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6/2/05 |
Taper for Mooseman: Warmup: 400 swim, 300 pull, 200 kick, 100 swim 8 x 50 on 1:00, 25 drill 25 swim 4 x 50 on 1:00, 25 fast 25 ez Optional set if not tapering: (8 x 100 swim @ 1:45) Warmdown: 100 EZ Total: 1700 (2500) |
Taper for Mooseman: Warmup: 400 swim, 300 pull, 200 kick, 100 swim 6 x 50 on 1:20, 25 drill 25 swim 4 x 50 on 1:20, 25 fast 25 ez Optional set if not tapering: (6 x 100 swim @ 2:10) Warmdown: 100 EZ Total: 1600 (2200) |
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6/7/05 |
Warmup: 3 x 300 swim, kick, pull 6 x 50, 25 drill, 25 swim on 1:00 6 x 200 aerobic on 20 sec. rest Warmdown: 200 EZ Total: 2600 |
Warmup: 3 x 300 swim, kick, pull 4 x 50, 25 drill, 25 swim on 1:20 4 x 200 aerobic on 20 sec. rest Warmdown: 200 EZ Total: 2100 |
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6/9/05 |
Warmup: 200 swim, 200 pull, 200 kick, 200 drill 6 x 100 on 1:50; 1 min. rest 6 x 100 on 1:45; 1 min. rest 6 x 100 on 1:40; 1 min. rest Warmdown: 100 EZ Total: 2700 |
Warmup: 200 swim, 200 pull, 200 kick, 200 drill 5 x 100 on 2:10; regroup behind A 5 x 100 on 2:05; regroup behind A 5 x 100 on 2:00; regroup behind A Warmdown: 100 EZ Total: 2400 |
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6/14/05 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim 8 x 100, descend by 2: 2 on 1:50, 2 on 1:45, 2 on 1:40, 2 on 1:35 repeat with pull buoy Warmdown: 200 EZ Total: 2800 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim 6 x 100, descend by 2: 2 on 2:10, 2 on 2:05, 2 on 2:00 repeat with pull buoy Warmdown: 200 EZ Total: 2400 |
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6/16/05 |
Warmup: 200 swim, 200 pull, 200 kick 4x200 swim on 3:30; 1min rest 8x100 pull on 1:45; 1min rest 16x50 swim on 0:55; 1min rest Warmdown: 100 EZ Total: 3100 |
Warmup: 200 swim, 200 pull, 200 kick 3x200 swim on 4:30; regroup behind A 6x100 pull on 2:15; regroup behind A 12x50 swim on 1:10; regroup behind A Warmdown: 100 EZ Total: 2500 |
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6/21/05 |
Warmup: 400 swim 6x50: 25 T-press drill, 25 swim on 1:20 4x 300 fast on 5:00 3x50 ez on 1:00 30 sec. rest Warmdown: 200 EZ Total: 2700 |
Warmup: 400 swim 6x50: 25 T-press drill, 25 swim on 1:20 4x 250 fast on 5:00 2x50 ez on 1:20 50 sec. rest (i.e. sync with A) Warmdown: 200 EZ Total: 2300 |
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6/23/05 |
Warmup: 200 swim, 200 pull, 200 kick 400 pull, dps (distance per stroke); 30 sec rest 400 fast with drafting; 1min rest 300 kick; 30 sec rest 300 fast with drafting; 1 min rest 200 drill; 30 sec rest 200 fast with drafting; 1 min rest 100 easy; 30 sec rest 100 fast with drafting; 1 min rest Warmdown: 200 EZ Total: 2800 |
Warmup: 200 swim, 200 pull, 200 kick 300 pull, dps (distance per stroke); regroup behind A 400 fast with drafting; 1min rest 200 kick; regroup behind A 300 fast with drafting; 1 min rest 200 drill; regroup behind A 200 fast with drafting; 1 min rest 100 easy; regroup behind A 100 fast with drafting; 1 min rest Warmdown: 200 EZ Draft with A: turn at flags if necessary to keep up Total: 2600 |
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6/28/05 |
Warmup: 300 swim, 300 pull, 300 kick 8x100 on 1:45; descend 1-4 and 5-8 Repeat with pull buoy, after 1min rest Warmdown: 200 EZ Total: 2700 |
Warmup: 300 swim, 300 pull, 300 kick 6x100 on 2:10; descend 1-3 and 4-6 Regroup behind A Repeat with pull buoy Warmdown: 200 EZ Total: 2300 |
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6/30/05 |
Warmup: 200 swim, 200 kick, 200 drill 200 on 3:30 2x100 fast on 2:00 200 on 3:30 4x50 fast on 1:00 200 on 3:30 8x25 fast on 0:30 8x100 pull on 1:45, last 25 fast (each) Warmdown: 200 EZ Total: 2800 |
Warmup: 200 swim, 200 kick, 200 drill 100 on 2:10 2x100 fast on 2:30, regroup behind A 100 on 2:10 4x50 fast on 1:15, regroup behind A 100 on 2:10 8x25 fast on 0:40 6x100 pull on 2:05, last 25 fast (each) Warmdown: 200 EZ Total: 2300 |