Workout: Archive

October 11, 2009

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...

Oct 12th

October 4, 2012

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...

Oct 5th

September 20, 2011

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

Sep 21st

August 23,2011- crowded earthquake pool

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

Aug 24th

August 16, 2011

4 x 200 swim kick IM choice 8 x 100 4 ralacuba 4 IM swim 8 x 150 descend 1-4

Aug 24th

August 16, 2011 crowded great workout (7 per lane)

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

Aug 18th

August 9, 2011 crowded great workout

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

Aug 10th

4 tags

Aug 10th

212 notes

July 26, 2011

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

Jul 28th

July 19, 2011

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.

Jul 28th

300 free 300 IM kick drill swim 200 kick 12 x 50 4 kick 4 stroke 4 free 3 x 200 desc 4 x 50 kick 4 x 150 (100 free, 50 fly) 4 x 50 k 4 x 100 stroke or I’M 4 x 50 k 4 x 50 easy on 45 4 x 25 desc, 50 easy on 1:00 Four times thru Warm down

Jul 6th

June 28, 2011 - last tius before igla next week

500 free 300 k-dr-swim 4 x 4 x 25 IM order 1 x 100 free 3 x 100 IM or stroke on 1:35 2 and 2 on 1:30 1 and 3 on 1:25 200 easy 150 breathe every 3 2 x 75 build w 15 sec 3 x 50 descend —3 w 10 sec rest 6 x 25 on 30 Twice OR 25 f 50 easy 50 f 50 easy 75 f 50 easy 2 x 100 f 50 easy 2x thru

Jun 28th

June 21, 2011 two weeks to IGLA Hawaii

4 x 200 SKIP 3 x 100 IM 3 x 100 stroke 2 x 300 on 4:00 2 x 300 on 3:50 Rest 1 min 1 x 300 broken: 100 build to 90%, 10 sec rest 50 easy, rest 10 50 fast, rest 10 100 fast 200 easy 200 IM moderate 2 x 100 hard 1 x100 moderate 3 x 50 hard 1 x 50 moderate 4 x 25 hard Warm down Great workout

Jun 22nd

June 14, 2011 - 3 weeks till igla

30 free 100 IM 300 free se sw 100 kick 5 x 4 x 50 4 kick on 1:05 4 stroke 1 on 1:05 Etc 3 x 500 1 and 3: 150 build 50 strong 75 build 75 strong 50 easy 200 hard 2 - 5 x100 descend free 10 sec rest 4 - 10 x 50 one easy one hard all on a minute Warm down

Jun 15th

May 10.2011 -great workout

400 swim 300 k dr sw 200 pull 100 breast 12 x 50 drill swim6 stroke 6 free 2 x 100 on 1:10 2 x 50 k Up to 5 x 100 on 1:15 2 x 50 k 4 x 75 build stroke 1 x 100 IM 6 x 50 easy hard stroke on 1:00 1 x 100 I’m 11 x 25 desc 1-4

May 10th

May 3, 2011

Warm up 4 x 100 kick 4 x 100 swim 5 x 200 desc free 4 x 100 IM 4 x 50 free 1 min rest 4 x 100 free 4 x 50 stroke 8 x 50 1 hard 1 easy

May 4th

April 24, 2011

15 min warm up choice 4 x 100 IM swim 4 x 100 kick Twice thru 50, 100, 150, 200 build to fast 200 Lane 1 on 40, 2 on 45 etc Twice thru: 200 IM, 150, 100, 50 stroke 12 x 50 on 60 1 easy, 2 hard WArm down

Apr 27th

April 19, 2011

500 free every 4th 25 - stroke 200 IM kick 10 x 50 Odd- flybk Even - breast free 3 x 200 descend free 1 x 200 IM 3 x 150 free on med tight interval 1 x 150 IM Twice thru 3 x 100 descend stroke 1 x 100 free easy 4 x 50 kick on 60 4 x 50 kick on 55 2 x 50 kick on 50 12 x 25 Build Work first half Easy Hard

