Carlsbad Masters Swimming 

Masters Workouts 2010

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


12/31/10 Fri - 2900m
Pull 400 every 4th length 2R/2L
300 every 3rd length UW recovery head high
200 every even length catch-up
Swim 200 @base, 4x75 @b+10 desc 1-4
200 @b+05, 4x75 @b+5 odd=easy even=fast
200 @b+10, 4x75 @base 50 fast / 25 easy
200 @b+15, 4x75 @b-5 New Year challenge
Coach - Jeff G


12/30/10 Thu - 3650m
Warm 12x50 kick without board, 5-10 rest
Main 4x125 Pull Breast @3
4x125 Swim desc 1-4
4x125 Swim hold #4
4x125 Swim desc 1-4 from last round
Easy 200
If time 10x50 Kick alt fast/easy


12/29/10 Wed - 3000m
Pull 400 2x200 4x100
Swim 400 2x200 4x100
200 2x100 4x50
Coach PM - Jeff P


12/27/10 Mon - 3000m
Pull 100 150 200 250 300
Swim 2x100 steady, 100 fast,
2x100 steady, 150 fast,
2x100 steady, 200 fast, BREAK
2x100 steady, 250 fast,
2x100 steady, 300 fast


12/25/10 Sat - 2550m
12 days of Christmas
Pull the sleigh - 3x300 drafting (every 50)
The 12 days of Christmas:
300 - 12 drummers: 12X25 d 1-4
275 - 11 pipers: 11X25 2e, 4f, 2e, 3f
250 – 10 lords 5X50 d 1-5
225 – 9 ladies 3X75 (25 easy, 50 fast)
200 – 8 maids 2X100 Fast
175 – 7 swans 7X25 2e, 2f, 1e, 2f
150 - 6 geese 2X75 (75 easy, 75 fast)
125 - 5 golden rings 5X25 Kick BREAK
100 – 4 calling birds 100 b-10
75 – 3 French hens 75 easy
50 – 2 turtle doves 2X25 (#breaths by lane#)
25 – 1 partridge 25 easy
Coach - Kimberly G


12/23/10 Thu
AM - Coach Jeff G - 2550m
Pull 3x200
The 12 days of Christmas: - 1950m
300 - 12 drummers: 75 FL, 75 BA, 75 BR, 75 FR
275 - 11 pipers: 50 FL, 75 BA, 75 BR, 75 FR
250 – 10 lords 25 FL, 75 BA, 75 BR, 75 FR
225 – 9 ladies 75 BA, 75 BR, 75 FR
200 – 8 maids 50 BA, 75 BR, 75 FR
175 – 7 swans 25 BA, 75 BR, 75 FR
150 - 6 geese 75 BR, 75 FR
125 - 5 golden rings 50 BR, 75 FR
100 – 4 calling birds 25 BR, 75 FR
75 – 3 French hens 75 FR
50 – 2 turtle doves 50 FR
25 – 1 partridge 25 FR
PM - Coach Nate C - 2800m
Pull 3x200
Swim 4x75 Fl/Fl/Ba, 6x25 Fl
4x75 Ba/Ba/Br, 6x25 Ba
4x75 Br/Br/Fr, 6x25 Br
4x75 Fr/Fr/Ch, 6x25 Fr
Kick 4x100


12/22/10 Wed
AM - Coach Nate C - 2600m
Pull 200, 2x100, 4x50
Swim 4x(200 steady, 3x100)
-> 100s are steady within rounds, descend by round
PM - Coach Jeff P - 2600m
Pull 4x150
Swim 4x100 moderate, 1x100 challenge, break
3x100 moderate, 2x100 challenge, break
2x100 moderate, 3x100 challenge, break
1x100 moderate, 4x100 challenge, break


12/20/10 Mon - 3000m
Pull 200 300 300 200
Swim 50 @b steady, 100 @b fast, 50 @b+:30 ez
100 @b steady, 200 @b fast, 100 @b+:45 ez
150 @b steady, 300 @b fast, 150 @b+1:00 ez
200 @b steady, 400 @b fast, 200 ez
Coach AM&PM - Jeff G


12/18/10 Sat - 2850m
Pull the sleigh - 3x300 drafting (every 50)
The 12 days of Christmas:
300 - 12 drummers: 2X150 (150 easy,150 strong)
275 - 11 pipers: 275 Fast
250 – 10 lords 5X50 d 1-5
225 – 9 ladies 3X75 (25 easy, 50 fast)
200 – 8 maids 200 Strong
175 – 7 swans 175 Fast
150 - 6 geese 2X75 (75 easy, 75 fast)
125 - 5 golden rings 5X25 Kick --> BREAK
100 – 4 calling birds 100 b-10
75 – 3 French hens 75 easy
50 – 2 turtle doves 50 fast
25 – 1 partridge 25 easy
Coach - Kimberly G


12/17/10 Fri
Coach AM & PM - Nate C


12/16/10 Thu
AM Coach - Jim B - 2200m
Warm 8x75 kick/drill/swim 2 each stroke
Main 1x200 Fr, 8x25 2 each stroke
2x100 Fr, 4x50 IMO
4x50 Fr, 2x100 IM
8x25 Fr, 1x200 IM
PM Coach - Nate C - 2700m
Pull 2x200, 3x100
Swim 4 times through, IMO:
2x25 drill (IMO by round)
2x25 swim (IMO by round)
2x100 IM
2x100 Fr


12/15/10 Wed - 3000m
Pull 8x100 @b+5, 4x100 @b-05, break
Swim 6x100 @b+5, 3x100 @base, break
4x100 @base, 2x100 @b-05, break
2x100 @b-5, break, 1x100 best effort
Coach AM - Nate C, PM - Jeff P


12/13/10 Mon - 3000m
Pull 4x250
Swim Double Descend: 3x200 4x150 5x100 6x50
Coach AM - Jeff G, PM - Kimberly G


12/11/10 Sat - 3000m
Pull 12x50
Swim 3 times through (descend by round):
6x100 @base-5, +5, -5, +5, -5, +5,
200 (holding 100 speed)
rest 1:00
Coach - Kimberly G


12/10/10 Fri -
Pull 8x100 - last length non-free
Swim 8x75 middle 25 fast
200, 2x100, 4x50, 8x25
Coach AM - Skye J, PM - Nate C


12/08/10 Wed
AM - Coach Nate C - 2800m
Pull 8x100
Swim 3x200 @b, 1x200 @b-10, 2x200 @b, 2x200 @b-10
1x200 @b, 1x200 for time
PM - Coach Jeff P - 2800m
Pull 8x100
Swim 3x200 @b, 1x200 @b-10, 2x200 @b-5, 2x200 @b-15
1x200 easy, 1x200 for time


12/06/10 Mon - 3000m
Pull 2x400
Swim 3x300
4x200
5x100
Coach AM - Jeff G, PM - Kimberly G


12/04/10 Sat - 3000m
Pull 3x200
Swim 4x50 (Fr, Fr/Br, Fr/Bk, Fr/Fl)
4x50 (Fr, Br, Ba, Fl)
200 Fr, 150 Fr, 100 Fr, 50 (25 Fl / 25 Ba)
200 Fr, 150 Fr, 100 IM, 50 Fr
200 Fr, 150 (50 Fl / 50 Ba / 50 Br), 100 Fr, 50 Fr
200 IM, 150 Fr, 100 Fr, 50 Fr
Coach - Kimberly G


12/02/10 Thu - 3600m
Pull 400 every 4th length non-Fr
Swim 1x200 Fr, 4x50 d/s Fl
2x100 Fr, 4x50 d/s Ba
1x200 Fr, 4x50 d/s Br
4x(3x100 d/s, 4x25 fast) IMO by round
4x100 IM
Coach AM - Skye J, PM - Nate C


