Hyack Masters Swimming

April 24 2009

2009-04-24T19:44:00.000-07:00

16 x 50

8 as 1 Fr/1K @ 60 / 70
8 as 1 FR 1c Choice @55/60

3 x 200 Back @ 330/4/430
400 Free @ 7 / 730/ 8
400 IM GO!! :D @ 610/640/730

12 x 25 @ 45
#1 2 kicks 1 pull Breast
#2 3 kicks 1 Pull "
#3 4 kicks 1 pull "
#4 Under water or free swim 0 breath

Total Distance 2500m.

Feb. 16th 2009

2009-02-19T14:53:00.000-08:00

2 x

100 free @2
8 x 25 kick @ 45 2 fly 2 choice
4 x 50 IMO @ 50/55/60

200 (-)split 3rd 50 strong!! @ 430
50 easy @ 115
50 build at 200 race pace @115
100 easy

200 FOR TIME :D ALLOUT! choice stroke!

4 x 100 steady @ 140/145/150

Total Distance 2000m

Feb. 13 2009

2009-02-19T14:51:00.000-08:00

400 free @ 7 /730/ 8
6 x 50 @ 50-45 or 55-50
200 @ 330 /350
100 easy

8 x 25 Choice All out @ 60!!!!

10 x 50 kick steady @ 60/65/70/75
100 easy swim

2x through
50 push strong 200 race pace @110
75 build @150
50 ALLOUT @50
25 easy @110

200 easy

Total distance 2400m (although we only made it through 1 round of last set)

Feb 4th 2009

2009-02-19T14:48:00.000-08:00

4 x 200
1 free bre. 3.5.7.5 all @ 415
1 kick
1 IM drill/swim
1 choice

24 x 50 as
4 free @ 50/55/60
4Fly/back @ 55/60/65
4 free @ 50/55/60
4 Back/breast @ 55/60/65
4 free @ 50/55/60
60 rest
4 breast/free @ 50/55/60

12 x 25
4 @ 30
4 @ 25
4 @ 30

total Distance 2300m

Jan. 19 2009

2009-02-19T14:46:00.000-08:00

200 Free @ 4
6 x 50 kick choice as 1@ 110 1@105 1@60
4 x 75 backstroke :) @ 130/140/150
100 Breast kick

2 x through
This set is either Breast or Fly! :D!

4 x 50 drill/swim @ 115/120
100 swim
2 x 50 as 200 divided by 4 pace @115
50 Strong @ 60
2 x 25 all out @60

30 rest

6 x 100 free pull @ 135/140/145/150/155

Total distance 2500m

January 12th 2009

2009-02-19T14:41:00.000-08:00

4 x 125 As 100 free
25 Reverse IM order
@ 10 rest

4 x 100 free steady @ 140/150/2

Main Set :

3 x through
Rounds 1 and 2 Round 3
200 IM @ 330/350/4 320/330/350
50 Free@ 1:10
50 Choice@ "
50 Free @ @50

400 IM :D!

6 x 25 as:
3-2-1-0-1-0 @ 45

Practice 1

2008-12-28T12:44:00.000-08:00

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

2008-12-28T12:36:00.000-08:00

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

2008-12-28T12:26:00.000-08:00

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

2008-10-25T12:23:00.000-07:00

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

2008-10-22T22:59:00.000-07:00

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

2008-10-20T23:03:00.000-07:00

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

2008-10-20T22:58:00.000-07:00

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

2008-10-17T15:02:00.000-07:00

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

2008-10-17T14:58:00.000-07:00

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 !?!? :)

2008-10-08T23:32:00.000-07:00

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

2008-10-08T23:27:00.000-07:00

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

2008-10-03T22:47:00.000-07:00

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!"

2008-10-01T22:56:00.000-07:00

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

2008-09-29T22:49:00.000-07:00

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 !

2008-09-29T22:46:00.000-07:00

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 "

2008-09-24T23:00:00.000-07:00

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!

2008-09-23T23:11:00.000-07:00

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

2008-09-19T23:12:00.000-07:00

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

2008-09-17T22:49:00.001-07:00

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

2008-09-17T22:49:00.000-07:00

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

2008-09-12T23:16:00.000-07:00

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

2008-09-12T23:03:00.000-07:00

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!