Apr 20th

April 12, 2011 great tough sprint workout

4000 free 400 kick drill by 50s 4 x 100 kick 4 x 100 IM 4 x 100 free 50 easy Two times 100. 75.50,25 First time work 200 & 1000 Second time work 150 & 50 Two times stroke on 2:00, 1:30, 1:00, 30 100. 75.50,25 First time work 100 & 26 Second time work 75 & 50 25s: 1 ez 1 hd 1 ez 2 hd 1 ez 3 hd 1 ez 2 hd 1 ez 1 hd

Apr 13th

March 29, 2011

4 x 200 swim, kick, I’M drill/swim, pull 10 x 50 drill swim Odd = free, even = stroke

Mar 30th

March 15, 2011 tough workout in a hot pool

400 free 200 drill 200 kick 4 x 100 kick 4 x 100 I’M 4x 200 1is free 1-4 are building a 200 I’M 3 x 150 descend 1 to 3 3 x 150 - 50 medium 50 hard 50 recovery 12 x 50 non free on 50 (or 3 of each stroke I’M order and free is an option) Warm down

Mar 16th

March 8, 2011- well-received workout

4 x 200 sw kick I’M pull 6 x 150: cycle thru a 50 kick 1-3 then repeat 3 x 200 free on 2:40 30 sec rest 3 x 200 build an I’M on 2:50 3 x 3 x 100 descend 50 easy in between Warm down

Mar 9th

March 1, 2011

400 free 200 kick 200 non free 12 x 50 stroke free 3 fly etc 5 x 100 10 x 25 fly 4 x 150 fre 10 x 50 bk 3 x 200 free 10 x 50 breast 100 easy 8 x 50 kick Warm down Talk w win, learn to not interrupt

Mar 2nd

February 22, 2011 - great tough workout

400 free 300 pull 200 kick 100 I’M 12 x 50 4 free 4 worst 4 best 3 x 200 desc 4 x 50 kick 4 x 150 (100 free, 50 fly) 4 x 50 k 4 x 100 stroke or I’M 4 x 50 k 3 x 50 hard on 45 1 x 50 easy on 1:15 2 x 50 hard on 45 1 x 50 easy on 1:15 1 x 50 hard on 45 1 x 50 easy on 1:15 Warm down

Feb 23rd

Graveyard -5, 2011 -- terribly hot pool

400 free 20 kick 200 I’M drill swim 4 ra-la cu-ba 4 swim free 4 swim stroke 400, 300, 200IM, 100 1 min rest 300, 200IM, 100 1 min rest 200IM, 100 1 min rest 100 4 x 50 kick on 1:00 4 x 50 kick on 55 Warm down

Feb 16th

For those who are actually following

Let me know if u like what u see or find it useful or give some set of feedback if u are so moved. Does the info make sense? Have u tried a workout or given it to a group? I was just kinda wondering…

Feb 2nd

February 1, 2011

400 free 200 kick 200 I’M drill swim 10 x 50 of your worst stroke 2 x 300 last 100 hard 2 x 200 last 100 hard 2 x 200 first 100 I’M, last 100 hard stroke 4 x 100 stroke descend 1-4 1 hard 1 easy 2 hard 1 easy 3 hard 1 easy 4 hard 1 easy 3 hard 1 easy 2 hard 1 easy 1 hard 1 easy Warm down Great practice

Feb 2nd

January 25, 2011 - great workout, cold pool,...

400 free 300 k dr sw I’M 200 pull 100 I’M 10 x 50 scull / choice 2 x 300 pace 4 x 200 build 6 x 100 descend 2 x 75 build / 5 seconds rest/ 25 hard 2 x 50 build/ rest/ 50 hard 2 x 25 build/rest /75 hard 8 x 50 kick in desc intervals

Feb 2nd

January 25, 2011 - great workout, cold pool,...

