Carlsbad Masters Swimming 

Masters Workouts 2003

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


1/3/3 Fri - 2400m
Pull 100 200 300 200 100
Swim 15x100 @base
4e/1f, break, 3e/1f, break
2e/1f, break, 1e/1f, break, 1f


1/13/3 Mon - 2600m
Pull 8x75 - 50Fr/25Ba
Swim Descend: 400 300 200 100, rest 1,
Descend: 100 200 300 400


1/14/3 Tue - 2400m
Pull 12x50 evens=breathe 3/5, odds=breathe 5/7
Swim 3x4x150 IM
set 1 = fl/ba/ba/br/br/fr
set 2 = fl/ba/br/fr/fr/fr
set 3 = fl/ba/br/fr/fr/fl
Breast: "swim downhill"


1/15/3 Wed - 2900m
Pull 100 200 300 200 100
4x4x125
set1=3steady/1fast, set2=2steady/2fast,
set3=1steady/3fast, set4=4fast


1/16/3 Thu - 2600m
Pull 4x125 breathe3/5/7/5/3
4x(4x25k, 3x50 fl,ba,br, 2x75 fr, 100 IM)


1/17/03 Fri - 2600m
Pull 12x50
1x200 fast, 2x100 ez
2x100 fast, 2x100 ez
4x50 fast, 2x100 ez
8x25 fast, 2x100 ez


1/21/03 Tue - 2400m
Pull 300 2x150 4x75
3x5x100
100fr, 25st/75fr, 50st/50fr, 75st/25fr, 100st
set 1 st=fly, set 2 st=back, set 3 st=breast


1/22/03 Wed
AM - 2600m
Pull 6x100 breathe 3/5/7/5
Swim @base
400 neg split, 4x100
300 neg split, 3x100
200 neg split, 2x100
100 easy, 1x100
PM - 3000m
Pull 6x100 breathe 3/5/7/5
Swim 3x4x200 set1@bsae, set2@b-:05, set3@b-:10


1/23/03 Thu - 2050m
Pull 12x50
3 times through:
Kick 4x25
150 IM - 50fl/25ba/25br/50fr
150 IM - 25fl/50ba/25br/50fr
150 IM - 25fl/25ba/50br/50fr


1/24/03 Fri - 2800m
Pull 300, 2x200, 3x100
Swim 40x50 -
8x50 easy, 6x50 steady, 4x50 strong, 2x50 fast
break
2x50 easy, 4x50 steady, 6x50 strong, 8x50 fast


1/25/03 Sat - 2900m
Pull 100, 200, 300, 200, 100
Swim @base
5x200 heart rate 140
3x200 heart rate 150
2x200 heart rate 170


1/27/03 Mon - 2700m
Pull 3x300
Swim 3x300 d1-3, rest
3x300 d1-3


2/10/03 Mon - 2800m
Pull 8x50
Swim 3x4x200


2/11/03 Tue - 2700m
Pull 300, 2x150, 4x75
6x(100k, 100IM, 100Fr)


2/12/03 Wed - 2700m
Pull 3x300
Swim 3x300 neg split
3x300 d1-3


2/13/03 Thu - 2100m
Pull 6x150 breathe 3/5/7 by 50
3x8x50 set1=fl/ba, 2=ba/br, 3=br/fr


2/14/03 Fri - 2600m
Pull 6x150
1x200 hard, 2x100 ez
2x100 hard, 2x100 ez
4x50 hard, 2x100 ez
8x25 hard, 2x100 ez


2/17/03 Mon - 2900m
Pull 300 2x150 4x75
4x100 @base, 1x100 @b-:05
3x100 @base, 2x100 @b-:05
2x100 @base, 3x100 @b-:05
1x100 @base, 4x100 @b-:05
Cd


2/18/03 Tue - 2700m
Pull 4x200
5x(2x25k, 2x25scull, 100 IM, 100 fr)


2/19/03 Wed - 3000m
Pull 8x100 @b+:05, 4x100 @base
Swim 6x100 @base, 3x100 @b-:05
4x100 @b-:05, 2x100 @b-:10
2x100 @b, rest :30, 1x100 hard