12/01/10 Wed - 2400m
Pull 6x100
Swim 400 @b, 2x200 @b-5
300 @b, 2x150 @b-5
200 @b, 2x100 @b-5
Coach AM - Nate C, PM - Jeff P


11/29/10 Mon
AM Coach Jeff G - 2800m
Pull 300 200 100 4x50
Swim 4x25 Fr drill 1, 1x100 kick, 8x25 IMO
4x25 Fr drill 2, 2x50 kick, 4x50 IMO
4x25 Fr drill 3, 2x50 kick, 2x100 IM
4x25 Fr drill 4, 4x25 kick, 1x200 IM
Swim 400 working all drills
Fr drill 1 = Kick: narrow & just under surface
Fr drill 2 = Breathe: Exhale while looking down.
Inhale with one goggle underwater.
Fr drill 3 = Glide: Start pull with a straight arm glide
Fr drill 4 = Catch: High elbow.
PM Coach Kimberly G - 3600m
Descend within each set:
Pull 200 150 100 75 50 25
Swim 25 200 150 100 75 50
50 25 200 150 100 75
75 50 25 200 150 100
100 75 50 25 200 150
150 100 75 50 25 200


11/27/10 Sat - 3000m
Pull 300 ez, 3x100 mod, 300 strong
Swim 400 ez, 200 mod, 100 fast
100 ez, 400 mod, 200 fast
200 ez, 100 mod, 400 fast
Coach - Kimberly G


11/24/10 Wed - 3900m
Pull 6x150
Swim 4x300 @b
3x300 @b-5
2x300 @b
1x300 challenge
Coach AM - Nate C, PM - Jeff P


11/22/10 Mon - 2800m
Pull 8x100 breathe 3/5/3/5
Swim 400 steady, 2x200 neg split
400 strong, 2x200 neg split
400 fast
Coach AM - Jeff G, PM - Kimberly G


11/20/10 Sat - 3100m
Pull 6x150
Swim 400 steady, 3x100 hold pace
300 steady, 3x100 hold pace
200 steady, 3x100 hold pace
100 steady, 3x100 hold pace
Coach - Dave P


11/17/10 Wed - 2900m
Pull 8x75
Swim 8x100 @b, 4x100 @b-5
6x100 @b, 3x100 @b-5
4x100 @b, 2x100 @b-10
Coach AM - Nate C, PM - Jeff P


11/15/10 Mon - 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 - Jeff G, PM - Kimberly G


11/13/10 Sat - 3000m
Pull 6x50 - fist, no paddles 1000
3x100 - open hand, no paddles
2x200 - paddles OK
Swim 2 times through:
300 easy
300 negative split
3x100 desc 1-3
Coach - Kimberly G


11/01/10 Mon - 2950m
Pull 3x100 2x200 3x100
Swim 1x200 @base, 150 @b+15, 4x100 @b-5
2x200 @base, 150 @b+15, 2x100 @b-10
1x200 @base, 150 @b+15, 1x100 sprint
Coach AM - Jeff G, PM - Kimberly G


10/30/10 Sat - 2900m
Pull 400, every 4th length non-free
Swim 10x100 - 4@b+5, 3@b, 2@b-5, 1@b-10
10x75 - odd=easy/fast/easy, even=fast/easy/fast
10x25 - 2 w/ 4 breaths, 2w3, 2w2, 2w1, 2w0
Coach - Dave P


10/26/10 Tue - 2400m
Pull 4x150
Swim 200 @b+5, 4x100 @b-5
200 @b+5, 3x100 @b-5
200 @b+5, 2x100 @b-5
200 @b+5, 1x100 @b-5
Coach AM - Nate C, PM - Jeff P


10/26/10 Tue - 2400m
Pull 8x50 - non-free on 4,6, & 8
Swim 6x25 Fl, 2x100 IM with strong Fl
6x25 Ba, 1x200 IM with strong Ba
6x25 Br, 2x100 IM with strong Br
6x25 Fr, 1x200 IM with strong Fr
4x150 IM
Coach AM - Skye J, PM - Nate C


10/25/10 Mon - 3150m
Pull 6x50 3x100 2x150
Swim
5x100 @base: 100e, 25f/75e, 50f/50e, 75f/25e, 100f
5x150 @base: 150e, 50f/100e, 75f/75e, 100f/50e, 150f
5x200 @base: 200e, 50f/150e, 100f/100e, 150f/50e, 200f
Coach AM - Jeff G, PM - Kimberly G


10/23/10 Sat - 3000m
Pull 2x150
Swim 2x150 - 50 Ba / 50 Br / 50 Fr
Pull 2x150
Swim 400 steady, 200 fast, 100 IM steady
400 build, 200 neg sp, 100 IM strong
400 (last 100 fast), 200 (last 100 fast), 100 IM fast
Coach - Kimberly G


10/22/10 Fri - 2400m
Pull 4x100
Swim 2 x (200, 2x100, 4x50, 8x25 descend by distance)
Kick/Swim 8x50
Coach AM - Skye J, PM - Nate C


10/21/10 Thu
AM - coach Skye J - 1900m
Pull 4x100
Swim 300 IM Kick/Drill/Swim each stroke
3x100 - Fl/75Fr, Fl/Ba/50Fr, Fl/Ba/Br/Fr
18x50 - 3 Fl (2e, 1f), 4 Ba (2e, 2f), 5 Br (2e, 3F), 4Fr (2e, 4f)
PM - coach Nate C - 2500m
Pull 4x100
Swim 3x100 - 25Fl/75Fr, 50Fl/50Fr, 75Fl/25Fr, 3x50 Fl (2e, 1f)
3x100 - 25Ba/75Fr, 50Ba/50Fr, 75Ba/25Fr, 4x50 Ba (2e, 2f)
3x100 - 25Br/75Fr, 50Br/50Fr, 75Br/25Fr, 5x50 Br (2e, 3f)
3x100 IM, 6x50 Fr (2e, 4f)


10/20/10 Wed - 3000m
Pull 8x75
Swim 2 times through:
2x100 @b+5
2x200 @b
2x300 @b-5
(PM - everything on base, set 2 faster than 1)
Coach AM - Nate C, PM - Jeff P


10/19/10 Tue - 2700m
Pull 4x100
Swim 4x50 Fl/Ba, 4x50 Ba/Br, 4x50 Br/Fr
3x100 Fr
4x50 IMO
3x100 Fr
4x50 IMO
3x100 Fr
8x50 2 each stroke
Coach AM - Skye J, PM - Nate C


10/18/10 Mon - 3000m
Pull 200 2x100 4x50 2x100 200
Swim 6x50 descend 1-3,4-6, rest :30
3x100 1=fast, 2=easy, 3=fast, rest :30
2x150 each is 50 easy / 50 fast / 50 easy, rest :30
200 fast, rest :30
2x150
3x100
6x50
Coach AM - Jeff G, PM - Kimberly G


10/14/10 Thu - 2950m
Pull 6x100
Swim 12x50 drill/swim, 3 each stroke
10x75 swim/swim/drill:
Fl/Fl/Fl, Fl/Fl/Ba, Fl/Ba/Ba, Ba/Ba/Ba,
Ba/Ba/Br, Ba/Br/Br, Br/Br/Br, Br/Br/Fr,
Br/Fr/Fr, Fr/Fr/Fr
10x100 IM, desc 1-3 4ez, 5fast
Coach AM - Skye J, PM - Nate C


10/13/10 Wed - 2600m
Pull 4x150
Swim 4x100 @b, 400 neg split
3x100 @b-5, 300 neg split
2x100 @b, 200 neg split, 2x100 @b-10
Coach AM - Nate C, PM - Jeff P


