Saturday, December 15

10 min warm up

8x75 @:10 rest
25 swim, 25 kick, 25 swim

6x50 pull @:10 rest
Descend 1-3,4-6

3x300@4:00,4:15,4:00
50 easy
3x200@2:40,2:50,2:40
50 easy
3x100@1:20,1:25,1:20
50 easy

8x125@1:55
100 pace, 25 easy

10 min easy pulling

Friday, December 14

10 min warm up

12x25 @ :10 rest
3 fast, 1 easy

9x400
2@5:40
3@6:10
4@5:40

Swim easy

Friday, December 7

10 minute warm up

5x100
4@1:25
1@1:35

4x200 pull
3@2:45
1@3:00

3x300 medium pace
@5:00

2x400 pull
@5:30

200 easy

500 best effort

fins?

Hi gang -

Hopefully you've noticed, and gotten to use, the new TYR fins we have in the bin!  I'm placing another order for those of you that would like to have your own pair.  The Afterburners are by far my favorite and great for training.

They are origninally $32 (+ tax, shipping), but we are able to sell them to you for $28 total.  If you'd like a pair, please let me know what size by Friday, December 7th and we'll order them together.

Thanks,
Erin
ehansel@wellbridge.com

Monday, Tuesday November 26,27

10 minute warm up

6/9 x 150s pull @ :10 rest
rotate the fast 50

5x50 fast @ 1:00

5x100 pace, odds @ 1:30, evens @ 1:25

3x200 time trial @ 1:00 rest

5x100 pace, odds @ 1:30, evens @ 1:25

5x50 fast @ 1:00

This whole set can be swum using fins.

8x75 - middle 25 skull @ :05 rest

Cool down

Mark Steele

As of Monday, Nov. 26, 2012 total distance swam this year: 600,000 meters!

600,000 meters is 372.82 miles or if you are measuring by 1500s then it is 400 of those.

What is 372.82 miles? The distance that a Subaru Outback can travel on a single tank of gas. 

The state of Colorado is 380 miles east to west.

The upper mantle of the earth is between 370 - 397 miles thick.

Michael Phelps has swum 4500 meters in Olympic Finals - and it took him 12 years to complete this!

Peyton Manning as thrown for only 59,000 yards in 15 years. (Football should be played on a meter field)

Friday November 16

10 minute warm up

50 build free
25 fast backstroke
75 build free
25 fast backstroke
100 build free
25 fast backstroke
125 build free
25 fast backstroke
150 build free
25 fast backstroke
175 build free
25 fast backstroke
200 build free
25 fast backstroke

3x100 free, descend 1-3 @ 1:30
400 pull at pace
5x100 free, 2 fast/1 easy/2 fast @ 1:25
(add :25 on the easy)
600 pull, negative split
7x100 free, odds @1:20, evens 1:30
4x200 pull @ 2:45

swim easy

Wednesday & Thursday November 13 & 14

warm up

50 fly/back @ 1:30
100 free fast @ 1:30
50 back/breast @1:30
100 free fast @ 1:30
50 breast/fly @ 1:30
100 fast free @ 1:30
x2

12x100 with fins @ 1:40
50 fast kick, 25 over kick swim, 25 easy

2x250 @ 4:10
100 free 50 fly 100 free
2x150 @2:30
50 free 50 back 50 free
2x50 breast @ :50
stroke is fast, free is perfect technique

300 half half drill
200 with parachute
6x100 fast free @ 1:25

swim easy

Monday & Tuesday Nov 12&13

main set:

4x75 fast
1@1:00
2@1:10
3@1:20
4@1:30
150fast/50easy@4:00
X2

100@1:30
200@3:00
300@4:30
400@6:00
500@7:30
holding 1:20, working on keeping pace with increase rest and meters

Saturday, November 10

main set:

300 swim

2x200 broken at the 100 for :10 @4:00
2x100 broken at the 50 for :05 @2:00
4x50 FAST @1:30

Repeat

Friday October 26

10 minute warm up

6x150 @ :10 rest
float the fast 50

3x300 with paddles @ 4:30
6x100 swim @ 1:25
3x300 with paddles @ 4:00

vertical kicking

warm down

Wednesday & Thursday October 24 & 25

10 minute warm up

2x50 with bands @ :10 rest
4x25 fast @ :05 rest
x4

200 pull @ 2:40
100 pull @ 1:20
4x50 non free @ 1:00
x3

24x50 with fins @ 1:00
odds fast kick
evens easy swim

7x50 swim @ :50
3 fast, 1 easy, 2 fast, 1 easy

Christy Shoemaker's 44th Birthday Swim

Join us at 12:45pm on Thursday, October 25th for 44x100s!!