2/20/03 Thu - 2400m
Pull 6x150
8x25 medley, 1x200 fr
4x50 medley, 2x100 fr
2x100 IM, 4x50 fr
1x200 IM, 8x25 fr


2/21/03 Fri - 2400m
Pull 300, 3x100 d1-3, 300
Swim 15x100
4 steady, 1 fast, break
3 steady, 1 fast, break
2 steady, 1 fast, break
1 steady, 1 fast, break
1 fast


2/24/03 Mon - 3300m
Pull 12x50
Swim 3x3x300 @base d1-3


2/25/03 Tue - 2300m
Pull 400, 2x200, 4x100
Drill work:
Vertical kick 5/twist
Swim w/ twist kick every 3


2/26/03 Wed
AM - 2400m
Pull 6x100 @base
Swim 6x300 d1-4, ez 5, hard 6
PM - 2400m
Pull 6x100 @b-:05
Swim 3x6x100 set1@b-:05, 2@b-:10, 3@b-:15


2/28/03 Fri - 2700m
Pull 3x200 @b-:10
8x50 @base steady, 4x50 @b+:30 fast
6x50 @base steady, 3x50 @b+:30 fast
8x50 @base steady, 4x50 @b+:30 fast
6x50 @base steady, 3x50 @b+:30 fast


3/3/03 Mon - 2700m
Pull 3x300
Swim 3x300 d1-3
3x300 hold at last pace


3/4/03 Tue - 2200m
Pull 400 300 200 100
3x8x50 @1:00, set1=fl/ba, 2=ba/br, 3=br/fr


3/5/03 Wed - 2400m
Pull 8x75
Swim 300
4x100 @base
4x100 @b-:05
4x100 @b-:10
300


3/6/03 Thu - 2500m
Pull 6x150
4x(4x25k, 100 IM, 100 drill or stroke, 100 fr)


3/7/03 Fri - 1500m
Pull 300, 3x100, 300
Swim 200 steady, 1x200 hard
200 steady, 2x100 hard
200 steady, 4x50 hard
200 steady, 8x25 hard


3/10/03 Mon - 2700m
Pull 300, 2x150, 4x75
Swim 3x3x200 d1-3


3/12/03 Wed - 2550m
Pull 6x125
Swim 3x(3x100 d1-3, 300)


3/13/03 Thu - 2600m
Pull 5x200
4x25 Kick, 4x50 drill/swim, 4x75 Free
4x100 IM
4x75 Free, 4x50 drill/swim, 4x25 Kick


3/14/03 Fri - 2300m
Pull 4x200
3x ( 200 (100fast/100easy), break
( 150 ( 75fast/ 75easy), break
( 100 ( 50fast/ 50easy), break
( 50 ( 25fast/ 25easy)


3/15/03 Sat - 3000m
Pull 300, 4x50, 300, 4x50
2x5x200 d1-3, 4=easy, 5=fast


3/17/03 Mon - 2400m
Pull 6x100 @base, 4x100 @b-:05
Swim 5x100 @b-:05, 3x100 @b-:10
4x100 @b-:10, 2x100 @b-:15


3/19/03 Wed - 2900m
Pull 300, 3x100, 300
Swim 400, 2x200, 4x100, 2x200, 400


3/20/03 Thu - 2400m
Pull 5x200
4x25 k, 100 IM
4x50 d/s, 100 IM
4x75 k/d/s, 100 IM
4x50 d/s, 100 IM
4x25 k, 100 IM


3/21/03 Fri - 2600m
Pull 12x50 @:45 0600
Swim 4x100 @b-:05, 1x100 @b-:10
3x100 @b-:05, 2x100 @b-:10
2x100 @b-:05, 3x100 @b-:10
1x100 @b-:05, 4x100 @b-:10


3/24/03 Mon - 2600m
Pull 4x200
Swim 3x(300 @b, 3x100 @b-:05 d1-3)


3/25/03 Tue - 2600m
Pull 6x150
( 100k @b+:15
6x ( 100IM @b+:15
( 100fr @b+:30
( rest :30
(harder set than it looks on paper!)


