Carlsbad Masters Swimming 

Masters Workouts 2002

Workout History:  2013  2012  2011  2010  2009  2008  2007  2006  2005  2004  2003  2002  2001  2000 


Swimmers by Lane:
Morning:  1  2  3  4  5 
Noon:      1  2  3  4  5 
Alumni:    1  2  3  4  5 
Coaches


Key: p=pull k=kick ns=Negative Split
d1-3 = Descend from 1st to 3rd
@b = at normal 100m base free sendoff for each lane:
lane1=1:25, 2=1:30, 3=1:35, 4=1:45, 5=2:00
stroke base is 15 seconds per 100m slower than free


01/02/02 Wed - 2800m
Pull 5x200
Main 6x100 @base, 3x100 @b-5, rest 1
4x100 @b-5, 2x100 @b-10, rest 1
2x100 @b-10, 1x100 hard


01/03/02 Thu - 2650m
Medley 4x250 rotating IM (:20 rest between)
1=100fl/75ba/50br/25fr
2=100ba/75br/50fr/25fl
3=100br/75fr/0fl/25ba
4=100fr/75fl/50ba/25br
Kick 6x25 ba k @:35
Pull 8x50, odd=hard, even=ez
Kick 100 ez/hard
Main 2x500 :30 rest 1=p, 2=swim


01/05/02 Sat - 3300m
Pull 12x75 @b-15
Main 12x200 @base
1-4 ez, 5 h, 6-8 ez, 9 h, 10-11 ez, 12 hard


01/07/02 Mon - 2550m
Pull 10x75 (50p/25stroke)
Main 6x300 @base d1-4, ez 5, hard 6


01/08/02 Tue - 2400m
Pull 50 150 250 250 150 50, breath 3/5
Main 6x(25fl, 50 ba, 75 br, 100 IM)
rest :30, 100 IM


01/09/02 Wed - 2700m
Pull 8x100 @b+5, 4x100 @base
Swim 6x100 @base, 3x100 @b-5
4x100 @b-5, 2x100 @b-10


01/10/02 Thu - 2500m
Pull 300, 3x100 d1-3, 300 hard
Kick 1x200 moderate, 8x25 hard
2x100 moderate, 4x50 hard
4x50 moderate, 2x100 hard
8x25 moderate, 1x200 hard


01/14/02 Mon - 2700m
Pull 3x300 @4:30
Swim 3x4x150
set 1 = d1-3
Set 2 = hold
set 3 = d1-3


01/15/02 Tue - 2600m
Pull 8x125 breathe 3,5,7,5,3
Swim 4x(200 IM d1-4, 8x25k ez/h)


01/16/02 Wed - 2600m
Pull 12x50 @b+5
Main 4x100 @b+5, 1x100 @b-5, no rest
3x100 @b+5, 2x100 @b-5, 1 min rest
2x100 @b+5, 3x100 @b-5, 1 min rest
1x100 @b+5, 4x100 @b-5


01/17/02 Thu - 2700m
Pull 5x200 @base
Kick 1x25 hard, 1x25 ez
2x25 hard, 1x25 ez
3x25 hard, 1x25 ez
4x25 hard, 1x25 ez
5x25 hard, 1x25 ez
6x25 hard, 1x25 ez
7x25 hard, 1x25 ez
8x25 hard, 1x25 ez
Swim 8x75 @base
1&2=50fr/25fl 3&4=50fr/25ba
5&6=50fr/25br 7&8=50fr/25fr


01/18/02 Fri - 2500m
Pull 100 200 300 200 100
Swim 4x(4x100), rest 1 double descend


01/21/02 Mon - 2750m
Pull 5x150
Swim 1x400 @base
2x300 @base
3x200 @base
4x100 @base


01/22/02 Tue
AM - 2500m
Pull 100 200 300 200, 100 1:35/100
Main 4 times through:
50 ez non-free, 100 IM hard,
50 ez non-free, 200 IM hard
PM - 2300m
Pull 100 ez, 200 ez,
300 neg split, 200 fast 100 fast
Main 4x25 fl d1-4, 100 fr ez
4x50 fl/ba @1 d1-4, 100 fr med
4x75 fl/ba/br @base d1-4, 100 fr fast
4x100 fl/ba/br/fr @2 d1-4, 100 fr hardest


01/23/02 Wed
AM - 3000m
Pull 8x75 @1:10
Swim 6x100 @base, 2x100 @b-10, rest 1
4x100 @base, 4x100 @b-10, rest 1
2x100 @base, 6x100 @b-10, rest 1
PM - same as AM, but each lane could choose
Either no breaks @base & b-5
Or breaks @b-5 & b-10
Lanes choosing breaks did not make it.


