Carlsbad Masters Swimming 

Masters Workouts 2007

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


12/15/07 Sat - 3000m
Pull 10x50
Swim 4x(2x100 steady, 200 descend 1-4)
3x(2x50 stroke*, 200 IM)
*stroke: set1=Fl, set2=Ba, set3=Br
Coach Kirsten P


12/14/07 Fri - 2400m
Pull 6x100 (75 pull / 25 scull)
Swim 2x100 moderate, 4x50 desc 1-4, 8x25 fast
2x100 ez/fast, 4x50 ez/fast, 8x25 easy
2x100 fast, 4x50 easy, 8x25 dive sprint
Coach AM - Jeff P, PM - Jeff G


12/13/07 Thu - 2550m
Pull 3x200
The 12 days of Christmas: 12 lengths down to 1 length
First person starts when 3rd person finishes - 1950m
300 - 12 drummers: 75 fly, 75 back, 75 breast, 75 free
275 - 11 pipers: 50 fly, 75 back, 75 breast, 75 free
250 – 10 lords 25 fly, 75 back, 75 breast, 75 free
225 – 9 ladies 75 back, 75 breast, 75 free
200 – 8 maids 50 back, 75 breast, 75 free
175 – 7 swans 25 back, 75 breast, 75 free
150 - 6 geese 75 breast, 75 free
125 - 5 golden rings 50 breast, 75 free
100 – 4 calling birds 25 breast, 75 free
75 – 3 French hens 75 free
50 – 2 turtle doves 50 free
25 – 1 partridge 25 free
Coach AM - Jeff G, PM - Niki B


12/12/07 Wed - 2500m
Pull 3x300
Swim no breaks:
100 steady, 1x100 challenge,
100 steady, 2x100 challenge,
100 steady, 3x100 challenge,
100 steady, 4x100 challenge,
Coach AM - Jeff G, PM - Jeff P


12/11/07 Tue - 2900m
Pull 12x50
Swim 4 times through:
100 Fr steady
200 IM descend 1-4 by set
8x25 kick @:30, alt easy/hard, 2 each
Coach AM & PM - Jeff G


12/10/07 Mon - 1700-3000m
Joint sendoffs, all lanes go together
Pull 1x5:00 (200-350m), 4x2:00 desc 1-4 (75-125m), rest 1:00
Swim 1x5:00 (200-350m), 2x2:00 desc 1-2 (75-125m), rest 1:00
1x5:00 (200-350m), 2x1:55 desc 1-2 (75-125m), rest 1:00
1x5:00 (200-350m), 4x1:50 desc 1-4 (75-125m), rest 1:00

12/08/07 Sat - 3200m
Pull 12x75
Swim 400 Fr, 100 IM
300 Fr, 200 IM
200 Fr, 300 IM
100 Fr, 400 IM
Sprint 12x25 alternate easy/sprint
Coach Kirsten P


12/07/07 Fri - 2700m
Pull 300 2x150 3x100
Swim 3x(6x100 @b+5, 1 min rest)
set 1 = 2 easy - 1 fast
set 2 = alternate easy - fast
set 3 = 1 easy - 2 fast
Coach AM - Sean S, PM - Jeff G


12/06/07 Thu - 2500m
Pull 4x50, 200, 3x50, 150, 2x50, 100
Swim 4 x ( 100 (25 drill / 50 stroke / 25 drill), 100 Fr )
Fly drill: 2 R-arm / 2 L-arm
Back drill: 3 strokes back / 2 strokes Free
Breast drill: exaggerate Up & out / Down & under
Free drill: 6 kicks per pull
4 x (100 (25 kick / 50 stroke / 25 kick), 100 Fr)
Coach AM - Jeff G, PM - Erik B


12/05/07 Wed - 2700m
Pull 200, 3x100, 200
Swim 400 moderate, 2x200 desc 1-2, 400 moderate, 4x100 desc 1-4
400 challenge
Coach AM & PM - Jeff P


12/04/07 Tue - 2400m
Pull 8x75 - scull last 25
Swim 8x75 - Br/Fr/Ba - 4 kick, 4 swim
8x75 - Fl/Ba/Fr - 4 2R/2L, 4 swim
8x75 - Fl/Br/Fr - 4 kick, 4 swim
Coach AM - Jeff G, PM - Niki B


12/03/07 Mon - 2725m
Pull 200, 100, 12x50 - 25 count strokes / 25 stroke deprivation
Swim Descend 1-3 @base, easy 4 @b+:30, Full Commitment 5, break
5x200, 5x100, 5x50, 5x25
Coach AM & PM - Jeff G


11/30/07 Fri - 2400m
Pull 300, 4x150
Swim 4x100, 4x75, 8x50, 12x25
odd=easy, even=fast
Kick 12x25
odd=easy, even=fast
Coach AM - Sean S, PM - Jeff G


11/29/07 Thu - 2500m
Pull 2x150 2x100 2x50 2x25
Swim 4x25 Fl, 100 Fr count strokes
4x50 Ba/Br, 100 Fr -1 strokes on even lengths
4x75 Fl/Ba/Br, 100 Fr -2 strokes on even lengths
4x100 IM, 100 Fr -3 strokes on even lengths
Kick 9x50 - 1h/1e/2h/1e/3h/1e
Coach AM - Jeff G, PM - Erik B


11/28/07 Wed - 2800m
Pull 300, 3x100, 6x50
Swim 4x200 @(200 base + :10), 200 base, b-10, b-20, break
4x200 @(200 base), b-10, b-20, b-20
Sprint 4x50 @1:00 (1/2 length fast, then recover)
Coach AM - Sean S, PM - Jeff G


11/27/07 Tue - 2200m
Kick 200
Swim 4x25 Fl, 4x50 Ba, 4x75 Br, 4x100 Fr
4x25 Fl, 4x50 Br, 4x75 Ba, 4x100 Fr
Coach AM - Sean S, PM - Niki B


11/26/07 Mon - 2700m
Pull 2x100, 300, 2x100
Swim 2x400, 4x200, 4x100 descend by set
Coach AM - Sean S, PM - Jeff G


11/24/07 Sat - 2600m
Pull 8x75
Swim 4x200 descend 1-4
6x100 alt IM / RIM
8x50 2 fast / 1 easy
8x25 dive sprint / recovery
Coach Kirsten P


11/23/07 Fri
Pull 6x @2:00
Swim 4x @1:30 easy, 1x @2:30 fast, Rest :30
4x @1:30 easy, 2x @1:30 fast, Rest :30
4x @1:00 easy, 4x @1:00 fast, rest 1:00
4x @1:30 easy, 8x @:30 fast
All lanes on same sendoffs, different distance:
1:25 pace = 125 pull, 4x100 easy, 150/100/75/25 fast (3050m)
1:30 pace = 125 pull, 4x100 easy, 150/100/50/25 fast (2900m)
1:35 pace = 125 pull, 4x75 easy, 150/100/50/25 fast (2700m)
1:40-1:50 = 100 pull, 4x75 easy, 150/ 75/50/25 fast (2500m)
1:55-2:15 = 100 pull, 4x75 easy, 100/ 75/50/25 fast (2450m)
2:20+ = 75 pull, 4x50 easy, 100/ 50/25/25 fast (1650m)
Coach Jeff G


11/22/07 Thu - Thanksgiving - No workout


11/21/07 Wed - 2900m
Pull 100 200 300 200 100
Swim 400 challenge
4x100 @b+5, break
4x100 @base, break
4x100 @b-1, break
400 challenge
Coach AM&PM - Jeff P


11/19/07 Mon - 2500m
Pull 3x300
Swim 200 @b+05, 2x100 @base, no break
200 @base, 2x100 @b-05, break
200 @b-05, 2x100 @b-10, break
200 @b-10, 2x100 @b-10
Coach AM - Sean S, PM - Jeff G


11/16/07 Fri - 2600m
Pull 4x200
Swim 3x100, 6x50, 12x25 - 2 moderate / 1 fast
6x50, 12x25 - 1 moderate / 1 fast
12x25 - all Fast
Coach AM - Jeff P, PM - Jeff G


11/15/07 Thu - 1800m
Warmup 16x50 alternate kick & drill
6x100 2 easy / 1 strong
4x50 12.5 breakout / 37.5 easy
Timed 200 choice stroke
Coach AM - Sean S, PM - Niki B


11/14/07 Wed - 3000m
Pull 8x100 @b+5, 4x100 @base
Swim 6x100 @base, 3x100 @b-5
4x100 @b-5, 2x100 @b-10
2x100 @b-10, 1x100 @b-15
Coach AM - Jeff G, PM - Jeff P


11/13/07 Tue - 2400m
Kick 8x50
Swim 4x250 IM (1st=50 Fl, 2=50 Ba, 3=50 Br, 4=50 Fr)
Pull 4x100
Swim 4x125 IM (1st=50 Fl, 2=50 Ba, 3=50 Br, 4=50 Fr)
Coach AM - Sean S, PM - Niki B


11/12/07 Mon - 3100m
Kayln Keller’s favorite set
(2004 Olympics: 4th- 800m, 10th- 400m)
Pull 2x 25 @:30 easy, 50 hard, break
2x 50 @:50 easy, 100 hard, break
2x100 @1:35 easy, 200 hard, break
Swim 2x200 @3:00 easy, 400 hard, break
2x400 @6:00 easy, 800 hard
Coach Jeff G


11/09/07 Fri - 2400m
Warm 6x100 (50 pull / 50 kick)
Main 200 moderate, 2x100 moderate, 4x50 sprint
200 moderate, 2x100 sprint, 4x50 moderate
200 sprint, 2x100 moderate, 4x50 sprint
Coach AM - Jeff P, PM - Jeff G


11/08/07 Thu - 2300m
16x50 kick/drill 4 each stroke
3 x (200 IM, 150 IM (1.5 lengths each), 100 IM, 50 IM (.5 length))
Coach AM - Sean S, PM - Erik B


11/06/07 Tue - 2200m
8x75 Kick
12x50 Kick/Drill 4 Fl, 4 Ba, 4 Br
4x(100, 75, 50, 25) IM order by round (1st round is Fly)
Coach AM - Sean S, PM - Jeff G


11/05/07 Mon - 3000m
Pull 2x400 descend 1-2
Swim 3x300 1 at 400 pace, descend 2-3
4x200 1-2 at 300 pace, descend 3-4
5x100 1-3 at 200 pace, descend 4-5
Coach AM - Sean S, PM - Jeff G


11/02/07 Fri - 2500m
Pull 300, 3x100 d1-3, 300
Swim 4x(4x100) double descend, rest between rounds
Coach AM - Jeff P, PM - Jeff G


11/01/07 Thu - 2200m
Kick 12x50
Swim 4x(8x25 2 of each stroke, 100 IM fast, 100 Fr easy, break)
Coach AM - Sean S, PM - Jeff G


10/31/07 Wed - 3000m
Pull 8x75
Swim 3x200 @base, 1x200 @b-10, no break
2x200 @base, 2x200 @b-10, break
1x200 @base, 3x200 @b-10
Coach Jeff P


10/30/07 Tue - 2200m
Warmup 16x50 drill/swim
Stroke 8x100 Fl, Ba or Br
Medley 6x100 IM
Coach AM - Sean S