3/26/03 Wed - 2600m
Pull 8x75 (50fr/25nonfree)
Swim 10x200 @b: 4, 3, 2, 1


3/27/03 Thu - 1950
Pull 6x125
4x(4x50 k/s, 2x100 IM or drill)


3/28/03 Fri - 2300m
Pull 3x300
Swim Hold same pace on all fast swims:
1x100 @b+:05 fast, 1x100 ez, rest :30
2x100 @b+:05 fast, 1x100 ez, rest :30
3x100 @b+:05 fast, 1x100 ez, rest :30
4x100 @b+:05 fast, 1x100 ez, rest :30


3/29/03 Sat - 2900m
Pull 8x100 @b
Swim 3x ( 6x50 @b d1-3,4-6
( 2x200 @b


3/31/03 Mon - 2500m
Pull 10x50
Swim 400, 2x200, 4x100, 2x200, 400


4/1/03 Tue - 2700m
Pull 300 2x150 4x75
4x150 IM w/ 50ba & 50 fr
4x150 IM w/ 50fl & 50 br
4x150 IM w/ 50fr & 25non-free


4/5/03 Sat - 3000m
Pull 10x100
Swim 20x100:
8@b+5 6@base 4@b-5 2@b-10


4/7/03 Mon - 2900m
Pull 100 200 300 200 100
Swim 300, 2x150, 4x75, break
2x150, 4x75, break
4x75


4/8/03 Tue - 2400m
Pull 300 3x100 desc1-3, 300
3x(4x25k 3x50d/s 2x75fr 1x100IM)


4/9/03 Wed - 2600m
Pull 12x50
4x100 @b+5, 1x100 @b-5, no rest
3x100 @b+5, 2x100 @b-5, no rest
2x100 @b+5, 3x100 @b-5, rest :30
1x100 @b+5, 4x100 @b-5


4/11/03 Fri - 2600m
Pull 8x100
Swim 3x6x75
Set 1 = 2 easy / 1 hard
Set 2 = alt easy / hard
Set 3 = 1 easy / 2 hard


4/15/03 Tue - 2250m
Pull 8x100
Medley
4x(100, 75, 50, 25)
set 1,3 = 100 IM, 75 fl/ba/br, 50 fl/ba, 25 fl
set 2,4 = 100 IM, 75 ba/br/fr, 50 br/fr, 25 fr
Kick 18x25 build/hard/ez


4/16/03 Wed - 2750m
Pull 10x75
Swim 1x400, 2x300, 3x200, 4x100


4/18/03 Fri - 2300m
Pull 200, 2x100, 4x50
Swim 4x100 @base, d1-4, 8x25 @b+5 fast/ez
3x100 @base, d1-3, 6x25 @b+5 fast/ez
2x100 @base, d1-2, 4x25 @b+5 fast/ez
1x100 @base, 2x25 @b+5 fast/ez


4/21/03 Mon - 2600m
Pull 8x100 (75fr/25nonfree)
Swim 4x150 @b, 3 steady, 1 hard
4x150 @b, 2 steady, 1 hard
4x150 @b, 1 steady, 3 hard


4/22/03 Tue - 2400m
Pull 300 3x100 300
3x(4x25 fl, 3x50 ba, 2x75 br, 1x100 IM)


4/23/03 Wed - 3000m
Pull 8x125 breathe3/5/3/5/3
Swim 1x400 @b-:20
4x100 @b+:05
4x100 @base
4x100 @b-:05
1x400


4/24/03 Thu - 2300m
Pull 12x50
Medley - 4 times through:
200 IM descend 1-4 by set
8x25 k, alt easy/hard, 2 each
rest :30
Kick 50 easy, 50 sprint


4/25/03 Fri - 2200m
Pull 3x200
Swim 4x4x100 @b+5 double descend


4/26/03 Sat - 2800m
Pull 50 100 150 200 150 100 50
Swim 400 300 200 100 break
300 200 100 break
200 100 break
100


4/28/03 Mon
AM - 2600m
Pull 12x50 breathe3/5
Swim 400, 3x4x100, 400
PM - 2600m
Pull 12x50 breathe3/5
Swim 400 @b steady, 4x100 @b-:05 d1-4
300 @b steady, 3x100 @b-:05 d1-3
200 @b steady, 2x100 @b-:05 d1-3
100 @b steady, 2x100 @b-:05 d1-3


