Maui
Dolphins Swim Club
“Swimming Fast is Fun."
PO Box 880694, Pukalani, Maui, HI 96788
Pool Address (no mail) 90 Pukalani St, Makawao, HI 96768
Pool Info/Closures/Temps on Twitter at mauiswim
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“Swimming Fast is Fun."
PO Box 880694, Pukalani, Maui, HI 96788 Pool Address (no mail) 90 Pukalani St, Makawao, HI 96768 Pool Info/Closures/Temps on Twitter at mauiswim |
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If you can't find it there try SwimOutlet & benefit MDSC
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Note ... per USA-Swimming, workouts must be coached by a USA-Swimming certified coach with the swimmer(s) in view of the coach. They cannot be given from a distance, etc. This record is posted as a means to share workouts with our other USA-S and Masters swimming coaches and as a record of workouts given in the past. Most are adjusted (up or down) depending on conditions and abilities of swimmers by the coach giving the workout. I'll be adding beginner swimmer workouts at a later date. Warmups are given; Warm-downs depend on workout, swimmer and conditions. Often will change free sets to IM or stroke depending on swimmer goals, ability and interest Side-glide 6 kicks/3 strokes to change sides (kick count is one leg). 2D 3D 4D etc. describes the number of dolphin kicks off each wall with a really good streamlined turn. Golf = Add time plus stroke count ... each time drop total (faster w/less strokes). For other drills and info see Swimming Strokes & Jargon. Dropout sets ... 1 sec faster interval per repeat. Click here for sheet with interval start times. Killer Quad: Halloween 1 hour swim; Thanksgiving 50x100; Xmas 75x100; New Years 100x100 116y 9/30/09W-am Puk 81F 400 wu (workout by Sue from web) 400 Swim build [4] 3x{4x50} interval =40s, 4@50s 4@60s [6/10] 200 Kick 8x25 kick fast [4/14] 3x{50+150} Fly-Back, Fly Breast, Fry Free. [6/20] 4x100 Pull [4/24] 4x50 Pull [2/26] 9x100 1 ez 1 fast 1 ez 2 fast 1 ez 3 fast [9/35] Total 3500 + wu/wd
115y 9/29/09T-am SP & pm Puk 81F 600SP 400Puk wu 2x... [16/32] or [18/36] ...5x50 kick 2nd time kick ...6x75 Pull 2nd time Drill-Swim ...7(9)x100 Swim Desc 2nd time IM odd, even free ... 8x25 Fly Down 2nd time 3-2-1-0/3-2-1-0 breaths/lap 200 swim 2x100 swim 4x50 [6/44] Total 28/3800 + wu/wd
114y 9/28/09M-am Puk 81F 400 wu 3x150 Pull Desc [4.5] 3x150 Swim Desc [4.5/9] 9x50 Kick [4.5/13.5] 10x100 ex odd, fast even. [10/23.5] 300 {50 drill 25 swim} [3/26.5] 8x50 Choice stroke. odd fast even ez [4/30.5] Total 3050 + wu/wd
113y 9/25/09F-am Puk 81F 400 wu 8x50 odd kick fast, even drill-swim [4] 12x100 4 swim int w/20s rest, 4 Pull 15s, 4 swim 10s [16/20] 400 Fast [4/24] 3x150 K/D/S [4.5/28.5] 12x50 4 interval w/20s rest, 4 15s, 4 10s. [6/34.5] Total 3450 + wu/wd
112m 9/24/09Th-am SP 600 wu LAST DAY METERS 50-100-150-200 Pull [5/11] 5x100 Kick [5/16] 5x... [20/36] ... 200 ... 2x100 4x... [8/44] ... 100 ... 2x50 Total 4400m + wd
111y 9/23/09W-am Puk 400 wu 4x50 kick [6] 4x100 2D-3D-4D-5D Last lap perfectly fast [4/10] 2x100 Kick [2/12] 300 Free Build [3/15] 300 IM [3/18] 2x200 Pull 3-5 [4/22] 2x200 IM [4/26] 3x100 Free Desc [3/29] 3x100 IM [3/32] 4x50 Free [2/34] 4x50 "IM" [2/36] Total 3600y + wd
110m 6/23/09M-am 600 wu 2x... [24] ...6x50 drill-swim ...5x100 pace ...2x200 pull 6x50 odd side glide, even fast pace free [3/27] 5x100 desc [5/32] 2x200 1 build 2 fast [2/34] 8x50 kick [4/38] 6(4)x150 1,4 last 50 stroke; 2,5 last 100 stroke; 3,6 all stroke [9/47] Total 4700 + wu/wd
109y 6/22/09M-am 600 wu 6x75 kick [3] 5x200 Neg split [10/13] 6x100 Net split [6/19] 4x... [14/33] ...3x50 kick hard ...2x75 build ...3x50 fast stroke 6x... [6/39] ...50 ez ...2x25 sprint fly down no breath, free back Total 3900 + wu/wd
108y 6/19/09F-am 400 wu 6x50 kick [3] 8x75 odd IM even free [6/9] 500 Pull 1 lap ez 1 fast, 2 ez 2 fst 3 3 4 4 [5/14] 6 more 50 kick other stroke [3/17] 8x125 desc 4 twice. 2nd 4 optional stroke [10/24] 300 pull 1 lap ez 1 fst 2 ez 2 fst 3 3 [3/27] 8x50 odd ez even fast [4/31] Total 3400 + wu/wd
107y 6/17/09W-am 400wu 8x50 kick [4] 3x... [28.5/32.5] ...200 Pull ...2x50 Drill ...6x100 Neg Split ...2x25 sprint 3x100 kick [3/35.5] 10x50 dropout [5/40.5] Total 3 + wu/wd
107m 6/16/09T-am 200 SKP 4x150 KDS (fingertip, catch up, 3R-3L, fist drill) [6] 3x... 1 set each stroke [16/22] ...100 Drill ...3x100 Descend 8x50 odd ez even fast 300 Pull [3/25] 3x200 Descend [6/31] 300 Kick [3/34] 3x200 Desc [6/40] Total 4000 + wu/wd