10/29/07 Mon - 2800m
Pull 400
Swim 2x(400, 2x200, 4x100) double descend
Coach AM - Sean S, PM - Jeff G


10/26/07 Fri - 2400m
Pull 4x200
Swim 4x(100 easy, 75 moderate, 50 fast, 25 all out, break)
4x(25 fast, 100 moderate, 25 fast, break)
Coach AM - Sean S, PM - Jeff G


10/22/07 Mon - 3000m
100 200 400 800 descend by distance
800 400 200 100 descend by distance
Coach AM - Sean S, PM - Jeff G


10/19/07 Fri - 2200m
Pull 6x100
Drill 4x25 underwater recovery Free
4x25 kick on side 12 kicks per pull
4x25 alternate pull 2 right arm / 2 left arm
4x25 kick on side 6 kicks per pull
Sprint 16x50 3 easy work stroke / 1 fast
16x25 3 easy work stroke / 1 fast
Coach AM - Sean S, PM - Jeff G


10/13/07 Sat - 2800m
400 IM drill-kick-drill-swim for each stroke
300 alt 50 Ba / 50 Fr
200 IM
100 Fr
4x50 Fr, 4x50 Ba, 4x50 Fr
150 (50 drill / 50 easy / 50 moderate)
150 (50 easy / 50 moderate / 50 fast)
150 (50 moderate / 100 fast)
150 fast
8x75 2 each stroke drill-kick-swim
Coach Skye J


10/12/07 Fri - 1100m
Pull 8x100
Swim 2x100 @6:00 all together, timed, choice recovery
2x50 @6:00 all together, timed, choice recovery
Coach AM - Sean S, PM - Jeff G


10/11/07 Thu - 2900m
Warmup 6x150 IM odd=Fl/Ba/Ba/Br/Br/Fr, even=Fl/Fl/Ba/Br/Fr/Fr
Kick 20x100 - 8 steady, 6 fast, 4 faster, 2 race
Coach AM - Cynthia L, PM - Niki B


10/10/07 Wed - 2200m
Pull 8x100
Swim 4x100 descend 1-4, 4x
Coach AM&PM - Sean S


10/09/07 Tue - 2200m
Warmup 16x50 RIMO
Kick 8x75 - 50 steady / 25 fast
Mainset 16x50 4 each stroke
Coach PM - Niki B


10/08/07 Mon - 2800m
Pull 5x200
Swim 12x100 - 4x(b+5, base, b-5)
Swim 12x50 - 4x(easy, moderate, fast)
Coach AM - Sean S, PM - Jeff G


10/05/07 Fri - 2600m
Warm 8x75 odd=Pull/Pull/Kick, even=Kick/Pull/Pull
Main 100 steady, 1x200 fast, 200 recovery, break
100 steady, 2x100 fast, 200 recovery, break
100 steady, 200 fast broken with :10 at 50 & 150, 200 recovery, break
100 steady, 4x50 @1:00 fast, 200 recovery
Coach PM - Jeff G


10/04/07 Thu - 2400m
Warmup 3x(100 Free, 100 IM, 100 Kick)
Main set 3 times through:
4x25 Fl, 3x50 Ba, 2x75 Br, 100 Fr
set 1 = emphasize major stroke
set 2 = emphasize worst stroke
set 3 = work all strokes
Coach AM - Cynthia L, PM - Jeff G


10/03/07 Wed - 2800m
Pull 4x200
Swim - all leave together
400 fast, 200-400 recovery (16 min total)
300 fast, 150-300 recovery (12 min total)
200 fast, 100-200 recovery ( 8 min total)
100 fast, 100 recovery
Coach AM - Sean S


10/02/07 Tue - 2400m
Kick 12x50
Swim 16x75 - Fr/Fr/stroke (4 each stroke)
Swim 6x100 IM - descend 1-3
Coach AM - Cynthia, PM - Niki B


10/01/07 Mon
AM Coach Jeff P - 2200m
Pull 6x100 breathe 3/5
Swim 3x100, 2x200, 300 steady, break
3x100 desc 1-3, 300 challenge
PM Coach Jeff G - 2900m
Pull 8x100, Swim 1x100
Swim 100 @b+5, 300 @b-15, 100 moderate, rest :30
100 @b+5, 250 @b-15, 100 moderate, rest :30
100 @b+5, 200 @b-15, 100 moderate, rest :30
100 @b+5, 150 @b-15, 100 moderate, rest :30
100 @b+5, 100 @b-15, 100 moderate, rest :30


09/28/07 Fri - 2500m
Pull 3x100 300 3x100
Sprint 2 times through:
50 sprint 1st 25
50 sprint 2nd 25
50 sprint middle 25
50 sprint 1st & last 12.5
Swim 2 times through:
50 @b-:05 all out, 100 @b+:05 long
50 @base fast, 100 @base moderate
50 @b+:05 moderat, 100 @b-:05 fast
50 @b+:10 long, 100 @b-:10 all out
Coach AM - Sean S, PM - Jeff P


09/27/07 Thu - 2300m
12x50 - 3x(50 kick, 50 technique, 50 build) - mixed strokes
4x150 IM - Fl/Ba/Ba/Br/Br/Fr
2x4x50 - mixed strokes - 1=build, 2,3,4=85%-95%
100 easy
4x25 - choice - 1=build, 2,3,4=95%+
100 recovery
8x50 scull/swim
Coach AM - Cynthia J, PM - Niki B


09/26/07 Wed - 3000m
Pull 6x150
Kick 10x50
Swim 4x100 @b+5, 4x100 @b, break
4x100 @b-5, break
4x100 @b-10
Coach AM - Sean S, PM - Jeff P


09/24/07 Mon - 2800m
Pull 3x200 breathe 3/5 by 50
Swim 2x300 descend 1-2
4x150 descend 1-4
300 moderate
2x150 challenge
Swim with strong kick 8x50
Coach AM - Jeff P, PM - Jeff G


09/22/07 Sat - 3200m
400 swim, 4x100 medley order
400 pull, 8x50 kick
400 swim
2x( 2x150 (100 swim / 50 kick), 150 kick )
2x150 swim
Coach Skye J


09/21/07 Fri - 2600m
Pull 6x100
Swim 4x(2x100 @b+5, 50 fast)
5x(100 @b+5, 25 fast, 50 @1:00, 25 fast)
Coach AM - Sean S, PM - Jeff G


09/20/07 Thu - 2600m
Warm 8x75 - 50 k / 25 s - 2 each stroke
800 IM - 8x25 Fl, 4x50 Ba, 2x100 Br, 200 Fr
600 IM - 6x25 Fl, 3x50 Ba, 2x75 Br, 150 Fr
400 IM - 4x25 Fl, 2x50 Ba, 2x50 Br, 100 Fr
200 IM - 2x25 Fl, 50 Ba, 50 Br, 50 Fr
Coach AM - Cynthia L, PM - Niki B


09/19/07 Wed - 2800m
Pull 3x200 descend 1-3
Swim 3x200 descend 1-3
3x200 descend 1-3
Sprint 4x(75 moderate, 75 sprint, 2x50 easy)
Coach AM&PM - Jeff P


09/18/07 Tue - 2350m
Warm 12x50 RIMO
Kick 8x50
Main 4x(200 IM, 100 Fr, 50 fast stroke IMO)
Coach AM - Sean S, PM - Niki B


09/17/07 Mon - 3000m
Pull 300 breathe 3/5, 3x100 breathe 3/5, 6x50 breathe 2x(3,5,7 by 50)
Swim 3x200 steady, 4x100 steady, break
2x200 descend 1-2, 3x100 hold, break
1x200 ez/mod, 2x100 challenge
Coach AM - Jeff P, PM - Jeff G


09/14/07 Fri
AM - coach Sean S - 2500m
Pull 8x100
Kick 12x50
Swim 2x(200 mod @b, 50 fast @1:00, 200 ez @b+20, 100 fast, break)
PM - coach Jeff G - 2450m
Pull 8x100
Swim 2x(200 mod @b, 50 fast @1:00, 200 ez @b+20, 100 fast, break)


09/13/07 Thu - 2600m
Warm 6x100 IM odd=kick, even=swim
Main 100 IM, 2x50 Fly
200 IM, 4x50 Back
300 IM, 6x50 Breast
400 IM, 8x50 Free
Coach AM - Cynthia L, PM - Niki B


09/12/07 Wed - 3400m
Pull 10x100
Swim 24x200 @b-5 (boring, but it is that time of year)
Coach AM - Sean S, PM - Jeff P


09/11/07 Tue - 2400m
Kick 16x50 IM order
Medley 4x400 IM - 50 drill / 50 swim
Fly drill = 1 arm
Back drill = 1 arm
Br drill = 25 3 kicks per pull / 25 3 pulls per kick
Free drill = catchup
Coach AM - Sean S, PM - Niki B


09/10/07 Mon - 2800m
Pull 3x200 breathe 3/5/3/5 by 50
Swim 1x400 moderate, count strokes, no break
2x300 descend 1-2
3x200 hold last 300 pace
6x100 alternate moderate 100 / fast 100
Coach AM - Jeff P, PM - Jeff G


09/07/07 Fri - 2400m
Pull 6x150 (100 pull / 50 scull)
Swim 4x100 descend 1-4
6x75 (easy-easy-fast, eff, fff, eef, eff, fff
8x50 alternate easy/fast
10x25 all fast
Coach AM - Erik B, PM - Jeff G


09/06/07 Thu
Pull 4x150 4x75
Swim 4x100 IM descend 1-4
4x100 IM alternate easy & fast
4x100 IM all fast
Kick 8x50 IM order
Coach AM - Erik B, PM - Niki B


09/05/07 Wed - 2800m
Pull 2x200, 2x100, 4x50
Swim 100, 200, 300, 400 - descend
400, 300, 200, 100 - descend
Coach AM - Sean S, PM - Jeff G


09/04/07 Tue - 2600m
Pull 8x100 (75 Pull / 25 Scull)
Swim 4x(4x25 kick, 3x50 IM, 100 stroke RIMO, 100 Free)
Coach AM Jeff G, PM - Niki B


09/03/07 Mon Labor Day - 3100m
Pull 2x100 2x200 2x100
Swim 400 neg split, 2x50 hold split
300 neg split, 4x50 hold split
200 neg split, 6x50 hold split
100 neg split, 8x50 hold split
Sprint 12x25 @:30 alt fast / easy
Coach Jeff G


09/01/07 Sat - 2600m
Kick 8x75 alt Kick/Kick/Swim, Swim/Kick/Kick
Swim 3x(200*, 4x100 @base desc 1-4, 100 recovery)
*200 = #1 @base, #2 @b-5, #3 @b-10
Kick 8x75 alt Kick/Kick/Swim, Swim/Kick/Kick
Coach Ashley M


08/31/07 Fri - 2700m
Pull 6x150
Swim 6x50 moderate
12x25 odd=easy, even=fast
6x50 descend 1-3, 4-6
12x25 all fast
Bonus 6x50 (25 fast with long underwater kick / 25 easy)
Coach AM - Erik B, PM - Jeff G