6x100 warm up @ 2:00

4x100 fast @ 1:45

8x100 - 25 kick/50 stroke/25 kick @ 2:15

4x100 fast @ 1:45

8x100 - pull @ 1:50, descend 1-4, 5-8

4x100 fast @ 1:45

4x100 IM @ 2:10

6x100 easy @ 2:00

Thursday & Friday Oct 18,19

10 min warm up

12x25 with paddles, 3 fast 1 easy

40 min of 100s
done :05 faster than normal send off
If you miss one you sit out 100

200 kick
100 backstroke
x3

Tuesday October 16 & Wednesday October 17

10 minute warm up

3x100 free, descend 1-3 @ 1:40
2x50 stroke @ 1:00
x4
each round will rotate through IM order for the 50s

16x50 @ 1:00
4 with band, buoy, paddles
4 with band, buoy
4 with band
4 swim

kick set

swim easy

Wednesday October 10

10 minute warm up

10x100 @ :10 rest
odds buoy/band/paddles
evens buoy/band

6x50 backstroke

4x75 with paddles fast @ 1:05
3x100 IM @ 1:45
2x50 25 fast/25 easy @ :10 rest
repeat

12x75 @ :10 rest
25 kick/25 easy swim/25 kick

300 easy

Friday October 5

10 minute warm up

125 pull (25 easy/75 fast/25 easy)
50 kick
50 swim build
x6

300 @ 1:20 base
800 @ 1:35 base
600 @ 1:30 base
400 @ 1:25 base
300 @ 1:20 base

swim easy!

Monday October 1

10 minute warm up

1000 steady pull

4x
25 fast @ :45
50 fast @ 1:30
75 fast @ 2:15
25 easy

200 swim
200 kick
200 swim

repeat above set

Saturday Sept 22

10 min warm up

4x400 @ 6:15
odds breathing every 5 strokes
evens middle 200 fast

8x50
odds kick/drill
evens drill/swim

3x150 build @ 2:15
3x100 pace @ 1:30
3x50 sprint @ 1:00
3/4x

200 easy

Thursday and Friday Sept 20-21

10 minute warm up

6x50 kick
2x50 sprint
6x50 pull
2x50 sprint
100 easy

300 @ 4:15
100 @ 1:35
200 @ 3:00
300 @ 4:15
x3

9x50 descend 1-3 @ :50

100 easy

Tuesday and Wednesday Sept 18-19

10 minute warm up

16x75
4 with a band
4 with a band and buoy
4 with a band, buoy, and paddles
4 with paddles and fins

12x100
3 fast on 1:20
1 easy on 2:00

Monday September 17

10 min warm up

8x75 @ :10 rest
25 right arm only
25 left arm only
25 build

4x25 pull
4x50 swim
4x75 pull
4x100 swim
4x100 pull
4x75 swim
4x50 pull
4x25 swim
3 fast, 1 easy
fast are on a tight interval, easy are on the tight interval + :30

100 easy
200 for time
100 easy

8x50 - odds kick, evens swim with fins

100 easy

PARKAS!!

The weather is changing!!

We're placing a parka order on October 1st.  Blue Speedo parka's for $100, please let me know if you'd like one and what size!

Email: ehansel@wellbridge.com

Wednesday and Thursday September 12-13

10 minute warm up

8 x 50 pull @ 1:00
descend 1-4,5-8

8 x 25 swim @ :30
descend 1-4, 5-8

4 x 25 stroke
100 IM kick
300 build
4x

swim easy

Monday, September 10

10 minute warm up

6x100 pull
2 @ 1:40
2 @ 1:35
2 @ 1:30

6x75 middle 25 fast
6x150 middle 50 fast
6x300 middle 100 fast
intervals are base + :10

200 kick
100 easy

World Championship 70.3 Vegas

Well done CAC masters swimmers!!!