2008-09-12T22:59:00.000-07:00

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"

2008-02-08T23:00:00.000-08:00

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!

2008-02-08T22:56:00.000-08:00

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!

2008-02-08T22:51:00.000-08:00

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"

2008-02-01T23:00:00.000-08:00

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

2008-01-30T22:42:00.000-08:00

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

2008-01-30T19:51:00.001-08:00

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??!?!

2008-01-30T19:45:00.000-08:00

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

2008-01-23T22:52:00.000-08:00

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

2008-01-23T22:47:00.001-08:00

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

2008-01-23T22:43:00.000-08:00

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

2008-01-23T22:41:00.000-08:00

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

2008-01-16T22:47:00.000-08:00

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

2008-01-16T22:44:00.000-08:00

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"

2008-01-11T22:45:00.000-08:00

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

2008-01-11T19:26:00.000-08:00

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"!

2008-01-11T19:20:00.000-08:00

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

2008-01-08T22:59:00.001-08:00

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

2008-01-08T22:54:00.000-08:00

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

2008-01-08T22:50:00.000-08:00

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

2008-01-08T22:44:00.000-08:00

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

2008-01-08T22:29:00.000-08:00

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

2008-01-08T22:25:00.000-08:00

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

2008-01-08T22:21:00.000-08:00

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

2008-01-08T22:17:00.000-08:00

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!

2008-01-08T22:13:00.000-08:00

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

2008-01-08T22:08:00.000-08:00

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

2008-01-08T21:57:00.000-08:00

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

November 28th

2007-11-28T22:57:00.000-08:00

Warm up:
9 x 100 2 Free 1 Reverse IMOrder (no free)
Ex 2 free 1 breast then 2 free 1 back etc. @ 150/2/220

2 x 200 Kick your choice
60 smooth 80 build 60 strong! on about 20 rest

6 x 50 best stroke dec. 1-4 then 5 and 6 are smooth
@ 120

Main set:
6 x 25 All out! @ 60
8 x 25 free @ 25/30
60 rest
50 Push All Out! @ 90
4 x 25 free @ 20/30 <--- = killer :) !! Good job everyone for that!

50-200 easy
Total distance ( taken with a 100 easy ) = 2200m
Yearly Distance 70, 000 m!

November 26th WARMEST PRACTICE EVER!

2007-11-26T23:02:00.000-08:00

For everyone that came to this practice you know how nice and warm that pool was as it was 85 so it was a pretty easy start. Next 3 weeks I will try and keep it low key...if you are looking for anything more short distance sprinty let me know and ill see what i can mix up :)!

12 x 50 @ 60 as 2 free 1 choice

6 x 100 50 kick 50 swim
Odds 50 fly 50 choice
Evens 50 choice 50 fly

5 x 200 odds free all @ 4 min
Evens IM

8 x 25 bk 1 double arm back
1 fists
1 Single arm
1 swim @ 40

Total Distance 2400m
Yearly Distance 67, 800m

November 23rd

2007-11-26T22:56:00.000-08:00

warm up:
4 x 100 as 50 free 50 breast @ 2/220/240

8 x 25 odds - Breast Kick @ back
evens - fly kick @ back @ 45

8 x 50 kick Odds fly kick @ side
evens decend 1-4 @ 120

12 x 25 1 fly with free kick
1 fly with br kick
1 Fly swim
1 free no breath 4 @ 45 4 @ 35 4 @ 25

200 scull as 25 back scull 25 breast scull 50 choice

200 50 pull bouy low free/25 choice /25 dolphin dives

Total distance :1700 m
Yearly Distance : 65, 400m

November 21 2007

2007-11-22T19:09:00.000-08:00

6 x 100 odds free br- 3/5 by 25
Evens Choice @ 210/220/230

10 x 100 odds are free @ 130-125-120-115-110 + 5/10/15/20/25/30
Evens are IM @ 150/2/215/230

100 easy

3 x 200 Kick steady @ 4/430/5

200 easy

Total distance 2500 m
Yearly Distance: 63, 700 m

November 19th 2007

2007-11-22T19:06:00.001-08:00

Warm up:
350 as 300 free 50 fly
250 as 200 breast 50 back
150 as 100 back 50 breast
50 Fly

5 x 200 odds are pull or swim @ 310/320/330/345/4
Evens kick @ 4/430/5

16 x 25
- Fore arm drag or back of hand
- 6 beat side to side freestyle working on hips and shoulders rolling at the same time
- Double arm Back
-In out sweep breast stroke (recommended keeping hands together) just working on Head and heels coming up at the same time!