106y 6/15/09M-am 400 wu 4x100 2D-3D-4D-5D last lap fast free [4] 6x50 Kick [3/7] 4x100 Pull [4/11] 6x50 Golf [3/14] 3or4x... [20/34] ...200 Neg Split ...150 KDS ...100 IM ...50 stroke, fast. Total 3400 + wu/wd
105m 6/11/09Th-am Sakamoto 200 SKP warmup 6x50 {25 drill, 25 swim} 15s rest [3] 2x... [20/23] ...4x100 Descend 3 hold #4, (1:45) (2:00) (2:20) ...200 Pull ...3x100 Desc 3 ...100 Kick 2x150 Pull [3/26] 200, 2x100, 4x50 stroke or IM [6/32] 4 more 50's free [2/34] Total 3400 + wu/wd
104y 6/10/09W-am Pukalani 400 wu 3x100 Kick [3] 6x125 Desc 3 2x 10 press-outs deep end last lap 8 yds no breath! [7.5/10.5] 4x100 Pull 3-5-DPS-7 [4/14.5] 4x125 Stroke Descend last 8 years sprint no breath [5/19.5] 3x100 Drill (back or free) #120-5 #2 12-3, #3 6-3 [3/22.5] 10x75 quick interval (5-10s rest) [7.5/30] Total 3000 + wu/wd
103y 6/9/09T-pm Pukalani wu400 8x75 10 press-outs deep end, 15 situps shallow end [6] 4x400 IM... [16/22] ...#1 left-right-kick-swim by 25 ...#2 Swim ...#3 50Kick, 50Swim ...#4 Swim faster 2x (set 1 fly, set 2 back)... [7/29] ...5x50's: #1 ez, 2 fast, 3 ez, 4 fast, 5 ez ...100 FAST Total 2900 + wu/wd
102m 6/9/09T-am Sakamoto 200 SKP [6] 4x... [6] ...100 Build Swim ...50 Kick 5x (4x50) 4@50s, 4@48s, 4@46s 4@44s 4@42s 1x 200 fast [12/18] 300 Drill-Swim by 25 [3/21] 2x... [8/29] ...100 50ez-50fast ...100 ez ...100 50fst-50ez ...100 fast 10x50 Dropout (or 12x50 fly odd free even) [5/34] Total 3400 + wu/wd
101y 6/6&8/09S&M-am 400wu or 200 SKP [4/6] 4x100 2D-3D-4D-5D last lap fast stroke [4] 2x... [4/8] ...100 Kick ...2x50 kick 5x... [30/38] Set1 Free, 2IM 3Free/Pull, 4Stroke/RIM, 5Choice ...2x50 Drill ...200 Quick ...3x100 Faster (alt last set 10x50 EZ-Fast on :50) Total 3800 + wu/wd
100y 6/5/09F-am 400wu [4] Emph Blue sets 6x50 Kick [3] 4x100 2D-3D-4D-5D last lap fast stroke [[4/7] 200 Pull 3-5-3-7 by 50 [2/9] 3x200 Desc Free [6/15] 200 Pull DPS [2/17] 6x100 Stroke or IM [6/23] 200 Drill-swim by 25 [2/25] 6x100 Free Desc 1:30 [6/31] 300 Drill (side glide) [3/34] 5x50 Kick [2.5/36.5] 4x25 Fly ... :45 #1-3 breaths #2-2, #3-1, #4-no breaths [1/37.5] Total 3750 + wu/wd
99y 6/4/09Th-pm 400wu [4] 6x50 Kick [3] 3x400 Broken 15s, 10s, 5s at 100's [12/15] 400 Fast [4/19] 2x200 Pull 3-5-3-7 by 50 [4/23] 4x... [9/32] 1ea stroke ...3x50 golf ...3x50 sprint, EZ, sprint Total 3200 + wu/wd
98m 6/4/09Th-am 2-2-2 SKP wu [6] 6x50 Kick-swim [3] 4x400 Descend [16/19] ...alt1: broken @100's. 1st 400 15s, 2nd 10s, 3rd 5s ...alt2: 400 free, 4x100 free, 400IM 4x100 stroke 4x150 Pull 3-5-7 by 50 [6/25] 3x ... [12/37] ...4x50 Kick ...4x50 Odd SPRINT from dive Even EZ Total 3700 + wu/wd
97y 6/3/09W-pm 400wu [4] 300 in&out [3] 5x100 IM odd fwd even RIM [5/8] 10(8)x100 1:30 [10/18] 4x50 kick [2/20] 2x50 drill [1/21] 7x100 Stroke fast interval (2:00) [7/28] 4x50 SPRINT!!! on 2:30 own lane from dive [2/30] Total 30000 + wu/wd
96y 6/3/09W-am 400wu [4] 6x50 Kick [3] 300 Pull (3) 200 Pull (5) [5/8] 6x50 Kick [3/11] 3x200 Desc Swim [6/17] 3x150 Desc Swim Stroke [4.5/21.5] 4x100 Desc IM [4/25.5] 7x50 Stroke [3.5/29] Total 2900 + wu/wd
95y 6/2/09T-pm 2-2-2 wu [6] 4x100 2D-3D-4D-5D last lap fast [4] 4x 1ea stroke... [34/38] ...200 Kick ...2x50 Drill ...5x100 Descend ...6x25 from dive Total 3800 + wu/wd
94m 6/2/09T-am 2-2-2 SKP wu [6] 10x50 Odd Kick-swim by 25, Even Golf [5] 4x50 Pull 2-3-4-5-6-7... [2/7] 5x... [25/32] #1 Free, #2 Kick, #3 IM, #4 Free, #5 Stroke ...50 10s rest ...100 15s ...150 20s ...200 10x50 Increase rest by 5sec each 2 repeats. Descend. [5/37] Total 3700 + wu/wd
93y 6/1/09M-am 400wu [4] 5x100 {50 Kick/50 Swim} [5] 8(6)x75 Odd count strokes, -1, -2, -3... Even 3breath25, 2breath25, 1breath25 [6] 500 (300) 25ez-25fst-50ez-50fst...100fst [5/11] 400 broken 50/50/100/50/50/100 frisky [4/15] 8(6)x50 25-drill, 25-swim [6/21] 4x75 [3/24] 300 RIM [3/27] 200 Broken Fast 25/25/50/25/25/50 [2/29] Total 2900 + wu/wd
92y 5/29/09F-pm 400wu [4] 4x100 2D-3D-4D-5D last lap free 4x100 2D-3D-4D-5D last lap stroke ? Total + wu/wd
91y 5/29/09F-am 400wu [4] 6x50 Kick [3] 4x125 2D-3D-4D-5D last lap open turn quality [5/8] 5x50 Drill-Swim [2.5/10.5] 4x125 Pull 3-5-DPS-7 [5/15.5] 4x50 Golf [2/17.5] 8x125 A-IM, B-Free, C-Stroke/Free [10/25.5] 14x25 Odd Drill, Even FAST! [3.5/29] Total 2900 + wu/wd