4/29/03 Tue - 2100m
Pull 4x150
Medley - 3 times through:
4x25 kick
3x50 stroke (1 each fl, ba, br)
2x75 free
100 IM


4/30/03 Wed - 3000m
Pull 6x100
Swim 6x100 @b+:10, 4x100 @b+:05
5x100 @b+:05, 3x100 @base
4x100 @base, 2x100 @b-:05


5/1/03 Thu - 2350m
Pull 300 2x150 4x75
Medley 3x8x50 set1=fl/ba, 2=ba/br, 3=br/fr
Kick 10x25 odd=build, even=1/2 fast 1/2 ez


5/5/03 Mon
AM - 2500m
Pull 12x50
8x100 @b+:10, 4x100 @b+:05
4x100 @b+:05, 3x100 @base
PM - 2600m
Pull 8x125
Swim 1x400 neg split
2x200 hold 400 pace
4x100 d1-4
8x50 alt ez/hard


5/6/03 Tue - 2200m
Pull 5x200
Medley 4x4x75 set1&3=fl/ba/br, 2&4=ba/br/fr


5/7/03 Wed - 2600m
Pull 4x150
4x100 @b+:05, 1x100 @base
3x100 @b+:05, 2x100 @base
2x100 @b+:05, 3x100 @base
1x100 @b+:05, 4x100 @base


5/8/03 Thu - 2100m
Pull 300 2x150 4x75
Medley - 3 times through:
4x50*, 100IM, 100fr
*set1=kick medley/swim fr, set2=d/s, set3=s/s


5/9/03 Fri - 2650m
Pull 3x100
Swim 3x100, 6x50, 12x25
2x100, 4x50, 6x25
1x100, 2x50, 4x25


5/10/03 Sat - 2900m
Pull 300 3x100 150 3x50
Swim 4x(4x50 @b d1-4, 300)


5/12/03 Mon - 2800m
Pull 4x200
Swim 2x(400 300 200 100)


5/13/03 Tue- 2400m
Pull 300 2x150 4x75
Swim 3x500 w/ 30sec


5/21/03 Wed - 2400m
Pull 300 3x100 300
Swim 300 3x3x100 300


5/22/03 Thu - 2700m
Pull 300 3x100 300
Medley 3x4x150IM
Set 1 = 25fl/50ba/25br/50fr
Set 2 = 50fl/25ba/50br/25fr
Set 3 = 25fl/25ba/25br/25fr/25fr/25st


5/23/03 Fri - 2500m
Pull 5x200
Swim 4x100 steady, 1x100 fast
3x100 steady, 1x100 fast
2x100 steady, 1x100 fast
1x100 steady, 1x100 fast
1x100 fast


6/2/03 Mon - 3000m
Pull 8x75 breathe3/5/3
Swim 4x4x125 1&2=steady, 3=desc1-4, 4=hard


6/7/03 Sat - 2850
Pull 6x125
Swim @base:
1x400, 2x200, 4x100
3x100, 2x150, 1x300


6/9/03 Mon - 2600m
Pull 8x75 (50fr/25nonfree)
Swim 2x5x200 @b+10 d1-3 4ez 5fast


6/10/03 Tue 2400m
Pull 300 steady, 3x100, 300 hard
Medley 3x(4x25 fl, 3x50 ba, 2x75 br, 100 fr)


6/11/03 Wed - 2500m
Pull 10x50 @b
Swim 5x400 @b d1-5


6/12/03 Thu - 2450m
Pull 8x125 breathe3/5/7/5/3
Medley 4x4x75 1&3=fl/ba/br 2&4=ba/br/fr
Kick 10x25 - 2x(1ez/1h/2e/1h)


6/16/03 Mon - 2600m
Pull 8x75 (50s/25st)
4x100 @base d1-4, 400
3x100 @base d1-3, 300
2x100 @base d1-2, 200
100 @b+:30 easy, 100 fast


6/18/03 Wed - 2900m
Pull 300 2x150 4x75
4x100 @base, 1x100 @b-:10, no break
3x100 @base, 2x100 @b-:10, rest :30
2x100 @base, 3x100 @b-:10, rest :30
1x100 @base, 4x100 @b-:10


