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
Thursday, August 29, 2013
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
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
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
Zamp in the Lamp
300 CH
6 x {1 x 100 Free on 1:30 EN1
{1 x 100 Rotate 25 K SLOB through on 1:30 EN1
7 x 150 K w/fins on 2:40
50 Medium/50 Medium-Fast/50 Fast
40 x 25 Fly w/fins on :30
alt Swim/K SLOB
5 x {1 x 50 on :45 EN2
{2 x 50 on :40 EN2+
{1 x 50 on 1:25 EN3
Race Phase Training - Pace, Pace, Build, Race
5 x 50 CH EZ on 1:00
4,800 yds
6 x {1 x 100 Free on 1:30 EN1
{1 x 100 Rotate 25 K SLOB through on 1:30 EN1
7 x 150 K w/fins on 2:40
50 Medium/50 Medium-Fast/50 Fast
40 x 25 Fly w/fins on :30
alt Swim/K SLOB
5 x {1 x 50 on :45 EN2
{2 x 50 on :40 EN2+
{1 x 50 on 1:25 EN3
Race Phase Training - Pace, Pace, Build, Race
5 x 50 CH EZ on 1:00
4,800 yds
Friday, August 23, 2013
Black Friday Rule
300 CH
5 x {4 x 100 Free on 1:30 EN1
{1 x 100 IM on 1:40 EN1-EN3
descend IM's 1-5 to 90% or better
6 x 200 FK or DK w/ fins alt 3:20/3:00 EN1/EN2+
12 x 125 [25Bk, 25Brst, 75Free] on 2:15 EN2+
spring 50Bk/Brst; MDPS Free; paddles optional
12 x 50 fly Sw/K w/fins on :50 EN2
3 x 300 Back on 5:00 EN1
7,000 yds
5 x {4 x 100 Free on 1:30 EN1
{1 x 100 IM on 1:40 EN1-EN3
descend IM's 1-5 to 90% or better
6 x 200 FK or DK w/ fins alt 3:20/3:00 EN1/EN2+
12 x 125 [25Bk, 25Brst, 75Free] on 2:15 EN2+
spring 50Bk/Brst; MDPS Free; paddles optional
12 x 50 fly Sw/K w/fins on :50 EN2
3 x 300 Back on 5:00 EN1
7,000 yds
Thursday, August 22, 2013
Thursday's Child
300 CH
12 x 100 IM on 1:50 EN1
rotate 25 kick SLOB through
3 x 75 on 1:00 EN2+
5 x 50 on :40 EN2+
3 x 75 on 1:00 EN2+
5 x 50 on :50 EN3
3 x 75 on 1:00 EN2+
5 x 50 on 1:00 EN3
3 x 75 on 1:00 EN2+
100 CH EZ
10 x 75 K w/ Fins on 1:15 EN1
odds DK SLOB, evens FK SLOB
4,000 yds
12 x 100 IM on 1:50 EN1
rotate 25 kick SLOB through
3 x 75 on 1:00 EN2+
5 x 50 on :40 EN2+
3 x 75 on 1:00 EN2+
5 x 50 on :50 EN3
3 x 75 on 1:00 EN2+
5 x 50 on 1:00 EN3
3 x 75 on 1:00 EN2+
100 CH EZ
10 x 75 K w/ Fins on 1:15 EN1
odds DK SLOB, evens FK SLOB
4,000 yds
Wednesday, August 21, 2013
Wednesday Girl
300 CH
12 x 75 SKS on 1:15 EN1
12 x 25 Sprint Medley on :30 SP3
10 x 75 MDPS Build on 1:20/1:10/1:00 EN1-EN3
9 x 100 BPA on 2:00 EN3
8 x 75 on 1:20 EN1
w/ fins {4 x 25 DK SLOB on :30 EN1
{4 x 25 Fly on :30 EN2
{4 x 50 DK SLOB on 1:00 EN1
{4 x 25 Fly on :30 EN2
{4 x 75 DK SLOB on 1:30 EN1
{4 x 25 Fly on :30 EN2
{4 x 100 DK SLOB on 2:00 EN1
5,550 yds
12 x 75 SKS on 1:15 EN1
12 x 25 Sprint Medley on :30 SP3
10 x 75 MDPS Build on 1:20/1:10/1:00 EN1-EN3
9 x 100 BPA on 2:00 EN3
8 x 75 on 1:20 EN1
w/ fins {4 x 25 DK SLOB on :30 EN1
{4 x 25 Fly on :30 EN2
{4 x 50 DK SLOB on 1:00 EN1
{4 x 25 Fly on :30 EN2
{4 x 75 DK SLOB on 1:30 EN1