01/24/02 Thu - 2400m
Pull 400 4x100 400
Kick 1x50 hard, 25 ez
2x50 hard, 25 ez
3x50 hard, 25 ez
4x50 hard, 25 ez
5x50 hard, 25 ez
6x50 hard, 25 ez


01/28/02 Mon
AM - 2300m
Pull 12x50 @base
Swim 5x400
PM - 2300m
Pull 12x50
Swim 4x200
3x200
2x200
1x200


01/29/02 Tue - 2400m
Pull 3x300
Medley 3x(4x25fl, 3x50ba, 2x75br, 100IM)


01/30/02 Wed - 2700m
Pull 6x100 @b+05, 4x100 @base
Swim 5x100 @base, 3x100 @b-5
4x100 @b-05, 2x100 @b-10
2x100 @b-10, 1x100 @b-15 {1:14}


01/31/02 Thu
AM - 2400m
Pull 12x75
Kick 5x(4x50 IM order, 4x25 flutter)
PM - 2100m
Pull 12x75
Kick 3x(200IM, 8x25 2 each)


02/04/02 Mon - 2400m
3x200 @base, 1x200 @b-10, no break
2x200 @base, 2x200 @b-10, no break
1x200 @base, 3x200 @b-10


02/05/02 Tue - 2200m
Pull 5x200
Main 24x50 @1
6 br, 4 ba, 2 fl, 2 br, 4 ba, 6 fl
1 min rest between sets


02/06/02 Wed - 2700m
Pull 12x75
Main descend by set:
6x100 @b-5
6x100 @base
6x100 @b+5


02/08/02 Fri - 2200m
Pull 6x150 breathe 3,5,7 by 50
Main 25 hard/25 ez
50 hard/50ez
75/75, 100/100
100/100, 75/75, 50/50, 25/25
100 ez
Cooldown 12x25 alt choice/uw kick


02/11/02 Mon - 3100m
Pull 8x100 @b+5 75fr/25non-fr
Swim 3x(3x100 @b d1-3, 300 at #3 pace), rest 1


02/12/02 Tue - 2500m
Pull 100 200 300 200 100
Main 8x25 IM order, 1x200 fr
4x50 IM order, 2x100 fr
2x100 IM, 4x50 fr
1x200 IM, 8x25 fr


02/13/02 Wed - 2400m
Pull 1x400, 2x200, 4x100
Swim 4x100, 2x200, 1x400


02/14/02 Thu - 2400m
Pull 8x125 breath 3/5/7/5/3 by 25
Kick 10x100: 4, rest 1, 3, r1, 2, r1, 1
Swim 200 ez
Sprint 8x25


02/15/02 Fri - 2800m
Pull 300, 2x200, 3x100 @base
Swim 40x50: 8,6,4,2,2,4,6,8
descend by set: 8-2,2-8
rest :30 between sets


02/18/02 Mon - 2600m
Pull 4x200
Swim 3x(300 @base, 3x100 @base d1-3)


02/19/02 Tue
AM - 2000m
Pull 50, 150, 250, 250, 150, 50
Medley 3 times through:
25 stroke, 50 free
50 stroke, 50 free
75 stroke, 50 free
100 IM
PM - 2100m
Pull 8x75 @2:10
IM 4x125 fl/ba/ba/br/br
4x125 fl/ba/br/fr/fr
4x125 fl/ba/br/fr/fl


02/20/02 Wed - 2900m
Pull 3x300
Swim 10x100 @b-5
5x100 @base
5x100 @b+5


02/21/02 Thu - 2100m
Pull 300, 3x100 d1-3, 300 @base
Kick 4x75 - 25 hard, 50 ez @base
Kick 4x75 - 50 hard, 25 ez @base
Kick 4x75 - 75 hard @base