10/12/10 Tue - 2700m
Pull 6x150
Swim 5x50, IMO + last one choice
4x100, 25 stroke IMO, 75 free
3x200, IM
2x300, 25 stroke / 75 Free
1x400 IM fast
Kick 6x50
Coach AM - Skye J, PM - Nate C


10/11/10 Mon - 2950m
Pull 5x150 breathe 2R/2L
Swim desc------> ez fast
200 100 75 50 25
25 200 100 75 50
50 25 200 100 75
75 50 25 200 100
100 75 50 25 200
Coach AM - Jeff G, PM - Kimberly G


10/09/10 Sat - 3100m
Pull 200, 4x100, 150, 4x50
Drill 50 swim with kickboard "paddles" to emphasize high elbow catch
Swim 3 times through:
200 steady
3x100 descend 1-3
200 fast
Coach - Jeff G


10/08/10 Fri - 3000m
Pull 4x150
Swim 4 times through:
4x25 Kick ez, strong, fast, fast
4x50 easy/fast, fast/easy, fast/fast, easy/easy
3x100 build, fast, fast
Coach AM - Skye J, PM - Nate C


10/07/10 Thu - 2650m
Pull 4x75, 2x150 breathe 3/5/7
Swim 6x25 Fl drill/swim, 4x100 Fl/Fl/Ba/Br
6x25 Ba drill/swim, 4x100 Fl/Ba/Ba/Br
6x25 Br drill/swim, 4x100 Fl/Ba/Br/Br
4x100 IM
Coach AM - Skye J, PM - Nate C


10/06/10 Wed
AM - Coach Nate C - 2750m
Pull 4x250
Swim 400 neg split, 4x100 @b fast
300 neg split, 3x100 @b fast
200 neg split, 2x100 @b fast
100 neg split, 1x100 @b fast
PM - Coach Jeff P - 2700m
Pull 4x150
Swim 6x100 @b, 4x100 @b-5
4x100 @b, 3x100 @b-10
3x100 @b, 2x100 @b-15 (no one made it - do b-10 again)


10/05/10 Tue - 3100m
Pull 6x100 breathe 3/5/3/7
Swim 8x25, 2 each stroke, alt easy or drill, fast
7x50, Fl, Fr, Ba, Fr, Br, Fr, Fr
6x75, 3x(Fl/Ba/Br, Ba/Br/Fr)
5x100, IM
4x125, IM with extra length rotated through
3x150, 50Fr/50stroke*/50Fr - *stroke=Fl, Ba, Br
2x175, 50Fr/75IM/50Fr
1x200, IM
Coach AM - Skye J, PM - Nate C


10/04/10 Mon - 2900m
Pull 2x150, 200, 2x150, 200
* 150s = 50/25R/25L/50
Keep legs straight
* 200 = Keep head straight
Swim (300@4:30, 150@2:15)
300e, 150s, 150f, break
150e, 300s, 150f, break
150e, 150s, 300f, break
Coach AM&PM - Jeff G


10/02/10 Sat - 3000m
Pull 4x150, 2x200
Swim 4x100 @b, 400 neg split
3x100 @b, 300 neg split
2x100 @b, 200 neg split
1x100 @b, 100 Full Commitment
Coach - Nancy E


09/28/10 Tue - 2700m
Pull 400 breathe 3/5/7/5/3
Swim 200 Fr, 8x50 IMO
200 Fr, 6x50 IMO no Fr
200 Fr, 4x50 Ba/Br, Br/Fr
200 Fr, 2x50 best stroke
Kick/swim 10x50
Coach AM - Skye J, PM - Nate C


09/27/10 Mon - 3000m
Pull 2x(50 100 150 200)
Vertical hand, Point to bottom, Push back
Swim 5x50 @b, 100 @b+10, 150 fast
4x50 @b, 100 @b+10, 200 fast
3x50 @b, 100 @b+10, 250 fast
2x50 @b, 100 @b+10, 300 fast
Coach AM&PM - Jeff G


09/26/10 Sat - 3000m
Pull 3X100 breath 3-5-3-5 by 25,
300,
3X100 breath 3-5-3-5 by 25
Swim 500 neg split @b, 3X100 Fast @b + 15
400 neg split @b +5, 3X100 Fast @b + 15
300 neg split @b +10, 3X100 Fast @b + 15
Coach - Kimberly G


09/24/10 Fri - 2850m
Pull 5x100
Swim 3 times through:
100 - 75 easy / 25 fast
75 - 50 fast / 25 easy
50 - 25 fast / 25 easy
25 = 25 fast
200 easy
4x50 all fast
Repeat - reverse easy and fast on 100-50
Repeat - same as first time
Kick 4x100
Coach AM - Skye J, PM Nate C


09/23/10 Thu - 3000m
Pull 6x100 desc 1-3, 4-6
Swim 4x25 IMO, 200 Fr distance/stroke
4x50 IMO, 300 Fr distance/stroke
4x75 IMO, 400 Fr distance/stroke
4x100 IMO, 500 Fr distance/stroke
Coach - AM - Skye J, PM - Nate C


09/22/10 Wed
AM - Coach Nate C - 2800m
Pull 200, 2x100, 200, 2x100
Swim 4x100 @b+5, 3x100 @b-5, 2x100 @b+5, 1x100 @b-5, break
1x100 @b+5, 2x100 @b-5, 3x100 @b+5, 4x100 @b-5
PM - Coach Jeff P - 2800m
Pull 200, 2x100, 200, 2x100
Swim 4x100 @b, 3x100 @b-5, 2x100 @b, 1x100 @b-5, 1x100 @b, 2x100 @b-5, break
3x100 @b, break
4x100 @b-5


09/21/10 Tue
AM - Coach Skye J
Pull 5x100 breathe 3/5/7/3
Fab 500:
2x25 Fl @:30
50 Ba/Br @1
75 Fr @1:30
50 Ba/Br
2x25 Fl
50 Ba/Br
75 Fr
50 Ba/Br
2x25 Fl
Swim 4x100 - IMO (1st 100 = Fl) broken w/05 each 25
4x100 - 75 stroke IMO broken / 25 Fr
4x100 - 50 stroke IMO broken / 50 Fr straight
4x100 - 25 stroke IMO broken / 75 Fr straight
4x100 - Fr straight
PM - Coach Nate C - 2600m
Pull 3x200 dps
Swim 4x25 Fl, 2x50 Ba, 2x100 IM, 100 Fr
4x25 Ba, 2x50 Br, 2x100 IM, 100 Fr
4x25 Br, 2x50 Fr, 2x100 IM, 100 Fr
4x25 Fr, 2x50 Ch, 2x100 IM, 100 Fr


09/20/10 Mon - 2900m
Pull 200, 5x100, 200
Swim @5-9 secs rest
100, 3x50, 100, 3x50, 100, 3x50, 100, 3x50,
e F>e F e>F e F>e F e>F
Break
3x50, 100, 3x50, 100, 3x50, 100, 3x50, 100,
e>F e F>e F e>F e F>e F
Coach AM - Jeff G, PM - Kimberly G


09/18/10 Sat - 2900m
Pull 100 200 300 200 100
Swim 3x(4x100, 300)
Same pace within each set
Descend by set
Coach - Dave P


09/17/10 Fri - 2400m
Pull 300, 2x200, 3x100
Kick 4x75 Kick/Fr/Fr
Swim 3x(8x50 @1:00)
e/f, e/f, f/e, f/e, f, e, f, e
Coach AM - Skye J, PM - Nate C


