Friday September 21

Warm up:

2 x through this 3 x 100 free
2 x 50 Breast on 60 or 70
200 back

First round free on 140/150/2/220
second round free on 130/140/150/2
200 back first round on 410/430
200 back second round is a build where last 50 is suppose to be strong !!!


3 x 300 pull 2 rounds on 430 one on 405 other options are +15 + 30 seconds or all on 530

8 x 50 2 k
2 sw

odds on 105
evens on 55!

Total 2500 m! Done in only 50 min :) Good Job to everyone who was there!

Yearly total : 12100

September 19th

Warm up:

400 as 100 br 3,5,3,7 by 25
100 choice focusing on an overkick with the stroke you're doing...i.e. 70% legs 30% arms.

9 x 100 can pull a max of 6

145-140-135
140-135-130
135-130-125 Add +5 / +10/ +20 to those times for differences in speeds.

Great set to get ready for next wed. when we do something almost the same with a little bit of I.M. but ill see where we are before I finalize that.

6x50 back just working on nice shoulder roll only on 60/70

12 x 25 fly @35
2dr
2swim
2dr
2swim
4swim

100 Easy (i know i didnt make very many people do this but ill through it in anyways)!

Total distance = 2000m

Yearly total= 9600m

September 17th

Warm up!

300 as 25 scull 25 swim your choice 25 dr your choice 25 kick on your back!

10 x 50 as 2 x ( 1 Kick / 1 Kick/swim / 1 Swim/kick / 1 Kick ) K @ 65/70/75
K/swim on 55/60/65
Last 2 are just straight Kick Strong on 90 seconds

Main Set

2 x 4 x 25 Dr @ 45
50 swim build on 90

Round 1 = fly Round 2 = back

200 as 100 Im drill 100 choice swim

2 x 4 x 25 Dr @ 45
50 swim build on 90

Round 1 = Breast Round 2 = Free
* last 50 free is Fast

We had some rather suprizingly decent last 50 free speeds on this set so well done to everyone who swam hard!!

Some people got to this
4 x 100 pull....decend 1-3 and then number 4 was same speed as first one...these were on 2:15ish

Everyone else did 4 x 25 as :1 br. every 7th stroke @40
1 Underwater
1 only 2 breaths
1 underwater

Total Distance: Because not many people got to the pull ill disclude that but if you did you can know in your hearts :)!
1700m Nice and easy!!

Yearly Distance 7600m

September 14th

Warm up

3 x100 @ 145/150/2/220
4 x 75 as: odds :25 ch 25 free 25 choice
evens: 25 Head up kick/ 25 kick on side/25 kick on back @ 145/2
5 x 50 as odds: 25 free with fists/ 25 stroke count
evens: 25 single arm/ 25 sw @ 60
6 x 25 scull/sw @ 25/35/40 for scull + 10 for all swims

Main set

400 pull @ 620/ 640/7 /8
200 sw @ 3/ 320/340/410
300 pull @ 540/6/620
100 pull with P.B. low by ankles this was a strong 100!!

4x 50 50 double arm back/choice
50 kick @ 1:10

Total Distance: 2200m

early Distance : 5900m

September 12th

Warm up- 3 x 50 breathing 7 @ 1:10/1:30
100 ch rounds 1 and 2, 3 = IM @ 215/230/245
2 x 25 10 m - 15 m under water @ 30/45

Main set

2 x 200 pull @ 330/340/345
6 x 25 Catch up with fists @ 45/50 work on holding the water at top of stroke
3 x 100 @ 135 / 1:40 / 1:45 /2 /210
50 strong but not all out working on solid technique

6 x 75 odds : 25 fly kick/ 50 Single Arm fly
evens : 25 back/25free/25 breast @ 1:45

Some did a tiger spring others just did ~100 m warm down with some scull.

Total distance 2000m

Yearly Distance 3700m

Monday September 10th

warm up : 12 x 50 as 3 Free/ 1 No Free @ 1:10 / 1:15 / 1:20 / 1:30 /2:00

4 x 100 50 Kick 50 Swim all Choice @ 2:15 / 2:30 / 3:00

Main set (although pretty easy) 24 x 25 I.M. order by 6 as 2 drill/2 swim/ 2 drill
All 25s on :50


Warm down- 4 x 25 4-3-2-1 @ 40 seconds