CANCELLED classes tomorrow

The outdoor pool has a broken pipe, classes are cancelled Monday, January 23, 2012.

Thursday 8:30-9:45am

10 minute warm up

8x50 - 25 non-free/25 free @1:00

100 pace pull @ 1:45
50 sprint @ 1:10
200 pace pull @ 3:00
50 sprint @ 1:10
300 pace pull @ 4:30
50 sprint @ 1:10
400 pace pull @ 5:30
50 sprint @ 1:10
300 pace pull @ 4:30
50 sprint @ 1:10
200 pace pull @ 3:00
50 sprint @ 1:10
100 pace pull @ 1:45
50 sprint @ 1:10

100 easy

8x75 - 25 swim/25 kick/25 swim @ :10 rest

8x25 IM order @ :30

6x50 free @ :50
odds 25 easy/25 fast
evens 25 fast/25 easy

100 easy

Wednesday 5:30-7am

10 minute warm up

5x200 pull @ 3:00

4x100 IM @ 1:55
1x100 free fast @ 1:55
1x200 free fast (matching or beating your 100(x2) time @ 3:50
100 easy @ 2:00
repeat 3x

200 kick
100 easy

Tuesday 8:30-9:45am

8x50 pull @ 1:00

150 pace @ 2:10
75 sprint @ 1:30
75 non free @ 1:30
50 kick @ 1:10
100 drill @ 2:00
repeat 4x

8x75 with fins working on hip initiation @ 1:10

3x200 pull - middle 100 is fast

100 easy

Monday 5:30-7am

5x100 pace @ 1:35
2x75 sprint @ 1:30
5x100 pace @ 1:30
4x50 sprint @ 1:00
5x100 pace @ 1:25
8x25 sprint @ :30

Friday 5:30-7am

10 minute warm up

60x50 free
- 20 @ :55
- 20 @ :50
- 20 @ :45 (paddles)

100 easy
200 kick
200 skull

6x50 - 25 non free/25 free

100 easy

1/11/12 Wednesday 5:30-7am

main set:

8x200
#1 @ 3:30
#2 @3:15
#3 @ 3:00
#4 @ 2:45
#5 @ 2:45
#6 @ 3:00
#7 @ 3:15
#8 @ 3:30
just make them, no need to swim faster than the interval

8x100 sprint @ 3:00 with a 50 recovery in between each

Tuesday 1/10/12 8:30-9:45am

10 min warm up

600 pace
broken 200 at the 50 for :10
400 pace
broken 100 at the 25 for :05

300 half half drill
6x50 - 25 closed fist 25 swim

12x75 - 25 swim/25 kick/25 non free

4x50 sprint @ 1:30

100 easy

Friday TIME TRIAL

Mark
1500 - 21:39, 500 - 7:16, 100 breast - 1:37

Dan
1500 - 23:24, 500 - 7:35, 100 IM - 1:32

Kevin
1500 - 23:30, 500 - 7:18, 50 free - 30.23

Todd
1500 - 26:35, 500 - 9:35, 50 free - 42.9

Jason
1500 - 29:18, 100 IM - 2:01, 100 free - 1:38, 50 free :45

Kathryn
1500 - 34:11

Jenny
500 - 7:45, 100 fly - 1:41, 100 back - 1:43

Cristina
100 IM - 1:36, 100 free - 1:23, 50 free - :39, 500 free - 8:29

Thursday 8:30-9:45am

10 minute warm up

15x100 negative split @1:35

100 easy

2x75 sprint @ 1:30
4x50 sprint @1:00
8x25 sprint @:30

200 kick

10x100 pull @1:30

100 easy

Nice work Mandy, Shane, John, Marcia, and Scott! Way to push through on the beautiful day!

Wednesday 5:30-7am STROKE

10 minute warm up





200 IM @ 4:00


4x50 stroke @ 1:00


100 kick (choice stroke)


4x25 fast free


* Repeat this set 3x



100 easy

20x50 pull
5 @ 1:00
5 @ :55
5 @ :50
5 @ :45

100 easy

200 skull

100 easy

Tuesday 8:30-9:45am

10 minute

6x50 pull @ :45
100 easy @ 2:00
3x200 free @ 2:55
100 easy @2:00
4x100 fast @ 1:25
100 easy @2:30
3x100 pull @1:20
100 easy @2:30
6x50 fast @ 1:00
100 easy @ 2:30
6x50 fast @1:15

200 drill

12x50 - 25 fast kick with fins/25 swim easy @1:00

200 easy

Monday 5:30-7am SPRINT

10 mom warm up

5x200 fast, broken at 100 for :10 @4:00

8x100 fast, broken at 50 for :05@2:00

8x75 pull @1:10

10x50 kick @:05

200 easy