400 free 300 k dr sw I’M 200 pull 100 I’M 10 x 50 scull / choice 2 x 300 pace 4 x 200 build 6 x 100 descend 2 x 75 build / 5 seconds rest/ 25 hard 2 x 50 build/ rest/ 50 hard 2 x 25 build/rest /75 hard 8 x 50 kick in desc intervals

Jan 26th

1/11/11 a popular workout

4 x 200 swim/kick/I’M/pull 8 x 75 4 x I’M 4 x free k dr swim 5 x 400 broken 2 x 400 pace 2 x 200 build, 100 easy. 2 x 50 hard (10 sec rest in between) 4 x 100 descend 100 easy 8 x 50 kick on descending interval in grips of 3 3 2 12 x 25 on 30 Odd is kick 1/2 fast under water Even is swim stint Warm down

Jan 12th

January 4, 2011 -new improved cold chlorine John...

400 free 200 drill swim IM 200 kick 16 x 50 4 K/drill free 4 K/drill I’M 4 swim free 4 swim I’M 4 x 300 pace 1 - 4 on 3:00 4 x 200 desc 1 - 4 on 2:30 8 x 50 kick 8 x 50 stroke Warm down

Jan 5th

December 29, 2010 YMCA in LIC

600 free 200 choice 16 x 50 4 K/drill free 4 K/drill I’M 4 swim free 4 swim I’M 4 x 4 x 100 1 iM or stroke on 145 2. Free desc on 1:35 3. Free solid on 1:30 4. Free on 1:25 3 x 4 x 25 Build build easy hard

Dec 30th

Dec 28, 2010 YMCA in LIC

John jay is still closed We are holding impromptu workout at the ymca in LIC 400 free 200 dr sw 200 kick 300 free 2 x 200 build 3 x 100 desc 200 kick 2 x 100 k 4 x 50 kick 12 x 50 one easy one fast Most people left The water is boiling For the two swmmers that stayed: Twice thru: 100 free alt breathe 100 free build 100 free hard 100 free recovery Warm down

Dec 29th

December 7, 3010 - popular workout

500 free 200 Drill/swim IM 100 kick 12 x 50 4 kick, 4 free, 4 IM order 4 x 500 broken: #1. 1 x 500 #2. 1 x 250 ( 20 seconds) 1 x 100 (15 sec ) 2 x 75 ( 10 sex) #3. same as number 2 #4. 1 x 200 (29 sex) 1 x 100 ( 15 sw ) 4 x 50 ( 10 sec rest) 100 easy 6 x 50 1 easy/1 hard on 1 min 6 x 25 ( easy. Build, easy fast) One last set Warm down

Dec 12th

Dec 5th sundaymorn

4 x 200: swim kick IM drill swim pull 4 x 50 kick 4 x 50 free 4 x50 IM 4 x 50 choice 2 x 300 3 x 200 6 x 100 stroke 8 x 50 hard easy warm down

Dec 8th

Nov 22, 2010

300 swim 200 kick 200 IM 200 pull 4 x 50 kick 4 x 50 IM 4 x 50 free 4 x 50 rev IM 200 IM 150 fly bk breast 100 fly bk 50 fly 50 easy Easy intervals: 50 free/ 100 free*, 150 free, 200* free Then back down work the 150 and 50 on the way down 2 x25 build on 30 2 x 50 build 2 x 75 build 2 x 100 builds 4 x 4 x 25

Nov 24th

November 16, 2010

500 free 300 I’M kds 400, 300, 200, 100 Easy 100 100 on 1:05 2 easy 59s on 1:00 2 on 1:10….4 on 1:20 Easy 100 6x thru: 1 x 75 I’M 1 x 50 build stroke 1 x 25 hard 6 x 25 odd build rest 5 sec.even hard rest 10 Warm Down Bill carr copped attitude during the 1234 and when asked if the interval was too tight and said “no it was perfectly fine the way you gave...