@ 45/50

Total Distance 2100m
Yearly Distance 61, 200m

November 15th 2007

2007-11-16T23:05:00.000-08:00

400 O.Y.O

Dive 50 build

3 x 200 steady you can pull kick swim or swim with finz any stroke...decend 1-3
@ 330/345/ 4/ 430/5

Then chose one of the following sets

Sprint set /get ready for meet set:

4 x 25 as 3 smooth 1 fast
100 easy drills
4 x 25 fast/easy
easy/fast by 12.5
Build
fast!!!
100 easy drills
4 x 25 as 1 easy 1 fast!!

Dive 50 All out!
50 easy

I.M. set:
4 x 100 IM @ 145
200 Kick @ 4
3 x 100 IM @ 140
100 Kick @ 2
2 x 100IM @ 135
50 easy @ 90
100 IM Sub 120 /125/130 etc.!

Distance Free Set:
400 @ 620
200@ 310
100 @ 130
50 @ 40
100 @ 130
50 @ 40
200 @ 250/3
50 @ 40

Total Distance: 1650/2400/2200m
Yearly Distance: 59, 100 m (the majority of people did sprint set so i will use this distance and round up to give total)

November 14th

2007-11-16T22:57:00.000-08:00

8 x 100 free 3 steady @ 140 /150/ 2
1 build @ 130/140/150

200 kick @4 /430
2 x 50 @ 70 dec 1-2

4x 25 best stroke @ 45 as 1 drill 1 scull 1 drill 1 build

3 x 100 @ 3 (-) split decend if your focus is distance

6 x 50 @ 90 200 RP divide by 4 +3 +2 +1 +2 +1 = to race pace if your focus is mid distance

8 x 25 @ 50 1 easy 1 all out if your focus is sprint

100 easy

Total Distance 2200
Yearly Distance 56, 400 m

November 9th 2007

2007-11-16T22:51:00.000-08:00

200 free @ 4/430
4 x 50 Breast @ 60/70/80
12 x 25 4 single arm fly 8 fly swim @ 45
4 x 50 breast @ 55/65/75

300 back @ 5/530/6/630/7
2 x 50 free @ 35/40/45/50/55
200 back @ 350/4/430/5
4 x 50 @ 40/45/50/55/60
100 back @ 2/220/230
6 x 50 @ 40 /45/50/55/60

100 easy
4 x 50 kick dec 1-4

Total Distance 2400m
Yearly Distance 54, 200m

November 7th

2007-11-07T22:59:00.000-08:00

warm up:

50 swim choice
50 scull (goal on back but its your choice)
50 kick on side working the forwards and backwards direction of kick
50 drill choice but no free
50 swim choice but no free
100 breathing 5, 7 by 25

4 x (200 or 300) dec. 1 through 3 but only by max. 5 seconds. the last one you just try and hold pace from # 3 @ 430/445/5/6

8 x 25 as Fast/Easy then Easy/Fast by 12.5m @ 45

3 x 50 Fastest Interval Possible! (FIP) 45 /50/55/60/70
100 easy @ 3min
3 x 50 200 race pace divided by 4 is your target time @ 60/70
50 easy @ 2 min
50 ALL OUT!!!! WORLD RECORD SPEED WHOO!!!!

50-100 easy

Total Distance ~ 2100 m
Yearly Distance 51 800m

November 5th

2007-11-07T22:51:00.000-08:00

4 x 50 Back @ 60/65/70
3 x 50 Breast @ 55/60/65
2 x 50 Fly @ 50/55/60
1 x 50 free @ 45/50/55

6 x 50 Odds Kick/swim @ 65/70/75
Evens Swim/Kick

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

Best stroke and Best average...these 25s were all out trying not to get any slower especially through the ones on 30 seconds...usually we see that last one on 30 and the 1st one on 60 to be quite the struggle. Tonight was no exception but overall the effort was there across the board and thats what really counts so YAY!!