Mandy McLane, 15th PRO women
Shane Neimeyer, 8th AG
Scott Silver, 32nd AG
Kiki Silver, 2nd AG

Saturday August 18 and Tuesday August 21

300 swim
200 pull
100 kick

25e/25f
50e/50f
75e/75f
100e/100f
100e/100f
75e/75f
50e/50f
25e/25f
This is swam continuously with speed change being the importance.  E=easy, F=fast.

20x100
2 @ 1:30
2 @ 1:25
1 @ 2:00
all fast

100 easy

 12x50 @ 1:00
odds kick
evens drill

100 easy

Friday, August 17

Warm up

400 free
200 easy
400 free
175 easy
400 free
150 easy
400 free
125 easy
400 free
100 easy
400 free
75 easy
400 free
50 easy
400 free
25 easy

400s should be on your fastest possible, for example, if you hold 1:25s per 100, they will be on 5:40, the easy does not have an interval, regroup for 10-20 seconds then start the next 400

Labor Day Masters Swim Classes CANCELLED

We will not have any masters swim classes (5:30am, 12pm, 6pm) on Labor Day, September 3rd. 

Friday August 10

Warm up

8x75 - 50 free/25 non free @ :10 rest

3x400 @ 5:40
3x200 @ 3:00
3x400 @ 5:40
6x100 with all gear @ 1:20

200 kick
200 easy

Thursday August 9

10 minute warm up
4x150 k/d/s @ :10 rest

400 pull
2x150 fast
200 build
8x25 fast
x2

4x150 k/d/s @ :10 rest

100 easy

Wednesday August 8

48x50 @ 1:00
3 free
1 fly
1 back
1 breast

2x200 pull - fast
100 kick
100 easy
x2

Monday & Tuesday August 6-7

Main Set:

500 pull
2x50 fast @ 1:30
400 pull
3x50 fast @ 1:30
300 pull
4x50 fast @ 1:30
200 pull
5x50 fast @ 1:30
100 pull
6x50 fast @ 1:30

Friday August 3

10 minute run

14x50 pull
7@ :50
7 @ :45

300 swim pace
4x100 @ 1:35
500 swim pace
6x100 @ 1:30
700 swim pace
8x100 @ 1:25

300 kick

200 easy

Wednesday and Thursday, August 1-2

10 minute warm up
6x100 with fins, 75 build kick/25 easy swim @ :15 rest
12x25 @ :30, odds sprint free, evens backstroke

3x200 pull @ 2:45
100 IM fast
4x100 pull @ 1:25
200 IM fast
x2

swim easy

Tuesday July 31

10 minute warm up

8x75 @ :10 rest
oddds k/d/s
evens build

5x200 pull
#1 @ 2:55
#2 @ 2:50
#3 @ 2:45
#4 @ 2:50
#5 @ 2:55

12 or 16X100 @ 1:30
#1 25 fast/25 easy
#2 50 fast/50 easy
#3 75 fast/25 easy
#4 100 fast

200 half half drill
6x50 @ :50 catch up drill

100 easy

Dartfish Stroke Analysis Clinic

Masters Swim Happy Hour

Friday, August 24 4-6pm

Come hang out and mingle with your fellow masters swimmers for a Happy Hour!

Monday, July 30

10 minute warm up

6x50 - 25 kick/25 drill @ :10 rest

50 -25 f/25e
75 -50f/25e
100 - 75f/25e
125 - 100f/25e
150 - 125f/25e
175 - 150f/25e
4x200 pull @ 2:45
then back down