08/30/07 Thu - 2400m
Pull 400 draft, 8x50 reach for the corners
Swim 2x75 kick (Ba-Ba-Br, Br-Ba-Ba), 100 Fr-Ba-Ba-Fr, 6x25 Ba-Br
2x75 kick (Br-Br-Fl, Fl-Br-Br), 100 Fr-Br-Br-Fr, 6x25 Br-Fl
2x75 kick (Fr-Fr-Ba, Ba-Fr-Fr), 100 all Free, 6x25 Ba-Fr
2x75 kick (Fr-Fl-Fl, Fl-Fl-Fr), 100 Fr-Fl-Fl-Fr, 6x25 Fl-Fr
Coach AM - Jeff G, PM - Niki B


08/29/07 Wed - 2900m
Pull 6x150
Swim 4x100 @b-10 hold b-10, 100 recovery
4x100 @b+10 hold b-11, 100 recovery
4x100 @b+20 hold b-12, 100 recovery
4x100 @b+30 hold b-13, 100 recovery
Coach AM - Sean S, PM - Jeff G


08/28/07 Tue - 2500m
Warm 100 k IM
200 k/drill IM
300 k/drill/swim IM
400 swim IM: 1 Fr / 1 Fl / 2 Fr / 2 Ba / 3 Fr / 3 Br / 4 Fr
Main 50 IM, 100 Fr recovery,
100 IM, 100 Fr recovery,
200 IM, 100 Fr recovery,
300 IM, 100 Fr recovery,
200 IM, 100 Fr recovery,
100 IM, 100 Fr recovery,
50 IM
Coach AM - Jeff G, PM - Niki B


08/27/07 Mon - 2800m
Warm 8x100 (50 kick / 50 swim)
Pull 4x200
Swim 3x(100 @b+5, 100 @b, 100 @b-5, 100 @b-10)
Coach AM - Sean S, PM - Jeff G


08/24/07 Fri
AM - Coach Erik B - 2650m
Warm 8x50 build each 25
Pull 6x100, 6x50
Swim 8x75 e/h/e by 25
5x50 moderate
5x50 descend 1-5
5x50 @base+:10 sprint
PM - Coach Jeff G - 2950m
Pull 8x100
Swim 43x50 @base+:10 no breaks (the Locomotive)
1 easy , 1 fast, 1e, 2f, 1e, 3f, 1e, 4f,
2e, 5f, 2e, 6f, 3e, 7f, 3e, 1 full commitment


08/23/07 Thu - 2500m
Kick 8x50 - 2 each stroke
Swim 200 (100 Fl / 25 Ba / 25 Br / 50 Fr)
100 IM
200 (25 Fl / 100 Ba / 25 Br / 50 Fr)
200 IM
200 (25 Fl / 25 Ba / 100 Br / 50 Fr)
200 IM
200 (25 Fl / 25 Ba / 25 Br / 125 Fr)
200 IM
Pull 4x150
Coach AM - Erik B, PM - Niki B


08/22/07 Wed - 3200m
2x(400, 2x200, 4x100, 8x50)
Coach AM - Sean S, PM - Jeff G


08/21/07 Tue - 2650m
6x125 (100 pull / 25 scull)
3x(4x25 Fl, 3x50 Ba, 2x75 Br, 100 IM)
Kick 16x25 - 3 fast / 1 easy
Coach AM - Jeff G, PM - Niki B


08/20/07 Mon - 2800m
Warmup 8 x ( 50 swim - 50 kick )
Swim 5x100 @b+5, 5x100 @b, 5x100 @b-5, break
5x100 @b-10
Coach AM - Sean S, PM - Jeff G
08/18/07 Sat
Coach - none


08/17/07 Fri
AM Coach Erik B - 2250m
Pull 4x150, 12x25
Swim 6x75 h/e/h by 25
4x50 @1:00 desc 1-4, 100 easy
4x50 @1:00 hold last pace, 100 easy
12x25 odd=easy even=fast
PM Coach Jeff G - 2900m
Pull 4x150, 12x25
Swim 20x100 @base, rest 1:00 between sets:
4 easy, 3 moderate, 2 strong, 1 fast
1 easy, 2 moderate, 3 strong, 4 fast


08/16/07 Thu - 2200m
Kick 200 IM
Swim 100 IM, 200 stroke, 100 IM
200 IM, 100 stroke, 100 IM
2x100 IM, 100 stroke, 100 IM
Pull 6x100, 4x50
Coach AM - Erik B, PM - Niki B


08/15/07 Wed - 2800m
Pull 8x100
Swim 1x400 fast, 8x50 recovery
2x200 fast, 8x50 recovery
4x100 fast
Coach AM&PM - Sean S


08/14/07 Tue - 2500m
Pull 300, 200, 300
Kick 4x75 Fl/Fl/Ba, Ba/Br/Br, Br/Fr/Fr, Fr/Fr/Fl
Medley 4x50 Fl Fast/Easy/Fast/Easy, 1x100 IM
4x50 Ba Fast/Easy/Fast/Easy, 1x200 IM
4x50 Br Fast/Easy/Fast/Easy, 2x100 IM
4x50 Fr Fast/Easy/Fast/Easy, 1x100 IM
Coach AM - Jeff G, PM - Niki B


08/13/07 Mon - 2800m
Pull 8x100
Swim 100 200 300 400, break
4x100 4x75 4x50 4x25
Coach AM - Sean S, PM - Jeff G


08/11/07 Sat - 3000m
Pull 6x100
Swim 400, 8x25 hard/easy
300, 8x25 hard/easy
200, 8x25 hard/easy
100, 8x25 hard/easy
Medley 8x75 Fl/Fl/Ba, Fl/Ba/Ba, Ba/Ba/Br, Ba/Br/Br
Br/Br/Fr, Br/Fr/Fr, Fr/Fr/Fl, Fr/Fl/Fl
Coach Kirsten P


08/10/07 Fri
AM - Coach Erik B - 2350m
Kick 8x25 @:45
Pull 4x100, 8x50
Swim 8x50 d1-8, 100 easy
12x25 fast, 100 easy
6x75 easy/fast/easy
PM - Coach Jeff G - 2500m
Pull 3x300
Swim 4x4x100 double descend


08/09/07 Thu - 2300m
Warmup 8x50 stroke
Medley 1x400 IM, 100 easy
2x200 IM, 100 easy
4x100 IM, 100 easy
Pull 4x150
Coach AM - Erik B, PM - Niki B


08/08/07 Wed - 2500m
Pull 4x200
Kick 5x100
Swim 4x(100 @b+10, 100 @b, 100 @b-10)
Coach AM - Sean S, PM - Jeff G


08/07/07 Tue - 2500m
Pull 10x75 breathe 3/5/7
Medley 3x150 fl/fr/ba/fr/br/fr
3x150 fl/ba/ba/br/br/fr
3x150 fl-k/fl/ba-k/ba/br-k/br
Sprint 8x50 @1:00
2 each stroke
25 fast stroke / 25 recovery free
Coach - AM Jeff Gross, PM - Niki B


08/06/07 Mon - 3000m
Pull 3x200
Swim 1x400 @b-5 neg split, 2x200 @b faster, 4x100 @b+5 fastest, break
2x200 @base, 4x100 @b+5, break
400 (PM option)
Coach AM - Sean S, PM - Jeff G


08/03/07 Fri - 2600m
Build each 25: 12x25
Swim 8x75 fast/easy/fast by 25
12x50 alt fast/easy by 50
12x25 sprint
Pull 200, 2x150, 3x100
Coach AM - Erik B, PM - Jeff G


08/02/07 Thu - 2700
Kick 8x50 - 2 each stroke
Swim 4x(200 IM, 75 (50 stroke IM order / 25 Fr), 100 IM)
Pull 4x150, 4x75
Coach AM - Erik B, PM - Niki B


08/01/07 Wed - 2800m
Kick 8x50
Swim 12x200 @b+15 descend 1-3,4-6, etc
Coach AM&PM - Sean S


07/31/07 Tue - 2400m
Pull 300 6x50 3x100
Swim 50 Fl drill - one arm Fly, drag thumb along water
3x50 Fl Kick, 50 Freezy, 200 Fl, 50 Freezy
50 Ba drill - pull, no fishtailing
3x50 Ba kick, 50 Freezy, 200 Ba, 50 Freezy
50 Br drill - 2 pulls per kick - emphasize lunge
3x50 Br kick, 50 Freezy, 200 Br, 50 Freezy
Coach AM&PM - Jeff G


07/30/07 Mon - 2800m
Pull 200, 8x75
Swim 4x200 @base
3x200 @200 base - 5
2x200 @200 base - 10
1x200 full commitment
Coach PM - Jeff G


07/27/07 Fri - 2600m
Pull 4x100, 10x50
Swim 9x50 descend 1-3, 100 easy
9x50 2 fast/1 easy, 100 easy
12x25 all fast
Kick 12x25
Coach AM - Erik B, PM - Jeff G


07/26/07 Thu - 3000m
Warm 2x(4x50 IMO)
Swim 3x(200 IM, 4x50 stroke, 2x100 IM)
Pull 2x200, 4x100
Coach AM - Eric B, PM - Niki B


07/25/07 Wed
AM - coach Jeff P - 2700m
Pull 100 200 300 200 100
Swim 6x100 @b all steady
6x100 @b 2 steady, 2 strong, 2 fast
6x100 @b all fast
PM - coach Sean S - 2800m
Pull 8x100
Swim 5x100 @b 2 easy / 1 fast / 2 easy
5x100 @b 1e / 1f / 1e / 1f / 1e
5x100 @b 1f / 1e / 1f / 1e / 1f
note - go right into easy after fast
100 recovery
5x100 @b or b+5 all fast


07/24/07 Tue - 2400m
Pull 4x200
Swim 8x50 Fl/Ba
8x50 Ba/Br
8x50 Br/Fr
8x50 Fr/Fl
Coach AM - Jeff G, PM - Niki B


07/23/07 Mon - 3200m
Pull 2x400
Swim 4x200, 8x100, 16x50 - descend 1-4 each round
Coach AM - Sean S, PM - Jeff G


07/20/07 Fri - 2700m
Pull 2x150, 4x75, 6x50
Swim 4x(25 easy, 50 fast, 75 easy, 100 fast)
Sprint 12x50 @1:30
Kick 12x25
Coach AM - Erik B, PM - Jeff G


07/19/07 Thu - 3000m
Pull 4x150, 3x200
Swim 100 IM, 100 (50 Fl / 50 Ba), 200 IM
100 IM, 100 (50 Ba / 50 Br), 200 IM
100 IM, 100 (50 Br / 50 Fr), 200 IM
100 IM, 100 (50 Fr / 50 Fl), 200 IM
Kick 4x50 IM order
Coach AM - Erik B, PM - Niki B


07/18/07 Wed - 2700m
Pull 4x150
Swim 3x200, 4x100 steady
2x200, 3x100 strong
1x200, 2x100 sprint
Coach AM&PM - Jeff P