09/16/10 Thu - 2500m
Pull 200, 2x100, 2x50
Swim 4 times through:
3x100 IM descend 1-3
100 fast stroke, IMO by round
100 fast Free
Coach AM - Skye J, PM - Nate C


09/15/10 Wed - 3000m
AM - Coach Nate C - 3000m
Pull 4x150
Swim 3x200 @b+5, 6x100 @base, break
2x200 @b+5, 4x100 @base, break
1x200 @b+5, 2x100 @base, break
PM - Coach Jeff P - 3000m
Pull 4x150
Swim all @base
3x200, 6x100, break
2x200 (1=ez, 2=fast), 4x100 (1&2=ez, 3&4=fast), break
1x200 ez, 2x100 fast, break


09/14/10 Tue - 2400m
Pull 6x100
Swim 4 times through:
4x25 IMO by round
75 Fl/Ba/Br, 75 Ba/Br/Fr
100 IM, 100 Fr fast
Coach AM - Skye J, PM - Nate C


09/13/10 Mon - 3200m
Pull 800
Swim 2x400 descend 1-2
4x200 descend 1-3, easy 4
8x100 descend 1-4, 5-8
Coach AM - Jeff G, PM - Kimberly G


09/11/10 Sat - 2700m
Pull 6x150
Swim 300, 200, 100 steady
300, 200, 100 descend
100, 200, 300 descend
Coach Dave P


09/10/10 Fri
AM - Coach Kimberly - 2700m
Pull 8x75 (1st length count strokes, 2nd length +1, 3rd length -3)
Swim 9x100: @ b-5, -5, +5, base, -5, +10, +5, -5, +15
break
6x100: @base, -10, +10, +5, -10, +15
break
6x100: @b+5, -15, +15, +10, all out, recovery
PM - Coach Nate C - 2600m
Pull 8x75
Swim 4 times through:
2x25 kick desc 1-2
2x25 swim desc 1-2
4x50 e/f, f/e, f/f, e/e
2x100 best effort


09/09/10 Thu
AM - Coach Jeff G - 2600m
WU 2x25 Fl Kick, 2x25 Ba Kick, 2x25 Br Pull, 2x25 Fr
IM - 24x100 IM in every possible order, break every 6:
6x100 - Fr/Br/Ba/Fl, Fr/Br/Fl/Ba, Fr/Fl/Br/Ba, Fr/Fl/Ba/Br, Fr/Ba/Br/Fl, Fr/Ba/Fl/Br
6x100 - Br/Fr/Ba/Fl, Br/Fr/Fl/Ba, Br/Fl/Fr/Ba, Br/Fl/Ba/Fr, Br/Ba/Fr/Fl, Br/Ba/Fl/Fr
6x100 - Ba/Fr/Fl/Br, Ba/Fr/Br/Fl, Ba/Br/Fr/Fl, Ba/Br/Fl/Fr, Ba/Fl/Fr/Br, Ba/Fl/Br/Fr
6x100 - Fl/Ba/Br/Fr, Fl/Ba/Fr/Br, Fl/Fr/Ba/Br, Fl/Fr/Br/Ba, Fl/Br/Fr/Ba, Fl/Br/Ba/Fr
PM - Coach Nate C - 2850m
Pull 6x100
Swim 4 times through:
2x25 K
2x50 stroke IMO by round
2x100 IM desc 1-2
100 Fr fast


09/08/10 Wed - 2900m
Pull 6x50, 3x100, 2x150
Swim 4x5x100 @base, double descend
Coach AM & PM - Jeff G


09/07/10 Tue - 2500m
Warm 2x200 pull, 2x75 kick, 2x200 pull
Main 50 k Ba, 3x100 Ba, 100 k choice
50 k Br, 6x50 Br, 100 k choice
50 k Fl, 12x25 Fl, 100 k choice
200IM
Coach AM & PM - Jeff G


09/06/10 Mon - 3150m
Pull 300 2x150 300
Swim 300 @4:15, 2x150 @2:10
300 @4:15, 3x150 @2:10
300 @4:15, 4x150 @2:10
Coach - Kimberly G


09/04/10 Sat - 3200m
Henry Morales Ratchet pace workout
Pull 3x300
Swim 5x50 @b+10 des 1-5
10x100 @b+10 des 1-10
6x150 @b+10 des 1-6
When you fail to descend, retire to last in the lane.
Set is over early if everyone has retired.
Clue: Start slow and descend as little as possible.
Goal: Improve technique, not effort.
Coach - Kimberly G


09/03/10 Fri - 2900m
Pull 6x150 @base
Swim 10x200
1= @b+10 Moderate
2= @b+30 Easy
3= @b+10 Fast, broken at 50 100 150 with :10 secs
(subtract 30 secs = #9 goal)
4= @b+45 Easy recovery
5= @b+10 Moderate
6= @b+05 Fast, broken at 25 75 125 175 with :05
(subtract 20 secs = #9 goal)
7= @b+45 Easy recovery
8= @b+45 Easy or rest out
9= Full Commitment
10= Cool down
Coach AM - Kimberly G, PM - Jeff G


09/02/10 Thu
AM coach Jeff G - 2250m
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
PM coach Jeff G - 2800m
Pull 200 3x100 200
Swim 3 times through (1=Ba, 2=Br, 3=Fl):
50 stroke, 50 Free
50 stroke, 100 Free
50 stroke, 150 Free
50 stroke, 200 Free


09/01/10 Wed - 2950m
Open water snake – 750 – All start in lane 5, 2 cycles
Swim 4 x(75 easy, 50 build, 25 fast, :30, 400*)
*400s are fast draft (lane can choose this option), or
#1=steady
#2= build by 100,
#3=(100e, 25f/75e, 75f/25e, 100f)
#4= live the dream
Coach AM & PM - Jeff G


08/31/10 Tue - 2500m
Kick 5 minutes continuous kick
Coach whistle: double=h single=e
40e 10h 35e 15h 30e 20h
25e 25h 20e 30h 15e 35h
Run 1 length
Pull 3x100, 2x150, 4x100
Swim 2 times through:
200 IM, 150 Ba/Br/Fr, 100 Br/Fr, 50 Fr
100 IM, 75 Fl/Ba/Br, 50 Fl/Ba, 25 Fl
Run 1 length, holding kickboard behind back
Coach AM & PM - Jeff G


08/30/10 Mon - 2900m
Pull 100, 50 ez, 150, 50 ez, 200, 50 ez, 250
Swim 300, 50 ez, 200, 50 ez, 150, 50 ez, 100
100, 50 ez, 200, 50 ez, 300, 50 ez, 400
Descend each set, 50s @1:00, all else @100base-5
>> good set, going on 100base-5 is good challenge
Coach AM - Jeff G, PM - Kimberly G


08/28/10 Sat - 2900m
Pull 6x150 @2:15, middle 50 glide & count strokes
Swim 8x100 steady
4x200 descend 1-4
4x100 Go Ballistic
Coach - Kimberly G


08/27/10 Fri - 2900m
Pull 300, 2x150, 3x100
Swim 5 times through, no breaks:
100 @b+10 moderate
4x25 @:30 build, count stokes
100 @b+10 easy
100 @b+10 fast
Coach AM - Kimberly G, PM - Jeff G


08/26/10 Thu - 2400m
Pull 6x100 – 2nd length is DPS
DPS = Distance per Stroke
(Try for a low stroke count)
Swim 3 times through
4x25 kick Stroke *
4x50 DPS swim: Stroke */free
3x100 - 25 Free – good technique
25 Stroke* - good technique
25 Free - Easy
25 Stroke* - f a s t
* Stroke: set1=FL, set2=BA, set3=BR
Coach AM & PM - Jeff G


