Practice 1

6 x 50 Breast @ 105/110/115
100 Free @ 2/210/220
4 x 50 Back @ 105/110/115
100 Free @ 2/210/220
100 Fly swim just trying not to break stroke

6 x 75 kick @ 150/2/210
odds free
Evens no free

Choice between Back or Breast

Back:
4 x 50 Dec. 1-4 @ 50/55/60/65
200 @ 4 /420/440
4 x 100 Steady @135/145/155/205
100 @ 230
200 @ goal to be under 310/320/330/340/350


Breast
9 x 100 Breast
3 @ 205/210/215/220
3 @ 155/2/205/210
30 rest
3 @ 2-150-140/ 210-2-150/ 220-210-2

7 x 50 @ 130/145
Odds #1. Breath every 5
#2. Breath every 7
#3. Every 9
#4. only 2 Breaths

Even 50s are scull/fly

Total Distance: 2700m or 2500m

Practice 2

400 @ 7 /730/8 / 830
200 no free @ 330/4/430
400 @ 630/650/710/730/8
300 no free @ 530/6/630/7
200 @ 305/320/340/4/410
100@ 130/135/140/145/150/155/2
2 x 50
#1 @2 easy
#2 Strong !!!

12 x 25 @ 45

1 back
1 chin to the surface streamline kick (kick can be choice but head stays out of the water)
1 breast
1 fly kick @ back

PULL (if you can find a pull buoy)!
8 x 100 Steady @ 130/135/140/145/150/155/2/205/210 ahah there's a lot of options but as If you are actually doing this I'm guessing you wanted to swim so don't chose 210 if you know you can easily hold 130's etc... :D!

200 easy
Total distance 3k baby wooooo!

Practice 3

Warmup:

300 free
200 Breast
100 Back

2 x 4 x 25 Drill @ 45
2 x 50 swim @ 60/1:10
Round 1= fly :D
Round 2 = best stroke

3 x 100 best stroke Descend 1-3 @ 140/150/2/210/220


Main set:
Freestylers :
8 x 100 @ 2/230 Holding under 400 Race pace OR
Pick the column you think you can hold 8 for and stay with it
115/120/125/130/135/140/145/150/155/2

Other strokes or IM:
6 x 100 @ 230/3 Best average Same idea as above !

warm down :
6 x 100 Kick/swim @ 220/240
odds Kick= fly evens = back
Evens Choice !

Total Distance either 2500 or 2700m

October 25th 2008

Warm up:
4 x 75 @ 2/215 as:

odds- 25 free 25 breast 25 free
Evens - 25 stream line kick @ back/ 25 back / 25 Streamline kick @ back!

Main set:
8 x through :

50 I.M. Order @ 120/130
100 Free

Rounds 1&2 free @ 135/140/145/2/215
Rounds 3&4 @ 130/135/140/155/210
Rounds 5&6 @ 125/130/135/150/205
Rounds 7&8 @ 120/125/130/145/2

400 Kick/swim choice @ 7/8/9
200 Kick Best stroke @ 340/420/5
100 easy!

Total Distance 2200m
Yearly Distance 48,600m

October 22nd 2008

warm up:
4 x 100 free @ 2/210/220
#1 breathing every 3 .
#2 and 3 Breathing every 5
#4 Breathing every 7

10 x 50 Breaststroke swim as:
3@ 110/115/120
2@55/60/110

100 FLY SWIM :D!

4 x 50 free...25 swimming with fists/25 swim @ 110
Idea is to match stroke counts for both 25's

100 To Get Ready (T.G.R.)

Main set :

6 x 50 BEST AVERAGE ! @ 2 min

100 easy!

Total Distance 1700m
Yearly Distance 46,400m

October 20th 2008

16 x 100

4 free swim @ 150/2/210
4 kick choice @ 210/220/230
4 Single Arm Fly/ Free @ "
4 as 50 back or breast / 50 free @ "

3 x 100 IM swim @ 135/145/2
12 x 25 fly swim
2 @ 45
2@ 35
2@ 30
100 IM @ 120/130/135

Total distance : 2300m
Yearly distance: 44, 700m

October 17 2008

500 IM pyramid

2 options

DISTANCE:

8 x 200
2 @ 315/330/4
1 @ 3/315/350
1@ 245/3/330

12 x 50 @ 55/60/70
as:
1 bk 3 free
2bk 2 free
3bk 1 free

total distance 2700m

SHORT DISTANCE:

6 x 50 kick as 2 choice @ 55/60/70/80
1 fly @ 120/130
1 breast@ "
2 choice @ 55/60/70/80

200 best stroke drills
100 swim

4 x 25 @ 40
as: 1 smooth 1 build 2 strong

Broken 100 for time
push 100 trying to equal above broken 100 + 6 seconds

100 easy

Total distance : 1500m

Yearly distance 42,400m

October 15th 2008

8 x 100 free:

4 @ 150/2/210
4 @ 140/150/2

12 x 25 as 6 free 6 choice (best stroke) @ 40
25 smooth
25 build

2 kick
4 swim

Main set :

2 x through: 1st free 2nd choice/ best stroke

6 x 50 (200/4 = race pace) @ 60 for round 1 @ 70 for round 2
1.R.P. + 5
2.RP + 4
3.RP + 3

4 x 25 Fast @ 60
50 Strong @ 60
50 easy @ 2min

200 easy

Total Distance 23,000m
Yearly distance 31,900m

October 10th 2008

8 x 100...odds free @ 140/150/2
Evens are 50back 50 breast ( @ 2/210/220)

Main set:
400 @ 630/7/730/8
200 @ 310/330/350
200 @3/ 320/345
100 @120/130/145
100 @ 2/210/210
400 @ 535/610/640/710

6 x 50 warm down:
odds= double arm back for 25/ then25 back swim
Evens = single arm fly/ 25 fly swim :)! All 50s on 10 seconds rest :)!

Total Distance 2500m
Yearly Distance 29,600m

Oct. 8 2008 ! how about the first Test set ...or 2 !?!? :)

400 easy Choice
8 x 25 as 2 Free/2 Fly/ 4 choice @45 ( working on 15m off wall)

6 x 50 kick choice @ 115-110-105-60-55 - easy 50 / +5 to all /+10 to all

TIME 200 KICK :D!

5 x 100 free 3 @ 140/150/2
2 @ 130/140/150

TIME 100 PULL

Swim out easy

Total Distance 1700m
Yearly Distance 27,100m

Monday October 6th 2008

8 x 25 Single Arm fly (working on pushing down with our chest and straight arms through recovery) @ 45
8 x 25 Breast as: 2 kick 1 pull / swim @ 45

200 Back pull @ 4/420/440
100 Kick Choice@ 215/230
200 Free pull @ 315/330/4

Main set:
4 x through this :
Round 1 and 2 Round 3 and 4
2 x 25 Fly @45 @35
50 Breast @ 55/60/70 Back @ 45/50/55
2 x 25 Fly @45 @35
100 Breast @ 140/150/2 Back@ 130/140/150

Swim out easy

Total Distance 1900 m
Yearly Distance 25,400m

October 3rd 2008

8 x 50 25 breath control /25 streamline kick on back @ 115
#1 only 3 breaths
# 2 only 2
# 3 only 1
# 4 zero

5 x 100 (pull) steady @ 135/145/2

6 x 200 odds free #2 = back # 4 = breast # 6 choice (fly encouraged :) )!
# 1 @ 250/3/310/330/4
# 3 @ 240/250/3/320/350
# 5 @ 230/240/250/310/340

4 x 50 2 smooth / 2 tiger sprints (25 underwater 25 sprint free) @ 10 rest

Total distance 2300m
Yearly Distance 23,500m

October 1st 2008! " A touch with Fly!"

warmup :

800 as:
100bk
200IM
50 Fly
50 Free
First 400 smooth 2nd 400 moderate

6 x 50 kick @115
Odds = fly kick working both directions and kicking from hips
Evens= choice

Main Set (FLY) :)

6 x 25 Single Arm Fly @ 45
2 x 50 swim @ 60/70
4 x 25 Pablo Drill @ 60
4 x 50 swim @ 110/120
2 x 25 Coupling drill (fly arms with any other kick then fly) @ 45
2 x 50 swim @ 50/60

Warmdown:
200 easy as 50 back 50 free

Total Distance 2100m
Yearly Distance 21,200m

September 29th 2008 ! First "Real sprint" practice

100 free @ 2/220
100Kick@ 230
100 free @ 2/220
200 Kick@ 415/430/5
100 free @ 2/220
100 Kick @ 150/2

8 x 25 choice swim (best stroke) @ 45 as:
Fast/Easy
Easy/fast
Build
Smooth

100 To Get Ready (T.G.R.)

Main set: All best stroke

2 x 50 build Target time= Best Time +4 @ 130

12 x 25 Swim BEST AVERAGE FAST!!!!
4@ 90
4@30
4@60

2 x 100 smooth @ 10 rest

Push 50 ALL OUT!!! Which by the way was super awesome for this time in the year! Good job everyone :D!!