07/17/07 Tue - 2550m
Pull 3x100 Fr, 3x100 (75 Fr / 25 Ba), 3x100 (75 Fr / 25 Br)
Main 25 Fl, 50 Fl/Ba, 75 Fl/Ba/Br, 100 (50 Fl fast, 50 recover)
25 Ba, 50 Ba/Br, 75 Ba/Br/Fr, 100 (50 Ba fast, 50 recover)
25 Br, 50 Br/Fr, 75 Br/Fr/Fl, 100 (50 Br fast, 50 recover)
25 Fr, 50 Fr/Fl, 75 Fr/Fl/Ba, 100 (50 Fr fast, 50 recover)
Kick 6x75, twice through:
25 fast / 50 easy, 50 fast / 25 easy, 75 fast
Sprint 4x50 @1:30 (25 Full Commitment, IM order / 25 recovery)
Coach AM - Jeff G, PM - Niki B


07/16/07 Mon - 2600m
Wu 4x200 S/K/P/S
4x100 Kick
Ms 4x200 descend 1-4
4x100 descend 1-4
4x50 descend 1-4
Coach AM - Sean S, PM - Jeff G


07/14/07 Sat - 3000m
Pull 400 300 200 100
Swim 16x50 @1:00, every 4th fast
12x50 @1:05, every 3rd fast
8x50 @1:10, every 2nd fast
4x50 @1:15, all fast
From "USMS Swimmer" magazine this month. Tough set!
Coach Sean S


07/13/07 Fri
AM - Coach Erik B - 2550m
Pull 6x150
Swim 4x100 desc 1-4
6x75 h/e/h by 25
10x50 odd=hard, even=easy
12x25 sprint
PM - Coach Jeff G - 3000m
Pull 6x150
Swim 300 steady, 2x150 breathe 3/5/3 by 50, 3x100 desc 1-3
200 steady, 2x100 even lengths 2R/2L, 3x100 desc 1-3
100 steady, 2x50 count strokes / -1, 3x100 desc 1-3


07/12/07 Thu - 2600m
2x(4x50 Fl/Ba, Ba/Br, Br/Fr, Fr/Fl)
400 IM, 100 stroke moderate
2x(200 IM, 100 stroke moderate, 100 IM, 200 stroke moderate)
Pull 5x100


07/11/07 Wed - 2800m
Pull 200 4x100 200
Swim 300, 2x200, 3x100
2x200, 3x100
3x100
Coach AM&PM - Jeff P


07/10/07 Tue - 2650m
Pull 8x100
Stroke - choose best stroke : Fl, Ba, or Br
8x25 – 2 x (drill stroke , Fr, build stroke, Fr)
50 easy
200 stroke for time
100 recovery
Medley 2 times through:
100 IM, 75 Fl/Ba/Br, 50 Fl/Ba, 25 Fl
100 IM, 75 Ba/Br/Fr, 50 Br/Fr, 25 Br
Kick 12x25 build/hard/ez 300
Coach AM - Jeff G, PM - Niki B


07/09/07 Mon - 2700m
Wu 8x75 kick/drill/swim
Ms 3x(200 @b, 50 @1 fast, 150 @b, 50 @1 fast, 100 @b, 50 @1 fast, 50 @b, 50 fast)
Coach AM - Sean S, PM - Jeff G


07/07/07 Sat - 2800m
Wu 8x75 (50 swim / 25 Kick)
Ms 400, 4x100
300, 3x100
200, 2x100
100, 1x100
IM 8x50 Fl/Ba, Ba/Br, Br/Fr, Fr/Fl, Fl/Ba, etc
Hypoxic: 8x25 alternate 25 - 1 breath, 25 - no breath
Coach Kirsten P


07/06/07 Fri - 2800m
Pull 2x200 5x100
Swim 8x75 fast/easy/fast by 25
10x50 alt easy 50, fast 50
12x25 fast
Kick 10x50
Coach AM - Erik B, PM - Jeff G
07/05/07 Thu - 2500m
16x25 medley
8x50 medley
4x100 IM
2x200 IM
Pull 3x200, 6x50
Coach AM - Erik B, PM - Niki B


07/03/07 Tue - 2650m
Pull 6x125
Swim 8x25 medley, 1x200 Fr
4x50 medley, 2x100 Fr
2x100 IM, 4x50 Fr
1x200 IM, 8x25 Fr
Kick 4x75 (Fl/Fl/Ba, Ba/Br/Br, Br/Fr/Fr, Fr/Fl/Fl)
Coach AM - Jeff G, PM - Erik B


07/02/07 Mon - 3000m
Pull 4x75
Swim 2 times through:
300 @b+5, 200 @b, 100 @b-5
2x150 @b+5, 2x100 @b, 2x50 @b-5
Pull 4x75
Coach AM - Sean S, PM - Jeff G


06/30/07 Sat - 2800m
Pull 8x100
Swim 2x300 @b, 2x200 @b-5, 2x100 @b-10
1x300 @b, 2x200 @b-5, 3x100 @b-10
8x50
Coach - Sean S


06/29/07 Fri
AM - coach Erik B - 2500
Pull 4x150, 6x50
Swim 5x100 descend 1-5
10x50 hold last 100 pace
100 easy
12x25 alternate easy/fast
Kick 8x25 alternate easy/fast
PM - coach Jeff G - 2700m
Pull 4x150, 6x50
Swim 6 times through:
200 moderate @b+10, b+20, b+30, b+40, b+50, b+60
100 fast descend 1-6 @base
no break


06/27/07 Wed - 2300m
Pull 6x25 breathe 3/5, 6x25 breathe 5/7
Swim 400 steady, 2x200 steady, 4x100 steady, break
2x200 strong, break
400 fast
Coach AM&PM - Jeff P


06/26/07 Tue - 2500m
Pull 6x150
Swim 8x25 kick, 4x50 Fl/Ba
8x25 scull, 4x50 Fl/Br
scull = 2 of each:
head first, on stomach
feet first, on stomach
head first, on back
feet first, on back
(hand creating power in the water, grasshopper)
8x25 kick, 4x50 Fl/Fr
8x25 kick, 200 IM
Coach AM - Jeff G, PM - Niki B


06/25/07 Mon - 3000m
Pull 300 2x200 300
Swim 2 x (5x200 - easy, moderate, strong, rest :30, race, rest 1:00)
Coach AM&PM - Jeff G


06/23/07 Sat - 2800m
Pull 8x75 (50 pull / 25 scull)
Swim 300, 3x100 descend 1-3
300, 4x75 alternate fast/easy
300, 6x50
2x(100 IM, 4x25, 100 Reverse IM)
Coach Kirsten P


06/22/07 Fri - 2600m
Pull 6x50, 5x100, 6x50
Swim 3 times through:
50 easy, 50 fast, 50 easy, 50 fast
100 easy
2x100 @b-:10
Coach AM - Erik B, PM - Jeff G


06/21/07 Thu - 2500m
Warm 8x25 IMO
Swim 400 IM
2x50 Fl, 200 IM
200 Ba, 100 IM
200 Br, 100 IM
200 Fr, 100 IM
Pull 2x200, 3x100
Coach AM - Erik B, PM - Niki B


06/20/07 Wed - 2900m
Pull 100 200 300 200 100
go up the ladder easy, go down faster
Swim 4x(200, 3x100)
descend 200s by set
descend 100s within each set
Coach AM&PM - Jeff P


06/19/07 Tue - 2600m
Pull 12x50 breathe 3/5
Swim 2 x ( 8x25 Fl, 6x50 Ba, 4x75 Br, 2x100 Fr )
Coach AM - Jeff G, PM - Niki B


06/18/07 Mon
AM - coach Jeff P - 3200m
Pull 4x200
Swim 6x400 descend 1-3, 4-6

PM - Coach Jeff G - 2900m
Pull 4x200
Swim 6x100 @b+5, continue
5x100 @base, break
4x100 @b-5, break
3x100 @b-10, break
2x100 @b-15, break
1x100 @b-20


06/15/07 Fri - 2600m
Wu 8x25 build 1-8
Ms 8x75 - 25 build / 25 fast / 25 easy
10x50 - odd = easy, even = fast
12x25 - all fast
Pull 300, 2x150, 3x100 - or - Relays (Free, Fly, kick, IM)
Coach AM - Erik B, PM - Jeff G


06/14/07 Thu - 2500m
Wu 8x50 - 2x(Fl/Ba, Ba/Br, Br/Fr, Fr/Fl)
Ms 3 times through (1=Fl, 2=Br, 3=Ba):
2x100 IM, 4x50 stroke, 100 easy
Pull 4x150
Coach AM - Erik B, PM - Niki B


06/13/07 Wed - 3000m
Pull 2x300
Swim 3x200 @b, 1x200 @b-5, no break
2x200 @b, 2x200 @b-5, break
1x200 @b, 3x200 @b-5
Coach AM&PM - Jeff P


06/12/07 Tue - 2550m
Pull 200 2x100 200
Swim 3 times through (1=Ba, 2=Br, 3=Fl):
2x25 stroke, 100 IM
2x50 stroke, 100 IM kick
2x100 stroke, 100 IM
Coach AM&PM - Jeff G


06/11/07 Mon - 2900m
Pull 300 2x200 3x100
Swim 200, 3x100 moderate, no break
200, 2x100 strong, no break
200, 1x100 fast, rest 1:00
200, 2x100 moderate, rest :30
200, 2x100 Full Commitment
Coach AM - Jeff P, PM - Jeff G


06/08/07 Fri - 2600m
Pull 16x50
Swim 4x(2x100 @b+5, 200 challenge, 50 recovery, break)
Coach AM - Erik B, PM - Jeff G


06/07/07 Thu
AM - coach Erik B - 2600m
Wu 2x(4x25 IMO)
Ms 3x(200 IM, 100 ez, 4x50 stroke)
Pull 300 2x150 3x100
PM - coach Shean S - 2700m
Wu 2x(4x25 IMO)
Ms 3x(200 IM, 100 stroke, 4x50 stroke)
set 1 stroke=Ba, 2=Br, 3=Fl
Kick 8x50
Pull 12x50


06/06/07 Wed - 2800M
Pull 4x200
Swim 5x100 @b+5 hold best+:04, 100 easy
4x100 @b+5 hold best+:03, 100 easy
3x100 @b+5 hold best+:02, 100 easy
2x100 @b+5 hold best+:01, 100 easy
1x100 @b+5 BEST EFFORT, 100 easy


06/05/07 Tue - 2700m
Pull 6x150
1&4 = 125 regular / 25 2R/2L
2&5 = 100 regular / 25 2R/2L / 25 scull
3&6 = 75 regular / 25 2R/2L / 25 scull / 25 2 breaths
Swim 3 times through:
(Round 1 stroke = Back, round 2 = Breast, round 3 = Fly)
100 stroke broken at 50m & 75m with :10 secs
100 Fr
100 stroke - kick/swim/swim/kick
100 IM
100 stroke - 10 strokes fast / 8 fast / 6 fast / 4 fast
100 IM - first half of each length are Free
Coach AM - Jeff G, PM - Niki B


06/04/07 Mon - 2600m
Pull 6x100
Swim 400 neg split, 4x100 hold split
400 neg split, 4x100 hold split - faster than round 1
400 challenge
Coach AM - Jeff P, PM - Jeff G


06/02/07 Sat - 2900m
Pull 6x100 (75 pull / 25 dog paddle)
Swim 4x200 (150 desc 1-4 / 50 fast)
4x150 (100 desc 1-4 / 50 fast)
4x100 ( 75 desc 1-4 / 25 fast)
example using 200's:
1= 150 easy / 50 fast
2= 150 moderate / 50 fast
3= 150 strong / 50 fast
4= 200 all fast
Kick 2x(25e/25f, 50e/50f, 25e/75f)
Coach Jeff G


