|
|
|
|
|
5/2/05 |
Warmup: 3 x 300 swim, kick, pull. 8 x 75 pull @ 1:15 breathing 3,5,7 by 25 12 x 25 buildup, builddown, ez, fast @ 30 1 x (100 fast, 100 ez) @ 3:15 2 x (75 fast, 75 ez) @ 2:30 3 x (50 fast, 50 ez) @ 1:45 4 x (25 fast, 25 ez) @ 1:00 Warmdown: 200 EZ Total: 3,000 |
Warmup: 3 x 300 swim, kick, pull. 6 x 75 pull @ 1:40 breathing 3,5,7 by 25 8 x 25 buildup, builddown, ez, fast @ 40 1 x (100 fast, 100 ez) @ 4:15 2 x (75 fast, 75 ez) @ 3:15 3 x (50 fast, 50 ez) @ 2:15 Warmdown: 200 EZ Total: 2,550 |
|
5/4/05 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim. 4 x 50 drill @ 1:00 1 x 400 stroke @ 6:30 2 x 200 stroke @ 3:15 4 x 100 stroke @ 1:45 8 x 50 stroke @ 1:00 Warmdown: 200 EZ Total: 3,000 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim. 4 x 50 drill @ 1:10 1 x 300 stroke @ 6:30 2 x 150 stroke @ 3:15 4 x 75 stroke @ 1:45 6 x 50 stroke @ 1:15 Warmdown: 200 EZ Total: 2,600 |
|
5/6//05 |
Warmup: 4 x 300 swim, pull, kick, swim. 6 x 100 desc 1-3 @ 1:40 3 x 300 alt leaders, fast with drafting, ~60s rest Warmdown: 300 EZ Total: 3,000 |
Warmup: 4 x 300 swim, pull, kick, swim. 4 x 100 desc 1-4 @ 2:10 2 x 300 alt leaders, fast with drafting, ~60s rest Warmdown: 300 EZ Total: 2,500 |
|
5/9//05 |
Warmup: 4 x 300 swim, pull, kick, swim. 15 x 100 5 @ 1:35/1:40 4 @ 1:30/1:35 3 @ 1:25/1:30 2 @ 1:20/1:25 1 @ 1:15/1:20 Warmdown: 300 EZ Total: 3,000 |
Warmup: 4 x 300 swim, pull, kick, swim. 10 x 100 4 @ 2:00/2:05 3 @ 1:55/2:00 2 @ 1:50/1:55 1 @ 1:45/1:50 Warmdown: 300 EZ Total: 2,500 |
|
5/11//05 |
Warmup: 4 x 300 swim, pull, kick, swim. 8 x 50 drill/swim @ 1:00 6 x 200 desc 1-3 @ 3:10 Warmdown: 200 EZ Total: 3,000 |
Warmup: 4 x 300 swim, pull, kick, swim. 6 x 50 drill/swim @ 1:15 6 x 150 desc 1-3 @ 3:10 Warmdown: 200 EZ Total: 2,600 |
|
5/13/05 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim. 8 x 75 pull @ 1:15 breathing 3,5,7 5 times through: 100 fast @ 2:00 75 fast @ 1:30 50 fast @ 1:00 25 ez @ 1:00 Warmdown: 150 EZ Total: 3,000 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim. 6 x 75 pull @ 1:40 breathing 3,5,7 4 times through: 100 fast @ 2:30 75 fast @ 2:00 50 fast @ 1:30 25 ez @ 1:00 Warmdown: 150 EZ Total: 2,600 |
|
5/17/05 |
Warmup: Open Water Clinic at 5:30 3 x 200 on :30 sec rest 3 x 150 on :20 sec rest 3 x 100 on :10 sec rest 3 x 50 on :05 sec rest Warmdown: 100 EZ Total: 1600+ |
Warmup: Open Water Clinic at 5:30 3 x 200 on :30 sec rest 3 x 150 on :20 sec rest 3 x 100 on :10 sec rest 3 x 50 on :05 sec rest Warmdown: 100 EZ Total: 1600+ |
|
5/19/05 |
Warmup: 3 x 200 swim, kick, pull 400 aerobic on :30 sec rest 4 x 100 fast on :20 sec rest 300 aerobic on :30 sec rest 3 x 100 fast on :20 sec rest 200 aerobic on :30 sec rest 2 x 100 fast on :20 sec rest 100 aerobic on :30 sec rest 1 x 100 fast on :20 sec rest Warmdown: 200 EZ Total: 2800 |
Warmup: 3 x 200 swim, kick, pull 400 aerobic on :30 sec rest 4 x 100 fast on :20 sec rest 300 aerobic on :30 sec rest 3 x 100 fast on :20 sec rest The remainder of the set is optional pending time constraints. 200 aerobic on :30 sec rest 2 x 100 fast on :20 sec rest 100 aerobic on :30 sec rest 1 x 100 fast on :20 sec rest Warmdown: 200 EZ Total: 2200-2800 |
|
5/24/05 |
Warmup: 3 x 300 swim, kick, pull 4 x 400 with drafting, switch leaders with every 400, rest 1-2 min b/t each 400. Turn around at flags as needed to keep up with person ahead of you. #1: 1st 100 fast #2: 2nd 100 fast #3: 3rd 100 fast #4: 4th 100 fast Warmdown: 200 EZ Total: 2700 |
Warmup: 3 x 300 swim, kick, pull 4 x 300 with drafting, switch leaders with every 300, rest 1-2 min b/t each 300. Turn around at flags as needed to keep up with person ahead of you. #1: 1st 100 fast #2: 2nd 100 fast #3: 3rd 100 fast #4: 1st 100 fast Warmdown: 200 EZ Total: 2300 |
|
5/26/05 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim 5 x 100 on 1:50 5 x 100 on 1:45 5 x 100 on 1:40 Rest ~1 min b/t sets to regroup. Warmdown: 100 EZ Total: 2700 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim 4 x 100 on 2:10 4 x 100 on 2:05 4 x 100 on 2:00 Rest ~1 min b/t sets to regroup. Warmdown: 100 EZ Total: 2300 |
|
5/31/05 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim 8 x 50 on 1:00, 25 drill 25 swim 4 x 200 on 3:15 Warmdown: 200 EZ Total: 2400 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim 6 x 50 on 1:20, 25 drill 25 swim 4 x 150 on 3:15 Warmdown: 200 EZ Total: 2100 |