly - 3 R only/3 left only
back - 3 right only/3 left only
breast - breast arms - 25 fr k/25 dolphin K
Free - 50 CU/50 1 Arm

3) Others
2 x
2 x 250 hypo 3,5 x 50
8 x 25 on 40 choice Stroke 80%+
1 x 100 Back or EZ Free
400 Swim or pull EZ cooldown
4200

3) Dist
2 x 800 R: 45
1200 S or P
5000

11/16/11 Paul B.

2011-11-16T05:00:00.001-06:00

10 x 50 K/Dr 1-4 Free, 5-10 is Rev Im order 2 ea
300 P
4 x 125 IM, last 25 is long ez free 1300
400 50 K/50 Swim 1700
8 x 50 mid to mid on 1 2100
4 x 125 IM same 2600
200 CD 2800

11/14/11 Tona

2011-11-14T05:30:00.001-06:00

300 S
300 P
3 x 100 K
3 x 100 build 1200
10 x 50 k/d 1700
2(6 x 150) on 2/2:10/2:15/2:20 En-2 (80%)
15-20 sec RI, 2nd rnd (5 sec faster) 1:55/2:05/2:10/2:15 3500
200 CD 3700

11/12/11 John D.

2011-11-12T06:00:00.001-06:00

400 S
2 x 75 (25 Dble arm back, 25 k, 25 scull)
300 Choice (S,K,DR,P,etc)
2 x 75 same
200 Choice (different then the 300)
2 x 75 same

2 x thru the following
2 x 50 S Cross legs on 1:15
75 K
2 x 25 fast on 45
6 x 200 Odd back
6 x 100 K 50 stroke/50 Choice 3600
2 x 150 SDS, DSD CD 3900

11/11/11 Maria

2011-11-11T05:30:00.000-06:00

400 swim
200 kick
200 pull
8 x 25 o-drill e-build :30

100 fast 2:00
100 fast 2:00
200 IM 3:45
100 fast 2:00
200 IM 3:45
300 moderate 4:30
100 fast 2:00
200 IM 3:45
300 fast 5:00
400 moderate

warm down
3000 yards

11/9/11 Dennis

2011-11-09T05:56:00.002-06:00

400 swim

300 kick

5-50 drill

1) chest/head down

2) catchup

3) navel toward wall

4-150 last 50 fast

200 pull

4-150 middle 50 fast

200 kick free down fly back

4-150 first 50 fast

200 warm down

3350

11/7/11 John D.

2011-11-07T05:30:00.001-06:00

300 Swim 300
3 x 50 Drill 450
200 K no fins, no board on side 650
2 x 50 build 750
100 P 850
6 x 75 25 Free/50 Build 1300
2 x 300 R:15-20, R: 30 after 2 1900
2 x 250 2nd one faster then first 2400
2 x 200 2800
2 x 150 3100
2 x 100 3300
2 x 50 Cooldown 3400

11/5/11 John D.

2011-11-05T06:00:00.001-05:00

2 x 400 1-Choice, 2-50K/100 Drill/50 Choice 800
8 x 75 25 Free/50 Build 1400
4(4 x 50)on 1/1:05 1-Free desc, 2-P ascend, 3-Stroke Desc, 4-stroke Ascend 2200
4 x 150 on 2/2:15/2:30 En-1 2800
4 x 100 on 1:30/1:40/1:50 En-1 3200
4 x 50 on 1 En-1 3400
2 x 150 on 2/2:15/2:30 En-2 3700
2 x 100 on 1:30/1:40/1:50 En-2 3900
2 x 50 on 1 En-2 4000
1 x 150 on 2/2:15/2:30 En-3 4150
1 x 100 on 1:30/1:40/1:50 En-3 4250
1 x 50 on 1 En-3 4300
300 S or P Long and EZ 4600

Or

T-3000 BPA

11/04/11 Nick Q.

2011-11-04T05:30:00.000-05:00

400 Swim
300 K
200 Dr
100 Scull

4 x 75 kds x 25, choice 1300
4 x 75 emf x 25 Free 1600
6/8 x 100 on 2/2:30 BPA 2200/2400
4 X 50 ON 1 w/fins FAST 2400/2600
6 x 25 on 40 Fast 2550/2750
4 x 50 Drill CD 2750/2950

11/2/11 John D.