06/01/07 Fri
AM - Coach Erik B - 2650m
WU 8x50 drill/fast
MS 5x100 @b, 10x50 odd=easy, even=fast
5x100 @b-5, 5x50 @1:00 fast
Pull 4x150, 4x75
PM - Coach Jeff G - 2400m
Drafting 400
Swim 4x100 easy, 100 fast
3x100 easy, 100 fast
2x100 easy, 100 fast
1x100 easy, 100 fast
100 fast
Drafting 500


05/31/07 Thu - 2600m
2x(50 Fl/Ba, 50 Ba/Br, 50 Br/Fr, 50 Fr/Fl)
400 IM
3x(100 non-free, 2x100 IM)
Pull 300, 2x250
Coach AM - Erik B, PM - Niki B


05/30/07 Wed - 2900m
Pull 6x150 1-3 = Breathe 3/5 by 25, 4-6 = descend
Swim 400 neg split, 2x200 hold split speed
300 neg split, 2x150 hold split speed
200 moderate, 2x100 challenge
100 easy, 2x50 sprint
Coach AM&PM - Jeff P


05/29/07 Tue - 2550m
Pull 6x75
Swim 3x(100 Fl, 100 Ba, 100 Br, 100 Fr)
100s are broken at each 25 with 5 seconds as:
25 moderate, 25 drill, 25 kick, 25 sprint
Fly drill = 3 strokes Br / 1 stroke Fl
Back drill = 3 strokes Ba / 2 stroke Fr
Breast drill = Br pull with dolphin kick
Free drill = Pause arm recovery halfway for 4 kicks
Choose a distance IM:
500 - (50 Fl / 100 Ba / 150 Br / 200 Fr)
300 - (25 Fl / 25 Fr / 50 Ba / 25 Fr / 75 Br / 100 Fr)
200 - (Fl / Ba / Br / Fr / Fr / Br / Ba / Fl)
Kick 6x100
each 100 is 25 easy / 25 fast / 25 easy / 25 fast
odd 100s = flutter, even 100s = non-Free
Coach AM - Jeff G, PM - Niki B


05/28/07 Mon - ~2700m
Complete as many lengths as able in the time:
Pull @2:30, 2:25, 2:20, 2:15, 2:10, 2:05
Rest 1:00
Swim @2:00, 1:55, ... , :30, :25, :20, :15
Coach Jeff G


05/26/07 Sat
Warmup 12x25 swim
Main 4x (100 moderate, 200 neg split, 100 hold neg split)
Coach Kirsten P


05/25/07 Fri - 2700m
AM - Coach Niki B
Wu - 12x25
Ms - 3x(100 fast, 50 easy, 50 fast, 100 easy, 12x25 fast/easy)
Pull 12x75
PM - Coach Jeff G
Pull 12x75
Swim 3x(100 f, 50 e, 50 f, 100 e, 200 (50e/50f/25e/75f)
Recovery 100
Sprint 12x25
alternate fast/east
fast are half distance drill / half sprint drill
1. distance= 2 beat kick
sprint = 6 beat kick
2. distance= breathe every stroke
sprint = no breaths
3. distance= enter, stretch and glide
sprint = enter, dive and pull
4. distance= body level and streamlined
sprint = body high with high turnover
5. distance= finish pull at thigh
sprint = finish pull at waist
6. distance= put it together: max efficiency
sprint = put it together: max turnover


05/24/07 Thu - 2600m
Warmup 12x25 Medley order
Swim 100 Fl, 2x100 IM
200 Ba, 2x100 IM
200 Br, 2x100 IM
100 Fr, 2x100 IM
Pull 300, 3x200
Coach AM - Niki B, PM - Erik B


05/23/07 Wed - 2900m
Pull 3x300
Swim 4x100 @b, 1x100 @b-10, no break
3x100 @b, 2x100 @b-10, break
2x100 @b, 3x100 @b-10, break
1x100 @b, 4x100 @b-10
Coach AM&PM - Jeff P


05/22/07 Tue - 2500m
Pull 6x150
Swim 4 times through:
5x25 kick
100 IM
100 non-free or drill*
drill 1 = catch-up free (hands touch in front)
drill 2 = 4 strokes head high / 4 head underwater
drill 3 = 2 strokes right arm / 2 left arm
drill 4 = 6 kicks per pull
100 Free
Coach AM - Jeff G, PM - Niki B


05/21/07 Mon - 2800m
Pull 6x100 breathe 3/5/5/3
Swim 3x300, 4x200, 5x100 descend by set
coach AM - Jeff P, PM - Jeff G


05/18/07 Fri
AM - coach Erik B - 2650m
Warm 6x50 build each 25
Swim 1x200 hard, 2x100 ez
3x100 hard, 2x100 ez
5x50 hard, 2x100 ez
Pull 300, 2x200, 3x100
PM - coach Jeff G - 2600m
Pull 300, 2x200, 3x100
Swim 1x200 hard, 2x100 ez
3x100 hard, 2x100 ez
5x50 hard, 2x100 ez
16x25 alternate block sprint / ez


05/17/07 Thu - 2500m
Warm 8x50 stroke choice
Main 400 IM, 100 ez
200 IM, 100 ez
4x100 IM
Pull 2x300, 3x150
Coach AM - Erik B, PM - Niki B


05/16/07 Wed - 2600m
Pull 6x100
odd = 75 pull / 25 drill (pause every 3rd stroke)
even = 75 pull / 25 scull
Swim 2x200 @b+5 moderate, 1x200 @b+5 challenge, break
1x200 @b+5 moderate, 2x200 @b+5 challenge, break
3x200 @b+5 challenge
Sprint 8x25 from dive @:30
Coach AM&PM - Jeff P


05/15/07 Tue - 2700m
DPS = Distance per stroke (low stroke count)
Pull 6x100 - 2nd length is DPS
Main Set - 3 times through (set1=Fl, set2=Ba, set3=Br):
4x25 kick
4x50 DPS swim stroke/free
4x100 Free / stroke slow / Free / stroke fast
Coach AM - Jeff G


05/14/07 Mon - 2700m
Pull 300 2x150 3x100
Swim 200, 2x100 moderate
200, 4x100 strong
200, 6x100 fast
Coach AM - Jeff P, PM - Jeff G


05/12/07 Sat - 3000m
pull 300 2x150 4x75
Swim 5x300 desc 1-5
4x150 IM:
1 = 50Fl/25Ba/25Br/50Fr
2 = 25Fl/50Ba/25Br/50Fr
3 = 25Fl/25Ba/50Br/50Fr
4 = 25Fl/25Ba/25Br/75Fr
Coach Kirsten P


05/11/07 Fri - 2400m
Pull 3x200
Swim 15x100 -
4 moderate, 1 fast
3 moderate, 1 fast
2 moderate, 1 fast
1 moderate, 1 fast
1 fast
Recovery 100 easy
Sprint 8x25 - odd = easy Fr, even = fast Fly
Coach AM - Jeff P, PM - Jeff G


05/10/07 Thu - 2600m
Pull 3x200
Swim 16x50 - 4 each stroke
8x75 - 2x(Fl/Ba/Fl, Ba/Br/Ba, Br/Fr/Br, Fr/Fl/Fr)
4x100 IM - odd = regular, even = Reverse IM order
200 Fly or Back or Breast (no IM or Free or mix)
Coach AM - Jeff G, PM - none


05/09/07 Wed - 2600m
Pull 12x50 alt 50 fist / 50 regular
Swim 10x100 @base, rest
5x100 @b-05, rest
5x100 @b-10
Coach AM&PM - Jeff P


05/08/07 Tue - 2500m
Pull 300 200 100
Swim 5x50 Fly kick, 100 IM, 50 easy Fr
4x50 Fly kick, 200 IM, 50 easy Fr
3x50 Fly kick, 300 IM, 50 easy Fr
2x50 Fly kick, 400 IM, 50 easy Fr
Coach AM&PM - Jeff G


05/07/07 Mon - 3200m
Pull 300 3x100 4x50
Swim 4x(200 @base, 100 @b-10)
100 recovery
6x(100 @b+5, 50 @b-10)
Coach AM - Sean S, PM - Jeff G


05/05/07 Sat - 2900m
Pull 10x50
Swim 400, 2x200, 4x100, rest
2x200, 400 faster than 100s
Medley 8x50 IM order
Coach Kirsten P


05/04/07 Fri
AM - Coach Niki B - 3300m
Pull 2x(200, 2x100, 4x50)
Swim 4x100 easy / hard, 100 @b-5, 100 recovery
8x50 hard / fast, 100 @b-5, 100 recovery
4x100 hard / easy, 100 @-10, 100 recovery
8x25 ascending, 100 easy
PM - Coach Jeff G - 2700m
Pull 200, 2x100, 4x50
Swim 10x50 - 4 easy / 1 fast / 4 easy / 1 fast
8x50 - 3 easy / 1 fast / 3 easy / 1 fast
6x50 - 2 easy / 1 fast / 2 easy / 1 fast
4x50 - 1 easy / 1 fast / 1 easy / 1 fast
2x50 - both fast
Pull 200, 2x100, 4x50


05/03/07 Thu - 2950m
Kick for Sharon: 9x50 @:59
IM for Alex: 24 x 100 IM @1:45
Swim for Lee: 100 Fr under 70 seconds
Coach AM - Niki B, PM - Erik B


05/02/07 Wed - 2700m
Pull 6x100 odd=75p/25scull, even=75p/25drill
Swim 3x200, 4x100, break - steady
2x200, 3x100, break - strong
1x200, 2x100 - fast
Coach AM&PM - Jeff P


05/01/07 Tue - 2600m
Pull 8x100 (75 pull / 25 scull)
Kick 4x75 (25 hard / 50 easy)
4x75 (50 hard / 25 easy)
Swim 4x75 (25 Fly / 50 Back)
4x75 (25 Back / 50 Breast)
4x75 (25 Brst / 50 Free)
4x75 (25 Free / 50 Fly)
Final 200 IM
Coach AM&PM - Jeff G


04/30/07 Mon - 3200m
Pull 16x50 desc 1-4
Swim 4x(3x200 desc 1-3)
Coach AM - Sean S, PM - Jeff G


04/28/07 Sat - 3900m
Main Set
4x50 (25 head-high Fr / 25 swim Fr)
4x50 (25 double kick Br / 25 swim Br)
500 swim
4x25 Fl
4x100 Fr, 4x50 Ba
2x200 Fr, 4x50 Br
4x150 Fr, 4x50 Fl
500 swim
Pull 2x200
Coach Niki B


04/27/07 Fri - 3050m
Warm 8x50 easy/fast
Main 3 times through:
200 @b+5 moderat
6x50 fast, set 1 @1:00, 2 @1:05, 3 @1:10
100 recovery
break
Sprint 10x25 @:30
Pull 300, 2x150
Coach AM - Erik B, PM - Jeff G


04/26/07 Thu - 2600m
Warm 2x( 50 Fl/Ba, 50 Ba/Br, 50 Br/Fr, 50 Fr/Fl )
Main 4x( 100 Stroke*, 200 IM, 100 IM )
*Stroke = IM order by round
Pull 4x150
Coach AM&PM - Erik B