90y 5/27/09am 400wu [4] 5x100 {50kick 50 swim emph kick} [5] 4x150 1 pull 2 build swim 3 pull DPS 4 fast [6/11] 6x50 back dolphin kick [3/14] 12x100 4 free 10-20s rest, 4 stroke 20-30, 4 free 20-30s rest [12/26] 2x... [4/30] ...100 Pull (3) ...2x 50 pull fast Total 3000 +wu/wd
89y 5/26/09pm wu2-4:45
88m 5/26/09am (also 5/26pm yds mstrs) 600 wu (200 swim, kick & pull if time) [6] 6x50 Pull 2-3-4-5-6-7-8... strokes/breath. Decrease stroke count ea50 [3] 8x100 odd IM even free [8/11] 6x50 kick [3/14] 6x200 [12/26] Option A: odd drill-swim even free neg split Option B: odd IM even free neg split 6x50 kick-swim by 25 [3/29] 6x100 A: desc B: odd IM even build [6/35] Total 3500 + wu/wd
No practice Friday PM No practice Monday - Mem day
86y 5/22/09F am 400 wu [4] (Sakamoto Invitational tonight) 100 Kick 200 swim build 300 pull [6] 8x100 desc by 2 [8/14] alternative 8x100 4 free 4 stroke 2D-3D-4D-5D (meet warmup) 300 kick 200 drill-swim 100 Pull [6/20] 25 Fly, 50 Fly-Back, 75 Fly-Back-Breast then... 4x100 IM [7/27] 75 Back-Breast-Free, 50 Breast-Free, 25 Free Total 2700 + wu/wd
85y 5/21/09Th pm wu2-4:45 300 in&out [3] 4x100 2D-3D-4D-5D last lap fast open turn pushoff [4/7] 300 kick 1 lap ez, 1 fast, 2-2-3-3 [3/10] 5x100 IM odd fwd even rev [5/15] 300 Drill-Swim [3/18] 20x25 from dive 5/23] Total 2300 + wu/wd
84m 5/21/09Th am 600 wu (200 swim, kick & pull if time) [6] 50K 100 Swim 50K 100 Swim 50K 100 Swim 50K [5] 3x400 desc (option: 400, 2x200 faster, 8x50 fasterer) [12/17] 4x150 Pull 3-5-7 by 50 [6/23] 2x... [8/31]] ...100 stroke ...75 stroke 25 free ...50 stroke 50 free ...25 stroke 75 free 6x50 All Pace 1:00 or 11x50 dropout. [3/34, 6/37] Total 34-3700 + wu/wd
83y 5/20/09W pm 500 wu (300 swim, 200 kick) [5] Puzzle: 10 words, parts of body, 3 letters each, no slang (answer at bottom) Joke of day: 10 years ago it was more likely to most people that pigs could fly rather than imagine a black man as president. Now 100 days after Barack Obama has served ... what do we have? Swine Flew. 25-50-75-100-100-75-50-25 Back Dolphin Kick [5/10] 8x25's 30s 4 breaths 3b 2b 1b repeat [2/12] 12x125 ... 3x ... [15/27] ...Desc 4. Last lap open turn FAST 16x25 from Dive 4ea stroke [4/31] 10x50 stroke 1:00 [5/36] Total 3100 + wu/wd
82y 5/20/09W am 400 wu (200 swim, kick & pull if time) [4-6] 4x200 1 Pull, 2 Pull-Drill 3 Pull Swim 4 Swim build [8] 5x50 kick [2.5/10.5] 5x100 1 Free, 2 25 stroke-75free, 3 50str-50free, 4 75tstr-25free, 5 100stroke [5/15.5] 5x50 kick [2.5/18] 5x100 IM odd fwd even rev [5/23] 5x50 kick [2.5/25.5] 5x100 Free Desc [5/35.5] Total 3550 + wu/wd
81y 5/19/09T pm 4-600 wu (200 swim, kick & pull if time) [4-6] 8x50 Kick [4] 4x100 2D-3D-4D-5D open turn steamline push off fast last lap [4/8] 4x100 Stroke as above [4/12] 8x75 IM/Free 10 press outs deep, 15 situps shallow [6/18] 8x25 ez odd even sprint from dive [2/20] 4-6x200 1 Pull, 2 Drill-swim, 3+ desc. [8/28 or 12/32] 8x25 ez fast stroke [2/30 or 2/34] Total 30-3400 + wu/wd
80m 5/19/09T am 4-600 wu (200 swim, kick & pull if time) [4-6] 4x150 Kick-Drill-Swim [6] 3x...set 1 Pace, set2 IM set3 Fast [13.5/19.5] ...4x100 ...50ez 5x100 Pull 3-5-7-5-3 [5/24.5] 4x ... 1 set ea stroke [8/32.5] ...50 Drill ...3x50 descend Total 3250 + wu/wd
79y 5/18/09M am 300 wu [3] 300 in&out (climb over bulkhead. 2nd 25 of each 50 dive from bulkhead fast) 4x75 Kick 300 Swim free 2D 2x150 faster 3D 3x100 faster 4D 4x75 Faster 5D 6x50 Fly-Back-Free 6D 12x25 from Dive (3ea stroke) (remove all but middle lane) 24 sideways from dive up after going under lane line Total 3000
78y 5/18/09am 4-600 wu (200 swim, kick & pull if time) [4-6] 3x200 Pull Desc [6] 6x100 pace 2d-3d-4d [6/12] 3x150 KDS [4.5/16.5] 5x100 Last 25 fast stroke great pushoff [5/21.5] 200 Rev IM [2/23.5] 4x100 Last 50 stroke [4/27.5] 150 EZ [1.5/29] 2x100 Fast [2/31] Total 3100 + wu/wd
77y 5/15/09pm 8x75 swim 10 pressouts deep, 15 situps shallow 4x100 2D-3D-4D-5D 5x50 kick 5x100 IM odd forward, even reverse 5x50 Kick 4x100 sprint from block on 6:00 pidgeon races Total 3100 + wu/wd
76y 5/15/09am 4-600 wu (200 swim, kick & pull if time) [4-6] 5x50 Kick [2.5] 6x75 swim D2-D2 D3 D3 D4 D4 [4.5/7] 5x50 Dolphin kick on back [2.5/9.5] 6x75 Pull or IM [4.5/14] 15x100 desc 3*5 1st set 10-15s rest, 2nd 15-20s, 3rd 20-25s [15/29] 8x50 EX Fast by 50 stroke [4/33] Total 3300 + wu/wd
