Tues. Jan. 17, 2012

W.U.
300 sw, 200 pull, 4 x 50 drill/sw, 100 scull/swim

K.Set:
6 x 75 on :15r
odd: 50 k/25 swim (k = no free)
even: 25 sw/50 k (k = choice)

M.S.
1000 broken:
as: 2 x 100 drill/sw (dr = FTD, catch up) on :15R
     8 x 50 descend 1-4 on 1:00/1:05
     400 pull - ez

4 x 50 IM order on :10R
200 ez

(Total: 2550m)

Sat. Jan. 14, 2012

W.U. 

200 swim, 150 pull, 100 drill, 50 scull

Kick set:

4 x 100 on :15R (3 x 100 for lane 1-2)

as: 25 kick/50 swim/25 kick 

odd: kick is no free; even: kick is choice

M.S.

5 x 300 (4 x 300 for lane 1-2)

1. pull on :30R

2. 300 as 50 drill/50 swim continuous (drills = FTD, catch up, fist) on :20R

3. 3 x 100 swim - descend 1-3 on 1:50/2:00/2:10 (:20R for lane 1-2)

4. 4 x 75 IM (fly, back, breast or back, breast, free) on :15R

5. pull

100 ez

(Total: 2500m)

Thurs. Jan. 12, 2012

W.U. 

300 swim (200 for lane 1-2)

100 drill - choice

4 x 50 k/swim (2 x 50 for lane 1-2)

200 pull

 

Drill set:

8 x 75 on :15R (6 x 75 for lane 1-2)

odd: 50 drill/25 swim

even: 25 drill/50 swim

*2 - FTD, 2 - 6k layout

M.S. 

2 x 400 broken 

as: {200 pull ez on :30R

       2 x 50 kick (25 Fast/25 ez) on :10R

       100 IM on 1:00R

200 ez 

(Total: 2400m)

Tues. Jan. 10

W.U.
5 x 100 (1. swim, 2. pull, 3. kick, 4. drill 5. swim)

Stroke set:
4 x {4 x 75 on :15R
Set 1: IM
Set 2: pull
Set 3: 50k/25 swim
Set 4: swim descend 1-4

Pull set:
3 x 200 pull on :30R
CB - breathe 3, 5, 3, 7

100 ez
(total: 2500m)

Sat. Jan. 7, 2012

W.U.
200 sw, 2 x 50 kick, 200 pull, 2 x 100 dr/swim

K.Set:
3 x 150 on :15R
as: 25 R side/25 L side/50 sw/50 fly kick

M.S.
200 pull on :30R
4 x 50 as 25 breast/25 free on :10R
200 swim (-) split on 3:30/3:50
3 x 100 pull on :20R
200 sw (-) split

150 ez

(Total: 2400m)

Thurs. Jan. 5, 2012

W.U.
200 swim
150 pull
100 drill
4 x 50 k/swim

IM set:
8 x 50 on 1:00
as: fly/free, back/free, breast/free, free/free

M.S.
1200  broken:
as: 2 x 100 (25 k/50 sw/25 k) on :15R
     300 pull ez on :30R
     4 x 75 (25 DPS/25 build/25 ez) on :15R
     400 pull (CB - breathe 3, 5, 3, 7)

150 ez

(Total: 2400m)

Tues. Jan. 3, 2012

W.U.
200 swim
100 drill
4 x 50 k/swim
200 pull

M.S.
2 x 700 broken:
as: 4 x 25 drill on :10R (SA, KB touch)
     6 x 50 pull on 1:00/1:05
     300 swim - build on :30R

200-300 ez (every 3rd length no free)

(Total: 2400m)