08/25/10 Wed - 2900m
Pull 100, 200, 300, 400
Swim 550, 450, 350, 250, 150, 100, 50
Rest :30 between swims
Coach AM & PM - Jeff G


08/24/10 Tue - 2700m
Pull 250 200 150 100
Swim 100 Fr, 2x50 Fr K, 2x50 Fr P, 200 Fr
100 Br, 2x50 Br K, 2x50 Br P, 200 Br
100 Ba, 2x50 Ba K, 2x50 Ba P, 200 Ba
Animal bonus:
100 Fl, 2x50 Fl K, 2x50 FrEz, 200 Fl
Coach AM & PM - Jeff G


08/23/10 Mon - 3000m
Pull 300 @b+10, Swim 6x50 @b desc 1-3
Pull 300 @b+10, Swim 4x75 @b desc 1-4
Pull 300 @b+10, Swim 3x100 @b desc 1-3
Pull 300 @b+10, Swim 2x150 @b desc 1-2
Pull 300 @b+10, Swim 300 fast
Coach AM - Jeff G, PM - Kimberly G


08/21/10 Sat - 3000m
Pull 3x200
Swim 4x50 (Fr, Fr/Br, Fr/Bk, Fr/Fl)
4x50 (Fr, Br, Bk, Fl)
200 Fr, 150 Fr, 100 Fr, 50 (25Fl,25Bk)
50 Fr, 200 Fr, 150 Fr, 100 IM
100 Fr, 50 Fr, 200 Fr, 150 (50 Fl, 50 Bk, 50 BR)
150 Fr, 100 Fr, 50 Fr, 200 IM
Coach - Kimberly G


08/20/10 Fri - 2750m
Pull 200 2x150 2x100 2x50 2x25
Michael Phelps’ set 1: 10x50, hold base-:07
#1-4 @b+25, #5 @b+20, #6 @b+15,
#7 @b+10, #8 @b+5, #9 @b, #10 @b-5
Swim 200 @b+10 easy, 4x25 @b sprint
150 @b+5 mod, 4x25 @b sprint
100 @b+5 strong, 4x25 @b sprint
50 @b fast, 4x25 @b sprint
Michael Phelps’ set 2: 10x50, hold base-:10
#1-4 @b+45, #5 @b+40, #6 @b+30,
#7 @b+20, #8 @b+10, #9 @b, #10 @b-10
Coach AM - Kimberly G, PM - Jeff G


08/19/10 Thu - 2750m
Pull 200 2x150 2x100 2x50 2x25
Michael Phelps’ set 1: 10x50, hold b-7
#1-4 @b+25, #5 @b+20, #6 @b+15,
#7 @b+10, #8 @b+5, #9 @b, #10 @b-5
Swim
200 @b+10 easy, 4x25 @b sprint
150 @b+5 mod, 4x25 @b sprint
100 @b+5 strong, 4x25 @b sprint
50 @b fast, 4x25 @b sprint
Michael Phelps’ set 2: 10x50, hold b-10
#1-4 @b+45, #5 @b+40, #6 @b+30,
#7 @b+20, #8 @b+10, #9 @b, #10 @b-10
Coach AM - Kimberly G, PM - Jeff G


08/19/10 Thu - 2300m
Pull 6x100 - 75 Fr / 25 Stroke 2 each
Swim 4x75 Fl/Ba/Ba
4x75 Ba/Br/Br
4x75 Br/Fr/Fr
Swim 4 times through:
4x50 stroke, IMO by round descend 1-4
50 ez
Coach AM - Tim S (g'bye Tim!), PM - Nate C
Tim Siciliano's last day here - off to coach UCSB varsity.


08/18/10 Wed
Coach AM - Nate C - 3000m
Pull 2x200, 2x100
Swim 400, 2x25 Kick, 4x100 fast
300, 2x25 Kick, 3x100 fast
200, 2x25 Kick, 2x100 fast
100, 2x25 Kick, 1x100 fast
Coach PM - Jeff P - 3600m
Pull 2x200, 2x100
Swim 5x100 @b steady, 1x100 @b fast
4x100 @b steady, 2x100 @b fast
3x100 @b steady, 3x100 @b fast
2x100 @b+5 steady, 4x100 @b+5 fast
1x100 @b+5 steady, 5x100 @b+5 fast


08/16/10 Mon - 3200m
Pull 200 No Paddles
200 Paddles OK
200 No Paddles & make fists
200 Paddles OK
Swim 4 times through:
100 @b+05 easy
100 @base at 300 speed to follow
100 @b+05 easy
300 descend 1-4
Coach AM - Jeff G, PM - Kimberly G


08/14/10 Sat - 2900m
Pull 6x150
Swim 5x100 desc 1-3, 4e, 5f
5x200 desc 1-3, 4e, 5f, odd = neg split by 100
5x100 desc 1-3, 4e, 5f
Coach - Dave P


08/13/10 Fri - 2600m
Pull 8x75
Swim 4 times through:
4x25 kick desc 1-4
2x100 - 50 steady / 50 fast
8x25 - odd = easy, even = fast
Coach AM - Tim S, PM - Nate C


08/12/10 Thu - 2600m
Pull 8x50
Kick 4x50 IMO
Swim 4 times through:
6x50 (round 1=Fl/Ba, 2=Ba/Br, 3=Br/Fr, 4=Fr)
200 - 100e/100f (round 1=Fl, 2=Ba, 3=Br, 4=Fr)
Coach AM - Tim S, PM - Nate C


08/11/10 Wed - 3000m
Pull 4x150
Swim 3x300 desc 1-3, 3x100 fast
3x200 desc 1-3, 2x100 fast
3x100 desc 1-3, 1x100 fast
Coach AM - Nate C, PM - Jeff G


08/10/10 Tue - 2800m
Pull 4x150 - 100 Fr / 50 choice
Swim 4 times through:
3x100 IM desc 1-3
4x25 fast IMO by round
50 easy
Kick 4x100
Coach AM - Tim S, PM - Nate C


08/09/10 Mon - 3100m
Pull 200 @b+10, 8x100 @b+5
Swim 200 @b+5, 6x100 @base
200 @base, 4x100 @b-5
200 @b-5, 2x100 @b-10
200 @b+30, 1x100 full commitment
Coach AM - Jeff G, PM - Kimberly G


08/07/10 Sat - 3000m
Pull 300 last 25 fast,
300 last 50 fast,
300 last 100 fast,
100 easy, break
Swim 300 middle 50 fast,
300 middle 100 fast,
300 middle 200 fast,
100 easy, break
300 first 50 fast,
300 first 100 fast,
300 first 200 fast,
100 easy
Coach - Kimberly G


08/06/10 Fri - 3000m
Pull or Swim @base 200, 4x100, 200
Ladder @b+10
50 easy, 50 fast
100 easy, 100 fast
200 easy, 200 fast
Recovery 100 easy
Sprint 15x50 @b+5 1 easy, 1 fast, 2e, 1f, 3e, 1f, 4e, 1f, 1e
15x50 @b+10 1 fast, 1 easy, 2f, 1e, 3f, 1e, 4f, 1e, 1f
Coach AM - Kimberly G, PM - Nate C


08/05/10 Thu - 2600m
Pull 12x50 - 2x(4 Fr , 2 choice)
Swim 4x200 IM desc 1-4
4x100 IM desc 1-4
1x400 IM race
Easy 200 Fr
Kick 4x50 IMO
Coach AM - Tim S, PM - Nate C


08/04/10 Wed - 3000m
Pull 3x200
Swim 400 steady, 5x100 @b+10 fast
300 easy, 4x100 @b+10 fast
200 very easy, 3x100 @b+10 fast
100 convalescent, 2x100 @b+10 fast
Coach AM - Nate C, PM - Jeff G


