Monday, September 16, 2013

War Horse

4x{3 x 100 CH on 1:30 EN1
    {3 x 25 Sprint Medley on :30 SP3

3 x 200 flutter kick w/fins on 3:05 EN1
2 x 300 back or IM on 4:20 EN2
2 x 200 flutter kick w/fins on 3:05 EN1
1 x 300 back or IM on 4:20 EN2
1 x 200 flutter kick w/fins on 3:05 EN1

3x{3 x 50 FAST on 1:30 SP2
    {2 x 50 scull w/paddles on 1:30 EN1

15 x 25 on 1:00 EN2+
MOP work on turns
for fly,back,free at least 5 DK off each wall.

5,100 yards

Wednesday, September 11, 2013

Porkins...stay on target

300 rev IM DKS

12 x 100 Kick w/fins on 1:40/1:30/1:40  EN1-EN2

4 x {2 x 75 Free on 1:10 EN2
      {3 x 25 Sprint Medley on :45  SP3

16 x 100 Free EN1-EN3
1:25/1:20/1:20/1:15
1:20/1:20/1:15/1:10
1:20/1:15/1:10/1:05
1:15/1:10/1:05/1:00

3 x 50 CH EZ on 1:10
3 x 100 Free FAST w/fins on 1:10

2 x 25 Fly on :30  EN2
8 x 25 Free 3 Breaths/25 on :30  EN1
4 x 25 Fly on :35  EN2
6 x 25 Free 2 Breaths/25 on :35  EN1
6 x 25 Fly on :40  EN1
4 x 25 Free 1 Breath/25 on :40 HYP
8 x 25 Fly on :45  EN1
2 x 25 Free No Breath on :45 HYP
10 x 25 Fly on :30  EN2

100 CH EZ

Sunday, September 8, 2013

Drifting....Falling

12 x 50 Free on :50 EN1
paddles

18 x 100 Back/IM/Free EN1-EN2
Back and IM are all on 1:30,    Free 1:30/1:30/1:20/1:20/1:10/1:10

9 x 200 alt Free/Stroke on 2:300/2:50  EN2
paddles

2 x {10 x 50 Kick w/fins on :45  EN2
      {10 x 50 Fly/Back w/fins on :45  EN2

100 CH EZ

6,300 yards

Wednesday, September 4, 2013

Ride Your Pony

1 x 300 CH

{4 x 200 on 2:50 (75Fr/25FK) EN2
{3 x 500 on 8:00 BOSS EN2-EN3 [350 Swim Build/150Sprint Kick w/fins]
{1 x 300 (150 Bk/150 Brst) EN1

2 x 600 IM Race Phase Training (RPT) swum as follows:
{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3
{ 1 x 100 on 1:20 Back EN2
{ 4 x 50 on :55 Brst BPA EN3
{ 1 x 100 on 1:05 Free FAST EN3+
{1 minute rest

2 x{2 x 225 (175 Free/50 Back) on 3:00 hold better than 2:50 EN2+
    {3 x 50 on :55 Bk/Brst EN1

Thursday, August 29, 2013

Nink in the SInk

300 CH

5 x 200 DKSKD  EN1

6 x 200 K w/ fins on 3:15/3:00  EN2-EN2+

9 x 25 Sprint Medley on :45  SP3

Start Practice & Team Meeting ~ 15 minutes

10 x 50 Scull/Swim w/ paddles on 1:05  EN1

2 x 5 x 100 on 2:00  EN2-EN3
rotate 25 MDPS Sprint, #5 is all Sprint

5 x 50 CH EZ on 1:00  EN1

Wednesday, August 28, 2013

Bofa on the Sofa

300 CH

12 x 75 SKS on 1:40  EN1
alt Fr/Bk

12 x 25 Sprint Medley on :40  SP3
3 each of each stroke

10 x 100 FK w/ fins SLOB on 1:40  EN2

Start work 10 minute

12 x 25 Brst on :45  EN1-EN3
work on stroke count, effort, etc

8 x 100 IM on 1:40 EN2+
Sprint Brst MDPS

Tuesday, August 27, 2013

Zower in the Shower

300 CH

5 x 150 on 2:30  EN1
[75 Back/75 Brst]

12 x 25 Sprint Medley on :30  SP3
   3 of each stroke Medley Relay order

9 x 50 TT BPA on 1:10  EN3

9 x 50 Scull/Brst on 1:00  EN1
w/ paddles

12 x 125 on 2:10  EN2
[75 Back or Breast/50 Free]  paddles optional

6 x 50 Back or Breast Sprint on 1:30  EN3+

20 x 50 DK SLOB w/fins on :50  EN2

5,050 yds