6x100 with fins @ 1:45, descend 1-3, 4-6

200 easy

Thursday, July 26

10 minute warm up

8x150 k/d/s @ :10 rest

200 fast
100 easy
100 fast
100 easy
4x50 pace @ :45
100 easy
repeat

2x300 pull, build each @ :20 rest

100 easy

Tuesday, July 17

10 min warm up
8x50 k/s @ 1:00

8x100 @ 1:25
2x400 pull @ 5:20
1 min rest
800 for time

200 kick

6x100 free
odds fast @ 1:30
evens easy @ 2:00

Friday, July 13

10 minute warm up

16x50 @ :55 or 3rd person rest
3 - descend
1 - back/breast

3x200 @ 2:45
4x100 @ 1:30
6x50 fast @ 1:00
4x100 @ 1:30
3x200 @ 2:45

2x500 pull, negative split each @ 8:00

200 kick

100 easy

Thursday, July 12

10 minute warm up

16x50 @ :55 or 3rd person rest
3 - descend
1 - back/breast

3x100 @ 1:20
4x100 @ 1:25
5x100 @ 1:30
4x100 @ 1:25
3x100 @ 1:20

3x200 pull, build each @ 3:15

cool down

Riptide Swim Meet

The outdoor lap pool will be closed this Saturday, July 14 from 7am-12pm for the Riptide Swim Meet.  Thus there will be no masters swim practices.  Thank you for your cooperation!

Friday, June 15

10 min warm up

6x100 - odds non free, evens free

3x:

300
200
100
50 sprint kick

1st round @ 1:20 base
2nd round @ 1:30 base, pull
3rd round @ 1:20 base

100 easy

8x75 - 25 free/25 non free/25 free @ :10 rest

12x25 - odds drill evens swim

easy swim

Way to go Monica!

Tips From One of Boulder's Top Coaches

Masters Swim workout buddies!

We all know it's more fun to swim WITH someone, and we can't always make a class.  If you'd like to be on a contact list to hear from a fellow swimmer when they are heading to the pool to fit in a workout, please email me: ehansel@wellbridge.com, with your best contact phone number or email and I'll send out a list to those interested!

NO MASTERS SWIM SATURDAY, JUNE 9th

Friday 5/25

10 min warm up

4x50 @ :40
100 easy
4x50 @ :45
100 easy
4x50 @ :40
100 easy

500 @ 7:05
400 @ 7:05
300 pull
400 @ 7:05
500 @ 7:05

100 easy

6x50 catch up @ :50

300 kick

100 easy

Would you wear this?

http://www.outsideonline.com/blog/soon-there-will-be-no-need-to-turn-your-head-while-swimming.html

Thursday 5/17

warm up

200 pace
4x100 fast
6x50 - 25 swim/25 kick
x2

3x300 pull/build

12x25 breakouts/drill

swim easy

Tuesday and Wednesday 5/15 and 5/16

warm up

12-16x50 - 25 drill/25 swim @ 1:00

100 free @ 1:25
100 IM @ 1:55
100 pull @ 1:25
100 non free @ 1:55

12-16x50 - 25 kick/25 swim @ 1:00

swim easy

Monday 5/14/12

warm up

10x25 paddles @ :30
2x250 swim, negative split @ 4:00
5x100 @ 1:25
10x75 - 50 sprint/25 recovery @ 1:25
10x25 paddles @ :30

6x100 kick @ 2:00

12x25 drill @ :30

200 with break outs

300 buoy easy

Monica's Swim Clinic

5/20/12  Sunday Freestyle Clinic

12:30-1:30  more advanced swimmers ( 1:40 base swimmer/100 meter freestyle)

1:30 2:30 beginner swimmer

5/27/12 Sunday   Non Freestyle Swim Clinic (butterfly, backstroke, and Breastroke)

12:30-1:30 More advanced swimmer

1:30-2:30 Beginner swimmer

Members are 25$

Non Members are 35&

Limit 12 swimmers per session

 

Sign up by emailing Erin, ehansel@wellbridge.com

Saturday May 12

warm up

10x75 - 25 kick, 25 pull, 25 swim @ :10 rest

20x100
1 fast @ 1:25
2 fast @ 2:00
3 75 fast 25 easy @ 2:00
4 25 fast 75 easy @ 2:00

600 pull - build each 300

12x25 odds drill, evens backstroke @ :30

easy

Friday 5/11

warm up

3x200 pull @ 2:50
3x100 fast @ 1:25
rest :30
800 pace (1:25 base)
3x100 fast @ 1:25
3x200 pull @ 2:50

100 easy

600 kick - 25 fast/25 easy

6x150 - floating fast 50

swim easy

Wednesday 5/9

warm up

8x50 - 25 kick/25 swim @ :10 rest

8x25 IM order @ :30
4x100 free @ 1:35
8x25 IM @ :30
4x100 free @ 1:30
8x25 IM
4x100 free @ 1:25