08/03/10 Tue - 2600m
Pull 4x150 - 100 Fr / 50 IMO
Swim 4 times through:
6x50 IMO by round, desc 1-4, 5 ez (Fr OK), 6 fast
100 IM desc 1-4
Easy 100 Fr
Kick 4x75
Coach AM - Tim S, PM - Nate C


08/02/10 Mon - 2800m
Pull 3x200, 4x100
Swim @:10 rest, 1:00 after each 400
50 Easy, 100 Steady, 50 Easy, 400 Steady
50 Easy, 100 Strong, 50 Easy, 400 Strong
50 Easy, 100 Fast, 50 Easy, 400 Fast
Coach AM - Jeff G, PM - Kimberly G


07/31/10 Sat - 3000m Pull: 2x200, 3x100, 6x50 Swim: Easy >>>>>>>>> Fast 200 150 100 50 150 200 50 100 100 50 200 150 50 100 150 200
Coach - Kimberly G P>
07/30/10 Fri - 2600m
Pull 8x50 desc 1-4, 5-8
Kick 8x25 odd=moderate, even=fast
Main 12x75 odd=e/f/e, even=f/e/f
8x50 desc 1-4, 5-8
8x25 odd=easy, even=fast
Easy 100
Kick 4x75 choice
Coach AM - Tim S, PM - Nate C


07/29/10 Thu - 2300m
Pull 2x150 - 100 Fr / 50 Ch
Swim 4x100 Fl/Fl/Fl/Ba
4x100 Ba/Ba/Ba/Br
4x100 Br/Br/Br/Fr
Race 2x200 IM desc 1-2
Cool 100 easy
Kick 4x75
Coach AM - Tim S, PM - Nate C


07/28/10 Wed - 3000m
Pull 4x150
Swim 3x(3x200 desc 1-3, 4x50 hold descend)
Coach AM - Nate C, PM - Tim S


07/27/10 Tue - 2400m
Pull 4x125 - 75 Fr / 50 IMO
Kick 200 IM
Swim 4x50 Fl, 6x50 Fl/Ba
4x50 Ba, 6x50 Ba/Br
4x50 Br, 6x50 Br/Fr
4x50 Fr
Coach AM - Tim S, PM - Nate C


07/26/10 Mon
Coach AM - Jeff G - 3000m
Pull 12x50 breath 3/5, 5/7
Swim Descend 400, 300, 200, 100 @base
Descend 100, 200, 300, 400 @base (extra :15 before 400)
Coach PM - Kimberly G - 3000m


07/24/10 Sat - 2900m
Warm 12x75 swim/drill/swim
Main 400 @base, 2x200 @base, break
300 @base, 4x100 @+10, +5, base, -5, break
Recovery 100
Pull 400 - breathe every 3rd stroke on odd lengths
Coach - Don T


07/22/10 Thu - 2700m
Kick 8x50 2 each stroke
Pull 300 every 3rd length choice
4x100 Fl/Ba - 25 Fl / 75 Ba, 50 Fl / 50 Ba, 75 Fl / 25 Ba, 100 Fl
4x100 Ba/Br - 25 Ba / 75 Br, 50 Ba / 50 Br, 75 Ba / 25 Br, 100 Ba
4x100 Br/Fr - 25 Br / 75 Fr, 50 Br / 50 Fr, 75 Br / 25 Fr, 100 Br
4x100 IM all fast
Warmdown 4x50 Fr/Ba
200 IM Kick
Coach AM - Tim S, PM - Nate C


07/21/10 Wed - 3000m
Pull 12x50
Swim 5x100 @b+10, 3x100 @b+05, break
5x100 @b+05, 3x100 @base, break
5x100 @base, 3x100 @b-10
300 race
Coach AM - Nate C, PM - Jeff P


07/20/10 Tue - 2400m
Pull 12x50 Fr/Ch
Swim 3 x (5x100 IM, 100 easy) double descend IMs
Coach AM - Tim S, PM - Nate C


07/19/10 Mon - 3000m
Pull 6x150
Swim 21x100:
Swim 3x100 @b+10, 3x100 @base, 3x100 @b+10, 1x100 @b-05
2x100 @b+05, 2x100 @b-05, 2x100 @b+05, 1x100 @b-10
1x100 @b+10, 1x100 @b-10, 1x100 @b+10, 1x100 @b-15
Coach AM - Jeff G, PM - Kimberly G


07/17/10 Sat - 3000m
Pull 6x50
Swim 3x300 Steady @ base
3X300 Negative Split
3X300 Descend 1-3
Coach - Kimberly G


07/16/10 Fri - 2650m
Warm 2x(2x50 kick, 2x100 pull)
Main 3 times through:
8x50 @b+10 - 2x(25e/25f), 2x(25f/25e), 2x(50f, 50e)
rest :30
100 fast. Try to equal the sum of the two prior fast 50s.
50e
rest 1:00
Cool 8x50 1-4 Fr, 5-8 choice
Coach AM - Tim S, PM - Nate C


07/15/10 Thu - 2700m
Pull 12x50 stroke/Fr, 3 each stroke
Swim 4x300 IM - every 3rd length Fr
Easy 100
Race 200 IM
Kick 8x75
Coach AM - Tim S, PM - Nate C


07/14/10 Wed - 2600m
Pull 2x100, 200, 2x100
Swim 2 times through:
4x75 @b desc 1-4
2x200 @b-5
300 race
Coach AM - Nate C, PM - Jeff P


07/13/10 Tue - 2550m
Pull 3x100 Fr, 3x100 (75 Fr / 25 Ba), 3x100 (75 Fr / 25 Br)
RIM 25 Fr, 50 Fr/Br, 75 Fr/Br/Ba, 100 (50 Fr fast,50 ez)
25 Br, 50 Br/Ba, 75 Br/Ba/Fl, 100 (50 Br fast, 50 ez)
25 Ba, 50 Ba/Fl, 75 Ba/Fl/Fr, 100 (50 Ba fast, 50 ez)
25 Fl, 50 Fl/Fr, 75 Fl/Fr/Br, 100 (50 Fl fast, 50 ez)
Kick 6x75, twice through:
25 fast / 50 easy, 50 fast / 25 easy, 75 fast
Swim 4x50 @1:15 - 25 fast RIMO / 25 easy recovery
Coach AM - Jeff G, PM - Nate C


07/12/10 Mon - 2900m
Pull 8x100
Swim 6x75 @base desc 1-3,4-6, 50 @b+15 easy, 200 fast
6x50 @base desc 1-3,4-6, 100 @b+15 easy, 300 fast
6x25 @base desc 1-3,4-6, 150 @b+15 easy, 400 fast
Coach AM & PM - Jeff G


07/10/10 Sat - 3000m
Pull 6x50
Swim 3x3x300 set1=steady, 2=ns, 3=d1-3
Coach - Kimberly G


07/08/10 Thu - 2800m
Pull 8x75
Swim 4x(200 IM desc 1-4, 100 stroke IMO by round, 100 easy)
Kick 8x75
Coach AM - Tim S, PM - Nate C


07/07/10 Wed - 2400m
Pull 4x150
Swim 200, 4x100 desc 1-4
200, 3x100 desc 1-3
200, 2x100 desc 1-2
200, 100 fast
Coach AM - Nate C, PM - Jeff P


07/06/10 Tue - 2850m
Pull 8x50, 200 IM
Swim 3x100 IM desc 1-3, 4x50 Fl desc 1-4
3x100 IM desc 1-3, 4x50 Ba desc 1-4
3x100 IM desc 1-3, 4x50 Br desc 1-4
Easy 100
Time 100 IM
Kick 6x75
Coach AM - Tim S, PM - Nate C