50 easy

Total Distance 1700m
Yearly Distance 19,100m

September 26th 2008 ! Long stylez !

12 x 50 as 4 free / 4 RIM / 4 Double fly (choice on the way down.. fly on the way back) @ 60/70

6 x 300
2 pull @ 5/530/6/630
2 swim@ 430/5/530/6
2 pull @415/430/520/545

2 x 100 as 25 scull/ 75 choice swim

Total Distance 2600m
Yearly Distance 17, 400m

September 24 2008 " the non free practice "

warm up:
2 x :
200 free @ 340/4/420
50 kick @ 60/70
50 fly @ 60/70
50 kick@ 50/60


backstroke set :D!!!
2x
100back Drill/Swim @ 240/3
50 Breast swim @ 60/70
200 back swim @320/340/4


6 x 50 breast swim as :
3 smooth @ 105/110/115
1 fast @ 45/50/55
1 smooth @ 105/110/110
1 fast @ 45/50/55

4 x100 free smooth @ 130/140/150

Total distance : 2100m
Yearly distance : 14,800m

September 22 2008!

Warm up: 300 Own your own!

6 x 50 kick choice @ 110/120
Dec. 1-3, 4-6

Main set:

3 x through : Rd 1 Rd 2 Rd 3

4 x 25 kick 25/30 30/35 35/40
4 x 25 swim (likely free) 30/35 25 /3o 20/25
150 back/breast/free @ 4

Push 50 Free all out!!!!

2 x 100 easy
#1 25 fly/75 choice
#2 50fly /50 choice

Total Distance 1900m
Yearly Distance 12,700m

September 19 2008

2 x 400 @ 10 seconds rest

#1 as 150 free/50 back
#2 as 150 free/50 breast

8 x 25 choice stroke 12.5 fast 12.5 easy @45
12.5 east 12.5 fast

20 x 50 free as

4 @ 45/50/55/60
1@ 60/70
4 @ 40/45/50/55
1@60/70
4@ 45/50/55/60
1@60/70
5@ 120 BEST average

3 x 100 drill/swim no free @ 10 rest

Total Distance 2300m
Yearly Distance 10,800m

September 17th 2008

300 As 100 free 100 bk 100 choice

12 x 25 free or back to a foot touch

4 @45 50
4@ 35 40
4@25 30

4 x 50 IM switch Drill/swim @ 110
100 IM smooth

Main Set:

100 Free @ 2 210 220 230
100 IM @ " " " "
100 Free @ " " " "
2 x 100 IM @ 150/2/210/220
100 Free @ 2/210/220/230
200IM @ 320/340/4/420
50 Free @ 60/70/80/80
200IM @ 310/330/350/4
50 free @ 120/130/130/130
100IM All out!!!!

100 easy

Total Distance 2200m
Yearly Distance: 9500m

September 15th 2008

400/600 as:
200 fr
200 as 25 scull/25 no free
200 3,5,3,7 breathing pattern by 50

8 x 50 @ 1:10

Odds - kick @side/ then sail or rock and roll drill (working on high elbows close to body)

Evens - best stroke drill


Main set:

2 x through: 1st round Free 2nd round B.S.
100 @ 140/145/150/2 230
50 @ 35/40/45/50 60 STRONG
1/200 @ 5/6min 6 min
50 @ 45/50/55/60 1:30
100 @ 110/120/130/140 ALL OUT


6x 50 1) fly/bk @10 rest
2) bk/br
3) br/fr
4-6 free smooth

Total Distance 2300m
Yearly Distance 7900m

September 12 2008

6 x 50 Breaststroke @ 110/120/130
#1 1 under water pullout
#2 2 underwater pullouts
#3 3 underwater pullouts off each wall!

5 x 200 free @ a set down pattern

320-310-3-3-250

+10 seconds
+20 seconds or
+30 seconds to above

** Second option 6 x 100 free as 3 : 25 fists swim/ 25 free/ 25 catch up/25 swim
3 : decending 1-3

6 x 50 back

#1) 2 fly kicks off each wall
#2) 4 fly kicks off each wall
#3) 6 " .....
#6) 12 fly kicks off each wall

16 x 25 Fly @ 45
you are allowed a max. of three 25s to be fly drill and another three can be free swim if you need the break.