{4 x 25 Fly on :30 EN2
{4 x 100 DK SLOB on 2:00 EN1
5,550 yds
Tuesday, August 20, 2013
'Til Tuesday
300 CH
3 x {2 x 200 FK w/ fins on 3:20 EN1
{1 x 200 DK SLOB w/fins on 3:00 EN2
10 x 100 Brst w/ Paddles on 1:45 EN2
work DPS
10 x 200 Back on 3:10 EN2
5 x {1 x 100 Breath Control on 1:45 HYP
{1 x 50 MDPS Sprint on 1:15
5550 yds
3 x {2 x 200 FK w/ fins on 3:20 EN1
{1 x 200 DK SLOB w/fins on 3:00 EN2
10 x 100 Brst w/ Paddles on 1:45 EN2
work DPS
10 x 200 Back on 3:10 EN2
5 x {1 x 100 Breath Control on 1:45 HYP
{1 x 50 MDPS Sprint on 1:15
5550 yds
Monday, August 19, 2013
Rainy days and Mondays
300 CH
5x100 Bk on 1:40
5x100 Fr on 1:30
5x100 Fr w/paddles on 1:30
5x100 k w/fins on 1:30
5x100 Fr w/fins&paddles on 1:20
10x50 Fr w/forearm fulcrum on :50/:40
8x50 Bk/Brst on :50
6x50 Scull/Brst on 1:00
4x50 Build MDPS on :45
2x50 Sprint on :40
4300 yds
Friday, August 16, 2013
Crazy 8's
300 CH
8 x 50 Scull/Swim w/paddles on 1:00 EN1
8 x 50 K/Swim on :50 EN1
8 x 50 Swim on :40 EN2
8 x 100 Free on 1:20 EN2
8 x 100 Back Brst on 1:40 EN2
8 x 100 IM on 1:30 EN2
8 x 200 K w/fins on 3:20 EN2
odds FK, evens DK SLOB
8 x 100 Free Build on 1:45 EN1
MDPS, maintain stroke count per 25
8 x 50 Breath Control on 1:00 HYP
6400 yds
8 x 50 Scull/Swim w/paddles on 1:00 EN1
8 x 50 K/Swim on :50 EN1
8 x 50 Swim on :40 EN2
8 x 100 Free on 1:20 EN2
8 x 100 Back Brst on 1:40 EN2
8 x 100 IM on 1:30 EN2
8 x 200 K w/fins on 3:20 EN2
odds FK, evens DK SLOB
8 x 100 Free Build on 1:45 EN1
MDPS, maintain stroke count per 25
8 x 50 Breath Control on 1:00 HYP
6400 yds
Labels:
Aerobic,
Free Technique,
Kick,
Scull
Location:
UAA Drive, Anchorage, AK 99508, USA
Thursday, August 15, 2013
I am Lion, Hear me Roar!
300 CH
12 x 100 on 1:40 EN1
rotate 25 K SLOB, Free after K, Back before K
20 x 50 K w/ fins EN1-EN3
1-4 on 1:00 @ 80% HR on #1 & 4
5-8 on :50 @ 85% HR on #8
9-12 on :40 @ 90% HR on #12
13-16 on 1:00 @ 80 % HR on all
17-20 on 1:00 BPA HR on all
10 x 25 on 1:00 Back/Brst work crossover turns
3 x {4 x 75 on 1:20 EN2
{alt 50Bk/25Brst and 25Bk/50Brst
{ :30 for fin donning
{3 x 100 FK w/ fins on 1:30 EN2
8 x {2 x 25 Sculling w/ paddles on :45
{50 Free on 1:00 SWOLF
20 x 25 on :30 DK w/ fins SLOB EN2
every 4th 25 Swim
150 Cool Down
6,000 yds
12 x 100 on 1:40 EN1
rotate 25 K SLOB, Free after K, Back before K
20 x 50 K w/ fins EN1-EN3
1-4 on 1:00 @ 80% HR on #1 & 4
5-8 on :50 @ 85% HR on #8
9-12 on :40 @ 90% HR on #12
13-16 on 1:00 @ 80 % HR on all
17-20 on 1:00 BPA HR on all
10 x 25 on 1:00 Back/Brst work crossover turns
3 x {4 x 75 on 1:20 EN2
{alt 50Bk/25Brst and 25Bk/50Brst
{ :30 for fin donning
{3 x 100 FK w/ fins on 1:30 EN2
8 x {2 x 25 Sculling w/ paddles on :45
{50 Free on 1:00 SWOLF
20 x 25 on :30 DK w/ fins SLOB EN2
every 4th 25 Swim
150 Cool Down
6,000 yds
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