07/05/10 Mon - 2900m
1 x 500 Pull or any equipment you like
7 x 200 @b+10 - easy 1&2, descend 3-5, easy 6, fast 7
7 x 100 @b+10 - easy 1&2, descend 3-5, easy 6, fast 7
6 x 50 @b+10 - 1 easy, 2 fast, 2 easy, 1 Full Commitment
Coach - Jeff G


07/03/10 Sat - 3000m
Pull 4x150
Swim 4x300 steady
4x200 strong last 50
4x100 descend 1-4
Coach - Dave P


07/02/10 Fri - 2900m
Pull 8x75 Fr/Fr/Ch
Swim 6x50 desc 1-4, hold 5&6
Swim 2 times through:
100 80% effort
4x50 desc 1-4
100 90% effort
4x25 odd=easy, even=fast
100 100% effort
100 easy
Kick 6x100
Coach AM - Tim S, PM - Nate C


06/30/10 Wed - 3100m
Pull 4x200, 4x100
Swim 6x100 @base, 3x100 @b-5
4x100 @b-05, 2x100 @b-10
2x100 @b+05, 1x100 fast
Coach AM - Nate C, PM - Jeff P


06/28/10 Mon - 3000m
Pull 2x150, 200, 2x250
Swim 300, 2x200, 3x100
(300=ns, 200=hold ns, 100=d1-3 from 200)
2x200, 3x100
(200=ns, 100=d1-3 from ns)
3x100
(hold last 100)
Coach AM - Jeff G, PM - Kimberly G


06/26/08 Sat - 2000-3000m
Swim as many full lengths as you can in the interval
Pull 6 repeats @2:30, 2:25, 2:20, 2:15, 2:10, 2:05
Rest 1:00
Swim 22 repeats @2:00, 1:55, 1:50, ... , :25, :20, :15
Coach Kimberly G


06/25/10 Fri - 2600m
Pull 200, 3x100, 200
Swim 200 @b+15 easy, 4x50 @b+15 fast
300 @b+20 easy, 3x100 @b+20 fast
300 @b+25 easy, 2x150 @b+25 fast
200 @b+30 easy, 1x200 fast
Coach AM - Kimberly G, PM - Nate C


06/24/10 Thu - 2600m
Pull 2x25 headhigh, 2x25 1-arm Fly, 6x100
Kick 6x25 eFeFFe, 50 Fast
Swim 7x200 IM
1 = replace all strokes with free (200 Free, duh!)
2 = restore Breast: Fr-Fr-Br-Fr
3 = restore Back: Fr-Ba-Br-Fr
4 = restore Fly: Fl-Ba-Br-Fr - 200 IM
5 = replace one with choice (eg: Fr-Ba-Br-Fr)
6 = replace two with choice (eg: Fl-Ba-Ba-Ba)
7 = 200 choice
Kick 6x25 eFeFFe, 50 Fast
Coach AM - Jeff G, PM - Nate C


06/23/10 Wed -2800m
Pull 8x100
Swim 4x(200 steady, 3x100 desc 1-3)
Coach AM - Nate C, PM - Jeff P


06/22/10 Tue - 2700m
Pull 4x100 - 75 Fr / 25 choice
Swim 6x50 Fl/Ba desc 1-4, hold 5-6, 8x25 o=ez, e=Fl fast
6x50 Ba/Br desc 1-4, hold 5-6, 8x25 o=ez, e=Ba fast
6x50 Br/Fr desc 1-4, hold 5-6, 8x25 o=ez, e=Br fast
6x50 Br/ch desc 1-4, hold 5-6, 8x25 o=ez, e=Fr fast
Kick 6x50
Coach AM & PM - Nate C


06/21/10 Mon - 3000m
Pull 300 2x150 300
Swim 100 @b-5, 50 @b+10, 4x50 @b fast
200 @b-5, 50 @b+10, 2x100 @b fast
300 @b-5, 50 @b+10, 8x25 @b fast
400 @b-5, 50 @b+10, 1x200 @b fast
Coach AM - Jeff G, PM - Kimberly G


06/19/10 Sat - 2850m
Pull 6x100
Swim 15x150:
1= eeeeef by 25 @b+10
2= eeeefe by 25 @b+10
3= eeefee by 25 @b+10
4= eefeee by 25 @b+10
5= efeeee by 25 @b+10
6= feeeee by 25 @b+10
7= fast @b+10
8= eef by 50 @b+15
9= efe by 50 @b+15
10=fee by 50 @b+15
11= faster @b+15
12= 50e/100f @b+20
13= 25e/100f/25e @b+20
14= 100f/50e @b+20
15=fastest
Coach - Kimberly G


06/18/10 Fri - 3000m
Pull 12x50 desc 1-4
Swim 3 times through:
100 fast, 100 easy
50 fast, 50 easy
8x25 odd=easy, even=fast
100 easy
Kick 8x50
Coach AM - Tim S, PM - Nate C


06/17/10 Thu - 2600m
Pull 8x75
Swim 4x400 IM
1=k/d/k/s by 25
2=easy
3=4x100 IM
4=fast
Kick 4x100
Coach AM - Tim S, PM - Nate C


06/16/10 Wed -2800m
Pull 8x100
Swim 400, 2x100 desc 1-2, 4x50 desc 1-4
300, 2x100 desc 1-2, 4x50 desc 1-4
200, 2x100 desc 1-2, 4x50 desc 1-4
Coach AM - Nate C, PM - Jeff P


06/15/10 Tue - 2600m
Pull 4x100, 6x50
Swim 4x75 Fl/Fl/Ba desc 1-4, 50 easy
4x75 Ba/Br/Br desc 1-4, 50 easy
4x75 Br/Fr/Fr desc 1-4, 50 easy
4x75 Fr/Ch/Ch desc 1-4, 50 easy
100 IM race
Kick 8x50
Coach AM - Tim S, PM - Nate C


06/14/10 Mon - 2800m
Pull 8x100
Swim 5x100 @base – 2 ez / 1 fast / 2 ez
5x100 @b+05 - alternate ez, fast
5x100 @b+05 - alternate fast, ez
5x100 @b+10 - all fast
Go right into easy after fast.
Coach AM - Jeff G, PM - Kimberly G


06/12/10 Sat - 2800m
Pull 4x200
Swim 4x100, 400 neg split
3x100, 300 neg split
2x100, 200 neg split
1x100, 100 neg split
Coach - none


06/11/10 Fri - 2800m
Pull 8x50, 8x25 desc 1-4, 5-8
Swim 4x100 desc 1-4, 100 easy
12x50 desc 1-4, 100 easy
4x25 desc 1-4, 100 easy
8x25 alt ez/fast, 100 easy
Kick 4x100
Coach AM - Tim S, PM - Nate C


06/10/10 Thu - 2500m
Pull 8x75 - Fr/Fr/Stroke
Swim 100 IM Kick
200 IM drill/swim
300 IM build each 75
400 IM steady
300 IM moderate
200 IM strong
100 IM fast
Easy 100
Kick 4x50
Coach AM - Tim S, PM - Nate C


06/09/10 Wed - 3200m
Pull 3x200
Swim 4 times through:
3x100 desc 1-3
2x25 kick easy/fast
300 neg split, desc by round
Coach AM - Nate C, PM - Jeff G


06/07/10 Mon - 2700m
Pull 6x150 breathe 3/5/3 by 50
Swim 1x100 @b+10, 100 fast @b+:30
2x100 @b+5, b+10, 200 fast @b+:45
3x100 @base, b+5, b+10, 300 fast @b+1:00
4x100 @b-5, b, b+5, b+10, 400 fast
Coach AM - Jeff G, PM - Kimberly G