4x200 pull @ 2:45

12x25 drill @ :30

8x50 - 25 kick/25 swim @ :10 rest

cool down

Monday 5/7 & Tuesday 5/8

MAIN SET
3 rounds:
4x25 sprint @ :30
2x100 pace @ 1:25
200 pull
100 easy

May the 4th be with you!

warm up

12x50 @ :10 rest
odds kick
evens build swim

2x5 min swims at 70%
3x3 min swims at 80%
4x2 min swims at 90%
* 1 min rest between everything *

8x100 pull @ 1:30

warm down

Wednesday & Thursday 5/2 & 5/3

main set

18x100
sprint free @ 1:30, must be under 1:20
100 with foot band @ 1:50
100 IM @ 1:50

Thursday 4/26/12

warm up

40x50
2 @ :45 pace
1 @ 1:15 sprint
1 @ 1:15 easy

200 skull

8x75 with paddles, middle 25 is kick @ 3rd person rest

warm down

Tuesday 4/24/12

warm up

6x150 @ 2:30 with a floating fast 50
200 IM
4x100 free, descend 1-4 @ 1:40
200 IM
8x50 @ 1:10 - 25 sprint kick/25 sprint easy
200 best stroke
8x75 rotating IM @ 1:15

300 kick/drill/swim

warm down

Monday 4/9/12

warm up

4x100 - 25 back/25 free @ :10 rest

75 build
50 sprint
25 easy
x12 (last 6 with fins)

3x300 pull - middle 100 fast @ 4:3-5:15

8x50 catch up drill @ :50

coo down

Wednesday 4/4/12

warm up

3x400 IMs @ :20 rest
1 kick
2 drill
3 swim

3x300 with paddles, descend 1-3 @ 5:00-5:45

3x200 IMs @ :20 rest
1 kick
2 drill
3 swim

3x100 pace @1:25-1:45

8x75 - 25 free/25 best stroke non free/25 free @ :10 rest

200 skull

warm down

Monday 4/2/12

warm up

6x75 swim/kick/swim @ :10 rest

3x150 - floating fast 50
100 sprint

4x - odd rounds are swim, even rounds are pull

6x75 swim/kick/swim @ :10 rest

4x100 sprint @ 4:00

warm down

Friday 3/29

Wednesday 3/28

10 minute warm up

200 drill focusing on head and body position in freestyle

4x50 free @ 1:00

4x50 fly @ 1:00
3x100 free @ 1:30
2x150 - 75 back/75 free @ 2:30
200 IM @ 3:45
2x150 - 75 breast/75 free @ 2:30
3x100 free @ 1:30
4x50 fly @ 1:00

The goal of that set is to make sure you stay on interval, do not rest between sets. Strength comes from stroke!

100 easy

20x25 - 1 hard kick, 1 easy swim, 1 easy kick, 1 skull

6x100 pull with paddles, descend 1-3,4-6 @ 1:40

swim easy

Monday 3/26 & Tuesday 3/27

10 minute warm up

400 pace with paddes
8x50 sprint @ 1:00
300 pace with paddles
6x50 sprint @ :55
200 pace with paddles
4x50 sprint @ :50
100 pace with paddles
2x50 sprint @ :45

200 drill

12x25 kick @ descending rest

8x50 25 back/25 free @ 1:00

swim easy

Friday 3/23/12

10 minute warm up


2x through (first round swim, second round pull):

25 fast @ :30
200 pace
25 easy @ rest 1:00
50 fast @ 1:00
300 pace
50 easy @ rest 1:00
100 fast @ 2:00
400 pace
100 easy

300 kick

8x50 @ 1:00
25 back/25 free

4x100 @ 1:30

100 skull
100 easy

Wednesday & Thursday 3/21 & 3/22

warm up

10x50s @ 1:001 fly, 2 back, 3 breast, 4 free

600 pull with paddles, 25 hard, 25 medium

6x100s pace @ 1:35

6x100 IM @ 2:00

10x50s @ 1:00 (same as above)