75m 5/14/09am 4-600 wu (200 swim, kick & pull if time) [4-6] pure Toni 2x... [12] ...4x50 1&4 Pull 1-2-3-4-5- breaths; 2&3 swim med ...4x100 Descend 3x200 Kick (#1 25 fast 75 ez 2x; #2 50fst/50ez; #3 75fst/25EZ) [6/18] 2x... [13/31] ...6x100 Free or IM #1&4 Drill-swim; 2,3,5,6 pace ...50 EZ 10x50 med tough interval [5/36] Total 3600 + wu/wd
74y 5/13/09am 4-600 wu (200 swim, kick & pull if time) [4-6] 5x100 {50 kick 50 swim emphasize kick} [5] 3x400 Neg Split & Descend [12/17] 3x150 Pull Mid 50 stroke [4.5/21.5] 9x50 odd sprint from dive, even EZ [4.5/26] 5x100 odd IM even Reverse IM [5/31] Total 3100 + wu/wd
73y 5/12/09pm wu to 4:45pm 8x50 No breath 1st & last 10 yds [4] 300 Pull alt 50 breast 50 free [3/7] 10x150 Odd 50 fly-100 free Even 1D 2D 3D 4D 5D [15/22] 8x75 Kick 10 pressouts deep end. [6/28] 16x25's from Dive [4/32] Total 3200 + wu/wd
72m 5/12/09am 4-600 wu (200 swim, kick & pull if time) [4-6] mod'd from Toni 2x... [8] ...2x50 Kick ...2x50 25 Drill/25 Swim ...2x100 Fre Swim. 4D + No breast 1st & last 10 yds of 100 2x or 3x... [18 or 27/26 or 35] ...4x100 Desc. ...6x50 {odd side glide even SPRINT!} long rest ~1:20 ...200 Pull 4x50 25 drill 25 swim [2/28 or 37] Total 2800 or 3700 + wu/wd
71y 5/11/09pm 4-600 wu (200 swim, kick & pull if time) [4-6] 8x25 kick fast. Odd Dolphin Even Free [2] 5x100 Reverse IM [5/7] 8x25 kick fast free (30 or 40 depending on kick ability) [2/9] 5x100 Build Free No breath 1st last 10yds of 100. [5/14] 8x25 Dolphin Kick [2/16] 200 Breast Drill 2kick 1 pull + dbl UW pullout [2/18] 5x100 Breast Build [5/23] Nx200 Free Descend (depending on ability to 1-1/2 hour workout) [6-10/29-33] Total 29-3300 + wu/wd
70y 5/11/09am 4-600 wu (200 swim, kick & pull if time) [4-6] 8x50 Odd Kick even scull-drill [4] 3x100 2D 3D 4D [3/7] 300 Swim Build [3/10] 4x100 Swim (Fast Interval) [4/14] 300 IM [3/17] 5x100 Desc (IM Optional) [5/22] 300 Pull [3/25] 6x100 Desc 3 twice [6/28] Total 2800 + wu/wd
69y 5/8/09am 4-600 wu (200 swim, kick & pull if time) [4-6] from Dave 500 {25 Drill, 25 Swim, 50 Dr 50 Sw 75 Dr 75 Sw 100 Dr 100 Sw} [5] 4x125 Swim last lap fast [5/10] 400 Pull 3-5-3-7 [4/14/] 5x100 Descend 4 hold 5 [5/19] 300 Stroke 25 Dr 25 Sw 50 Dr 50 Sw 75 Dr 75 Sw [3/22] 10x50 (kick optional) [5/27] 16x25 EZ Fast [4/31] Total 3100 + wu/wd
68y 5/7/09pm Dry-lands 15min 8x50 w/press outs [4] 400 Every 4th turn stroke RIOM [4/8] 4x100 2d 3d 4d 5d choice stroke or drill [4/12] 8x125 {50kick 50drill 25 swim} [10/22] 16x100 1:20-1:40 every 4th 100 stroke FAST! xtra 20s rest [16/38] Total 3800 + wu/wd
67m 5/7/09 (3'd of 6 days this century with all odd sequential increasing numbers) 4-600 wu (200 swim, kick & pull if time) [4-6] 8x50 odd Drill-swim by 25; even Frisky [4] 4x150 {50 kick; 100 swim build} [6/10] 3x... [9/19] ...100=75 free 25 breast ...100=50 free 25 breast 25 back ...100=reverse IM 5x200 IM Free Stroke Free IM (2nd Free & IM faster) [10/29] 10x50 {1 Largo 1 Allegro 1 Largo 2 Allegro 1 Largo 3 Allegro 1 Largo} [5/34] Total 3400 + wu/wd
66y 5/6/09 4-600 wu (200 swim, kick & pull if time) [4-6] 10x50 Kick alt either stroke or EZ-FAST [5] 5x150 Swim Free Descend [7.5/12.5] 6x100 Pull 2 sets of 3. 1 free, 1 stroke [6/18.5] 10x75 Dolphin kicks off wall 1-2-3-4-5 free; same alt stroke or IM 2nd 5. [7.5/25] 8x50 free interval: 1:00 55 50 45 45 50 55 1:00 [8/29] 10x25 ez-fast :30 [2.5/31.5] Total 3350 + wu/wd
66m 5/5/09 No "Sinko de Pinko" ie; Pink Cap swimmers 4-600 wu (200 swim, kick & pull if time) [4-6] 5x250 {200 pace descend; 5sec rest; 50 fast/frisky} 30s rest intvl 50 ez [13] Kicking 100, 2x50 frisky, 100, 2x50 frisky, 100 [5/18] 4x250 IM. Rotate through double stroke. [10/28] and/or 15x50 + 50... [8/26] or [8/36] ...5 intvl ~20s rest ...4 intvl ~15s rest ...3 intvl ~10s rest ...2 intvl ~5s rest ...1 intvl ~no matter rest 1x50 home ez. Total [2600, 2800 or 3600+ +wu/wd
65y 5/4/09 warm-up below 8x75 odd IM even Free 10 press outs deep, 15 situps shallow 400 IM 10x50 kick 400 IM 4x100 Pull or Drill-Swim another 400 IM ... cancelled to do: sideways over-unders 6x12˝yd sprints from blocks Total watavah
64y 5/4/09 4-600 wu (200 swim, kick & pull if time) [4-6] 4x125 Pull Last lap min breath [5] 5x200 Descend ~20-30s rest [10/15] 4x125 Kick [5/20] 5x100 IM [5/25] 4x75 Pull [3/28] 5x50 Stroke [2.5/30.5] 4x75 Kick or watevah [3/33.5] Total 3350 + wu/wd
