Tue
Oct
11
300 free
300 every 4th 25 stroke
300 kick drill swim by 100s
400 Ra la cu BA
400 no breath flags wall flags
1 x100 on 1:05
2 x 50 k on 1:00
2 x 100 on 1:10
2 x 50 k on 1:00
3 x 100 on 1:105
2 x 50 k on 1:00
4 x 100 on 1:20
200 easy
Had the set above Nd do it as 50s stroke and 25s kick
-that worked really well
Onesimo suggested cutting it in half Gain. I like it. We went with it
This was killed too
Build up
Decrease
Easy
Hard
This was killed for the stroke set
8 x 75 build, 25 hard on 2:00 rest 5 sec at 75
Tue
Oct
4
500 fre
200 IM drill swim
100 kick
16 x 50 drill swim, 8 free 8 IM
200
150
100
50 free on 240, 200, 120, 40
50 easy
Then back up stroke with leader taking a minute rest after each hard swim
Back down hard w 50 easy in between each swim
1 x 100 kick
2 x 50 kick
1 x 100 kick
24 x 25 kick
Warm down, great workout
Tyrone joined us. I talked to Scott jordon about coaching and direction
Wed
Sep
21
500 free
200 k
100 IM
4 x 100 free
2 x 100 IM
2 x 100 stroke
Three times thru:
1 x 200 (150 build, 50 easy)
100 solid
50 hard
50 easy
Four times thru:
75 build, 25 easy
50 solid
25 hard
25 easy
First time flu then back then breast the choice other than free
3 x 50 kick on 1:00
3 x 50 on 55
3 x 50 on 50
Tue
Aug
23
800 warm up
8 x 75 k drill swim
4 free 4 IM
1 x 200 free
2 x 150 build free
3 x 100 stroke
4 x 50 sprint
50 easy
1 x 150 free
2 x 100 stroke
3 x 50 sprint
50 easy
1 x 100 stroke
2 x 50 sprint
50 easy
1 x 50 sprint
50 easy
2 x 100 75/5 sec/25 sprint
2 x 100 50 build/50 hard
Repeat
4 x 200 swim kick IM choice
8 x 100
4 ralacuba
4 IM swim
8 x 150 descend 1-4
Thu
Aug
18
4 x 200 swim kick IM choice
8 x 100
4 ralacuba
4 IM swim
8 x 150 descend 1-5
3 x 150
1. 50 hard 100 easy
2. 100 hard 50 easy
3. 150 hard
5 x 100 kick
3 times: 3 x 75
1. 25 hard 50 easy
2. 50 h, 25 easy
3. 75 hard, 25 easy
First time thru is free
Two and three are stroke
Wed
Aug
10
August 9, 2011 crowded great workout
400 free
200 drill
200 stroke
200 kick
4 x 50 free
4 x 50 IM
4 x 50 kick
200
150
100
50 free on 240, 200, 120, 40
50 easy
Then back up stroke with leader taking a minute rest after each hard swim
Back down hard w 50 easy in between each swim
8 x 50 kick
Warm down, great workout
Wed
Jul
27
300 free
300 50 free 25 stroke
300 IM kds
8 x 100 IMOdd kick fly and breastEven kick back and free
1 x 200 build1 x 150 fast1 x 1001 x 50
x 200 build1 x 1501 x 100 fast1 x 50
x 200 build1 x 150 free1 x 100 stroke1 x 50 fast50 easyThree times thru1. Work 200 and 1502, work 200 and 1003.work 200 and 50
100 easyOne more time thru, this time kick
12 x 25Odd underwaterEven choice
200 swim200 kick200 IM200 pull
5 x 200 descend
5 x 60 sec vertical kick with 30 sec rest
5 x 30 sec vertical kick with 30 sec rest
5 x 15 sec vertical kick with 30 sec rest
4x 4 x 75 build1 x 150 free pull
Odd is freeEven is stroke
some more stuff that i didnt type.