2011-11-02T05:30:00.000-05:00

300 S
200 K no board
300 Rev IM KDS x 25
2(4 x 50) on 1 1) IM order Dr/Build x 25, 2) Free - build/Sprint x 25
4 x (75 build + 50 DPS + 25 Fast + 3 x 100)
1) 75, 50, 25 Fly + 3 x 100 Free
2) 75, 50, 25 Back + 2 x 100 Free + 100 IM
3) 75, 50, 25 Breast + 1 x 100 Free + 2 x 100 IM
4) 75, 50, 25 Free + 3 x 100 IM 3000
2 x 100 CD
3200

10/31/11 Coach Frankenstein

2011-10-31T10:17:00.002-05:00

Halloween scary workout

Move to a different lane, this will be uncomfortable and scary
5 min swim
5 min kick
5 min Pull

1650 swim - Sorry 16x50 4-drill, 4-stroke, 4-build, 4-pull/kick combo

200 Tombstone kick- hold kickboard vertical and like a wall in front of you

3x100 fly - not fly - sprint on 2 min

6x25 scary swims- corkscrew, underwater, feet first, frankenstein walk, dolphin

BOO

10/29/11 John D.

2011-10-29T06:00:00.002-05:00

1) 100 S,K,Bk,K,S,BK
4 x 100 (50 rear scull/50 Swim)
4 x 50 (25 Fast/25 fly K on back)
2) 16 x 50 w/fins
a) Fly - Odd - breath 3 down/2 up, even- 3L3R arms
b) Back - Odd - 25L, 25R, Even - 5 sec roll
c) Breast - Dble PO w/dolphin K
d) Free - 25 L, 25 R arm down 2000

3) Others
2 x thru
100 K main stroke
50 K Free
25 drill
125 Swim 2400

4)6 x
75 Free on 1:15/1:20
100 IM/stroke on 1:40/1:50
50 Free 1-3 on 1 mod, 4-6 faston 1:15 3750
300 En-1 cooldown 4050

3) Dist
4 x 400 R:20-30 Desc 3600
2 x 400 r:20-30 Desc 4400
#2 Cooldown

10/28/11 John D.

2011-10-28T05:30:00.000-05:00

300 Swim 300
150 CU 450
200 K no board 650
150 x-backs 800
300 Swim 1100
3(4 x 25) on 30 drill/build/ 1/2 Blast/Sprint 1400
550 S or P En-1 1950
2 x 100 Fastest interval Possible 1:10/1:20/1:25/1:30 2150
450 S or P En-1 2600
2 x 100 Fastest interval possible 2800
350 S or P 3150
2 x 100 Cool Down 3350

10/26/11 John D.

2011-10-26T05:30:00.002-05:00

300 S
200 K
300 P 800
6 x 50 on 1 dr/build x 25 1100
8 x 25 on 40 odd - 12 1/2 Blast, 12 1/2 EZ Even - Sprint 1300
6/7/8 x 125 on 2/2:15/2:30 90% Hard! 2050/2175/2300
100 CU/EZ x 25 2150/2275/2400
100 arm down on Breathing side 2250/2375/2500
300/400 K w/fins (300 no fins) no board, on side 2650/2775/2900
100 EZ 2750/2875/3000

10/24/11 Matt S.

2011-10-24T05:30:00.000-05:00

Warm Up
400 S
300 P
200 K
100 D

1000

Main Set
4/5/6 150s Build by 50s on 2:15/2:30/2:45
1 min. rest
4/5/6 100s strong (70%) on 1:25/1:35/1:50
1 min. rest
4/5/6 50s strong (80%) on :45/:50/1:00/1:15
1 min. rest
4/6 25 sprint, Odd stroke, Even free on :25/:30/:35/:45

1300/1650/1950

300 DPS cool down

Total 2600/2950/3250

10/22/11 John D.