63y 5/1/09 Lei Day! 4-600 wu (200 swim, kick & pull if time) [4-6] 300 Pull or 300 75 Drill-75 Swim 4x25 Fast Kick 10x75 Choice Pace 300 Pull or 300 50 Drill-50 Swim 4x50 Fast Kick 10x50 Choice Odd EZ Even Fast 300 Pull or 25 Drill-25 Swim 4x75 Kick Hard 10x25 Choice Total 3000 +wu/wd
62m 4/30/09 4-600 wu (200 swim, kick & pull if time) [4-6]
11x50 Dropout Total 3550 +wu/wd
61y 4/29/09 see below for wu 8x75 10 press outs deep end, 15 sit-ups shallow end [6] 4x100 in&out doubles (out at bulkhead, jump in deep end, back out, dive in swim back each 50) [4/10] 3x200 Free Descend [6/16] 4x100 Kick Free [4/20] 3x200 IM Desc [6/26] 4x100 2-3-4-5 dolphin kicks off wall [4/30] 3x200 stroke (for some flyers, 100 fly, 50 free, 50 fly) [4/24] 4x100 pull or drill-swim Total 4000
60y 4/29/09 4-600 wu (200 swim, kick & pull if time) [4-6] 300 Pull 3x300 Swim Descend 200 Pull 4x150 Kick 100 Pull 5x100 IM, Stroke or 1-2-3-4-5 dolphin kicks off wall 8x50 Swim IM preferred Total 3000 +wu/wd
59y 4/28/09 4-600 wu (200 swim, kick & pull if time) [4-6] 5x100m swim in&out (climb over bulkhead) 4x (one set each stroke ... if time) ...6x25 kick ...4x25 swim from dive 15s rest ...4x25 swim 10s rest ...4x25 swim 5s rest ...100 fast ...3x50 drill-swim ...200 good pace hold form Total 4100 +wu/wd
58m 4/28/09 4-600 wu (200 swim, kick & pull if time) [4-6] 8x50 odd pull breathe 1-2-3-4-5-6-... to end of 50m, even 3-5-3-5 either... ...4x400 Desc ...4x400 odd IM even Free ...or 4x(4x100) 5sec faster interval each 4. max5-10s rest last set 150k-10s-50kick FAST. 110k-10s-50kick FAST. 50k-10s-50kick FAST. 50k home 8x50 twice through: {25ez-25Fst 50ez 25fst-25ez 50fast} Total 2900 +wu/wd
57 4/27/09 4-600 wu (200 swim, kick & pull if time) [4-6] 6x75 med speed, short rest 200-150-10-50 Kick (Faster as shorter) 8x100 !20-30s rest, Desc 4 twice 200(3)-150(5)-100(7)-50(9) Pull 8x100 odd IM even Free Total 2900 +wu/wd
56 4/24/09 4-600 wu (200 swim, kick & pull if time) [4-6] 400 Pull 4x150 descend 300 drill-swim (by 50 or 25) 3x150 Desc middle 50 choice 200 kick 2x150 Neg Split 100 kick 1x150 FAST! 8x50 swim desc 1:00 Total 2900 +wu/wd
55 4/23/09 Shakespeare's 445th birthday 4-600 wu (200 swim, kick & pull if time) [4-6] "shuffle off that floaty pull-buoy" 4x150 by 50's... #1 Pull-Pull-Pull #2 PPS #3 PSS #4 SSS [6] "To sleep, perchance to swim" 4x {4x50 Kick} 1 set each stroke [24/30] {4x100 Desc} "Take it out faster, damn spot" 6x100 IM odd backward, even forward [6/36] "Neither a borrower nor a lender be" 4x200 Negative split [8/44] "A pool by any other length, is still a pool" (changed Sakamoto Bulkhead today) Total 4400 +wu/wd
54 4/21/09 4-600 wu (200 swim, kick & pull if time) [4-6] 4x100 {50Kick/50Swim emph kick} [4] 3X {125 - 5sec - 25 Fast!} ... {100 - 5sec - 25 Fast!} ... {75 - 5sec - 25 Fast!} ... {50 - 5sec - 25 Fast!} ... {25 - 5sec - 25 Fast!} [15/19] 4x100 {75Kick, 25 kick FAST!} [4/23] 10x50 swim ... 12 breaths #1, #2-11, #3-10...#10-2 [5/28] Total 2800 +wu/wd
53 4/21/09 4-600 wu (200 swim, kick & pull if time) [4-6] 6x150 {Odd Pull, Even K/D/S} [9] 3X Set: 200 150 100 50 [15/24] #1 2dolp AltBr Fast! 3dolp #2 AltBr Fast! 4dolp AltBr #3 Fast! 5dolp AltBr Fast! 12x75 3 intvl ~20s rest, 3@15, 3@10, 3@5 [9/33] Total 3300 +wu/wd
52 4/20/09 4-600 wu (200 swim, kick & pull if time) [4-6] 4x100 Free {#1 - 2 UW dolphin kick off each wall} {#2 - 3...; #3 - 4...; #4 - 5...} [4] 300 {1x25 Kick, 1 drill, 2K, 2Dr, 3k, 3Dr} [3/7] 2X {2x100, 3x50, 4x25} Stroke or IM [9/16] 400 Pull [4/20] 4x150 Swim short rest set [6/26] 7x50 3dolphin kicks off wall, 2sec desc ea. [3.5/29.5] Total 2950 +wu/wd
51 4/17/09 4-600 wu (200 swim, kick & pull if time) [4-6] 6X100 {75 Free, Open turn, 25 Stroke GREAT pushoff} [6] 6x50 Kick [3/9] 5x100 Free {#1 - 1 UW dolphin kick off each wall} {#2 - 2...; #3 - 3...; #4 - 4...; #5 - 5...} [5/14] 6x50 Dolphin on back [3/17] 400 Backstroke Pull. Every 4th lap FAST [4/21] 6x50 Scull w/kick [3/24] 8x75 {Odd IM, Even Free, 10 Pressouts bulkhead finishes} [6/30] Total 3000 +wu/wd
50 4/16/09 4-600 wu (200 swim, kick & pull if time) [4-6] 2x400 A: Desc B: 1 Pull 3-5-3-5; 2 Swim Build 4x200 A: Desc 20s rest intvl B: Odd Drill-Swim, Even Fast 8x100 A: Desc 15s rest intvl B: 4 Kick, 4 50kick-50swim 16x50 A: 4 ea stroke; B: 4@25s rest intvl, 4@20s 4@15s 4@10s Total 3200 +wu/wd