3 x 100 1st one smooth....last 2 are (-) split.... so second 50 faster then first @ 230/3

3 x 50 BEST AVERAGE @ 2 min! GOOOO GOOO GOOO!!

~ 50-100 easy

Total Distance 1700m
yearly Distance 49 700m

October 31/ November 2nd

2007-11-02T22:56:00.000-07:00

Halloween... a bit of a write-off but we still managed to get about 15o0 m in! Most of it was fun except for maybe a couple 200s...ahahah if you want to know what was done please let me know and ill tell you but theres really no point in typing it all out!

November 2nd

Warm up :

4 x 150 2 as 50 free 50 back 50 free @ 230/245/3
2 as 50 free 50 breast 50 free " " "

6 x 100 free swim just trying to be very steady @ 135/145/155/2

Main set

20 x 50 as

4 steady @ 45/50/55/60/65
1 strong @ 40/45/50/55/60
2 x ( 4 steady @ 45/50/55/60/65
1 strong @ 35/40/45/50/55
4 steady @ 45/50/55/60/65
60 rest
1 strong @ 32 /37/42/47/52

3 x 100 1 as 50 double arm back/50 back swim
2 choice @ 10 rest

Total Distance 2500m
Yearly Distance 48, 000m

From the sounds of it...it sounds like that main set wasn't too challenging! I'm going to look into past November practices because im pretty sure that we have never been at such a fast point this early in the season so well done to the group for being in awesome shape :)! Have a great weekend! P.s. Congradulations goes to Joe ( damon and damien) for putting on the very sensational food bank drive on Halloween!

October 29th

2007-10-29T19:57:00.000-07:00

5 x 100 As: 4 easy @ 150/ 2/ 215/ 230
1 strong your choice !!!!

2 x through 50 fly kick on back @ 110/120/130
50 fly kick on side @ " " "
2 x 25 fly kick (half pablo hands at side just working on the end flick in the stroke ) @ 45
4 x 25 Head up free with a fly kick @ 45 (high elbows timing of kick with hands)

Main set FLY TIME :)

4 x 50 fly @ 60 /70/ 80/ 90
8 x 25 fly @ 30/35/40/45
100 fly swim (-) split

8 x 100 pull @ 130/135/140/145/2
# 4 and 8 are no free @ 2 /230

Total Distance 2300m
Yearly Distance 44, 500 m

October 26th

2007-10-29T19:48:00.000-07:00

400 On your Own

Main Sets: Choice between either

Short Distance
200 easy
4 x 25 build --> 90 % effort each 25
100 (-) split
50 easy
Dive 50
50 easy
Dive 50
3 x 25 build from a dive

Distance
400 pull @ 620/640/ 7/ 8
6 x 100 @ 130/140/150
200 pull @ 310/ 320/330/4
4 x 100 @ 125/130/135/ 140
100 pull @ 135/140/ 150
400 swim @ 515 / 530/ 6/ 7 !!!

Tonight we used the underwater camera...if you are looking for that video...i will be bringing it back later this week as soon as it is returned from CTV ( our kids were taped and theyre doing a segment on it and needed the video). Hope everyone had a great weekend

Total Distance ( either ~1000 if you were short distance and 2500m if you did distance).
Yearly total that i will use only the short distance for : 41, 200m

October 24th

2007-10-29T19:45:00.000-07:00

200 as 100 free 100 choice

12 x 25 I. M. O. drill

Main Set:
3 x 100 IM @ 2 / 230/ 3
100 Free @ 140/150/2
200 IM @ 4 30 /5 / 530

Round 1 & 3 the 100s are Strong !!! Round 2 the 200 IM is strong

8 x 50 as 1 kick 1 swim 2 kick 1 swim 3 kick Kick @ 70 swim @ 65

Total Distance 2100m
Yearly Distance 40,200m

October 22nd

2007-10-22T22:46:00.000-07:00

warm up:

4 x 125 as 50 br every 5 @ 215 /230/3
50 R. I. M. O.
25 Scull

Main set on the legs! :)