04/25/07 Wed - 3300m
Pull 6x150
Swim 4x(200, 2x100, 4x50)
Set 1 - 200 is fast, Set 2 - 100s are fast,
Set 3 - 50s are fast, Set 4 - All fast!
Coach AM - Cynthia L, PM - Jeff G


04/24/07 Tue - 2500m
Warm 300 swim, 200 kick, 200 pull
Main 12x25 3 each stroke - kick, drill, swim
8x50 odd: IM(5 strokes Fl, Ba to 25, 5 strokes Br, Fr to 50)
even: Free
2x400 IM (25Fl/100Fr/25Ba/75Fr/25Br/50Fr/100IM)
6x125 odd=Pull, even=75 stroke/50 Fr
- OR -
Free drill progression
25 flutter kick on side, one arm up, other down
50 6 kicks per pull
75 alternate 6 kicks / 3 strokes
100 free
2x25 pull (no kicking!) fewest possible strokes:
10+ try again, 7-9 good, 6 great, 5 super, 4 elite
Coach AM&PM - Jeff G


04/23/07 Mon - 2700m
PUll 200, 3x100 descend 1-3, 200
Swim 300, 2x200, 3x100, break
2x200, 3x100, break
3x100
Coach AM - Jeff P, PM - Jeff G


04/21/07 Sat - 3800m
Swim 4x100 ascend 1-4
Pull 200 2x100 4x75 4x50
Swim 2000 for time
Swim 100 Fr, 100 Ba, 100 Br, 200 Fr
Coach Niki B


04/20/07 Fri
AM - Coach Eric B - 2300m
Warm 4x50 drill/build
Main 6x50 desc 1-6, 100 easy
6x50 alt ez/fast, 100 easy
12x25 alt easy/fast, 100 easy
Pull 300, 6x75
PM - Coach Jeff G - 2800m
Warm 100, 4x50 drill/build, 100
Main 6x50 desc 1-6, 100 easy, 100 fast
6x50 e/e/f/e/e/f, 100 easy, 100 fast
12x25 alt easy/fast, 100 easy, 100 fast
Pull 300, 6x75


04/19/07 Thu - 2500m
Warm 8x50 IM order
Main 3x(2x100 IM, 100 stroke*, 200 IM)
*stroke: set 1 = Ba, 2 = Br, 3 = Fl
Pull 6x75 (50 Fr / 25 Choice)
Coach AM&PM - Eric B


04/18/07 Wed - 2600m
Pull 3x200
Swim no breaks:
4x100 @b, 1x100 @b-5
3x100 @b, 2x100 @b-5
2x100 @b, 3x100 @b-5
1x100 @b, 4x100 @b-5
Coach AM&PM - Jeff P


04/17/07 Tue - 2600m
WU 12x50 - 1-4 = 25 Fr / 25 RIMO Kick
5-8 = 25 Fr / 25 RIMO Drill
9-12 = 25 Fr/ 25 RIMO Swim
MS 2 times through:
200 IM steady
6x75 - odd = 25 Fr / 50 build major stroke
even = descend 1-3 major stroke
200 IM steady
6x25 - odd = major stroke technique
even = major stroke race
Coach AM&PM - Jeff G


04/16/07 Mon - 2700m
Pull 6x100
Swim 300, 3x150
200, 4x100
300, 2x150
200, 3x100
Coach AM - Jeff P, PM - Jeff G


04/13/07 Fri
AM - coach Erik B - 3300m
Warm 12x50 build
Main 5x100 desc 1-5
5x100 hard/easy/h/e/h
5x100 desc 1-5
6x50 e/h/e/h/e/h
Pull 12x75
PM - coach Jeff G - 2900m
Pull
Swim 40x50 @b+5, rest :30 between rounds:
8 easy, 6 moderate, 4 strong, 2 fast, rest 1:00
2 easy, 4 moderate, 6 strong, 8 fast


04/12/07 Thu - 2450m
Warm 4x25 stroke, 400 IM, 100 ez Fr
Main 4x(100 IM, 4x25 stroke)
set 1 stroke=Fl, set2=Ba, 3=Br 4=Fr
Swim 200 IM
Pull 6x125
Coach AM - Erik B, PM - Niki B


04/11/07 Wed - 2800m
Pull 12x50 breathe 3x(3,3,5,5)
Swim 200 @b steady, 2x100 @b challenge, break
200 @b steady, 3x100 @b challenge, break
200 @b steady, 4x100 @b challenge, break
200 @b steady, 5x100 @b challenge
Coach AM&PM - Jeff P


04/10/07 Tue - 2500m
Pull 2x(200, 150, 100) - last 25 of each Breast Pull
Back 100 Fr, 50 K-Ba, 2x25 Fr fast/easy
100 Ba, 50 Ba, 2x25 Ba fast/fast
Brst 100 Fr, 50 K-Br, 2x25 Fr fast/easy
100 Br, 50 Br, 2x25 Br fast/fast
Fly 100 Fr, 50 K-Fl, 2x25 Fr fast/easy
100 Fl, 50 Fl, 2x25 Fl fast/fast
Free 100 Fr, 50 K-Fr, 2x25 Fr fast/easy
100 Fr, 50 Fr, 2x25 Fr fast/fast
Coach AM - Jeff G, PM - Niki B


04/09/07 Mon - 2900m
Pull 100 200 300 200 100
Swim 400 neg split, 2x200, 400 ns, 4x100, break
400 fast
Coach AM - Jeff P, PM - Jeff G


04/07/07 Sat - 3400m
WU 100 zipper recovery drill
100 Finger drag recovery drill
100 Catch-up recovery drill
100 Combo drill
MS 400 ez, 200 Br, 4x100 ascend 1-4
400 ez, 200 Ba, 4x100 descnd 1-4
Pull 200, 2x100, 8x75
Coach Niki B


04/06/07 Fri - 2900m
Warm 8x25 build each
Swim 3 times through:
2x100 @base+05 descend by set 5 seconds
4x50 @base+05 alt easy / fast by 50
8x25 @base+05 alt easy / fast by 25
Pull 300, 3x200
Coach AM - Erik B, PM - Jeff G


04/05/07 Thu - 2500m
Warm 8x25, 2 each stroke
Swim 200 IM, 4x50 Fl/Ba
200 IM, 4x50 Ba/Br
200 IM, 4x50 Br/Fr
200 IM, 2x50 Fr easy
200 IM all out
Pull 4x150
Coach AM - EriK B, PM - Niki B


04/04/07 Wed - 2800m
Pull 4x150 (50 2-arm / 25 R-arm / 50 2-arm / 25 L-arm)
Swim 18x100 Straight through, No breaks:
100 @base, 1x100 @b-5, 100 @b+5
100 @base, 2x100 @b-5, 100 @b+5
100 @base, 3x100 @b-5, 100 @b+5
100 @base, 4x100 @b-5, 100 @b+5
Sprint 16 x 25, alternate 2 kick, 2 swim w/ strong kick
Coach AM&PM - Jeff P


04/03/07 Tue - 2700
Pull 200, 3x100, 200
Swim 100 IM, 4x100 Fr Ascend 1-4
100 for time – Fl, Ba, Br or IM
100 recovery
100 IM, 4x75 Ba/Fr/Ba
100 IM, 4x50 Br/Fr
100 IM, 4x25 Fr
Kick 6x25 e/h/e/h/h/e, 50 hard
Coach AM - Jeff G, PM - Erik B


04/02/07 Mon - 3000m
Pull 3x300 moderate, 6x100 desc 1-6
Swim 2x300 faster, 4x100 desc 1-4
Swim 1x300 fastest, 2x100 all out
Coach AM - Jeff P, PM - Jeff G


03/30/07 Fri - 3000m
Warm 12x25 build
Swim 6x(4x50 @b-:05, 4x25 @:30 alt easy/fast)
rest :30 after every 2 rounds
PUll 300 2x150 4x75
Coach AM - Cynthia L, PM - Jeff G


03/29/07 Thu - 2450m
Warm 8x50 IM order twice thru
Main 400 IM
100 Fl, 200 IM
100 Ba, 200 IM
100 Br, 200 IM
100 Fr, 200 IM
Pull 6x75
Coach AM&PM - Erik B


03/28/07 Wed - 3000m
Pull 300 @base, 300 @b-05, no break
300 @base, 200 @b-05, no break
300 @base, 100 @b-05, break
300 @base, 100 @b-10, no break
300 @base, 200 @b-10, no break
300 @base, 300 @b-10
Coach AM - Cynthia L, PM - Jeff G


03/27/07 Tue - 2800m
Pull 8x150, breathe 3-5 by 25
Swim 24x50:
6 br, 4 ba, 2 fl, 2 br, 4 ba, 6 fl
Easy 100 recovery
Kick 4x75 k desc 1-4
Coach AM - Jeff G, PM - Erik B


03/26/07 Mon - 2900m
Pull 9x100
Swim 4x (400 drafting, 100 recovery)
Coach AM&PM - Jeff G


03/24/07 Sat - 3100m
Pull 200 @b+10, 8x100 @b+05
Swim 200 @b+05, 6x100 @base
200 @base, 4x100 @b-05
200 @b-05, 2x100 @b-10
200 @b+30, 1x100 Full Commitment
Coach Jeff G


03/23/07 Fri - 2800m
Pull 8x100
Swim 2 x ( 2x100, 4x75, 4x50, 8x25, 100 easy )
alternate easy swim / fast swim
Coach AM - Sean S, PM - Jeff G


03/22/07 Thu - 2700m
Pull 3x200
Swim 3x200 IM, 3x50 Kick
3x150 IM, 3x50 Kick
3x100 IM, 3x50 Kick
Coach AM - Erik B, PM - none


03/21/07 Wed - 2600m
Pull 6x100
Swim 300, 2x200, 3x100 cruise
2x200, 3x100 strong
3x100 fast
Coach AM&PM - Jeff P


03/20/07 Tue - 2450m
Warm 200 2x100 2x50 300
Main 3x50 kick flutter, 8x50 Ba/Fr
3x50 kick Br/Fl, 8x50 Br/Fl
3x50 kick choice, 8x50 medley/Fr
Coach AM&PM - Jeff G


03/19/07 Mon - 2600m
Pull 12x50 breathe 3, 3/5, 5
Swim 400 neg split, 2x200 hold split, break
400 neg split, 4x100 hold split, break
400 challenge
Coach AM - Jeff P, PM - Jeff G


03/17/07 Sat - 2950m
Pull 6x125 (100 Pull / 25 scull)
Swim 400 Fr, 4x100 @b-5,
300 Fr, 4x75 @b-5
200 IM, 4x50 medley order
100 IM, 8x25 medley order
8x25 Fr @:40 alternate 1 Breath/length, no breath/length
Coach Kirsten P


03/16/07 Fri
AM - 2600m
Pull 12x75
Swim 16x100 - 4@b+5, 4@b, 4@b-5, 4@b-10
PM - 2600m coach Jeff G
Pull 12x75
Swim 2 times through:
75 easy, 50 fast, 100 easy, 25 fast, no break
50 easy, 75 fast, 100 easy, 25 fast, break
25 easy, 50 fast, 100 easy, 75 fast, no break
25 easy, 75 fast, 50 easy, 100 fast