Total Distance 2000m
Yearly Distance 5600m

September 10th 2008

5 x 100 @ 2/210/220

odds are free
Evens 50 back /50 breast

12 x 50 kick @ 110/120/130/140

2 x (1 and 2 are fly kick
3-6 choice Dec. 1-4)

12 x 25 @ 45
1. Back of Hand drill
2. Distance per stroke (working on long smooth strokes)
3. Free with Fly kick (working on same sorta idea)
4. Build

Main Set:

2 x ( 4 x 25 Strong @ 60
1 x 50 FAST @ 60)
Round 1 Free
Round 2 Choice

100 easy

Total Distance 1800m
Yearly Distance 3600m

September 8th Start of the new season :D!

12 x 50 as : 2 Free 1 Choice @ 60/70

16 x 25 I.M.O by 4 1 Drill 1 Swim @ 45

Main Set:

2 x ( 2 x 200 Free @ 320/340/4/420
1 x 100 IM @ 150/2/210/220

Round 1 pull
Round 2 Swim

8 x 25 @45

1. only 3 breaths
2. only 2 "
3. only 1 "
4. Zero "

Total Distance 1800m
Yearly Distance 1800m

Febuary 8th 2008 "Easy out"

400 Choice @ 8 min
6 x 50 kick alt. between 65-55 or + 5 / + 10

6 x 100 as odds 25 Underwater 50 breath 5-7 25 breast
Evens Backstroke working on a min. 6 kicks off each wall @220 /240

13 x 25 following this pattern : @ 50
1 scull
1 choice drill ( Eye position and focus (for balance) )
1 Fly
1 Choice swim

50 build strong to an easy speed
25 easy

Tiger sprint to finish off the Week!

Total Distance : 1750
Yearly Distance 122,000m

Febuary 6th 2008 The Challenge!

30 X 100

5 easy on 2 min/230
10 as 4 free
1 IM @ 145/2/215
15 as 3 @ 135 / 145 / 155 / 205
2 @ 125 / 135 / 145 / 155

Total Distance : 3 k :)
Yearly Distance 120, 300m

For most people this is the furthest set they have ever compeleted so congradulations for the effort and for showing up and not completely bashing the idea of a good hardy distance swim :)!

Febuary 4th 2008 The start of a fun week!

6 x 75 as 25 kick 50 swim 2 free 2 choice 2 free @ 130/145

8 x 50 4 k as fly/choice
4 swim dec. 1-4 @ 115 #4 aim to be Best time + about 5 seconds

MAIN SET :
3 rounds of this set :

8 x 25 odds easy swim choice
Evens 1 breath @45

2 x 50 as 1 build to about 90%
1 smooth @ 130

100 strong

Round 1 85% of your best time
Round 2 90 % of your best time
Round 3 (which we didnt manage to finish the 2 50s and last 2 25s in) 95% or basically all out!

Total Distance 1900m
Yearly Distance 117 300m

Febuary 1st 2008 "An old Favorite"

warm up : 300 Free @ 5 /530/6/630
400 IM @ 7/730/8
3 x 100 Kick /swim by 50 the swim = back @ 150/2/210


Main Set

7 x 200 @ 320-310-3-250-240-4-235 +10 /+ 20 / + 30
Or 5 as 410-4-350-5-435

4 x 50 back @ 55-60-65-70

Total Distance 2600m
Yearly Distance 115,400m

January 30th 2008

Warm up:
100 free
50 Fly
75 Free
50 back
50 free
50 Breast
25 free
50 Free

8 x 75 IM switch (i.e. Fly-back-br , Back-br-free etc..) 4 @ 140 4 @ 130 +10 +20

3 x 200 Kick choice
#1 easy
# 2 Build
# 3 GO!!!!!! fast ahah! all @ 5min

5 x 50 #1 only 5 breaths
# 2 Breast
# 3 only 3 Breaths
# 4 Breast
# 5 only 1 Breath!