02/22/02 Fri - 2600m
Pull 6x150
Swim 4x100 ez, 100 hard @base
3x100 ez, 100 hard @base
2x100 ez, 100 hard @base
1x100 ez, 100 hard @base
1x100 hard
8x25 alt sprint/ez


02/25/02 Mon - 2600m
Pull 12x50
Main 3x4x150 d1-4, steady 5-8, desc 9-12
100 ez
Sprint: 8x25 alt sprint, ez


02/26/02 Tue - 2100m
Pull 3x(200, 2x100) set1&2@b-5, set3@b-10
Main 3x(200IM d1-3, 8x25k alt hard/ez)
cd 100
8x25 alt hard medley, ez free


02/27/02 Wed - 3600m
10x100 @base, 6x100 @b-5 pull
8x100 @b-05, 4x100 @b-10 swim
6x100 @b-10, 2x100 @b-15


March-April - Carlsbad pool closed for repairs


04/22/02 Mon - 2350m
Pull 4x150
Main 5x300
200 ez
50 for time


04/29/02 Mon - 2600m
Pull 8x75 fr/fr/ba
Swim 5x(200 b-10, 2x100 @b-5)


04/30/02 Tue - 2100m
Pull 9x100
Main 6x25 drill or fly, 150 fr
3x50 drill or fly, 2x75 fr
2x75 drill or fly, 3x50 fr
150 drill or fly, 6x25 fr


05/01/02 Wed - 3000m
Pull 6x100 @b+5
Main 3x200, 1x200
2x200, 2x200
1x200, 3x200


05/03/02 Fri - 1775m
pull 8x75 50fr/25dr
Main 150, 100, 75, 50, 25
100, 75, 50, 25
75, 50, 25
50, 25
12x25 sprint effort, no glide, quick catch


05/08/02 Wed - 3000m
Pull 12x50
Main 6x100 @b+15, 4x100 @b+10
5x100 @b+10, 3x100 @b+5
4x100 @b+05, 2x100 @base


05/23/02 Thu - 2600m
Pull 4x200
Main 12x50 @1 (6 br, 4 ba, 2 fl), rest :30
12x50 @1 (2 br, 4 ba, 6 fl)
200 easy
Kick 4x100 d1-4


05/24/02 Fri - 2500m
Pull 8x125 @2
Main 5x100 @b+5 d1-5, rest 1
5x100 @b+5 d1-5, rest 1
5x100 @base d1-5, rest 1


05/29/02 Wed - 2850m
Pull 3x200
Swim 300, 2x150
300, 3x150
300, 4x150


05/31/02 Wed - 2300m
Pull 8x100 @b+5
Main 300
3x100 @b+5, 3x100 @base, 3x100 @b-5
300


06/03/02 Mon - 2700m
Pull 12x75
Main 6x300 d1-3, 4-6


06/04/02 Tue - 2500m
Pull 5x200
Kick 4x100 @b
3x100 @b-5
2x100 @b-10
1x100 hard
100 ez
Medley 16x25 @:30 4 each stroke, d1-4


06/05/02 Wed - 2700m
Pull 6x100
Main 4x150, 8x75
2x150, 4x75
1x150, 2x75


06/06/02 Thu - 2600m
Pull 8x125
Main 8x25 IM order @:30, 1x200 fr
4x50 IM order @1, 2x100 fr
2x100 IM, 4x50 fr
1x200 IM, 8x25 fr


06/07/02 Fri - 2500m
Pull 300, 2x150, 4x75
Main 4x4x100 @b+10 3ez/1hard, desc by set


06/08/02 Sat - 2900m
Pull 200, 2x150, 2x100
Main 5x100 @base ez, 200 hard
4x100 @base mod, 200 hard
3x100 @base mod, 200 hard
2x100 @base hard, 200 hard


06/10/02 Mon - 2600m
Pull 8x100 @base
Main 3x3x200 2ez/1hard


06/12/02 Wed - 2600m
Pull 12x50 @base
Main 4x100 @base, 1x100 @b-10
3x100 @base, 2x100 @b-10
2x100 @base, 3x100 @b-10
1x100 @base, 4x100 @b-10
Jeff Pease turns 49 - 49 100s breaststroke