200 kick choice @ 420/430/5/6
3 x 100 sw or pull @ 130 /140/150/2
4 x 50 fly kick dec 1-4 @ 115/ 130
200 sw as 100 no free 100 choice @ 410/ 430/ 5
8 x 25 Kick alt 20-40/ 30-40 / 35-45
8 x 25 swim @ 20/ 20-25/ 25/ 25-30/ 30

100 easy

6 x 50 breast @ 10sec Rest as odds : swim just working on long strokes
Evens: 25 swim / 25 with fly kick working on high stroke rate

total distance : 2200m
yearly total: 38, 100m

October 17th 2007

2007-10-19T22:44:00.000-07:00

Warm up:
50 Free @ 50
50 Back @ 55
50 Free @ 50
100 Back @1:40
50 free @ 50
200 Back @ 310
Plus 10 or 20 to those intervals

6 x 50 Kick @ 60 -55- 55 - 50 70 - 45 / + 5 / + 10

Main Set
2 x through this set:
2 x 25 @ 60 ! ALL OUT!
100 easy @ 230
2 x 25 @ 50 ! ALL OUT!
100 easy @ 230
2 x 25@ 40 ! ALL OUT!
100 easy @ 230
Idea of this set is to not Die through it...it is choice stroke but if you're going 15. for the first 2 x 25s you want to hold 15. on the last 2 x 25s. This early in the season there is still a lot of rest on these sets but don't worry it will get harder as the season goes :) ! That was our first real taste of speed.
200 easy choice

Total 2000m
Yearly Total 33, 900m

October 19ths practice was an easy practice...We played a game of cards which depending on the card and its suit there was a different distance or idea behind it. Total was ~ 2000m If you are interested in more detail either a) please ask me at the pool and i can show you the list or talk to anyone who was there :)! If you can not help but know exactly the list then feel free to email me and Ill send it over! Have a good weekend!

New Yearly total: 35, 900m!

October 15th

2007-10-16T23:22:00.000-07:00

300 free @ 445/5/515/6
200 kick @ 4/ 420/ 440/ 5
100 scull

8 x 25 odds = Double arm back/ evens are single arm @ 45
8 x 50 back @ 55/ 60 / 65/ 70
4 x 100 back @ 140 / 150 / 2 /210
200 back @ 3 10 / 330/ 350

4 x 25 breast odds are kick with your hands at your side/ evens 2 kick 1 pull drill @ 45
4 x 50 breast @ 65/70/75
100 breast @ 135/ 145 /155/ 210

Total 2200m
Yearly Total 31, 900m

October 12th

2007-10-16T23:18:00.000-07:00

DISTANCE WHOOOOOOOOO!!!! YAY!

2/3/400 x 400!!!! @ 630 /7 / 730 / 8

3 x 200 @ 315/330/345/4

3 x 100 @ 130/ 140/ 150 /2

4 x 50 Best average @ 60/ 70

The idea of this set is to decend each individual set...ultimately trying to negative split everything as well such that the last 200 of your final 400 is the starting point for your 200s...last 100 of the final 200 is your start point for the 100s! Definitly a good challenge! It's also a national level set so congradulations just for finishing!!
300 easy

Total 3000m YAY! first one of the year! Well done!
Yearly Total 29 700m

October 5 and 10th

2007-10-16T23:05:00.000-07:00

The 5th was the practice before thanksgiving! It included a variety of different activities ranging from jumpking jacks to 600 frees and 400 I.M.s Each activity was given a points value. Although the total swimming for the average team was around 1500m it was a really fun practice! Team Awesome took the win if i remember correctly! Good job!

October 10th!

Warm up:
10 x 50 @ 1:00 done as follows :
2 x 50 m free
2 x 50 m breast
2 x 50 m free
2 x 50 m as 25 fly, 25 back
2 x 50 m free

next set:
4 x 25 free drill ...odds were done with fists working on the catch in the stroke/evens were forarm drag. @ 45
2x200 free @ 320 /340/ 4 / 430
4 x 25 free done as fingertip drag or back of hand drill/ evens were catch up! @ 45

100 IM on 2/ 2:30 / 3
8 x 50 @ 75 odds - best stroke/ evens were worst stroke
100 IM on 2 / 2:30 /3
4 x 50 @75 odds scull / evens are no free

100 easy

Total 2000m
Yearly total : 26 700m

October 3rd 2007

2007-10-03T22:49:00.001-07:00

Warm up :

12 x 50 @ 115/120/130 as 1 back 1 breast 2 choick kick

Main set time OHHH yeah!!:D!