Total Distance 1900m (which is 500 m less then i had planned :D)!
Yearly Distance 112 800m

January 28th 2008

500 as 100 Swim
100 Kick
100 IM
100 Kick
100 breath 5,7

8 x 50 Drill/swim 4 breast as 25 breast with free kick / 25 with fists
4 back as 15 m spin drill 10 easy /25 build @ 110

25 Fly
25 Choice
25 Fly
50 Choice
25 Fly
75 Choice
25 Fly
100 Choice
25 Fly
125 Choice
25 Fly
100 Choice
25 Fly
150 Choice with finz @ 140/145 without @ 2

All FLY @ 30 / 40
All Choice regardless of Distance @ 130/145

8 x 25 3-2-1-0-2-1-0-0 @ 40

Total Distance 1900m
Yearly Distance 110,900m

January 25th 2008 Distance or Not??!?!

200 Easy

16 x 25 as 4 swim 4 drill 4 Kick 4 Swim All as 1 easy 1 build

8 x 50 2 @ 55 2 @ 50 2 @ 45 2 @ 40

100 easy

DIVE 100 All out or if your Damon and chose 200 than thats cool! :D

swim out easy
~ 1200-1400m

Long Distance Option!

12 x 50 3 free 1 No free @ 55/60/70

6 x 300 2 @ 5 530 630
2 @ 430 5 6
2 @ 410 430 545

6 x 100 K/swim @ 10 rest

Total Distance: 3 K

Yearly Distance: 109, 000m Averaged between the 2 practices roughly

January 23rd 2008 Lactic Acid time

8 x 100 As 4 @ 145/2/230
2 @ 135/145/215
2 @ 130/140/ 2

200 Kick as 50 smooth 100 build to FAST 50 easy Choice kick

8 x 25 as 1 easy 1 Build choice stroke for later! @ 15-20 seconds rest
100 To Get Ready (TGR)


Main Set: 8 x 50 (or 8 x 100) BEST AVERAGE @ 3 min!!! ALL OUT!!!

50-100 easy

To my suprize this set was very well done. I figured after The IM marathon that occured last practice that there was going to be very little motivation to come back to some hard speed but we had people like Doug doing 100s under 110 Damien backstroke 100s under 128 Ashley holding steady at 41s 42s Scott around 35 for back Joe steady at 46 for breast Brownyn around 37s for free Trent around 41 lows 40 highs And we saw Damon break 30 twice in Free! Those are just SOME of the highlights so a big pat on the back everyone for that great effort!

Total Distance 1700m
Yearly Distance 107, 300m

January 21st 2008 THE I of M practice

8 x 50 Free @ 50/55/60/70

12 x 25 IMO as 2 drill 1 swim @45
Recommended Drills:
Fly 3 L 3 R 3 Full stroke
Back Double Arm
Breast 2 K 1 P/ or breast with free
Free Back of Hand!

3 x 400 IM swim Decend 1-3 @ 8 min
or
8 x 100 odds free @ 230 Evens IM 2

2 x 300 100 br 3/5
100 choice
100 Scull/ underwater

Total Distance 2500m
Yearly Distance 105, 600m

January 18th 2007

4 x 50 R.IM @ 60/70/80
2 x 100 IM @ 145/2/230
100 easy choice

50 build strong choice!
200 Kick as 50 fly 50 choice
8 x 25 Drill/swim best stroke @ 50

4 x 50 Fastest Interval Possible!!!
4 x 100 free either swim or pull easy and steady on 140/150/2/215
2 x 50 F. I . P. Looking to be somewhere around 2.5 seconds faster per 50 then first 4 50s

200 easy

Total Distance 1850m
Yearly Distance 103,100m

January 16th 2008

200 Free@ 330/4/430
12 x 25 breast 4 @ 50/60
4 @ 40/50
4 @ 30/40

10 x 50 1 free with fists @ 50/55/60/70
1 swim distance per stroke

7 x 100 kick alternate 1 50-2 / 2-220/ 215/230/ or 230/3

TIGER Sprint!
50 easy

Total Distance 1800m
Yearly Distance 101,300m

January 14th 2008

200 free @ 330/4/430
12 x 25 4 @ 50/60
4 @ 40/50
4 @ 30/40

10 x 50 odds with fists
Evens just regular swim @ 60/70/80
as 2 free 2 Back 2 Breast 4 choice

Main Set: 7 x 100 Kick your choice odds 150/2/210/230
Evens 210/220/230/3

TIGER SPRINT WHOOOO!!!
50 easy!