6/19/03 Thu - 2250m
Pull 12x75
Medley 3x3x150 IM @b+15
Set1 = 25fl/50ba/50br/25fr
Set2 = 25fl/25ba/25br/75fr
Set3 = 25fl/25ba/25br/50fr/25fl


6/20/03 Fri - 2500m
Pull 100 200 300 200 100
Swim 4x50 @1:00 hard, 200 recovery
2x100 @b+10 hard, 200 recovery
8x25 @:35 hard, 200 recovery
1x200 hard, 200 recovery


6/23/03 Mon - 3000m
Pull 12x50 breathe3, 3/5, 5, 5/7
Swim 4x4x150 set1&3 =steady, set2&4 = d1-4


6/24/03 Tue - 2400m
Pull 400 2x200 4x100
8x25 kick, 4x50 fl/ba
8x25 scull, 4x50 ba/br
8x25 kick, 4x50 br/fr


6/25/03 Wed - 2400m
Pull 8x75
Swim 6x100 @base, 4x100 @b-:05
5x100 @b-:05, 3x100 @b-:10
4x100 @b-:10, 2x100 @b+:15


6/26/03 Thu - 2500m
Pull 100 200 300 400
Medley 3x(4x25fl, 3x50ba, 2x75br, 100fr)


6/27/03 Fri - 2400m
Pull 300 2x150 4x75
Swim 6x(100 hard, 3x50 ez)
- Do not dolphin off walls
- Breathe every 3 strokes


6/30/03 Mon - 2900m
Pull 100 200 300 200 100
Swim 400, 2x300 3x200, 4x100 d1-4


7/1/03 Tue - 2500m
Pull 5x200
Medley
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/fr/fl, 100 IM


7/2/03 Wed - 2600m
Pull 12x50
Swim 2x5x200 d1-3, 4ez, 5fast


7/3/03 Thu - 2400m
Pull 300 3x100 d1-3, 300
Swim 5x(100k 100IM 100fr)


7/7/03 Mon - 2750m
Pull 5x150 @b+10 breathe 3/5/3 by 50
10x100 @b+:05, 5x100 @base, 5x100 @b-:05


7/8/03 Tue - 2250m
Pull 12x75 breathe 3/5/3
Medley 3x3x150 IM
Set1 = 25fl/50ba/25br/50fr
Set2 = 50fl/25ba/50br/25fr
Set3 = 100IM/50fr


7/11/03 Fri - 2300m
Pull 100 200 300 200 100
Swim 4x50 hard, 200 ez
2x100 hard, 200 ez
1x200 hard, 200 ez
8x25 hard


7/14/03 Mon - 2800m
Pull 4x200
4x100 @base, 1x100 @b-:05
3x100 @base, 2x100 @b-:05
2x100 @base, 3x100 @b-:05
1x100 @base, 4x100 @b-:05


7/16/03 Wed - 2900m
Pull 6x150
Swim 1x100 @base, 100
2x100 @base, 200
3x100 @base, 300
4x100 @base, 400


7/17/03 Thu - 2300m
Pull 3x3x100 d1-3
Medley 3x8x50
set1=fl/ba
set2=ba/br
set3=br/fr
Kick 8x50 ez/hard


7/18/03 Fri - 2500m
Pull 5x200
Swim 6 times through:
100 @b+:05 moderate
75 @b+:15 hard,
50 @b+:10 moderate
25 hard
Break


7/21/03 Mon - 2700m
Pull 300 3x100 300
Swim 3x4x150 descend by set 1-3


7/22/03 Tue - 2200m
Pull 5x200
Medley
8x25 kick back, 4x50 fl/ba
8x25 kick side, 4x50 ba/br
8x25 kick free, 4x50 br/fr


7/23/03 Wed - 2600m
Pull 12x50 breathe 3/5, 5/7
Swim 400 steady, 300 moderate, 200 strong, 100 fast
100 steady, 200 moderate, 300 strong, 400 fast


7/24/03 Thu - 2200m
Pull 8x75
Medley 3 times through:
4x25 medley order
100 fr @b+5
4x25 fr
100 IM
Kick 8x25 dolphin
Pull 200 ez