2011-10-22T06:00:00.000-05:00

400 Fr
400 IM dr/fr x 25
3 x 100 scull @ least 2 ft/m/r/s
6 x 50 on 1 dr/s 1-3 IM, 4-6 Free
8 x 25 fly breakdown
2 x 25 chest pulse
2 x 25 R 1 left arm up, 1 left arm down
2 x 25 L 1 right arm up, 1 right arm down
2 x 25 2R2L2W
2 x 25 4 Kick fly w/fins
3 x 200 150 Fly (50 R, 50 L, 50 4K fly) + 50 Back
300 S or p
6 x 100 on 1:30/1:40
200 Dr CD
3500

10/21/11 Becky

2011-10-21T05:30:00.000-05:00

200 S
100 Dr
200 K
4 x 50 build

4 x 50 fast on 50/55/1
3 x 100 Easy on 1;40/1:50/2
1 x 200 Mod on 3/3:10/3:20
4 x 50 moderate on 55/60
3 x 100 FAST on 1:30/1:40/1:50
1 x 200 EZ on 3:15/3:20/3:25
4 x 50 EZ on 1
3 x 100 Mod on 1:35/1:40/1:50
1 x 200 Fast on 2:45/3/3:15
100 EZ
4 x 25 fast on 40
200 EZ
3000/3200

10/19/11 John D. PM

2011-10-19T19:30:00.001-05:00

400 S
IM
200 IM Dr 600
6 x 50 1-3 IM order K/D, 4-6 Free k/d 900
3 x 200 150 Fly (50 R, 50 L, 50 4 K fly), 50 Back w/fins 1500
3 x 200 IM w/fins R:30
200 EZ/DR x 50

Free
3 x the following
100 Build free
50 K no board
50 dr 1000

3 x the following
300 on 4:30
200 on 3
100 on 1:45 2800

200 EZ/DR x 50 3000

10/19/11 Barry

2011-10-19T05:30:00.001-05:00

300 S
200 K
300 P
300 RIMD

2 x
4 x 75 fl/bk/br, bk/br/fr, br/fr/fl, fr/fly/bk
mid 25 fast
300 S or P

8 x 75 50 build/25 Fast stroke
200 Free
3100

10/17/11 Nick W.

2011-10-17T05:30:00.000-05:00

200 swim
200 pull
200 kick
200 drill
200 swim

4 x 100 on 1:40/1:50/2:00
4 x 200 80%
4 x 100 neg split 1:45/1:55/2:05
4 x 100 descend
100 EZ
3100

10/15/11 John D.

2011-10-15T06:00:00.000-05:00

400 S
7 x 100 choice mix
2 x 200 50 K/50 Dr no fins

Dist
100 En-2 R:20
100 En-1 R:20
200 En-2 ""
100 En-1
300 En-2
100 En-1
400 En-2
100 En-1
500 En-2
100 En-1 3500
4(3 x 25) w/fins IM order no free
100 EZ
3900

Heart Rate Range
age En-1 (65%) En-2(80%)
30 20 25
40 19 24
50 18 23
60 17 22

Other
10 x 50 on 1 Free
5 x 100 on 1:40/1:50 Free
2 x 50 Choice
8 x 50 stroke on 1
4 x 100 on 1:40/1:50
2 x 50 choice on 1
4 x 25 sprint on 1 w/fins
50 EZ
4 x 25 Drill
3750

10/12/11 Jenny L.

2011-10-12T05:30:00.000-05:00

200 S, 200 K, 200 P, 200 D - cu, xback, fingertip, fist
4 x 50 on 1 build 1000
8 x 125 on 2:10/2:20/2:30 2000
4 x 100 IM on 2 2400
8 x 75 choice on 1:15/1:25 3000
100 EZ
3100

10/10 - Jerry

2011-10-10T10:09:00.000-05:00

WARM UP
500 Swim
Kick set with fins
100 w/ board
100 on side
100 on back
150 dolphin (no board)
100 Breast
300 Pull

MAIN SET
12 x 50 Stroke/Free by 25 (1-4 Fly, 5-8 Back, 9-12 Breast)
6 x 75 Free/Stroke/Free by 25 (1,2 Fly, 3,4 Back, 5,6 Breast)
3 x 100 Free/Stroke/Stroke/Free (1-Fly, 2-Back, 3-Breast)

COOL DOWN
200

TOTAL
2900

10/8/11 John D.