Total Distance 1800m
Yearly Distance 99, 500m

To those of you that i had psyched up about doing 3 x 400 IM I dearly apologize as that set is extremely FUN and i snatched it away from you...i am a terrible human being and i can allow us to do this set in the near future! Sorry for the inconvience!!! :)
Brad

January 14th...maybe a little hard...ehehe

4 x 200
1 Free @ 330/4/430
1 Choice No free @ 4/430/5
1 IM @ 320/345/4/430
1 Kick Sub 4/430/5

10 X 100 Free swim steady @ 130/135/140/145/ (2/210(only 8))

200 easy

16 x 25 Fly Swim 3 @ 45/50
1 @ 25/35

Total distance 2300m
Yearly Distance 97,700m

January 11th 2008 "A hint of Sprint"

warm up: 6 x 50 odds breath 5 / Evens breast @ 10 Rest

8 x 25 odds Back of Hand
Evens your choice of drill @ 45

6 x 100 Kick/swim by 50...just to get the heart a pumping :)! @ 150/2/210/230
100 easy to get ready

MAIN SET : 2 x 25 ALL OUT !!!!!!!!!!!!!!!!!!!!!!!!!!!!! walk backs. No catch just fast. Glad to see people like trent set a Goal time for themselves to say what was acceptable! Also happy to see that people wanted to go for a second round at the end of practice :)!

400 free easy

8 x 25 fly @ 45 or another 2 x 25 all out!

Total Distance: 1850 m
Yearly Distance 95, 400m

January 9th 2008

10 x 50 as 2 Free 4 back 4 Breast
@ 65/70/75

100@ 145/2/23-
200@ 315/330/430
6/800@ 12/13/13
200@ 4/430
100@ 125/135/2

300 as 100 scull choice
100 Back swim
100 choice scull but different from first one

8 x 25 free allowed 3,2,1,0 breaths @ 45

Total distance 2400m
Yearly Distance 93,600m

January 7th 2008! "Nice and Steady"!

12 x 50 Free 3 @ 50 1 @ 45 +5/ + 10

4 x 100 kick steady @ 2 / 215 / 230

4 x 100 IM @ 2/210/230
100 free @ 2
3 x 100 IM @ 150/2/220
100 Free @ 2
3 x 100 Free @ 135-130-125 +5 +10 +20

1-200 easy

Total Distance 2300m
Yearly Distance 91,200m

December 21st 2007 Last one before the break

You guys can all kick me for I have lost the original paper that i put all those fun games that we played on. For those who didn't attend you missed possibly the best practice your lives will have seen...ahhaha just kidding but it was completely a fun practice filled with random Christmas themed activities...some of them Im sure fairly odd! It was a good laugh and a half right before christmas! Chocolate was involved! :)! Ill see what i can do for Valentines day!

December 19th 2007

4 x 150 @ 10 Rest as odds Free 3,5,3,7
Evens Fly Back Breast

12 x 25 4 @ 30
4 @ 60
4 @ 90

ALL OUT do not fade in speed!!!

Push / Dive 50 fast

Times: DG 43.27 Breast CM 30 67 Breast
JK 31.37 Fly D. S. 30.49 Free
DP 36.62 Back GK 39.87 Fly
SB 33.38 Back

200 easy

12 x 25 4 @ 90 KICK set all out!!
4 @ 30
4@ 60
50 kick build

8 x 50 Dr.swim IM switch I.e. 25 fly 25 back....25back.25breast...25 breast.25 free....etc.

Total Distance 1900m
Yearly Distance 88,900 m

December 17th the real one

400 Free @ 630/7
200 Free/Fly
300 Free @ 5/6/7
200 Free/Breast
200 Free @ 320/340/4
200 Free/back @ " " "
400 as 25 Free 75 IMO @ 8
200 Free under 245/3/320/340

8 x 50 as Odds 25 side kick/25 Catch up
Evens Head up / swim free @75

Total Distance 2500m
Yearly Distance 87, 000m

THE FREESTYLE THEORY December 17th but really the 14th

200 Own your Own
8 x 50 as 25 Back of Hand drill / 25 fists free @ 60/70
8 x 25 pull with a kickboard as Catch up free @50
2 x 25 Head really far down
2 x 25 free Build
2 push offs in a STAR position trying to find power but immidiate resistance off the wall

PUSH 50 !!!!