Nov 17th

November 8, 2010

800 warm up 6 x 100 free descend 3 x 200 free desc 4 x 75IM 15 sec rest 50 build to fast ( non free) - 15 sec 25 sprint 8 x 50 kick 4 on 55, 4 on 50 4 x 100 I’M on 1:25 50 easy 4 x75 build10 sec rest 25 hard driven by kick 4 x 25 mountain(build up 25, build down) easy hard 4 times thru Awesome workout

Nov 10th

November 2, 2010- great workout

400 free 200 dr sw 200 kick 300 free 2 x 200 build 3 x 100 desc 200 kick 2 x 100 k 4 x 50 kick 100 free alt breathe on 130 109 free build on 120 200 male it on 1:10 50 easy 2 x free 1 time nonfeee Easy Build Fast Easy 1:00, 50, 40, 1:00 Repeat 3 times 4th time is -10 and free50/40/30

Nov 3rd

October 27, 2010 - empty workout

300 free 200 kick 200 non free 100 IM 8 x 75 K Dr Sw 4 free 4 IM 1 x 500 free 4 x 50 kick 1 x400: 1 x 100 easy/ 200 hard/50 easy 50 hard 4 x 50 kick 1 x 300 (100 e 150 hard 50 e) 4 x 50 non free 1 x 200 ( 50 e/100h/50e) 4 x 50 non free 1 x 100 hard for time Warm down

Oct 27th

4 x 200 skip warmup 12 x 50 -5 sec every group of 3 Three times thru: 3 x 100 free 1 x200 I’m 18 x 50 lead for two then trail for four, three times thru

Oct 25th

So beautiful- hannah’s birthday practice

Oct 6th

Sept 28, 2010 dark poolafter 2 wee closure

200 free 200 I’M Drill 200 pull 200 kick 8 x 100 pull neath 3 5 by 100s I2 x 300 -200 build 100 hard 4 x 200 150 build 50 hard 6 x 100 75 build 25 hard 8 x 50 kick Warm down

Sep 30th

Sept 14, 2010 good hard simple workout

500 free 200 kick 200 drill swim 4 x 50 k 4 x 50 str 4 x 50 free 1 x 25 fly 1 x 50 back 1 x 75 breast 1 x 100 free Rotate thru 4 times till you end with 25 bk, 50brst, 75 free, 100 fly 1 x 400 free 2 x 200 free 4 x 100 75 build 5 sec rest, 25 w 1 breath or less F 8 x 50 kick

Sep 16th

August 24, 2010

400 swim 300 k dr sw I’M 200 pull 100 stroke 4 x 100 I’M 4 x 100 free 1 x 25 1 x 50 on 35 1 x 75 1 x 100 on 115 1 x 125 1 x 150 on 155 1 x 175 1 x 200 on 230 16 x 50 Fly fly. Fly bk. Fly br. Fly fr Etc 6 x 50 kick w deciding interval

Aug 25th

August 17, 2010 solo coach

Workout for stonewall open water swimmers 500 free 200 kick 100 stroke 4 x 50 I’M 4 x 50 free 4 x50 stroke 1 x 400 2 x 300 3 x 200 4 x 100 8. X 50 kick 4 on 60, 2 on 55, 2 on 50 100 easy 20 x 25 : 2 fly 2 bk, 2 fly 2 br, 2 bk 2 fly Add free Warm down

Aug 18th

August10, 2010--good workout

300 free 200 rev I’M dr/sw 200 kick 200 pull 6 x 100 descend 1 to 6 1 x 400 free 2 x 200 I’M 3 x 100 stroke 8 x 25(1 and 3 are kick. 2 and 4 are E/H swim)

Aug 12th

August 3, 2010 great workout

4 x 200 skip 8 x 75 kds I’M order 3 x 200 free 4 x 100 free breathe every 3rd 5 x 50 stroke Rest 60 sec repeat 25 buildunderwarer build sprint Warm down

Aug 12th

August 1, 2010

400 free 200 IM drill swim 200 kick 17 x 50 desc interval in groups of 4 5 x 200 free desc 200 150 100 50 deconstruct IM down Rest 60. Stroke choice on the way up

Aug 12th

July 27, 2010 - popular pre gay games

500 free 200 drill 200 stroke 200 kick 4 x 50 free 4 x 50 i’M 4 x 50 kick 200, 150, 100, 50 free Rest 60 Then back up stroke Rest a min The back down hRs w 50 easy in between 8 x 50 kick

Aug 1st