2011-10-08T06:00:00.000-05:00

400 Free
2 x 125 (75 Free/50 x-backs)
300 P or stroke or RIMD(KDS)
2 x 75 (50 Free/25 CU
200 K
2 x 25 K on side L & R
25 up, down, Around _ Progression Drill Back
25 CU Back
25 Double arm
25 spin
8 x 25 Breast Breakdown
2 x the following
1 x 200 En-1 20-30 sec rest
2 x 150 En-1 20-30 sec rest
3 x 100 on 1:30/1:40/1:50 En-2
4 x 50 on 1 200 pace
Back - All
Fly & Br only 50's
50 EZ 3700
800 S or p
4500

10/7 - Sara

2011-10-07T11:26:00.000-05:00

300S
200K
200P
8x 50 Drill

Twice through this set on (3:00,3:20,3:40):
175 Mod/25 Fast
150 Mod/50 Fast
125 Mod/75 Fast
100 Mod/100 Fast

100EZ

8 x 25 SPRINT on 1:00

200Cool Down

TOTAL
3,000

10/05/11 John D.

2011-10-05T05:30:00.000-05:00

300 S
200 K
300 P
2 x 100 Scull Ft/Mid/R/Swim
4 x 50 Desc on 1
4 x 25 on 35 odd-12 1/2 Blast, 12 1/2 EZ Even - build
8 x 100 on 2 FAST! BPA
6 x 50 on 1 odd Catch-up, Even x-backs
6 x 50 w/fins on 1 FAST Concentrate on the kick!
200 EZ
2900

10/3/11 John D.

2011-10-03T05:30:00.000-05:00

500 Swim
100 K
100 P
100 Free on 1:30/1:40/1:50/2
100 ABF (anything but free) on 1:50/1:55/2/2:10
100 K on 2/2:15/2:30
2 x 100 Free on 1:30/1:40/1:50/2
100 ABF on 1:50/1:55/2/2:10
100 K on 2/2:15/2/2:30
3 x 100 Free on 1:30/1:40/1:50/2
100 ABF on 1:50/1:55/2/2:10
100 K on 2/2:15/2:30
4 x 100 free on 1:30/1:40/1:50
100 ABF on 1:50/1:55/2/2:10
100 K on 2/2:15/2:30
5 x 100 free on 1:30/1:40/1:50
100 Drill
100 CD
3200

10/1/11 John D.

2011-10-01T06:00:00.000-05:00

600 Free
8 x 100
Odd - bk/fr x 50 R:10
Even - Fr K/Br x 50 R:10

Backstroke Breakdown
400 Breath toward bleachers
6 x 25 Back drills
1) bk k arms @ sides 10 K ea side
2) 1/4 recovery
3) 1/2 recovery
4) R arm only
5) L arm only
6) up, down, around

200 P
300 S, good rotation, count strokes every even length, Max DPS, and Neg Split
2(3 x 25) on 35 EZ, Med, FAST
3 x 100 Cool
3100

9/30/11 Matt W.

2011-09-30T05:30:00.000-05:00

300 S
200 K
300 P 800

6 x 75 K/D/S 1250

4 x 200 50 moderate/100 DPS/50 FAST 2050
4 x 150 50 moderate/50 DPS/50 FAST 2650
4 x 100 25 moderate/50 DPS/50 Fast 3050

100 EZ
3150

9/28/11 Chris L.

2011-09-28T05:30:00.000-05:00

400 S
200 K
300 P
200 IM Dr
200 Fr Dr (CU, Fist, 3 Pt, x-backs)
4 x 50 on 1 Build
7/8 x 50 on 1 FAST BPA
200 EZ
5/6 x 50 on 1 Beat time from previous set
3 x 100 Breath 3,5,7 x 100
200 EZ
2900

9/26/11 Brad

2011-09-26T05:30:00.000-05:00

400 S
200 K
300 P

4 x 150 middle 50 stroke drill

300 En-1
100 En-2
200 En-1
200 En-2
100 En-1
300 En-2
4 x 50 on 1
8 x 25 on 30
200-300 Cooldown
3300-3400

9/24/11 John D.