2 x 25 1 br. 5
1 Catch up

PUSH 75!!!!
150 easy as 50 breast 50 br.5 50 choice

PUSH 25!!!!!
150 easy

PUSH 50!!!

choice warm down
The fast swims were an add up 200 freestyle!

Total distance ~ 1600m
Yearly Distance 84, 500m

Total Times SB 202.36
DH 157.01
JK 207.32
DP 204.85
CM 208.85
MN 222.57
DG 231.43
JC 341.08

December 14th but still appears to be 2 days ahead

200 easy
4 x 100 kick/swim @ 2 10 dec 1-4
8 x 25 IMO drill by 2 @ 50
100 easy

16 x 25 1 Easy 1 ALL OUT for a 200 IM add up @ 60

300 easy

total Distance 1600m
Yearly Distance 83, 900m

Times- JK 214.81
IM 207.74
DP 2 18.13
KB 224.31
DG 235.17
AF 257.44

Very impressive times from everyone If only we could do these in our regular swims!

December 12th 2007

Warm up 18 x 50 as:
3 x 50 m free on :50
3 x 50 m kick on 1:10
3 x 50 m free on :45
3 x 50 m kick on 1:10
3 x 50 m free on :40
3 x 50 m kick on 1:10

200 m reverse IM drill (finger drag freestyle, tiny stroke breastroke, two arm backstroke, one arm fly) on 5:00
4 x 25 m, FAST, with maximum stroke rate, on :50
200 m IM on 5:00
4 x 25 m, FAST, with maximum stroke rate, on :50
100 m easy

Such a short practice :(

Total Distance 1600m
Yearly Distance 82, 300m

December 10th apparently wrongly dated in my book Sorry! Thank Joe for this one done apparently on the 5th

Warm up
12 x 25 m on :45 (4 choice, 4 freestyle with 3-2-1-0 breaths, 4 IM order drill)
6 x 50 m kick on 1:15 descending 1-6

Main set:

400 m free on 7:00
200 m IM on 4:30
2 x 25 m free, all out, on :15 and :20
1 minute rest
300 m free on 5:00
100 m IM on 2:15
2 x 25 m free, all out, on :20 and :15
1 minute rest
200 m free on 2:50
100 m IM on 2:15
1 minute rest
2 x 25 m free, all out, on :15 and :20

100 easy
Total Distance 2100m
Yearly Distance 80, 700m

December 7th 2007

Warm up:
4 x 200 @ 345/ 4 / 430 / 5#1 - 50 free 50 choice
#2 - 50 free 50 breast
#3 - 50 free 50 back
#4 - breathing pattern 3,5,7,5 by 50

6 x 50 back/breast @ 60/ 65/ 70/ 75

10 x 100 either pull or swim 3 @ 135 140 145 2 215 2 @ 125 130 135 150 2 @135 140 145 2 215 3 @ 125 130 135 150 2

6 x 50 1 fly/back 1 back/breast 1 breast/free @ 60/ 65 / 70/ 75

4 x 25 1 free with 2 breaths only 1 under water @ 50

total distance is 2500m
Yearly Distance 78, 600m

December 5th 2007 The underwater practice!

Widths to start off underwater!!!

10 x 50 free/back first one starts off with 1 dolphin kick off each wall. 2nd 50 has 2 off each all the way up to the 10th 50 has 10 dolphin kicks off each wall

6 x 100 first one 3 @ 2
2nd 3/5
3rd 5
4th 5/7
5th 7
6 th 7/9

6 x 50 kick 60 - 55- 60-50-60-45

4 x 50 breast add an underwater pull out every 50 @ 70

finish with a few more widths!

Total Distance ~ 1700 m
Yearly Distance 76, 100m

December 3rd 2007

600 as 200 free bre. 3,5,7,5 200 scull 200 back/breast

8 x 25 kick 1 easy @45 1 strong @ 25

4 x 100 3 IM Dec. 1-3
1 easy to get ready @ 2

16 x 25 IMO as 1 easy 1 ALL OUT for 200 IM add up
@ 60

12 x 50 4 @ 45
4 @ 50
4 @ 45 +5 +10

200 easy

Total Distance 2400m
Yearly Distance 74, 400 m

November 30th 2007

400 Choice

12 x 25 Dr @ 60 choice
4 x 50 starting from center working on fast turns between the flags

8 x 25 Dr/swim To get ready
200 choice stroke strong!

6 x 100 kick/swim smooth @ 215
100 easy

Total distance 2000 m
Yearly Distance 72, 000m