06/14/02 Fri - 2100m
Pull 8x75 (50fr/25stroke)
Main 4x100 ez, 1x100 hard @base
3x100 ez, 1x100 hard @base
2x100 ez, 1x100 hard @base
1x100 ez, 1x100 hard @base
1x100 hard


06/17/02 Mon - 2800m
Pull 200, 4x100, 200 @b+5
Main 1x400
2x300
3x200
4x100


06/18/02 Tue - 2900m
Pull 6x150
Main 4x125 25fl/50ba/50br
4x125 25fl/25ba/25br/50fr
4x125 25fl/25ba/25br/25fr/25fl


06/19/02 Wed - 3000m
Pull 4x150
Main 4x(300, 3x100)


06/20/02 Thu - 2550m
Pull 3x3x100 desc by set 1-3
Main 3x8x50 set1=fl/ba, set2=ba/br, set3=br/fr
Kick 9x50 d1-3


06/21/02 Fri
Pull 5x200
Main 6x(100 mod, 75 hard, 50 mod, 25 hard)


07/03/02 Wed - 2600m
Pull 12x50
Swim 10x100 @b-05
5x100 @b+05
5x100 @b+15


07/05/02 Fri - 2200m
Pull 8x75 @b-15 (50fr/25ba)
Swim 4x(200 moderate, 8x25 hard)


07/08/02 Mon - 2400m
Pull 3x300
Swim 8x125 steady, rest 1
4x125 d1-4


07/09/02 Tue - 2200m
Pull 1x200, 4x100, 8x50
Main 8x25 2 each stroke, 1x200 fr
4x50 1 each stroke, 2x100 fr
2x100 IM, 4x50 fr
1x200 IM, 8x50 fr


07/10/02 Wed - 2400m
Pull 12x50
Main 3x3x200 set1=steady, 2=des1-3, 3=hard


07/11/02 Thu - 2750m
Pull 8x125
Main 8x25k, 4x100 IM
6x25k, 2x100 IM
4x25k, 1x100 IM
200 ez
Sprint 16x25, 3hard/1ez


07/12/02 Fri - 2600m
Pull 12x50
Swim 40x50 8 6 4 2 2 4 6 8, d8-2&2-8


07/15/02 Mon - 2700m
3x3x300 set 1=pull 2=steady 3=desc1-3


07/16/02 Tue - 2500m
Pull 9x100
Main 4x(200 IM d1-4, 8x25 k alt ez/hard)


07/17/02 Wed - 2600m
Pull 8x75 50fr/25ba
Main 4x100 @base, 1x100 @b-10
3x100 @base, 2x100 @b-10
2x100 @base, 3x100 @b-10
1x100 @base, 4x100 @b-10


07/18/02 Thu - 2550m
Pull 400, 2x200, 4x100 @base
Main 3x150IM 25fl/50ba/50br/25fr
3x150IM 25fl/25ba/25br/75fr
3x150IM 25fl/25ba/25br/50fr/25fl


07/19/02 Fri - 2300m
Pull 100 200 300 200 100
Main 4x50 hard, 200 ez
2x100 @b+5 hard, 200 ez
1x200 hard, 200 ez
8x25


07/22/02 Mon - 2800m
Pull 8x125
Main 3x(3x100 d1-3, 300), rest 1


07/23/02 Tue - 2100m
Pull 12x50
Main 3 times through
4x25 fl
3x50 fl/ba
2x75 fl/ba/br
1x100 IM


07/24/02 Wed - 2600m
Pull 8x75 50fr/25ba
Swim 400
4x100 @b+10
4x100 @b+5
4x100 @base
400


07/25/02 Thu - 1800m
Pull 8x75 50fr/25ba
Main 1x100 IM, 4x25 k
2x100 IM, 8x25 k
3x100 IM, 12x25 k


07/26/02 Fri - 2800m
Pull 300, 2x150, 3x100, 4x75
Swim 4x4x100
double descend
set1@b+5, set2@b, set3@b-5, set4@b-10


