Monday, April 2, 2012

A:
800 Warm Up (200swim/200kick/200pull/200swim)
10x25 swim @ :25
Main Set:  3x500 broken as:
200 pull smooth @ 3:10
150 swim build @ 2:20
100 swim strong @ 1:30
50 swim FAST @ :40
50 EZ recovery w/ :60 sr b/w each 600
6x75 @ 1:30 (odds:  kick/drill/swim, evens:  fly/bk/brst)
4x150 @ 2:30 (50 free, 50 IM order, 50 free)
Total *3900

B:
400 warm up (100 swim/ 100 kick/ 100 pull/ 100 swim)
8x25 swim w/ :20sr (descend 1-4 and 5-8)

Main Set:  3x400 broken as...
200 pull smooth  w/ :20sr
100 swim build w/ :15sr
50 swim fast w/ :05sr
50 EZ recovery @ 2:00

6x75 w/ :20sr rest (kick, drill, swim by 25)
100 cool down
Total *2350

Friday, March 30, 2012

Warm Up
4x100Fr/50Bk (total 600)
3x
[2x50 NF Build @ :60
2x25 Fr Sprint @ :35
2x50 NF K @ 1:10
2x25 Fr Sprint @ :35]
Main Set
5x
[175 Build @ 2:30
75 w/ 90% effort @ 1:15
50 w/ 100% effort @ :35
100EZ (25 back/50 free/25 back)]
ODDS:  Free
EVENS:  Non Free, IM or Pull

200 Cool Down
Total *3700

B:
Warm Up
4x100Fr/50Bk (total 600)
2x
[2x50 NF Build w/ :15sr
2x25 Fr Sprint w/ :10sr
2x50 NF K w/ :15sr
2x25 Fr Sprint w/ :15sr]
Main Set
3x
[175 Build w/ :20sr
75 w/ 90% effort w/ :15sr
50 w/ 100% effort w/ :05sr
100EZ (25 back/50 free/25 back)]
ODDS:  Free
EVENS:  Pull

100 Cool Down
Total *2500

Wednesday, March 28, 2012

A:
900 warm up [3 x (200swim/50kick/50drill)]
6x50 @ :55 (tarzan drill/swim by  25)
10x25 @  :30 (2x descend stroke count 1-4 and 5 FAST)
2x [200 pull @ 3:00, 150 swim @ 2:15 (3/5/7 BP by 50), 100 Build @ 1:30 and 50 FAST @ 1:15]
6x50 @ :55 (fist drill / swim by 25)
10x25 @ :30 (2x descend stroke count 1-4 and 5 FAST)
1x [200 pull @ 3:00, 150 swim @ 2:15 (3/5/7 BP by 50), 100 Build @ 1:30 and 50 FAST @ 1:15]
200 cool down
Total *3700

B:
600 warm up (2x 200 swim/50 kick/50 drill)
6x50 w/ :15 sr (tarzan drill/swim by 25)
10x25 w/ :15sr (2x descend stroke count #1-4 and FAST #5)
3x [200 pull w/ :30sr, 4x25 w/ :15sr (descend stroke count 1-4), 2x25 FAST! w/ :20sr]
6x50 w/ :20 sr (fist drill/swim by 25)
100 cool down
Total *2600

Monday, March 26, 2012

A:
500 warm up
4x50 kick @ 1:15
4x50 drill @ 1:10
4x50 build @ 1:05
4x100 swim @ 1:40 (strong effort)
2x200 pull @ 3:00 (smooth)
4x100 swim @ 1:35 (strong effort)
2x200 pull @ 3:00 (smooth)
4x100 swim @ 1:30 (strong effort)
2x200 pull @ 3:00 (smooth)
8x25 @ :30 (descend stroke count by one on #1-4 and 5-8)
100 cool down
Total *3800

B:
400 warm up
4x50 kick w/ :15sr
4x50 drill w/ :15sr
4x50 build w/ :15sr
3x100 swim w/ :15sr (strong effort)
200 pull w/ :30sr (smooth)
3x100 swim w/ :15sr (strong effort)
200 pull w/ :30sr (smooth)
3x100 swim w/ :15sr (strong effort)
200 pull w/ :30sr (smooth)
100 cool down
Total *2600

Friday, March 23, 2012

A:
Warm Up
100 Free/50 Kick/100 Drill/50 Kick (two times)
Main Set
8x50 @ :50
1.)  8 strokes of each wall FAST!
2.)  middle 25 FAST!
3.)  All FAST!
4.)  All EZ, repeat
6x100 @ 1:45 - Aerobic Pulling, slight descend to strong from 1-3 and 4-6.  Take :30sr before next set.
8x50 - same as above
2x300 - Aerobic 2x(50 head up free/50 fast brst pull w/ fast flutter kick/50 back)
6x100 IM - Aerobic (swim free FAST!)
8x50 - same as above
100 cool down
Total  *4100

B:
Warm Up
100 Free/50 Kick/100 Drill/50 Kick
Main Set
8x50 w/ :15sr
1.)  8 strokes of each wall FAST!
2.)  middle 25 FAST!
3.)  All FAST!
4.)  All EZ, repeat
6x100 w/ :20sr - Aerobic Pulling, slight descend to strong from 1-3 and 4-6.  Take :30sr before next set.
8x50 - same as above
300 Aerobic Pull w/ :45sr
8x50 - same as above
100 cool down
Total *2500

Wednesday, March 21, 2012

Due to lightening we could not swim.  We met in the gym and did TRX with Michael.

Monday, March 19, 2012

A:
600 Choice Warm Up
12x50 Swim (4 @ :55, 4 @ :50, 4 @ :45)
2x [300 Pull @ 5:15,
     2x150 Pull @ 2:35]
6x50 @ 1:15 (odds:  fly/back, evens:  brst/fr by 25)
4x150 w/ fins @ 2:30 (100 swim/50 kick)
200 cool down
Total *3500

B:
500 Choice
8x50 swim w/ :15sr (2 drill, 2 swim w/ perfect technique)
300 Pull w/ :30 sr
3x100 swim w/ :15sr
6x50 w/ :15sr (25fr/25non fr)
300 Pull w/ :30sr
3x100 swim w/ :15sr
100 cool down
Total *2500