03/15/07 Thu - 2600m
Kick 8x50 medley order
Swim 400 IM, 4x50 medley order
200 IM, 4x50 medley order
100 IM, 4x50 medley order
Pull 300, 3x100, 4x75
Coach AM - Erik B, PM - Niki B
03/14/07 Wed - 2600m
Pull 6x100
Swim 1x300 moderate, 2x200 strong, 3x100 fast, break
3x100 moderate, 2x200 strong, 1x300 fast
Coach AM & PM - Jeff P


03/13/07 Tue - 2500m
Pull 6x150
Swim 8x25 medley, 1x200 Fr
4x50 medley, 2x100 Fr
2x100 IM, 4x50 Fr
1x200 IM, 8x25 Fr
Coach AM - Jeff G, PM - Niki B


03/12/07 Mon - 2800m
Pull 200, 4x100, 200
Swim @base
4x100 easy, 1x100 challenge, no break
3x100 easy, 2x100 challenge, break
2x100 easy, 3x100 challenge, break
1x100 easy, 4x100 challenge
Coach AM - Jeff P, PM - Jeff G


03/10/07 Sat - 3750m
Warm 2x200 IM Kick
Swim 10x50 Fr, 4x25 Fl, 100 IM
5x50 Fr, 4x25 Ba, 100 IM
5x100 Fr, 4x25 Br, 100 IM
10x50 Fr, 100 IM
Pull 6x150
Coach Niki B


03/09/07 Fri - 2900m
Warm 10x50 drill (6 kicks per pull)
Swim 4x200 @200 base +:10, descend 2-4
6x100 @100 base +:10, fast, easy, faster, easy, fastest, easy
10x50 @50 base +:10, alternate easy, fast
Pull 300, 2x100
Coach AM - Erik B, PM - Jeff G


03/08/07 Thu - 2600m
Warm 2 x (75 Fl/Ba/Br, 75 Ba/Br/Fr, 75 Br/Fr/Fl, 75 Fr/Fl/Ba)
Main 400 IM, 2x200 IM, 4x100 IM
Pull 4x200
Coach AM - Erik B, PM - Niki B


03/07/07 Wed - 3000m
Pull 3x200
Swim 6x100 @b+05, 4x100 @base, break
5x100 @base, 3x100 @b-05, break
4x100 @b-05, 2x100 @b-10
Coach AM&PM - Jeff P


03/06/07 Tue - 2600m
Pull – 4x100
Backstroke – 4x150 broken as:
100 @base+:20 (25 ez Fr / 25 fast Back / 50 ez Fr)
50 @base_:20 fast Back
Breastroke – same set, substitute Br for Ba
Butterfly – same set, substitute Fl for Ba
Pull – 4x100
Coach AM - Jeff G, PM - Niki B


03/05/07 Mon - 3000m
Pull 6x100, odd=(75 pull / 25 scull) even=(75 pull / 25 2R/2L)
Swim 300, 2x150 moderate, no break,
200, 2x100 strong, no break,
100, 2x50 fast, rest 1 min
2x50, 100 moderate, no break,
2x100, 200 strong, no break,
2x150, 300 fast
Coach AM - Jeff P, PM - Jeff G


03/03/07 Sat - 2700m
Warm 200 anchor drill
8x50 Mini IM
(5 strokes Fl, Ba to end, 5 strokes Br, Fr to end)
Sprint set: 1/2 length easy, 1/2 length fast,
1/2 length fast, 1/2 length easy,
1 length fast, 1 length easy
200 easy, 100 sprint set
100 @b+5, 2x100 sprint set
100 @b-5, 100 easy, 2x100 sprint set
100 @b-5, 200 easy, 4x100 sprint set
100 @b+5, 100 easy, 100 sprint set, 100 @b-5
Coach Niki B


03/02/07 Fri - 2850m
Pull 200 2x150 3x100 4x50
Swim 4x100 @b+10
12x50 @b+05
20x25 @base
1 = half easy / half fast
2 = half fast / half easy
3 = all fast, 4 = all easy
Kick 14x25 1f-1e-2f-1e-3f-1e-2f-1e-1f-1e
Coach AM - Cynthia L, PM - Jeff G


03/01/07 Thu - 2900m
Drill 4x25 Fl - alternating arms
4x25 Ba - 6 kicks per pull
4x25 Br - 2 kicks per pull
4x25 Fr - catchup
IM 2x100 IM, 4x50 Fl
1x200 IM, 4x50 Ba
2x100 IM, 4x50 Br
1x200 IM, 4x50 Fr
Pull 6x150
Coach AM - Erik B, PM - Niki B


02/28/07 Wed - 2400m
Pull 12x50 breathe 3@3, 3@5, 3@7, 3@5
Swim 6x100, 3x200 steady
4x100, 2x200 strong
2x100, 1x200 fast
PM like AM but descend:
6x100 Moderate, 3x200 descend moderate - fast
4x100 desc 1-4, 2x200 moderate / fast
2x100 moderate, 1x200 fast
Coach AM&PM - Jeff P


02/27/07 Tue - 2600m
Pull 300 200 100
Stroke 4x(50 kick, 4x75, 50 kick):
50 Ba kick, 75 Ba/Fl/Ba, 75 Ba/Ba/Ba, 75 Ba/Br/Ba, 75 Ba/Fr/Ba, 50 Ba kick
50 Br kick, 75 Br/Fl/Br, 75 Br/Ba/Br, 75 Br/Br/Br, 75 Br/Fr/Br, 50 Br kick
50 Fl kick, 75 Fl/Fl/Fl, 75 Fl/Ba/Fl, 75 Fl/Br/Fl, 75 Fl/Fr/Fl, 50 Fl kick
50 Fr kick, 75 Fr/Fl/Fr, 75 Fr/Ba/Fr, 75 Fr/Br/Fr, 75 Fr/Fr/Fr, 50 Fr kick
Sprint 16x25 alternate 25 easy Free, 25 fast non-Free
Coach AM&PM - Jeff G


02/26/07 Mon - 2900m
Pull 300, 3x100 d1-3, 300
Swim 4x200, 3x200, 2x200, 1x200 desc by set
Coach AM - Jeff P, PM - Jeff G


02/24/07 Sat - 3000m
Swim 2 times through:
100 Fr, 25 Fl, 75 Fr, 100 Fr
2x50 Fr
100 Fr, 25 Ba, 75 Fr, 100 Fr
100 Fr, 25 Br, 75 Fr, 100 Fr
2x100 IM
Pull 4x200
Coach Niki B


02/23/07 Fri - 2700m
Pull 300 2x150 4x75
Swim 4x100 @base desc 1-4, 8x50 moderate, break
4x100 @b+05 desc 1-4, 4x50 recovery, break
4x100 @b+10 desc 1-4
Coach AM - Niki B, PM - Jeff G


02/22/07 Thu - 2600m
Warm 8x50 drill/swim, 2 each stroke
Swim 4x100IM @b+:20, 4x100 IM @b+:15, 4x100 IM @b+:10
200 IM easy, 200 IM fast
Pull 200, 4x100
Coach AM - Niki B, PM - Erik B


02/21/07 Wed - 2800m
Warm 8x50 (25 stroke / 25 Free)
Swim 3x200 @base Pull
3x200 @b-10
3x200 @base
3x200 @b-20
Coach AM - Cynthia L, PM - Jeff G


02/20/07 Tue - 2700m
Pull 4x150 = 50 Fr / 25 Br / 50 Fr / 25 Br
Swim 4 times through:
100 = 75 Ba / 25 Fr
100 = 50 Br / 50 Fr
100 = 25 Fl / 75 Fr
100 IM
Recovery 50
Kick 2x (75 f/e/e, 75 f/f/e, 75 fast)
Coach AM - Jeff G, PM - Niki B


02/19/07 Mon - 2900m
Pull 10x100 @2:01
Starting at (base +:10), and reducing by 1 sec each rep
Everyone swims together, start time handicapped by lane
First swimmer always finishes by top, #2 by :05, etc.
1:25 base starts at :25, finish by the top
1:30 base starts at :20, finish by the top
1:35 base starts at :15, finish by the top
1:40 base starts at :10, finish by the top
1:50 base starts at :05, finish by the top
2:00 base starts at :15, finish by the top, swim 75s
2:15 base starts at :15, finish by the top, swim 75s
Swim 15x100 @2:00, starting where pull set left off, break
5x100 @2:00, continue to exhaustion
Note: Pull set had too much rest, not enough warmup!
Coach Jeff G


02/17/07 Sat - 3700m
Kick 400 IM
Pull (alternate breathe) 2x250, 3x100, 4x50
Swim 3x100 hard, 300 easy @b+5, 1x100 Ba
2x100 hard, 200 easy @b+5, 1x100 Br
1x100 hard, 100 easy @b+5, 2x50 Fl
3x100 hard, 300 easy @b+5, 1x100 Choice drill
Coach Niki B


02/16/07 Fri - 2900m
Pull 10x100 last 25 limit breathing
Swim 8x25 fast, 100 recover
4x50 fast, 100 recover
200 fast, 100 recover
4x50 fast, 100 recover
8x25 fast, 200 recover
Kick 4x75 fast/easy/fast
Coach AM - Cynthia L, PM - Jeff G


02/15/07 Thu - 2700m
Swim 400 IM
1x100 FL, 3x100 IM
2x100 Ba, 2x100 IM
3x100 Br, 1x100 IM
200 IM
Pull 300, 3x100, 4x75
Coach AM - Erik B, PM - Niki B


02/14/07 Wed - 2600m
AM - Pull 4x150 (50 regular, 25 L-arm, 50 reg, 25 R-arm)
Swim 1x300 steady, 2x200 strong, 3x100 fast, break
3x100 steady, 2x200 strong, 1x300 fast
PM - Pull 4x150 (50 regular, 25 L-arm, 50 reg, 25 R-arm)
Swim 4 x (100 fast, 100 moderate, 200 fast, 100 moderate)
Coach AM&PM - Jeff P


02/13/07 Tue - 2750m
Pull 5x100 breathe 5/3/5/3 by 25
Swim 5x100 IM - 25 stroke* / 25 Free / 25 stroke* / 25 Free
* stroke: 1=Ba 2Br 3=Fl 4=Br 6=Ba
50 easy
500 IM - 25 Fl / 50 Fr / 50 Ba / 100 Fr / 75 Br / 200 Fr
50 easy
500 IM - 50 Fl / 100 Ba / 150 Br / 200 Fr
50 easy
500 Fr - 100 ez / 25h/75e / 50h/50e / 75h/25e / 100h
50 easy
Coach AM - Jeff G, PM - Niki B


02/12/07 Mon - 2600m
Pull 3x200
Swim 300, 2x200, 3x100 steady
2x200, 3x100 strong
3x100 fast
Coach AM - Jeff P, PM - Jeff G


02/10/07 Sat - 3300m
Warm 500 easy
Main 2x150, 4x75 desc 1-4
1x100 IM, 4x150
1x200 IM, 2x150
2x100 IM, 4x150
500 Pull
Cool 2x150
Coach Niki B