07/29/02 Mon - 2700m
Pull 100 200 300 200 100
Main 4x3x150 @b+5, b, b-5, b-10


07/30/02 Tue - 2950m
Pull 6x150
Main 3x(4x25 fl, 3x50 ba, 2x75 br, 100 IM)


07/31/02 Wed - 3000m
Pull 8x75 50fr/25ba
Swim 4x200 3 mod, 1 hard
4x200 2 mod, 2 hard
4x200 1 mod, 3 hard
4x200 0 mod, 4 hard


08/01/02 Thu - 2400m
Pull 400, 4x100 d1-4 {1:20-1:12}, 400 @base
Main 3x8x50 @1 set1=fl/ba, 2=ba/br, 3=br/fr


08/02/02 Fri - 2150m
Pull 8x100 @b-5
Main 6x75 @b-05 25ez/75hard
6x75 @b-05 25hard/25ez/25hard
6x75 @b-15 desc1-4, ez5, fast 6


08/03/02 Sat - 2900m
Pull 300, 3x100, 300 @base
Main 400 steady, 300 steady, 100 hard
200 steady, 2x100 hard
100 steady, 3x100 hard
4x100 hard


08/06/02 Tue - 2300m
Pull 300, 2x150, 4x75
Main 8x25 2 each stroke, 1x200 fr
4x50 1 each stroke, 2x100 fr
2x100 IM, 4x50 fr
1x200 IM, 8x50 fr


08/07/02 Wed - 2400m
Pull 12x50
Swim 3x(3x100 @b-5 d1-3, 300)


08/09/02 Fri - 2350m
Pull 5x200
Swim 6x(100 m, 75 h, 50 m, 25 h, rest)


08/10/02 Sat - 3000m
Pull 8x125
Swim 5x100 @base d1-5
5x200 @b+10 d1-5
5x100 @b+5 d1-5


08/16/02 Fri - 2400m
Pull 300, 2x150, 4x75
Swim 6x(100 hard, 3x50 ez)


08/19/02 Mon - 2700m
Pull 100 200 300 200 100
Swim 3x3x200 double descend


08/20/02 Tue - 2100m
Pull 3x300
Swim 6x(100 IM, 4x25 kick)


08/26/02 Mon - 2600m
Pull 8x75
Swim 5x(200 @b-10 steady, 2x100 @b-5 desc by set)


08/27/02 Tue - 2600m
Pull 300, 2x150, 4x75
Main 5x(25 fl, 50 fl/ba, 75 fl/ba/br, 100 IM)
Kick 2x(25ez/25hard, 25ez/50hard, 25ez/75hard)


08/28/02 Wed - 2800m
Pull 4x200
4x5x100, no rest between sets
set 1 = 4 @base, 1 @b-10
set 2 = 3 @base, 2 @b-10
set 3 = 2 @base, 3 @b-10
set 4 = 1 @base, 4 @b-10


08/30/02 Fri - 2600m
Pull 200, 4x100, 200
Main 3x(200 @base, 3x100ez)
Kick 12x25


08/31/02 Sat 2800m
Pull 200, 4x100, 200
Main 400, 300, 200, 100, rest 1,
100, 200, 300, 400


09/02/02 Mon - Labor Day Oceanside Pier swim


09/03/02 Tue - 2150m
Pull 300, 2x150, 4x75
Main 4x(4x25, 150 IM)
set 1 = 25s fly, IM has double fly,
set 2 = ba, set 3 = br, set 4 = fr
Kick 10x25, 2x(1 ez, 1 hard, 2 ez, 2 hard)


09/04/02 Wed - 1800
Pull 3x200
Main 6x300 d1-4, 5ez, 6 hard


09/06/02 Fri - 1800m
Pull 3x300
Main 6x(50 build, 75 ez, 25 sprint)


09/09/02 Mon - 2700m
Pull 3x300
Main 400, 4x100
300, 3x100
200, 2x100


09/13/02 Fri - 1800m
Pull 4x200
Main 4x(25, 50, 75, 100) count strokes


09/16/02 Mon - 2400m
Pull 50 100 150 150 100 50 @b-5/100m
Desc 3x(100, 200, 300 @b-5 hold 100 pace for 200 & 300)


