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09/13/05 |
Warmup: 200 swim, 200 pull, 200 kick 8x75 on 1:10 4x(200, 3x50) stroke Warmdown: 200 EZ Total: 2800 |
Warmup: 200 swim, 200 pull, 200 kick 8x50 drill/swim on 1:10 4x(150, 3x50) stroke Warmdown: 200 EZ Total: 2400 |
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09/15/05 |
Warmup: 300 swim, 200 pull, 100 kick 500 swim aerobic 400 pull 300 drill/swim by 50 200 swim FAST 100 easy 4x150 pull (breathing 3,5,7 by 50) Warmdown: 100 EZ Total: 2800 |
Warmup: 300 swim, 200 pull, 100 kick 400 swim aerobic 300 pull 200 swim FAST 100 easy 4x150 pull (breathing 3,5,7 by 50) Warmdown: 100 EZ Total: 2300 |
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09/20/05 |
Warmup: 200 swim, 200 pull, 200 kick, 200 drill 8x75 build 12x25 3x(build, power 12.5, sprint, ez) 4x (2x50 sprint, 2x50 ez) Warmdown: 200 EZ Total: 2700 |
Warmup: 200 swim, 200 pull, 200 kick 6x75 build 8x25 3x(build, power 12.5, sprint, ez) 3x (2x50 sprint, 2x50 ez) Warmdown: 200 EZ Total: 2050 |
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09/22/05 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim 5x100 descend (same interval) 5x200 broken #1 200 #2 100/100 #3 100/50/50 #4 4x50 #5 8x25 Warmdown: 200 EZ Total: 2700 |
Warmup: 300 swim, 200 pull, 100 kick 5x100 descend (same interval) 4x200 broken #1 200 #2 100/100 #4 4x50 #5 8x25 Warmdown: 200 EZ Total: 2100 |
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09/27/05 |
Warmup: 200 swim, 200 pull, 200 kick, 200 swim 6x50: 25 drill 25 swim 15x100: 5x100 on 1:35 4x100 on 1:30 3x100 on 1:25 2x100 on 1:20 1x100 on 1:15 Warmdown: 100 EZ Total: 2700 |
Warmup: 200 swim, 200 pull, 200 kick 6x50: 25 drill 25 swim 10x100: 4x100 on 2:00 3x100 on 1:55 2x100 on 1:50 1x100 on 1:45 Warmdown: 100 EZ Total: 2000 |
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09/29/05 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim 8x75 (50 free, 25 stroke) 6x200 (100 stroke 100 free) Warmdown: 100 EZ Total: 2700 |
Warmup: 300 swim, 200 pull, 100 kick 6x75 (50 free, 25 stroke) 4x200 (100 stroke 100 free) Warmdown: 150 EZ Total: 2000 |
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10/04/05 |
Warmup: 200 swim, 200 pull, 200 kick, 200 swim 8x50 (25 drill, 25 swim) 4x50 (build up, build down, easy, fast) 10x100 on individual base interval Warmdown: 200 EZ Total: 2600 |
Warmup: 200 swim, 200 pull, 200 kick 6x50 (25 drill, 25 swim) 4x50 (build up, build down, easy, fast) 10x100 on individual base interval Warmdown: 100 EZ Total: 2200 |
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10/06/05 |
Warmup: 200 swim, 200 pull, 200 kick, 200 swim 10x50 (on :55) 8x150: 1 and 5: 50 fast, 100 ez 2 and 6: 50 ez, 50 fast, 50 ez 3 and 7: 100 ez, 50 fast 4 and 8: 150 fast Warmdown: 200 EZ Total: 2700 |
Warmup: 200 swim, 200 pull, 200 kick 8x50 on aerobic pace 6x150: 1 and 4: 50 fast, 100 ez 2 and 5: 50 ez, 50 fast, 50 ez 3 and 6: 100 ez, 50 fast Warmdown: 100 EZ Total: 2000 |
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10/13/05 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim 15x100: 3 on 1:45 3 on 1:40 3 on 1:35 3 on 1:30 3 on 1:25 Warmdown: 200 EZ Total: 2700 |
Warmup: 300 swim, 200 pull, 100 kick 12x100: 3 on 2:05 3 on 2:00 3 on 1:55 3 on 1:50 Warmdown: 200 EZ Total: 2000 |
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10/18/05 |