02/09/07 Fri - 2800m
Pull 12x50
Swim 3 times through:
100 @base,
100 @base+:05, hold base-:05
100 @base+:10, hold base-:10
100 @base+:15, hold base-:15
100 @base+:20, hold base-:20
2x50 recovery
Bonus 16x50 @:30 - 3 sprint / 1 easy
Coach AM - Cynthia L, PM - Jeff G


02/08/07 Thu - 3100m
WU 8x50 2 each stroke
IM 1x400 IM, 4x100 IM
2x200 IM, 2x100 IM
1x200 IM, 1x100 IM all out
Pull 2x200, 6x100
Coach AM - Erik B, PM - Niki B


02/07/07 Wed - 2700m
Pull 8x100 @b+05, 4x100 @base, break
Swim 6x100 @base, 3x100 @b-05, break
4x100 @b-05, 2x100 @b-10
Coach AM&PM - Jeff P


02/06/07 Tue - 2200m
AM - coach Jeff G - 2200m
Pull 4x200
Main 24x50 alternate Kick @1:20, Swim @1, 1 min rest between sets
6 Br, 4 Ba, 2 Fl, 2 Br, 4 Ba, 6 Fl
Bonus 4 x 50 drill/swim, Br/Fl -
25 Br breathe every other stroke / 25 Br swim
25 2 Br kick UW – 1 reg stroke / 25 3 Br – 1 Fl
25 Dolphin on back / 25 2 Br – 2 Fl
25 Br with dolphin kick / 25 1 Br – 3 Fl
PM - coach Niki B - 2800m
Warm 200 2x100 8x50
Medley 200 IM, 4x50 25Fl/25 one-arm Fl, 100 IM
200 IM, 4x50 Ba/dolphin on Back, 100 IM
200 IM, 4x50 Br/Br with dolphin, 100 IM
200 IM, 4x50 Fr/catch-up Free, 100 IM


02/05/07 Mon - 2750m
Pull 200 2x100 4x50
Swim 300 neg split, 2x200 hold split, break
300 neg split, 3x150 hold split, break
300 neg split, 4x100 hold split
note: 100s faster than 150s faster than 200s
Coach AM - Jeff P, PM - Jeff G


02/02/07 Fri - 2900m
Warm 3x(100 kick, 100 drill, 100 swim)
Main 15x50, break, 15x50
cycle through sendoffs at: b+10, b+05, b-05
Pull 500 breathe 3/5/3/7 by 25
Coach AM - Cynthia L, PM - Jeff G


02/01/07 Thu - 3400m
Warm 3 x ( 100 kick, 2x100 Fr )
Swim 25 Fl, 75 Ba, 75 Br, 25 Fr, 2x100 IM
25 Ba, 75 Br, 75 Fr, 25 Fl, 2x100 IM
25 Br, 75 Fr, 75 Fl, 25 Ba, 2x100 IM
25 Fr, 75 Fl, 75 Ba, 25 Br, 2x100 IM
Pull 300, 2x150, 4x75
Coach AM - Erik B, PM - Niki B


01/31/07 Wed - 2400m
Pull 12x50 breathe 3/5 by 25
Swim 200 moderate, 1x100 challenge
200 moderate, 2x100 challenge
200 moderate, 3x100 challenge
200 moderate, 4x100 challenge
Coach AM&PM - Jeff P


01/30/07 Tue - 2700m
Pull 300, 2x150, 4x75
Swim 4 x ( 100 IM, 100 Fr, 100 Kick )
Swim 100 Fl Fl Ba Br
100 Fl BA BA Br
100 Fl Ba BR BR
100 IM
Bonus 4 x 50 drill/swim –
25 Br breathe every other stroke / 25 Br swim
25 2 Br kick underw – 1 reg stroke / 25 3 Br – 1 Fl
25 Dolphin on back / 25 2 Br – 2 Fl
25 Br with dolphin kick / 25 1 Br – 3 Fl
Coach AM - Jeff G, PM - Niki B


01/29/07 Mon - 2850m
Pull 6x125 breathe 3/5/3/5/3 by 25
Swim 300 steady, 3x200 steady
300 neg sp, 2x200 hold split
300 steady, 1x200 full commitment
Coach AM - Jeff P, PM - Jeff G


01/27/07 Sat - 3000m
Pull 9x100
Swim 100 easy, 400 negative split
100 easy, 300 negative split
100 easy, 200 negative split
100 easy, 300 negative split
100 easy, 400 negative split
Coach Kirsten P


01/26/07 Fri - 2750m
Pull 300 3x100 300
Swim 3 times through:
4x25 (12.5 fast / 12.5 easy) @:30
50 race / 50 recovery @2:00
4x25 (12.5 easy / 12.5 fast) @:30
100 race / 50 recovery
Kick 10x50 - 3f 1e 2f 1e 1f 1e 1f
Coach AM - Cynthia L, PM - Jeff G


01/24/07 Wed - 3000m
Pull 4x150 breathe 3/5/7 by 50
Swim 3x200 @base, 1x200 @b-10, no break
2x200 @base, 2x200 @b-10, no break
1x200 @base, 3x200 @b-10
Coach AM&PM - Jeff P


01/23/07 Tue - 2500m
Pull 4x200, Kick 4x50
Swim 8x25 Ba/Fr, 200 IM (25 K / 25 S of each stroke)
8x25 Br/Fl, 300 IM (25 K / 50 S of each stroke)
8x25 Fl/Fr, 400 IM (25 K / 75 S of each stroke)
Swim
Bonus 4x100 Pull
Coach AM - Jeff G, PM - Niki B


01/22/07 Mon - 2600m
Pull 6x100 breathe 3/5/3/5 by 25
Swim 400, 2x200 steady
300, 2x150 strong
200, 2x100 intense
100, 2x50 full commitment
Coach AM - Jeff P, PM - Jeff G


01/20/07 Sat - 3000m
Pull 8x75
Swim 2000 fartlek (continuous swim):
400 steady / 2x50 alternate hard 50, easy 50,
300 steady / 4x50 alternate hard 50, easy 50,
200 steady / 6x50 alternate hard 50, easy 50,
100 steady / 8x50 alternate hard 50, easy 50
Medley 16x25 IM order
Coach Kirsten P


01/19/07 Fri - 2600m
Pull 8x100
Swim 2 times through:
75 moderate, 3x25 race
75 moderate, 5x25 race
75 moderate, 7x25 race
Bonus 8x50 (25 underwater / easy wall kick :05 /
fast wall kick :05 / 25 race)
Coach - AM - Cynthia L, PM - Jeff G


01/18/07 Thu - 3300m
Drill 8x25 Fly - one arm
8x25 Back - 6 kicks per pull
8x25 Breast - 2 kicks per pull
8x25 Free - alternate 25 catchup, 25 fist
Swim 200 IM, 4x50 Fl
200 IM, 4x50 Ba
200 IM, 4x50 Br
200 IM, 4x50 Fr
Pull 6x150
Coach AM&PM - Niki B


01/17/07 Wed - 2600m
Pull 6x100 (75 pull / 25 kick)
Swim 400 negative split
400 broken @200 with :10, @300 with :15
400 broken ditto
400 negative split
400 broken @100s with :10
Coach AM&PM - Jeff P


01/16/07 Tue - 2800m
Warm 50 Fr, 100 IM drill, 150 Fr, 200 kick, 150 Fr, 100 IM, 50 Kick
Main 4 times through:
4x75 stroke/free/stroke
100 recovery
4x25 stroke sprint @:30, :35, :40, 45
Coach AM - Jeff G, PM - Niki B


01/15/07 Mon - ~2700m
Complete as many lengths as able in the time:
Pull @2:30, 2:25, 2:20, 2:15, 2:10, 2:05
Rest 1:00
Swim @2:00, 1:55, ... , :30, :25, :20, :15
Coach Jeff G


01/13/07 Sat - 3600m
Swim 8x 50 easy, 4x100 hard
2x200 easy, 4x100 (12 easy, 12 hard / 12 hard, 12 easy / 25 hard / 25 easy)
2x200 easy, 4x100 hard
8x50 easy
Pull 6x100
Brst 100 Br, 100 anchor drill (kick on side with hand toward bottom)
Coach Kirsten P


01/12/07 Fri - 3600m
Swim 16x50 desc 1-4 choice stroke
Swim 2x (100 race, 200 recovery)
4x ( 50 race, 100 recovery)
6x ( 25 race, 75 recovery)
Pull 2x (200, 150, 100, 50)
Coach AM - Cynthia L, PM - Jeff G


01/11/07 Thu - 2900m
swim 4 times through:
75 fl/fl/ba, 75 ba/ba/br, 75 br/br/fr, 75 fr/fr/fl
200 IM
Pull 6x150 (50 stroke / 100 Fr)
coach AM&PM Erik B


01/10/07 Wed - 2800m
pull 12x50 breathe 3/3, 3/5, 5/5
swim 200 mod, 2x100 challenge, 4x50 easy
200 mod, 2x100 easy, 4x50 challenge
200 mod, 2x100 challenge, 4x50 challenge
easy 100
swim 12x25 easy Fr / sprint Fl
Coach AM&PM - Jeff P


01/09/07 Tue - 2600m
Pull 4x150 breathe 3/5/7/5/3/choice
Swim 4 times through:
4x25 kick
3x50 (50 Fl, 50 Ba, 50 Br)
2x75 Free
100 IM
Coach AM - Jeff G, PM - Niki B


01/08/07 Mon - 2800m
Pull 300 2x200 3x100
Swim 200 steady, 6x100 moderate, break
200 steady, 4x100 strong, break
200 steady, 2x100 fast
Coach AM - Jeff P, PM - Jeff G


01/06/07 Sat - 2900m
Swim 100 IM, 4x100 Fr, 2x200 Fr
100 IM, 2x100 Fr, 8x50 Fr
100 IM, 1x400 Fr
Pull 4x200
Coach Niki B


01/05/07 Fri - 2600m
Set 1 - 6x75 (25 kick / 50 build)
Set 2 - 5x100 (25 mod / 25 build / 25 mod / 25 fast)
Set 3 - 6x (50 e/f, 50 f/e, 50 f/f, 50 e/e)
Set 4 - 3x200 pull
Coach AM - Cynthia L, PM - Jeff G


01/04/07 Thu - 2400m
Swim 200 IM, 50 Fl, 50 Ba, 50 Br
200 IM, 50 Ba, 50 Br, 50 Fr
200 IM, 50 Br, 50 Fr, 50 Fl
200 IM, 50 Fr, 50 Fl, 50 Ba
Pull 4x150
Bonus 8 x ( 25 stroke fast / 25 Fr easy )
Coach AM - Erik B, PM - Niki B


01/03/07 Wed - 2700m
Pull 6x100
Swim 3x200, 4x100, break
2x200, 3x100, break
1x200, 2x100
Coach AM&PM - Jeff P


01/02/07 Tue - 2600m
Set1 - 2x200 pull, 2x75 kick, 2x200 pull
Set2 - 2x150 Ba/Fr/Ba, 100 k, 100 IM
6x50 Br/Fl, 100 k, 150 IM*
4x75 ch/fr/ch, 100 k, 200 IM
*150IM = 25Fl/50Ba/50Br/25Fr
Coach AM - Jeff G, PM - Niki B


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