24x25 kick @ :10 rest, odds stroke, evens free

easy

Monday 3/19/12 & Tuesday 3/20/12

10 min warm up

6x50 free, descend 1-3, 4-6 @ 1:00

150 free @ 2:15
100 free @ 1:30
75 free @ 1:05
25 free @ :05 rest

100 easy @ 2:30

4x

12x25 kick @ :05

200 feet tied

12x50 free @ 1:00
2 fast, 1 easy

200 feet tied with paddlews

100 easy

3/9/12

warm up

8x200
1 @ 3:30
2 @ 3:15
3 @ 3:00
4 and 5 @ 2:45
6 @ 3:00
7 @ 3:15
8 @ 3:30

8x25 kick @ :40

100 with boards
100 with paddles
100 feet tied together

3x400 at race pace @ 2:00 rest

300 pull

100 easy

3/7/12 and 3/8/12

warm up

6x400
3 - 150 build, 100 IM, 150 ascend @ 6:30
3 - descend 1-3 @ 6:00

3x100
1 is with boards
1 is with paddles
1 is with feet tied

6x50 sprint on 2:00

easy

2/29/12

10-15 minute warm up

8x75 @ :10 rest
odds IM drill
evens free swim

6x100 pull @ 1:30

4x250 @ :20 rest
50 stroke
100 free medium pace
25 stroke
75 free fast pace

100 IM @2:00
6x50 free @ :50
100 IM @ 2:00
4x50 free @ :45
100 IM @ 2:00
2x50 free @ :40

12x25 kick

200 skull
200 easy

2/27/12 & 2/28/12

10-15 minute warm up

2x200 easy free @ 3:30
4x100 medium free @ 1:40
8x50 sprint @ :45

2x - 2nd round is pull

12x50 @ :10 rest
odds kick
evens swim with overkick

200 drill
200 easy

2/23/12 & 2/24/12

10-15 minute warm up

500 @ 7:55 (1:35 pace)

5x100 @ 1:30

2x250 @ 3:35 (1:25 pace)

100 easy

200 kick

40x25 @ :30
odds non free
evens free

4x100 fast @ 3:30
50 recovery between each

100 easy

2/22/12

10-15 minute warm up

4x75
6x50
8x25

1st round:
75s kick
50s pull
25s swim

2nd round:
75s pull
50s swim
25s kick

3rd round
75s swim
50s kick
25s pull

* anytime you're kicking or pulling it's freestyle, swim is IM *

100 skull

3x200 @ 4:00, descend 1-3

100 easy

2/20/12

10-15 min warm up

25 easy @ :05 rest
50 fast @ :10 rest
25 fast @ :05 rest
50 easy @ :10 rest
100 fast @ :30 rest
50 sprint kick @ 1:00 rest
repeat 4x

pull set:
75 - middle 25 fast
150 - middle 50 fast
300 - middle 100 fast
300 - middle 100 fast
150 - middle 50 fast
75 - middle 25 fast
* work on breath control when not swimming fast

200 skull

100 easy

2/18/12

10-15 minute warm up

2x200 @ short rest
2x50 sprint @ long rest
2x100 @ short rest
4x50 sprint @ long rest

20x100 pull @ 1:30

200 kick

100 easy

2/16/12 and 2/17/12

10-15 min warm up

8x50 @ :10 rest
odds 25 kick 25 swim
evens 25 drill 25 swim

600 swim easy
rest :10
2x50 sprint with paddles @ :05 rest
1 minute rest
600 swim medium
rest :10
2x50 sprint with paddles @ :05 rest
1 minute rest
600 swim hard
2x50 sprint with paddles @ :05 rest

200 kick

2-4 x100 fast @ 2:30

100 easy

2/15/12

10-15 min warm up

12x25 IM drill @ my send off
300 swim @ 4:45-5:15
6x50 kick IM order @ 1:05-1:15
300 swim @ 4:45-5:15
4x75 best stroke/non free @ 1:30-2:00
300 swim @ 4:45-5:15
3x100 IM @ 2:00
300 swim @ 4:45-5:15

3x300 pull @ fastest possible

300 drill/swim easy

Monday and Tuesday

15 minute warm up

300 pull @ 4:30
4x50 sprint @ 1:00
100 pull @ 2:00
4x25 sprint @ :25
100 easy
* 3x through

12x50 - 25 sprint kick/25 easy swim @ :10 rest

200 skull

200 easy

THE PACE CLOCK IS IN

The pace clock is in, and will be up shortly - woohoo!!!

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