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
Monday, September 29, 2008
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
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
Wednesday, September 24, 2008
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
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
Tuesday, September 23, 2008
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
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
Friday, September 19, 2008
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
#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
Wednesday, September 17, 2008
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
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
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
Friday, September 12, 2008
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
#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
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
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
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