49 4/15/09 4-600 wu (200 swim, kick & pull if time) [4-6] 300 Pull 300 Swim Build [6] 4x100 Kick [4/10] 200 Pull 2x200 Desc (IM or Free) 4x75 Kick-Drill-Swim [9/19] 150 Pull 3x150 Desc Free 4x50 Drill-Swim [8/27] 100 Pull 5x100 Swim Desc Stroke preferred [6/33] Total 3300 +wu/wd
48 4/14/09 4-600 wu (200 swim, kick & pull if time) [4-6] 8x50 Kick [4] 6 (8 for stronger swimmers) x125 Free, Last Lap Fast, Interval w/~20s rest [10/14] 6(8)x50 odd kick, even drill [4/18] 6(8)x100 IM 20-30s rest desc 2x [8/26] 6(8)x25 odd sprint, even EZ [2/28] 6(8)x75 Back [6/34] 6(8)x50 Fly [4/38] Total 3800 (3200 for 6ers) + wu/wd
47 4/14/09 4-600 wu (200 swim, kick & pull if time) [4-6] 2x... [22] ...2x150 Pull 3-5-7 by 50; 20s rest ...5x100 Descend 20-30s rest ...4x75 Kick-Drill-Swim 2x... [16/38] ...6x50 Desc 2s ea on 1:00 ...4x100 IM 20-30s rest ...2x50 Kick Total 3800 + wu/wd
46 4/13/09 4-600 wu (200 swim, kick & pull if time) [4-6] 5x100 {50k 50sw} 20s rest 4x200 Descend 20-25s rest interval 4x100 Pull 3-5-3-5 by 100 3x200 Descend 30-35s rest interval 4x100 Drill-Swim by 25 2x200 Descend 40s rest btx Total 3100+wu/wd
45B 4/9/09 4-600 wu (200 swim, kick & pull if time) [4-6] ... 9x400IM's... 8x50 IM Order 8x50 25Drill/25 Swim IM Order 400 Swim IM 16x25 10-20s rest avg interval 4fly, 4back... 4x100 Descend IM swim 20-30s rest 400 Swim IM 400 IM Left Arm, Rt, Kick, Swim by 25's 400 IM fast Turns (free btx flags) 400 IM Swim Total 3600 +wu/wd
45A 4/9/09 4-600 wu (200 swim, kick & pull if time) [4-6] 8x50 Kick alt Fly/Free by 50 8x50 25Drill/25 Swim Choice 400 Swim build each 100 16x25 10-20s rest avg interval breaths 4/lap, 3, 2, 1 ... repeat 4x 4x100 Descend swim 20-30s rest 400 Pull dps 4x100 Descend Swim better... 8x50 Kick 8x50 Swim Dropout Total 3600 +wu/wd
44 4/7/09 4-600 wu (200 swim, kick & pull if time) [4-6] 8x75 K-D-S 3x ... ... 4x50 Kick ... 2x100 Pull ... 500 Free first time; 200+200+100faster 2nd time thru; 5x100 Descend 3rd time thru 11x50 Dropout Total 3850 + wu/wd
43 4/6/09 4-600 wu (200 swim, kick & pull if time) [4-6] 500 Swim Free 1 lap ez, 1 fast, 2ez, 2fst 3-3-4-4 6x50 Kick 300 Fly Swim ... 1 lap drill, 1 swim 2-2-3-3 6x50 Kick choice 300 Back Drill-Swim 1-1-2-2-3-3 6x50 Pull 12x100 Alternate 100 IM-100 Free Total 3200 + wu/wd
42 3/24/09 4-600 wu (200 swim, kick & pull if time) [4-6] 5x100 {50 kick, 50 swim emph kick 20s rest} 5(4) x200 Neg Split 20-30s rest intvl 5x100 pull 3-5-7-5-3 5(4) x150 IM {50 fl-bk-br, or 75IM-75Free, or 50 free-50 stroke-50 free} 4x100 25L 25R 25Kick 25 swim ... 1 each stroke 5(4) x100 Descend. Total 3650 or 3200 + wu/wd
41 3/31/09 4-600 wu (200 swim, kick & pull if time) [4-6] 15x50 swim. 3 intv'l w/15s rest, 3@ 10s, 3@5s, 3@10s, 3@15s 6x75 Kick odd slow-med-fast, even fast-med-slow 3x (4x) {200, 2x100, 4x50} IM set 2 optional Total 3000 or 3600 plus wu/wd
40 3/25/09 4-600 wu (200 swim, kick & pull if time) [4-6] 500 swim: 1 lap EZ, 1 lap fast, 2 laps EZ, 2 laps fast ... 3 3 4 4. 5x50 Kick 300 Fly swim: 1 lap drill, 1 lap swim, 2 lap drill, 2 lap swim, 3 lap drill, 3 lap swim 5x50 Kick "choice" 300m "In & Out" over double bulkhead 5x50 Pull 3-5-7-5-3 breathing 300 Back like "fly" 5x50 Pull 3-5-7-5-3 breathing 8x100 swim: odd IM, even free OR... 200 IM, 2x100 IM, 4x50 stroke, 8x25 stroke. Total 3200 + wu/wd
39 3/24/09 4-600 wu (200 swim, kick & pull if time) [4-6] 5x100 Pull {75 3 strokes/breath med pace, 5sec, 25 no breath pull} [5] 5x200 Free Swim Descend ~20-30s rest [10/15] 5x100 Kick {75 med pace, 5sec, 25 sprint kick} [5/20] 5x150 Free Swim Descend !15-25s rest [7.5/27.5] 5x100 IM Desc [5/32.5] 11x50 Dropout Set [5.5/38] Total 3800 Plus wu/wd
38 3/19/09 4-600 wu (200 swim, kick & pull if time) [4-6] 10x50 Descend swim. 2˝s rest first 50; 2˝s MORE rest each 50; [5] 5x100 Pull 3-5-7-5-3 breaths per lap; 10x50 Kick Option 1: 4x500 Descend 7:00 [20/35] Option 2: 400, 2x100, 4x100, 8x50 [16/31] Total 35-4100 depending...
37 3/6/09 4-600 wu (200 swim, kick & pull if time) [4-6] 200, 2x100 (faster), 4x50 fasterer ~30-20s rest [6] 6x75 Kick [4.5/10.5] 300 Pull 3x100 Pull 3-5-7 breathing 5x50 Frisky Pull [8.5/19] 6x75 Kick-Drill-Swim [4.5/23.5] 2x200 IM 4x100 IM 8x50 IM order [12/35.5] 3550 plus w/u & loosen down
32-26 March 9-13, 2009 Mon 400 wu 4 sets, one each stroke: A. 4x50 Kick EZ50 FAST50 B. 6x50 Drill 50, build 50. Free Set: 400, 2x200, 4x100, 2x200, 400, no break btx all. Half intervals eg; Kyle 100's on 1:25, 200's on 2:50, 400 on 5:40 Finish w/8x25's EZ, FST no breath 4200 Total + wu.