09/17/02 Tue - 2200m
Pull 300, 2x200, 3x100 @base
Main 4x75 Fl/ba/fl
4x75 Ba/br/ba
4x75 Br/fr/br
4x75 Fr/fl/fr


09/18/02 Wed - 2700m
Pull 4x300
Main 3x(100, 200 hold 100 pace, 300 ditto) d1-3


09/19/02 Thu - 2400m
Pull 6x100
Main 6x(4x75 k)


09/20/02 Fri - 3000m
Kick 4x150
Main 3x(8x75 k) @b-5, b, b+5


09/21/02 Sat - 2400m
Pull 300 200 100 @1/50
Steady: 300 200 100 @1:00/50m
Neg split: 2x150, 2x100, 2x50 @1:00/50m
Descend: 4x75, 4x50, 4x25 @1:05/50m d1-4


09/23/02 Mon - 2600m
Pull 12x50
Main 10x200 4@b, 3@b-5, 2@b-10, 1hard


09/24/02 Tue - 2400m
Pull 4x200
Main 4x(8x25 stroke (set1=fl), 2x100 IM))


09/25/02 Wed - 2600m
Pull 8x75 p/p/scull
Main 4x100 @base, 1x100 @b-5
3x100 @base, 2x100 @b-5
2x100 @base, 3x100 @b-5
1x100 @base, 4x100 @b-5


09/26/02 Thu - 2350m
Pull 3x(3x100 @b-5, rest :30) desc set 1-3 0900
Main 3x(8x50 @1)
set 1=fl/ba {ba/ba}, 2=ba/br, 3=br/fr
Kick 10x25 1hard/2ez/3hard/4hard/5ez, repeat 0250


09/27/02 Fri - 2800m
Pull 200, 4x100, 200 @base
Swim double descend 4x(4x100 @base), rest 1


09/30/02 Mon - 2400m
Pull 4x150
Main 6x300 d1-3, 4-6 faster than 1-3


10/01/02 Tue - 2250m
Pull 12x75 breathe 3/5/3
Kick 9x150


10/03/02 Wed - 2600m
Pull 12x50 breathe 3/5
Swim 400,
4x100 @b+5, 4x100 @base, 4x100 @b-5, rest 1
400 harder than 1st


10/04/02 Thu - 2300m
Pull 300, 2x150, 4x75
Main 4x(4x25 kick, 3x50 swim, 100 IM)


10/05/02 Fri - 2200m
Pull 4x200
Swim 5x(100 @b+5, 2x50 @b+5, 4x25 @b+5) desc1-5


10/06/02 Sat - 3000m
Pull 100, 200, 300, 200, 100 @base
Swim 200ez, 100mod, 50hard, 50ez, 100mod, 200 hard
50ez, 100mod, 200mod, 50ez, 100mod, 200 hard
200ez, 100mod, 50hard, 50ez, 100mod, 200 hard


10/25/02 Fri - 2500m
Pull 8x125
Main 3x6x75 @b-15
1=2ez/1hard, 2=ez/hard, 3=1ez/2hard


10/26/02 Sat - 2525m
Pull 100 200 200 100
Kick 6x50 d1-3, 4-6
Swim 400 mod, 3x100 d1-3
400 mod, 2x100 d1-2
400 mod, 1x100 hard
25 sprint


10/28/02 Mon - 2600m
Pull 12x50
Swim 400, 2x200, 4x100, rest 1, 2x200, 400
2nd half faster than first


10/29/02 Tue - 2350m
Pull 5x200
Medley 3x(4x25 k, 7x50 medley:
fl, fl/ba, ba, ba/br, br, br/fr, fr, rest :30)


10/30/02 Wed - 2600m
Pull 8x100 @base fr/fr/fr/ba
Main 3x150 @b, 1x150 @b-05, no rest
2x150 @b, 2x150 @b-05, no rest
1x150 @b, 3x150 @b-05


10/31/02 Thu - 2600m
Pull 8x75 breath 3/5/7
Main 4x(4x25 d, 3x50 k, 2x75 fl/ba/br, 1x100 fr)


11/01/02 Fri - 2500m
Pull 300, 2x150, 4x75
Main 4x4x100 @base double descend


11/02/02 Sat - 2700m
Pull 100 200 300 200 100
Swim 3x(300 fr @b, 3x100 IM @b+15)