7/26/03 Sat - 2600m
Pull 8x75 @b+:15
Swim 8x100 @base steady
4x200 @base d1-4
4x100 @base hard


7/28/03 Mon - 3000m
Pull 8x75 @b+:15
Swim 6x100 @base, 4x100 @b-:05
5x100 @b-:05, 3x100 @b-:10
4x100 @b-:10, 2x100 @b+:15


7/29/03 Tue - 2450m
Pull 200 400 200
Swim 3x3x150 IM
Set1 = 50fl & 50br
Set2 = 50ba & 50fr,
Set3 = 100IM & 25fr & 25fl
Kick 12x25


7/30/03 Wed - 2600m
Pull 12x50 breathe 3/5, 5/7
Swim
400 steady
4x100 @b+:05
4x100 @base
4x100 @b-:05
400 fast


8/1/03 Fri - 2250m
Pull 300 2x150 300
Swim 3x6x75 @b+:15
set1 = 25H/50EZ
set2 = 25h/25e/25h,
set3 = d1-4,5e,6h


8/2/03 Sat - 2900m
Pull @b-:05: 4x100 mod 3x100 build, 2x100 d1-2
Swim 4x(3x100 @b-:05 d1-3, 200)


8/11/03 Mon - 2800m
Pull 4x200
Swim 4x100 @base, 1x100 @b-:05, no break
3x100 @base, 2x100 @b-:05, break
2x100 @base, 3x100 @b-:05, break
1x100 @base, 4x100 @b-:05


8/13/03 Wed - 2600m
Pull 12x50
1x400 @b steady
2x300 @b+5 faster
3x200 @b+10 faster
4x100 @b+:05 d1-4


8/14/03 Thu - 2450m
Pull 200 400 200
Medley 3x3x150
Set1 = 25fl/50ba/50br/25fr
Set2 = 25fl/25ba/25br/75fr
Set3 = 25fl/25ba/25br/50fr/25fl
Kick 6x50


8/15/03 Fri - 2500m
Pull 5x200
Swim 6x(100 ez, 75 h, 50 ez, 25 h)


8/18/03 Mon - 2700m
Pull 12x50 breathe 3/5
Swim 8x100 @base, 4x100 @b-:05
6x100 @b-:05, 3x100 @b-:10


8/23/03 Sat - 2900m
Pull 300 200 100 4x50
Swim 7x300 (3 steady, 1 hard, 2 steady, 1 hard)


8/27/03 Wed - 2600m
Pull 8x75
10x200 @b 4ez, 3mod, 2strong, 1hard


8/28/03 Thu - 2500m
Pull 3x300
Medley 4x4x100 IM
Set1 = fl/fl/ba/br
Set2 = fl/ba/ba/br
Set3 = fl/ba/br/br
Set4 = fl/ba/br/fr


8/29/03 Fri 2700m
Pull 6x150
Swim 200 @base, 2x100 @base, 4x50 @b
200 @b-10, 2x100 @b-5, 4x50 @b-5
200 @b-20, 2x100 @b-10, 4x50 @b-10


9/17/03 Wed - 3300m
Pull 3x200
Kick/Pull 6x50 (25k w/ paddles or board, 25 pull)
Swim 3x(400 @b neg split, 4x100 @b d1-4)


9/19/03 Fri - 2400m
Pull 8x125 breathe 3/5/7/5/3
Swim @base, steady effort, count strokes:
8x25
4x50
2x100
1x200
2x100
4x50
8x25


9/22/03 Mon - 2400m
Pull 12x50 breathe 4x(3/5/7)
Swim 6x300 @b d1-4, 5ez, 6fast


9/23/03 Tue - 2900m
Pull 100 200 300 200 100
Swim 400 300 200 100 100 200 300 400


9/24/03 Wed -
Pull 100 200 300 200 100
Swim 3x200 @b-5, 1x200 @b-15
2x200 @b-5, 2x200 @b-15
1x200 @b-5, 3x200 @b-15


9/25/03 Thu - 2050m
Pull 10x75 breathe 3/5/7
Medley 3x3x150
Set1 = fl/fr/ba/fr/br/fr
Set2 = fl/ba/ba/br/br/fr
Set3 = fl-k/fl/ba-k/ba/br-k/br