Tue 400 wu 8x25 half lap streamline dolphin, half lap fast free/fly 8x25 half lap streamline dolphin on BACK, half lap fast backstroke 8x50 free kick [8/12] 300 Drill-down, Swim back 12x100 Free. 3 on 1:20, 3 on 1:25, 3 on 1:30, 3 on 1:40 No break btx sets of 3. [15/27] 300 Drill-down, swim back choice stroke 3x100 Stroke intvl w/ 20-25srest 4x75 Stroke intvl w/ 20-25srest 5x50 Stroke intvl w/ 20-25srest 6x25 Stroke intvl w/ 20-25srest [13/40] up to 1 min btx each set. Total 3600 + wu
Wed 400 wu 3x400 Free Descend [12/16] 4x75 kick, drill, swim [3/19] 4x200 IM Descend [8/27] 300 Drill down, swim back [3/30] 5x100 Stroke [5/35] 200 Choice. 8x25 Spring down, EZ back. [4/39] Total 3500 + wu
Thur 8x50 free warmup 5x100 kick. Alt stroke, Free [5/9] 20x100 Alt EZ Fast, also Alt IM/Free [20/29] 8x {100 EZ, 2x25 All out no breath sprint on free one fly} [12/41] Total 3700 + wu
Fri 400 choice warmup Pulling: 200 (3), 150 (5), 100 (7), 50 (9) [5/9] 5x100 Descend intvl 20-25s rest [5/14] Pulling Breaststroke: 100, 75, 50, 25 Kicking Breaststroke 25, 50, 75, 100 [5/19] 4x100 Breaststroke Descend. [4/23] 300 Drill Down, Swim Back Backstroke 8x25 ODD half uw dolphin, 5 strokes spin drill EVEN half uw dolphin, double arm back 4x100 Backstroke Descend [8/31] 25-50-75-100-(100-)-75-50-25 Fly [5/36] Warm down. Total 3100 Plus wu/wd
31 3/6/09 400 wu 10x50 200, 2x100, 4x50 ... all fast, try to beat ˝200 by 2-3s, beat ˝100 by 1-2s 50 easy 200, 2x100, 4x50 again 100 easy 2x100, 4x50, 8x25 all EZ-Fast (sprint 25's) 12x50 fastest interval you can hold 400 IM fast great turns. Free btx flags. 3350 w/wu
30 3/4-5/09 4-600 wu (200 swim, kick & pull if time) 4x through the sets ... for more stroke-interest ... one set each stroke on the 6x50's 1st time ... 300 Swim ... long, DPS, good pace 6x50 1 EZ, 2 Build, 3 EZ, 4 Fast, 5 EZ, 6 Fast 2nd time ... 300 Drill (Side Glide)/Swim by 25 6x50 1 EZ, 2 Build, 3 EZ, 4 Fast, 5 EZ, 6 Fast 3rd time ... 300 Swim ... long, DPS, good pace 6x50 1 EZ, 2 Build, 3 EZ, 4 Fast, 5 EZ, 6 Fast 4th time ... 300 Swim ... long, DPS, good pace 6x50 1 EZ, 2 Build, 3 EZ, 4 Fast, 5 EZ, 6 Fast 6x50 kick 20x50 on interval that gives 15s rest on fast 50's. Odd EZ, Even Fast.
Another ... wu + 10x75 ... 10 Press out deep end; 15s stretch-rest 4x ... one each stroke... Fly Back Breast Free START 25 2 breaths 10s rest 50 6 breaths 15s rest 75 breathe every 2 20s rest 100 fast breathe every 2 25s rest (optional preferred double 100) 75 breathe every 2 20s rest 50 6 breaths 15s rest 25 2 breaths 4x50 kick END
29 3/2-3/09 4-600 wu (200 swim, kick & pull if time) 4x100 50kick 50 swim One each stroke. 12x100 3x Descend 4 Freestyle. 20-25s rest interval. Option to reduce interval each set and hold time. 4x75 Kick-Drill-Swim by 25. One each stroke. 12x75 4 IM, 4 Free 4 IM. 4x50 Kick-Swim. One each stroke. 12x50 either 3 each stroke; or 3 sets of 4 descending interval by 5s Freestyle. loosen Total 3600+warmup/loosen.
28 2/26/09 4-600 wu (200 swim, kick & pull if time) 250 pull 3-5-7-5-3 by 50's 5x100 Desc Free intvl ~20s rest 250 Kick. Alternate 2 strokes by 50's 5x150 50 kick, 100 swim build emphasize kick 250 Drill down, swim back 5x100 Pull. All 3-strokes/breath; odd FAST, even DPS 5x50's quality 1 or 1:20 intvl Total 2750 + wu
27 shorter cold workout Dry-Lands (50 push ups, 175 situps, 40 off-bench press up, 50 jumps ... mix up any order) 10x75 10-15 seconds rest stretching shallow end; 10 press outs deep end 12x150 {4x intvl ~20-25s rest; 4x 5sec faster intvl; 4x 50 stroke, 50 free, 50 stroke} 8x25 kick FAST 8x25 ... 12˝ sprint fly (push off, 4-5 dolphin kicks, 4-5 strokes no breath ... ez free to wall) 8x25 kick FAST Total 3150
26 2/24/09 4-600 wu (200 swim, kick & pull if time) 6x75 Free Desc 200(3)-150(5)-100(7)-50(9) pull 8x75 IM 50-100-150-200 kick 6x75 Free Desc 4x100 {50kick, 50 swim emph kick} 4x100 desc Total 3300 + warm-up
25 shorter cold workout 8x50 kick 15x100 3 on T+10, 3 on T+5, 3 on T, 3 on T+5, 3 on T+10 ... T gives ~5-9s rest 8x50 kick 15x50 same pattern stroke 100 loosen Total 3050 + warmup
24 2/19/09 4-600 wu (200 swim, kick & pull if time) 8x50 {2 each stroke, or desc in pairs free} 5x {200 then 2x100 (faster). ~20-30s rest btx all} 8x75 kick 12x25 odd FAST min breath; even ex good push off. Total 3300 + wu
23 2/16/09 4-600 wu (200 swim, kick & pull if time) 5x150: 50 drill, 100 build (20-30s rest) 4x75 kick (25 scull & kick, 50 kick) 11x100 2 fast, 1 ez ... repeat. 15-25 seconds rest. 4x75 kick (25 scull & kick, 50 kick) 3x150 pull 3-5-7 by 50 9x50 1 ez, 1 fast, 1 ez, 2 fast, 1 ez, 3 fast total 3050 + wu
22 2/14/09 4-600 wu (200 swim, kick & pull if time) 4x150 swim. #1 moderate, #2 50 fast, 100 moderate, #3 100 fast 50 mod, #4 all fast 5x100 kick. 3x200 pull 50-100-150-200-200-150-100-50 swim build total 2700 + wu
21 2/14/09 4-600 wu (200 swim, kick & pull if time) 4x150: 50 stroke, 100 swim free build. 30s rest 7x50 kick 16x75: 4@5-10s rest, 4@10-15s rest, 4@15-20s rest, 4@20-25s rest 7x50 kick 4x150: pull Total 3100 + wu
2/12/09 Abraham Lincoln and Charles Darwin's 200th birthday!!!