2011-09-24T06:00:00.001-05:00

400 S
300P
200 K
100 Scull
6 x 50 free breakdown
4 x 50 3-2-1-0
4 x 50 CU, 1 arm, weak arm, x-backs
6/7/8 x 125 on 2/2:15/2:30 75 Swim/50 6 beat kick
turns
10 x 75 no breathing flags to wall
3550

9/21/11 Tona

2011-09-21T05:30:00.000-05:00

3 x 200 Catchup/k/build
6 x 50 moderate/build x 25
500 P En-2 R:20
5 x 25 FAST on 40
400 P En-2 R:20
4 x 25 FAst on 40
300 P En-2 R:20
3 x 25 FAST on 40
200 P En-2 R:20
2 x 25 fast
100 P
400 Cooldown
3150

9/19/11 Maria

2011-09-19T05:30:00.000-05:00

300 swim
200 kick

500 :20 SR
4x100 1:30/1:40/1:50
300 :20 SR
2x100 1:25/1:35/1:45
1x100 :20 SR
5x100 1:25/1:35/1:45
400 :20 SR
3x100 1:20/1:30/1:40
200 :20 SR
1x100 1:15/1:25/1:35

Long swims are nice and easy, 100's are faster

200 Warm down

3700

9/17/11 John D.

2011-09-17T06:00:00.000-05:00

4 x 200 SKPS
4 X 100 50 Rear scull/50 Swim
4 x 50 25 build/25 fast
16 x 50 on 1 w/fins
4 - 1 arm, 4 streamline, 4 - Kick, 4 - Catch-up
200 EZ
2 x (400 S En-1 (R:30)+ 200 En-2 on 3/3:15/3:30)
200 EZ

9/16/11 Nick Q.

2011-09-16T05:30:00.000-05:00

100 S
200 K
300 P
300 S
200 K
100 P
6 x 50 on 1 Drill/Build x 25
2 x (200 Swim R:20, 2 x 100 on 1:30/1:40/1:50 faster, 4 x 50 on 1 FASTEST)
6 x 50 on 1 P - Breath every 2 1st 50, every 3 2nd 50, every 4th 3rd..., every 7 on 6th 50
200 EZ
3000

9/14/11 - Dennis

2011-09-14T05:51:00.001-05:00

300 swim

200 kick

4-75s

1 & 3 50 waltz dril/25 swim

2 & 4 50 catchup/25 swim, think DPS

4-50s Fast turns, great streamline

1-500 med.

4-50s pick up stroke tempo

400 medium

4-50s steady kick

300 build by 50s

4-5o's good rotation/dps

200 negative split

4-50s catchup

100 fast!

3400

9/09/11 John D.

2011-09-09T05:30:00.001-05:00

400 Free
6 x 100 K, P, D, K, D, S
3/4 X 200 on 2:45/3 EN-1 Approx. 20 sec rest
3/4 x 100 on 1:20/1:30/1:40 EN-2 Apprx 20 sec rest
4 x 50 desc choice on 1
3 x 200 on 2:45/3 En-1 Approx 20 sec rest
3 x 100 on 1/20/1:30/1:40/1:50 En 2
4 x 50 Drill EZ
3500

9/07/11 John D.

2011-09-07T05:30:00.000-05:00

2 x 200 S
4 x 50 K
2 x 200 P
8 x 25 2 each IM order Drill - 25 arm up, 25 arm down
2(4 x 25) on 35 IM order
400 P Breath 5 or 6
2(4 x 25) on 40 Stroke
300 P Breath 6/7
2(4 x 25) on 40 w/fins FAST
100 EZ
2 x 100 EZ
2900

9/05/11 John D.

2011-09-05T05:30:00.000-05:00

400 Free/200 K
4 x 150 50 K/50 Back/50 Scull
4/6 x 50 desc on 1
4(4 x 50) on 1 Every 4th stroke Drill
2 x (2 x 100 CU R:15 + 200 Fly K on Bk w/fins R:15 + 8 x 25 on 30 choice)
3400

9/03/11 John D.

2011-09-03T06:00:00.000-05:00

3 x 200 SKP
4 x 100 RIMDr
5 x 100 R:20 En-1
5 x 50 on 1:10 K Main Stroke
4 x 100 R:20 En-1
4 x 50 on 1:10 Drill
3 x 100 R:20 En-1
3 x 50 on 1:10 6-beat K Free S
2 x 100 R:20 En-1
2 x 50 on 1:10 Choice
100 FAST!
50 K Fast!
4 x 200 S or P, breath 2,4,6,8 or 3,5,7,9
4050

9/02/11 John D.