11/04/02 Mon - 2600m
Pull 12x50
Main 400, 3x4x100 @b-5, 400


11/05/02 Tue - 1800m
Pull 8x100 @b+5
Main 25 fl, 50 fl/ba, 75 fl/ba/br, 100IM
25 ba, 50 ba/br, 75 ba/br/fr, 100IM
25 br, 50 br/fr, 75 br/fr/fl, 100IM
25 fr, 50 fr/fl, 75 fr/fl/ba, 100IM


11/06/02 Wed - 2600m
Pull 8x75
Main 4x200 @b ez, rest 1
3x200 @b moderate, rest 1
2x200 @b hard, rest 2
1x200 sprint


11/08/02 Fri - 2500m
Pull 3x300
Swim 4x(2x100 @base, 8x25}
Descend 100s by set
25s: set 1=3ez/1hard, 2=alt ez/hard,
3=1ez/3hard, 4=all hard


11/09/02 Sat - 2700m
Pull 6x150 @2:15
Swim 3x(200 negsplit, 100ez, 300, rest 1)
Descend 300s by set


11/11/02 Mon - 2600m
Pull 8x100 @base
Swim 3x150 @base, 1x150 @b-10, no rest
2x150 @base, 2x150 @b-10, rest 1
1x150 @base, 3x150 @b-10


11/12/02 Tue - 2400m
Pull 300, 2x150, 4x75
Swim 5x(100k, 100 IM, 100 fr)


11/13/02 Wed - 2500m
Pull 6x150
Main 400 steady, 2x200, rest 1
4x100 @b+5 d1-4, rest 1
8x25 @:55 all hard


11/14/02 Thu - 2450m
Pull 8x75 breath 3/5/7
Main 8x25 IM, 1x200 fr, rest 1
4x50 medley, 2x100 @b+15 fr, rest 1
2x100 @b+30 IM, 4x50 @b+5 fr, rest 1
1x200 IM, 8x25 @:30 fr
10x25 k 2x(hard/ez/hard/hard/ez)


11/15/02 Fri
AM - 2400m
Pull 300, 3x100, 300
Swim 4x100 @base ez, 100 hard
3x100 @base ez, 100 hard
2x100 @base ez, 100 hard
1x100 @base ez, 100 hard
100 hard
PM - 3200m
4x(300 @b, 200 @b-5, 3x100 @b-10)


11/18/02 Mon - 2600m
Pull 12x50
Main 10x100 @b-5
5x100 @base
5x100 @b+5


11/19/02 Tue - 2500m
Pull 100 150 200 150 100
Main 2x(4x25 k, 100 IM, 100 fr,
Drill 4x50 scull/drill,
IM 2x200 fl/fr/ba/fr/br/fr/fr/fr)


11/20/02 Wed - 2000m
Pull 5x200 @b-10 steady
Swim 5x200 @b-10 steady
5x200 @base d1-5


11/21/02 Thu - 2400m
Pull 8x75
Main 3x4x150
set 1=fl/fr/ba/fr/br/fr
set 2=100IM/50fr
set 3=100IM/fr/fl


11/22/02 Fri - 2500m
Pull 3x300
Swim 8x75 hard 4&8
12x50 hard 3,6,9,12
16x25 all hard


11/23/02 Sat - 1350m
Pull 6x125 breath 3/5/7/5/3
@ Lane1=1:50, 2=1:55, 3=2, 4=2:05, 5=2:20
Swim 8x25 (2 ea), 200 fr
@ Lane 1=:25/2:50, 2=:30/3, 3=:30/:3:10,
4=:30,3:20, 5=:40,3:40
Swim 4x50 (1 ea), 2x100 fr
Lane 1=1:50/1:25, 2=:50/1:30, 3=:55/1:35,
4=1/1:40, 5=1:10/1:55, 6=1:10/2:10
Swim 2x100 IM, 4x50 fr
Lane 1=1:40/:55, 2=1:45/:55, 3=1:50/:1, 4=?
Swim 200 IM, 8x25 fr
Lane 1=3:30/:25, 2=3:40/:25,
4=3:50/:30, 5=4/:30, 6=4:20/:35