20 2/11/09 4-600 wu (200 swim, kick & pull if time) 5x50 kick 3x100 swim descend ~20s rest 4x50 kick 4x100 swim negative split 3x50 kick 5x100 swim descend ~20s rest 3x200 pull 4x100 IM ~30s rest (16x25 4 each stroke optional) Total 2800 + wu
18 2/9/09 4-600 wu (200 swim, kick & pull if time) 4x100: 50k 50swim emph kick Pull Drill SwBuild Drill Fast Kick ... make set 2 IM, 3 stroke 300 50 300 50 300 3x50 200 50 200 50 200 3x50 100 50 100 50 100 3x50 dropout 50's to fill... Total 2800 + dropout 50's + wu
17 1/26/09 4-600 wu (200 swim, kick & pull if time) Pull 200 (3 strokes per breath) 150 (5 per breath) 100 (7 per breath) 50 (9 per breath) 6x100 {50 kick 50 swim emphasize kick} 20s rest 300 swim 2x150 Pull build 3x 100 IM desc 4x75 kick 15s rest 6x50 choice 10s rest Total 2600 + wu
16 1/23/09 4-600 wu (200 swim, kick & pull if time) 3x150 pull 12x75 {4x intvl w/15-20s rest, 4x w/10-15s rest,m 4x w/5-10s rest} 9x50 kick 2x {50 drill, 200 swim, 50 drill, 2x100 swim, 50 drill 3x50 swim ... 2nd time optional stroke/IM} Total 3200 + wu
15 1/22/09 4-600 wu (200 swim, kick & pull if time) 3x400 #1 Pull, #2 Build, #3 Fast 6x100 kick odd choice, even free 2x {200 30s, 2x100 15s rest btx then 30s, 4x50 10s rest btx then 30s} 8x25 odd fast, even ez Total 3200 + wu
14 1/20/09 4-600 wu (200 swim, kick & pull if time) 8x50 swim short rest (interval ~5-10s rest) 4x150 pull odd 3-5-7 even 7-5-3 8x75 kick Mix In stroke kick (eg; alternate Stroke/IM w/free) 4x50 drill (side glide, 3r-3l) 5x200 either descend 5 or alternate IM & Free. ~20-30s rest 8x50 IM order ~20-30s rest Total 3400 + wu
13 1/14/09 4-600 wu (200 swim, kick & pull if time) 4x50 kick 3x200 (50 stroke, 150 free) ~20-30s rest 4x50 stroke kick 5x150 Odd Pull 3-5-7 Even Swim Build 4x50 backstroke dolphin kick 6x100 swim 3x IM desc, 3x free desc ~20-30s rest X*50's 4x descending interval by 5s to fill out 1˝ hr workout. Total 2550 + X*50's + wu
12 1/7/09 4-600 wu (200 swim, kick & pull if time) 6x100 Free descend 3 twice interval w/~15-25s rest 4x150 pull 3-5-7 breathing by 50; DPS #4 20x rest 300 Kick & 300 Swim ... 75 Fly 25 free, 75 back 25 free, 75 breast 25 free 8x75 odd IM even Free ~10-20s rest 2x {4x50 kick, 100 fast swim} Total 3000 + wu
11 1/3/09 4-600 wu (200 swim, kick & pull if time) 8x75 kick 6x150 {100 pace, 5sec rest, 50 fast!} 20-30s rest Pull 200 (3 strokes/breath) 150 (5) 100 (7) 50 (9) 8x75 kick-drill-swim Dropout 50's approx 500-600 yds Total 3100-3200 + wu
10 12/31/08 4-600 wu (200 swim, kick & pull if time) 4x150 #1 1st 50 fast, #2 2nd, #3 3rd, #4 ALL fast 4x125 Pull 3-5-7 DPS 6x100 2x desc 3 ~20-30s rest 6x75 kick 8x50 dropout Total 3550 + wu
9 12/30/08 4-600 wu (200 swim, kick & pull if time) 50 choice 8x 50 swim xactly 1s faster per 50 1min intvl 4x100 Pull 3-5-3-7 by 25's or 100's 2x200 build swim 400 frisky (fast) 9x50 kick 10x75 {1 ez 1 fst 1 ez 2 fst 1 ez 3 fst 1 ez} Total 2850 + wu
8 12/18/08 4-600 wu (200 swim, kick & pull if time) 4x100 {50kick 50 swim emph kick} 20s rest 4x200 pull 2x300 swim {#1 build #2 fins} 8x50 kick 3x100 {50 drill 50 swim} stroke option 2x150 {#1 choice #2 warm down} Total 2800 + wu
7 12/17/08 4-600 wu (200 swim, kick & pull if time) Pull 200 (3 strokes per breath) 150 (5 per breath) 100 (7 per breath) 50 (9 per breath) 3x200 swim, descend ~30s rest 12x50 kick 4 free, 4 fly, 4 breast 2x {4x75 free, 2x100 stroke/IM} Total 2700 + wu
6 12/15/08 4-600 wu (200 swim, kick & pull if time) 8x50 kick 6x100 free 10-15s rest 4x50 scull down, side-glide back 6x100 Pull 3-5-7 3-5-7 4x50 stroke drill 6x100 IM or 11x50 stroke 8x50 kick Total 3000 + wu
5 12/12/08 4-600 wu (200 swim, kick & pull if time) 5x50 kick 3x300 #1 pull, #2,3 swim desc 5x50 scull down, side-glide back 4x200 #1 pull, 2-4 neg split 5x50 drill-swim 5x100 IM Total 2950 + wu
4 12/8/08 4-600 wu (200 swim, kick & pull if time) 6x50 kick alt ez fast 5x150 swim desc (~20-25 sec rest, ~1-3s drop/150) 6x50 kick alt fast ez 3x200 pull 3 dps 5 6x50 swim odd fast even ez ~20-25s rest 5x150 swim stroke mix-in descend if needed Total 3000 + wu
3 12/4/08 4-600 wu (200 swim, kick & pull if time) 4x200 descend ~20s rest 6x50 kick 5x150 build, 50 stroke 100 build, or IM depending stroke ability 6x50 kick 6x100 pull 6x50 kick 7x50 odd drill-swim, even fast choice Total 3400 + wu
2 12/4/08 4-600 wu (200 swim, kick & pull if time) 5x100 {50 kick 50 swim} 3x {200, 2x100 w/15s rest btx 100's, 30s rest btx 200's} 4x150 Pull 3-5-7 dps 3x {100 stroke, 2x 50's} Total 2900 + wu
1 12/1/08 4-600 wu (200 swim, kick & pull if time) 400 Pull build 6x100 desc 3 twice ~20-30s rest 8x50 kick 6x100 IM or stroke ~30s rest 300 1 lap ez, 1 lap fst 2 ez 2 fst 3 ez 3 fst 6x100 choice Total 2900 + wu
5/20/09 puzzle: 10 3-letter body words eye ear toe leg arm lip gum hip rib jaw
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