2011-09-02T05:30:00.000-05:00

300 S
100 K
200 P
100 S
100 D
100 S
2(4 x 25) on 30
1st set Build
2nd set 12 1/2 blast/12 1/2 EZ

2/3 x 300 on 4/4:15/4:30/4:45 (apprx 20-30 sec rest)
4 x 25 on 35 desc
3/4 x 200 on 2:45/2:55/3:05
4 x 25 on 45 SPRINT
3/4/5 X 100 on 1:20/1:30/1:40
4 x 50 Odd - CU, Even - x-backs or alt ez and drill
3500/3600/3700

08/31/11 Nick G.

2011-08-31T05:30:00.000-05:00

400,200,300 skp;
2/3x(100@1:30 + 75@1:10 + 50@:50 + 25@:30)
200fr
10x50 @:50
4x50 k @1:15 no fins
6x100 @1:40
CD 100

8/26/11 Chris T.

2011-08-26T05:30:00.000-05:00

200S
200K
200P

Main set
4 X 300S, 30 second rest. Stretch out, comfortable pace

2 X (4 X 50S fast, 20 second rest,
200S easy immediately following,
4 x 25S fast, 15 second rest,
100S easy immediately following)

Cool down -- choice

3000 + cool down

8/24/11 Matt

2011-08-24T05:30:00.000-05:00

400 S
300 P
200 K
100 D 1000

Main Set
4/5/6 x 150s Build by 50s on 2:15/2:30/2:45
1 min. rest
4/5/6 x 100s strong (70%) on 1:25/1:35/1:50
1 min. rest
4/5/6 x 50s strong (80%) on :45/:50/1:00/1:15
1 min. rest
4/5/6 x 25 sprint, Odd stroke, Even free on :25/:30/:35/:45

1300/1625/1950

300 DPS cool down

Total 2600/2925/3250

8/17/11 - Sara

2011-08-17T15:49:00.000-05:00

WARM UP
300S
200K
300P

Main Set (Do this twice)

200 R:30
100 R:30
Broken 200 R:10 @ 100/:15 @ 200
Broken 100 R:10 @ 50 /:15 @ 100
200 EZ

6 x 50 Fast/EZ by 25 on 1:00

COOL DOWN
200

TOTAL 2900M

8/15/11 - Dennis

2011-08-15T06:08:00.001-05:00

Warmup

500 swim

300 kick

300 pull

Main-4x500

500 e-m-f-m-e by 100s

500 each 100 gets faster

500 negative split the second 250

500 ascend, first 1-2 fast, last 3 cooldown

3100

8/12/11 Brad

2011-08-12T05:30:00.000-05:00

Warm-up
300S
200P
200K
200 IM Drill by25
Total 900

Main set
4 X 50 ON 1MIN
200 SWIM 20 SECONDS REST
4X 50 ON 1MIN STROKE
200 SWIM 20 SECONDS REST
4 X 50 ON 1MIN
200 SWIM 20 SECONDS REST
4X 50 ON 1MIN STROKE
200 SWIM 20 SECONDS REST
Total 1600

Bonus
2 X 150 – middle 50 stroke 10 seconds rest between each
Total 300

200 cool down

TOTAL
2500 PLUS COOL DOWN AND/OR BONUS

8/10/11 Jenny L.

2011-08-10T05:30:00.000-05:00

200 swim, 200 pull, 200 kick
6 x 50 on :60 (first 1/2 fast, second 1/2 cruise)
8 x 100 (5 seconds rest between)
4 x 150 (10 seconds rest between)
2 x 250 (15 seconds rest between)

2,800 meters total, plus any cool down done

8/08/11 Jerry

2011-08-08T05:30:00.000-05:00

Warm-up:
500 swim, 200 kick, 300 pull

Drill set:
3 x 100 - 25 catch-up + 50 swim en2+ 25 catch-up
3 x 100 - 25 cross back + 50 swim en2 + 25 cross back

Stroke:
4 x 100 IM - first and last 100 IM en1, 2nd and 3rd are en2

Endurance Set:
1 x 1000 continuous swim broken as follows:
100 ez
25 fast
100 ez
50 fast
100 ez
75 fast
100 ez
75 fast
100 ez
50 fast
100 ez
25 fast
100 ez

05/05/11 Silas

2011-08-05T08:44:00.001-05:00

compliments of Nick G.