9/26/03 Fri
AM - 3300m
Pull 3x300
Swim 3x800 ez/mod/hard
PM - 2900m
Pull 3x300
Swim 40x50 @b+5, rest 1:00 between sets:
8 easy, 6 mod, 4 strong, 2 fast
2 easy, 4 mod, 6 strong, 8 fast


9/27/03 Sat - 2800m
Pull 300 2x150 3x10
Swim 400 @120bpm (heartrate), 1x100 @165bpm
400 @120bpm (heartrate), 2x100 @165bpm
400 @120bpm (heartrate), 3x100 @165bpm


9/29/03 Mon - 2600m
Pull 8x100 @base Breathe 3/5/3/5
Swim 400 steady, 4x100 steady
300 steady, 3x100 d1-3
200 hard, 2x100 hard


9/30/03 Tue - 2300m
Pull 8x100
Swim: 4x25 fl, 3x50 ba, 2x75 br, 100 fr
Kick: 4x25 fl, 3x50 ba, 2x75 br, 100 fr
Swim: 4x25 fl, 3x50 ba, 2x75 br, 100 fr


10/1/03 Wed - 2600m
Kick/Pull 12x50 (25 kick no board / 25 Pull)
Swim 400
4x100 @b+:05
4x100 @base
4x100 @b-5
400


10/2/03 Thu - 2450m
Pull 8x100 @b-:05 breathe 3/5
Medley 2x4x75 kick/drill/swim:
1=fl/ba/br 2=ba/br/fr
3=br/fr/fl 4=fr/fl/ba
Medley 3x(200fr, 6x25k)
Set1=fly kick, set2=back kick, set3=breast kick


10/3/03 Fri - 2500m
Pull 300, 3x100 d1-3, 300
4x4x100 @b+:05 double descend


10/6/03 Mon - 2900m
Pull 300 2x150 4x75
Swim 4x200 steady
3x200 strong
2x200 fast
1x200 intense


10/7/03 Tue - 2400m
Pull 300 2x150 300
Medley 4x(4x25 k, 3x50 IM, 100 fr)


10/8/03 Wed
AM - 3000m
Pull 8x75 pull/pull/drill
400, 4x4x100 d1-4, 400
PM - 4700m
Barb Sullivan 47 year birthday set
47x100 @base


10/9/03 Thu - 2400
Pull 100 200 300 200 100
Medley 3x(4x25 fl, 3x50 ba, 2x75 br, 100 fr)
set1=swim, set2=kick, set3=swim


10/10/03 Fri - 2600m
Pull 8x100
Swim 3x(4x50 @b+5, 2x100 @b+5, 200 hard)
set 1 = ez 50s, ez 100s, hard 200
set 2 = ez 50s, hard 100s, hard 200
set 3 = all hard


10/13/03 Mon - 2600m
Pull 8x75 (50fr/25non-fr)
Swim 400 ez, 300 mod, 200 strong, 100 hard
100 ez, 200 mod, 300 strong, 400 hard


10/14/03 Tue - 2600m
Pull 5x200 @b d1-3, 4ez, 5fast
Swim 4x(4x50 @b+:15 d/s medley order, 100 IM)
Kick 8x50 @b+:15 alt ez/h, h/ez


10/15/03 Wed - 3000m
Pull 8x100 @b+:10, 4x100 @b+:05
Swim 6x100 @b+:05, 3x100 @base
4x100 @base, 2x100 @b-:05
2x100 @b-:05, rest, 1x100 fast


10/16/03 Thu - 2250m
Pull 3x300 d1-3
3x(100k, 150 IM*, 200 fr)
*IM set 1 = 50fl & 50ba
set 2 = 50ba & 50br
set 3 = 50br & 50fr


10/17/03 Fri - 2300m
Pull @b-5: 200, 4x100 d1-4, 200
Swim 4x100 @base easy, 100 fast
3x100 @base easy, 100 fast
2x100 @base easy, 100 fast
1x100 @base easy, 100 fast
100 fast


10/20/03 Mon - 2900m
Swim 2x(3x400)
Set 1=broken w/:10 @200m
Set 2=broken w/:05 @100m
Set 3=straight
Kick 10x50