Warmup: 200 swim, 200 pull, 200 kick 3x600 as follows: 1: 2x300 (100 swim, 100 drill, 100 swim) 2: 4x150 pull 3,5,7 by 50 3: 6x100 on base 6x50: descend 1-3 and 4-6 Warmdown: 100 EZ Total: 2800 |
Warmup: 200 swim, 200 pull, 200 kick 3x400 as follows: 1: 2x200 (100 swim, 50 drill, 50 swim) 2: 4x100 pull 3,5 by 50 3: 8x50 descend 1-4 and 5-8 Warmdown: 200 EZ Total: 2000 |
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10/20/05 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim 15x100: 3 on 1:45 3 on 1:40 3 on 1:35 3 on 1:30 3 on 1:25 Warmdown: 200 EZ Total: 2700 |
Warmup: 300 swim, 200 pull, 100 kick 12x100: 3 on 2:05 3 on 2:00 3 on 1:55 3 on 1:50 Warmdown: 200 EZ Total: 2000 |
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10/25/05 |
Warmup: 200 swim, 200 pull, 200 kick 8x50: 25 drill, 25 swim 1x400 swim, 60 sec. rest 2x200 swim, 30 sec. rest 4x100 swim, 15 sec. rest 8x50 swim, 10 sec. rest Warmdown: 100 EZ Total: 2700 |
Warmup: 200 swim, 200 pull, 200 kick 4x50: 25 drill, 25 swim 1x300 swim, 60 sec. rest 2x150 swim, 30 sec. rest 4x75 swim, 15 sec. rest Warmdown: 100 EZ Total: 2100 |
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10/27/05 |
Warmup: 300 swim, 200 pull, 100 kick 8x75 on 1:15 (aerobic) 3x: 200 on base (10-15 sec rest) 4x50 on :55 Warmdown: 200 EZ Total: 2600 |
Warmup: 300 swim, 200 pull, 100 kick 4x75 (aerobic) 4x: 150 on base (10-15 sec rest) 2x50 on 5-10 sec rest Warmdown: 100 EZ Total: 2000 |
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11/01/05 |
Warmup: 300 swim, 200 pull, 100 kick 8x50, (25 swim, 25 drill) 8x125: twice through: 25 fast, 100 ez 50 fast, 75 ez 75 fast, 50 ez 100 fast, 25 ez 4x150 breathing 3,5,7 by 50 Warmdown: 100 EZ Total: 2700 |
Warmup: 300 swim, 200 pull, 100 kick 4x50, (25 swim, 25 drill) 4x125: once through: 25 fast, 100 ez 50 fast, 75 ez 75 fast, 50 ez 100 fast, 25 ez 4x150 breathing 3,5,7 by 50 Warmdown: 100 EZ Total: 2000 |
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11/03/05 |
Warmup: 200 swim, 200 pull, 200 kick 16x25: 4x (build, power, EZ, fast) on :30 9x150: descend 1-3, 4-6, 7-9 4x50 on :50 (immediately after main set) Warmdown: 200 EZ Total: 2750 |
Warmup: 200 swim, 200 pull, 200 kick 12x25: 3x (build, power, EZ, fast) on :40 6x150: descend 1-3, 4-6 2x50 (immediately after main set) Warmdown: 100 EZ Total: 2000 |
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11/08/05 |
Warmup: 200 swim, 200 pull, 200 kick 4x 150 swim 50 kick 15 sec rest 8x125 pull (3,5,7,5,3) by 25's Warmdown: 200 EZ Total: 2600 |
Warmup: 200 swim, 200 pull, 200 kick 3x 150 swim 50 kick 15 sec rest 6x125 pull (3,5,7,5,3) by 25's Warmdown: 150 EZ Total: 2100 |
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11/10/05 |
Warmup: 400 swim. 3 x (4x25 = kick, under, ez, sprint) @ ~10s rest 300 swim @ 4:30 3 x 100 fast @ 1:45 300 swim @ 4:30 6 x 50 fast @ 1:00 300 swim @ 4:30 12 x 25 fast @ :40 Warmdown: 100 EZ Total: 2,600 |
Warmup: 300 swim. 2 x (4x25 = kick, under, ez, sprint) @ ~10s rest 300 swim @ 6:00 2 x 100 fast @ 2:15 300 swim @ 6:00 4 x 50 fast @ 1:15 300 swim @ 6:00 8 x 25 fast @ :45 Warmdown: 100 EZ Total: 2,100 |
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11/22/05 |
Warmup: 4 x 200 swim, pull, kick, swim. 9 x 50 desc 1-3 @ 1:00 4 x (150 @ 2:15, 100 @ 1:30, 50 @ :45, rest :30) Warmdown: 150 EZ Total: 2,600 |
Warmup: 4 x 200 swim, pull, kick, swim. 6 x 50 desc 1-3 @ 1:10 4 x (100 @ 2:00, 75 @ 1:30, 50 @ 1:00, rest :30) Warmdown: 100 EZ Total: 2,100 |