400 W/u

Ladder

3x100

2x200

1x300

1x200

2x100

1x150 build (2 sets)

3x50 build

easy 100

Total = 2500 meters

8/1/11 Jennifer

2011-08-01T05:30:00.000-05:00

warm-up

400 swim
200 pull
100 kick
3 X 100 drill/swim by 50 (cu, 3 pt, xback)

Main

500 swim - descend by 100
2 x 250 - moderate - 20 sec. rest
5 x 100 - build

200 cool down -

2700

7/27/11 Nic C.

2011-07-27T05:30:00.001-05:00

300 Fr
200 Pull
100 Kick
3x100 build-up
3 times thru
150 Fast
50 Ez
6x50 Desc 1-3
6x50
Odd – Run/Swim x 25
Even – underwater as far as possible, swim rest
100 cool
2800

7/25/11 Shaun

2011-07-25T05:30:00.000-05:00

400 s
200 k
400 p
4 x 150 (drill - stroke - sprint)
50 scull
10 x 100 tread water then swim. increase by 10 seconds (dont touch wall after treading - open water start)
150 cool down

2800 total

07/20/11 Barry

2011-07-20T05:30:00.001-05:00

WU

300 free
200 kick
200 pull
6x50 drill (odd stroke, even free) 1000

Main
8x100 (odd IM, even free) :20-30 RI 1800
300 pull breathe 3/5/7/7/5/3 by 50 2100
4x100 kick :20RI 2500
6x50 odd fast, even ez 2800

CD
100 ez 2900

7/15/11 Chris L.

2011-07-15T05:30:00.001-05:00

3x300 S, K, P
100 Stroke
100 on 2
200 on 3:45
300 on 5:30
100 K
300 on 5:30
200 on 3:45
100 on 2
100 K
200 Stroke
200 Cool down

7/13/11 Jenny Lorenz

2011-07-13T05:30:00.001-05:00

Warm up: 400 swim, 200 kick, 200 Pull, 200 Drill (50 catch up, 50 3 count per side, 50 finger drag, 50 touch back)
Main Set:
10 x 50 (1st 5 steady pace with 10 seconds rest, 2nd 5 fast with 20 seconds rest), 200 EZ pull,
8 x 100 (Descend 1 - 4)
Cool down: 200 EZ pull
Total meters 2700

7/6/11 Brad

2011-07-06T05:30:00.001-05:00

Warm-up
200S
100K
200P
500 WARMUP TOTAL
4 X 50 SWIM build 1 to 4 FAST (200) ten sec rest between
400 S OR P easy recover Stop and wait
4 X 50 SWIM build 1 to 4 FAST (200) ten sec rest between
300 S or P easy recover Stop and wait
4 X 50 SWIM 1 & 3FAST 2 & 4 Easy (200) ten sec rest between
200 S Stop and wait
4 X 50 SWIM 1 & 3FAST 2 & 4 Easy (200) ten sec rest between
100 S
1800 main total 2300 + Extra 200 + cool down
EXTRA
4 X 50 SWIM WITH FINS (200)
200 -300 cool down

6/27/11 Nick W.

2011-06-27T05:30:00.000-05:00

200 swim
200 pull
200 kick
4 x 100 on 1:40/1:50/2:00 1000
4 x 200 easy down fast back 1800
4 x 100 neg split 2200
4 x 100 descending 2600
4 x 50 easy 2800

6/24/11 Nick G.

2011-06-24T05:30:00.000-05:00

400 W/u

Ladder

3x100
2x200
1x300
1x200
2x100

1x150 build (2 sets)
3x50 build

easy 100

Total = 2500 meters

6/22 - Sara

2011-06-22T09:38:00.000-05:00

Warm Up
300S/200K/300P

6 x 50 Kick No fins 25 EZ/25 Fast R :10
6 x 50 Kick No fins 25 Right side/25 Left side R :10

4 x 150 100 80-85%/50 Active recovery R :10-15

300 Pull Breathe every 3/5 by 50

Cool Down
200 EZ

TOTAL - 2500M

6/17 - Jerry

2011-06-17T09:41:00.000-05:00