10/21/03 Tue - 2500m
Pull 8x75 breathe 3/5/3
Medley 8x25 medley, 1x200 fr
4x50 medley, 2x100 fr
2x100 medley, 4x50 fr
1x200 medley, 8x25 fr
Kick 6x50


10/22/03 Wed - 2400m
Pull 12x50
Swim 300
4x100 @b+5
4x100 @base
4x100 @b-5
300


10/23/03 Thu - 2400m
Pull 6x100
Main 3x(4x25k, 4x50 scull/drill, 4x75 fr/st/fr)


10/24/03 Fri - 2500m
Pull 300 2x200 300
Swim 3x(200 hard, 3x100 ez)


10/25/03 Sat - 2800m
Pull 8x100 @base
400 4x100 300 3x100 200 2x100 100 1x100 @b-:05


10/27/03 Mon - 3000m
Pull 6x150 2ez/2med/2fast
Swim 3x50, 200, 3x100, 400, rest
3x100, 400, 3x50, 200


10/28/03 Tue - off, wild fire smoke


10/29/03 Wed - 2700m
Pull 300 2x150 4x75
Main 3x(4x25 fl, 3x50 ba, 2x75 br, 100 fr)
Kick 4x75 even=f/e/f odd=e/f/f


10/31/03 Fri - 2800m
Pull 3x200
Swim 4x100 @b+:05, 1x100 @b-:05
3x100 @b+:05, 2x100 @b-:05
2x100 @b+:05, 3x100 @b-:05
1x100 @b+:05, 4x100 @b-:05


11/1/03 Sat - 2400m
Pull 6x100
Swim 4x50 @b+5, 1x200 fast
4x50 @b+5, 2x200 d1-2
4x50 @b+5, 3x200 d1-3


11/5/03 Wed - 2250m
Pull 6x125 @b-:10
Swim 300 @base
3x100 @b+5
3x100 @base
3x100 @b-5
300


11/7/03 Fri - 2600m
Pull 8x125
Swim 4x4x100 @b-:05 double descend


11/10/03 Mon - 3000m
8x100 @b+:05, 4x100 @base - Pull, break
6x100 @b+:05, 3x100 @base - Fins, break
4x100 @b+:05, 2x100 @base - Swim, no break
2x100 @b+:05, 1x100 @base - Swim


11/12/03 Wed - 2600m
Pull 8x75
Swim 5x(200 neg split, 2x100 d1-2)


11/13/03 Thu - 2550m
Pull 8x75
Medley 3x3x150
set1 = 50 fl & 50 br
set2 = 50 ba & 50 fr
set3 = 50 fr & 50 fl
Kick 20x25
4@b+10, 3@b+5, 2@b, 1@b-5,
1@b+10, 2@b+5, 3@b, 4@b-5


11/14/03 Fri
AM - 1800m
Pull 4x200
1 = straight
2 = broken 200 (2x100 1=stroke count, 2=mod)
3 = broken 200 (4x50 alt stroke count / mod)
4 = broken 200 (8x25)
Swim 5 x Broken 200 (100ez, 50build, 50hard)
PM - 3000m
Pull 300 3x100 300 0900
Swim 300 fast, 200 easy, 100 fast, 2x100 easy
200 fast, 200 easy, 100 fast, 2x100 easy
100 fast, 200 easy, 100 fast, 2x100 easy


11/17/03 Mon - 2700m
Pull 12x75 (50p/50k)
Swim 300, 3x4x100 descend by set 1-3, 300 fast


11/18/03 Tue - 2100m
Pull 300 3x100 300 0900
Main 2x(4x50 d/s, 200 mod, 4x25 st fast, 100 ez)


11/19/03 Wed - 2700m
Pull 100 200 300 200 100
Swim 6x300 d1-4, 5ez, 6fast


11/20/03 Thu - 2450m
Pull 4x200
Medley 3 times through:
4x25 kick
4x50 d/s stroke
2x75 stroke/free/stroke
100 free or IM


11/21/03 Fri - 2000m
Pull 6x100
Swim 4x50 @base fast, 100 easy
3x100 @base fast, 100 easy
2x150 @base fast, 100 easy
1x200 @base fast, 100 easy


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