4 x 4 x100 Heres how the set works !!

1 and 2nd 100s 3rd 100 4th 100
Round 1 @145/150/2/210 @ 230 @2min aim to be under 115

Round 2 @ 140/145/150/2 " "

Round 3 @ 135/140/145/150 " @ 2 min aim to be under 110

Round 4 @ 130/135/140/145 " "

300 easy

Total 2500m

Yearly Total= 23200m

Another great effort from all 24 people in the water tonight! Thanks for making that an enjoyable practice to coach!

October 1st

2007-10-01T23:12:00.001-07:00

"Its so important to embrace the process towards a goal in order to fully achieve/accomplish the highest level of Success!"
- more ore less the quote of Piere Lafontaine -Director of Swim Canada!
I wanted to throw this in here because every day that we come to the pool and walk through the door...i assume that people want to improve and get faster...so often we forget that its the little things day in and day out that are so important in achieving these goals...whether its streamlining off the walls or finishing your stroke by your hips...it all matters! I hope that if anyone ever gets the chance to listen to Piere they should! But its this notion that I believe truely sums up not only my role as a coach but the roles of each individual swimmer. I hope anyone can take this and apply it to anything they do!

3 x 100 free @ 140/150/2/210
400 Free @ 620/640/7/8
2 x 50 Free @45/50/55/60

8 x 25 Breast as 1 dr 1 swim @ 45
200 Breast swim working on under water pull outs!
6x 25 Back as 1 Catch up 1 swim @ 45
200 Back swimm
4 x 25 Fly as 1 drill 1 swim @ 45
2 x 50 Fly @ 50/55/65!

3 x 50
#1 only 4 breaths
#2 only 2
#3 Zero!

September 28th

2007-10-01T23:09:00.000-07:00

400SKPS (on their own)
10x100 50K/S
100 ez
12x50s 1KK/1Drill/1Sw - IMO
100ez
4x50 scull
pull100easy

Sorry I dont know the intervals

Total =2500m
Yearly Total= 18800

September 26th

2007-10-01T23:03:00.001-07:00

3 x 100 2 free 1 choice @ 10 Rest
100 kick Choice
12 x 25 I.M.O. by three 2 drill 1 swim @ 45/50
100 T. Get. Ready!

9 x 100 1 IM 2 Free
1:50-1:45-1:40
1:45-1:40-1:35
1:40-1:35-1:30

16x25 2 kick 2 swim
4@ 40
4@ 35
4@ 30
4@ 50

100 eady

Total= 2200m
Yearly Total= 16300m

September 24th

2007-10-01T22:54:00.000-07:00

600 to get ready! :)
100 PULL FOR TIME!!! could be swim though :) freestyle! Results at bottom !

2 x through 200 @ 320/340/4
50 breast @110 /120/130
100 @ 135/145/2
50 back @ 110/120/140
50 @45/50/55/60
50 fly @ 60!

300 Scull/free with fly kick/breast/back with fly kick!

Total = 2000m
Yearly Total= 14100m

Results! :D Well done to everyone who showed up!!
Chris : 1:09.9
Scott: 1:08.0
Ian: 1:05.1
Joe: 1:11.0
Damien: 1:10.8
Kyra: ~ 115
Mike N. : 1:21.0
Trent: 1:38.0 (pull)
Charles: ~ 135
Vivian: 133.
Andrea: 129.1
Darryl: 1:28.1
Mark: 1:44.0
Michael S. : 1:30.1
Cole: 1:20.4
Ashley: 1:47.1
Kalen: 2:41.4
Dan: 105.4
Madeleine: 1:40.7
Carolyn : 1:49.7

Friday September 21

2007-09-21T23:03:00.000-07:00

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

2007-09-19T23:45:00.000-07:00

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

2007-09-18T00:06:00.000-07:00

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

2007-09-16T23:25:00.000-07:00

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

2007-09-16T23:17:00.000-07:00

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

2007-09-10T22:57:00.000-07:00

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