11/26/02 Tue - 2400m
Pull 300 2x150 4x75
Main 8x50 fl/ba
8x50 ba/br
8x50 br/fr
Kick 4x75 @b+10 ez/hard/hard


11/27/02 Wed - 3000m
Pull 8x75
Swim 3x200 @b-5, 1x200 @b-15
2x200 @b-5, 2x200 @b-15, rest :30
1x200 @b-5, 3x200 @b-15
Lane 1=2:50/2:40, 2=3:00/2:50, 3=3:10/3:00
Lane 4=3:20/3:10, 5=3:40/3:30, 6=4:20/4:10


11/29/02 Fri - 2800m
Pull 4x200 (lanes 6&7 3x200)
Swim 40x50 8,6,4,2, rest 1, 2,4,6,8 d8-2&2-8
Lanes 1@base, 2&3@:50, 4&5@:55, 6&7@1:10


12/02/02 Mon - 2700m
3x3x300 set 1=pull, set 2=steady, set 3=desc


12/03/02 Tue - 2400m
Pull 8x100 75p/25scull
Main 8x25 medley, 1x200 fr
4x50 medley, 2x100 fr
2x100 IM, 4x50 fr
1x200 IM 8x25 fr


12/04/02 Wed - 2900m
Pull 10x50
Main 4x4x150
@ lane1=2:10 2=2:20, 3=2:30
set 1&3=steady, 2&4=desc1-4


12/05/02 Thu - 2800m
Pull 8x100 @base
Main 4x25 fl, 3x50 fl/ba, 2x75 fl/ba/br, 100 IM
4x25 ba, 3x50 ba/br, 2x75 ba/br/fr, 100 IM
4x25 br, 3x50 br/fr, 2x75 br/fl/fr, 100 IM
4x25 fr, 3x50 fr/fl, 2x75 fr/fl/ba, 100 IM


12/06/02 Fri - 2400m
Pull 8x75
Main 3x(200 @base, 2x100 @b-5, 4x50 @base)


12/09/02 Mon - 3000m
Pull 12x75
Swim 4x150 steady
3x300 d1-3
4x150 hold fast


12/11/02 Wed - 2600m
Pull 3x200 @b-10
Swim 4x100 @base, 1x100 @b-5, no rest
3x100 @base, 2x100 @b-5, no rest
2x100 @base, 3x100 @b-5, no rest
1x100 @base, 4x100 @b-5, no rest


12/13/02 Fri - 2500m
Pull 300 2x100 4x75
Swim 8x25 steady, 1x200 hard
4x50 steady, 2x100 hard
2x100 steady, 4x50 hard
1x200 steady, 8x25 hard


12/16/02 Mon - 2600m
Pull 8x75
Swim 4x4x125 set 1&2=steady, 3=desc, 4=hard


12/17/02 Tue - 2000m
Pull 4x200
Main 3x8x50 set1=fl/ba, 2=ba/br, 3=br/fr


12/18/02 Wed - 3000m
Pull 4x150
Swim 3x4x200 desc by set


12/19/02 Thu - 2200m
Pull 8x75 breath 3/5/7
Main 8x25 medley, 1x200 fr
4x50 medley, 2x100 fr
2x100 IM, 4x50 fr
1x200 IM, 8x25 fr


12/20/02 Fri
AM - 2350m
Pull 3x150
Swim 8x50 @base d1-8, 6x50 @base hold #8 speed
6x50 @base d1-6, 4x50 @base hold #6
5x50 @base d1-5, 3x50 @base hold #5
4x50 @base d1-4, 2x50 @base hold #4
PM - 2900m
Pull 3x300
Swim 40x50 @b+5,
8,6,4,2,2,4,6,8 d8-2&2-8
rest 1:00 between sets


12/23/02 Mon - 2400m
Pull 12x50
Swim 6x300 d1-3,4-6


12/27/02 Fri - 2100m
Pull 3x200
Swim 3x5x100 @b+5 double desc


12/30/02 Mon - 2400m
Pull 8x75 (50fr/25nonfree)
Swim 3x(3x100 @base, 300 d1-3, rest 1)


FULLCOMM!MENT
REAL ESTATE
North San Diego County

Valid XHTML 1.0 Transitional