06/05/10 Sat - 2700m
Pull 6x100
Swim 400 steady, 200 build, 100 fast
100 steady, 200 build, 400 fast
400 steady, 200 build, 100 fast
Coach - Dave P


06/04/10 Fri - 3000m
Pull 50, 100, 150, 150, 100, 50
Swim 1x100 @b fast, 100 easy, rest :30
2x100 @b+5 fast, 100 easy, rest :30
3x100 @b+10 fast, 100 easy, rest :30
4x100 @b+15 fast, 100 easy, rest :30
3x100 @b+20 fast, 100 easy, rest :30
2x100 @b+25 fast, 100 easy, rest :30
1x100 Full Commitment, 200 easy
Coach AM - Kimberly G, PM - Nate C


06/03/10 Thu - 2450m
Pull 4x100
Drill 12x50
1-4 = 25 Free / 25 RIMO Kick
5-8 = 25 Free / 25 RIMO Drill
9-12 = 25 Free / 25 RIMO Swim
Swim 200 IM, 6x75 best stroke (BS):
Odd = 25 BS kick / 25 BS drill / 25 Fr
Even = BS build by 25
100 IM, 6x50 worst stroke (WS):
Odd = 25 WS kick / 25 WS drill
Even = 25 WS easy / 25 WS fast
50 IM, 6x25 best stroke (BS):
Odd = BS easy & good technique
Even = BS race
Coach AM - Jeff G, PM - Nate C


06/02/10 Wed - 2600m
Pull 6x100
Swim 4x100 desc 1-4, 400 ns
3x100 desc 1-3, 300 ns
2x100 desc 1-2, 200 ns
1x100 easy, 100 fast
Coach AM - Nate C, PM - Jeff P


06/01/10 Tue - 2700m
Pull 4x100
25 Kick / 25 Drill - 2 Br, 2 Ba, 2 Fl
Swim 4 times through:
4x50 desc 1-4, IMO by round (round 1=Fly)
2x100 IM, desc 1-2
Kick 8x50, 2 each stroke
Coach AM - Tim S, PM - Nate C


05/31/10 Mon - 3000m
Pull 12x50 1-3=good catch, 4-6=good mid pull,
7-9=good recovery, 10-12=good all over
Swim 3x200 steady
3x200 desc steady to strong
3x200 strong
3x200 desc strong to fast
Coach - Kimberly G


05/28/10 Fri - 2400m
Pull 12x50 desc 1-4
Swim 3 times through:
200 - 100 fast / 25 easy / 50 fast / 25 easy
8x25 alt easy / fast
50 e/f, 50 f/e, 50 f/f, 50 e/e
Kick 4x50
Coach AM - Tim S, PM - Nate C


05/26/10 Wed - 3000m
Pull 3x200
Swim 400, 6x100 desc 1-4, hold 5&6
300, 5x100 desc 1-3, hold 4&5
200, 4x100 desc 1-2, hold 3&4
Coach AM - Tim S, PM - Jeff P


05/25/10 Tue - 2400m
Pull 3x200 - middle 100 choice
Swim 3x(5x100 IM, 100 fr recovery)
Coach AM - Tim S, PM - Nate C


05/24/10 Mon
AM - Coach Jeff G - 3000m
Snake swim or pull (no paddles) – 900m
2 circuits, all start/finish lane 5
2 lengths in middle lanes, 3 at ends
Swim 300 negative split, 3x100 hold split
300 hold last split, 3x100 descend 1-3
300 negative split, 3x100 descend 1-3
300 hold last split
PM - Coach Kimberly G - 3000m
Pull 12x50 @:45
Swim 2x300 @4:30 steady
2x200 @3:00 moderate
2x100 @1:30 Drop the Sandbag
rest 1:00
2x100 @1:30 steady
2x200 @3:00 moderate
2x300 @4:30 Go Ballistic


05/22/10 Sat - 3000m
Pull 4x150
Swim 4x(3x100, 300)
round 1 - pull or steady
round 2 - desc 1-3, hold for 300
round 3 - steady
round 4 - 100s fast @b+5, 300 easy
Coach - Dave P


05/18/10 Tue - 2800m
Pull: 8x100 desc 1-4, 5-8
Swim 4x100 @base
3x150 @base desc 1-3
300 neg split
3x150 @base desc 1-3
4x100 @base
Descend: 4x75 Fl/Ba/Ba, 4x75 Ba/Br/Br, 4x75 Br/Br/Fr
Race: 100 easy Fr, 100 race IM
Kick: 4x100
Coach AM - Nate C, PM - Nate C


05/18/10 Tue - 2700m
Pull: 8x75 Fr/Choice/Fr
25Kick/25Swim: 4x50 Fl, 4x50 Ba, 4x50 Br
Descend: 4x75 Fl/Ba/Ba, 4x75 Ba/Br/Br, 4x75 Br/Br/Fr
Race: 100 easy Fr, 100 race IM
Kick: 4x100
Coach AM - Tim S, PM - Nate C


05/17/10 Mon - 3200m
400 pull, 2x200 swim, rest 1:00
400 pull, 4x100 swim, rest 1:00
400 pull, 8x50 swim, rest 1:00
400 pull, 16x25 swim descend 1-4
Coach AM - Jeff G, PM - Kimberly G


05/15/10 Sat - 2900m
Pull 6x150
Swim 6x100 steady
4x200
6x100 desc 1-4, hold 5&6
Coach - Dave P


05/14/10 Fri - 3100m
Pull 12x50
Swim 8x75 desc 1-4 5e 6f 7e 8f
12x50 desc 1-3, 4e, 5f, 6e, & repeat
16x25 desc 1-4, 5e, 6f, 7e, 8f, & repeat
100 easy
Kick 400
Coach AM - Tim S, PM - Nate C


05/13/10 Thu - 2600m
Pull 3x200 breathe 3/5 by 50
Swim 300 IM k/d/s each stroke
4x200 IM desc 1-4
100 easy
400 IM fast
100 easy
Kick 4x75
Coach AM - Tim S, PM - Nate C


05/12/10 Wed
AM - Coach Nate C - 2900m
Pull 4x200
Swim 3 times through:
2x50 kick
3x100 @base desc 1-3
300 neg split by less than 5 secs
PM - Coach Jeff P - 2600m
Pull 8x75
> last 25 of odd 75s = Right arm only
> last 25 of even 75s = Left arm only
Swim 1x400 neg split, NO break ->
2x200 hold neg split, BREAK
4x100 desc 1-4, NOac break ->
2x200 hold descend, BREAK
1x400 best effort


05/11/10 Tue - 3200m
Pull 6x100 - 25 Fr / 50 RIMO / 25 Fr
Swim 4 times through:
3x50 Kick, IMO by round
2x100 IM desc 1-2
1x200 - 50 Fr / 100 stroke IMO by round fast / 50 Fr
Cool 8x50
Coach AM - Tim S, PM - Nate C


05/10/10 Mon - 3000m
Pull 4x75, 2x150, 300
1st length of 75s - drop one elbow, lift other.
Swim 8x100 @base+5, 6x100 @base, break
4x100 @base-5, break
2x100 @base-10, break
1x100 Flame on
Coach AM - Jeff G, PM - Kimberly G


05/08/10 Sat - 3000m
Pull 6x100
Swim 3 x (3x200 steady, 2x100 fast and descend by round)
Coach - Dave P


05/07/10 Fri - 2800m
Pull 6x50, 4x75
Swim 4 times through:
150 (50 easy / 50 fast / 50 easy)
4x50 e/f, f/e, f/f, e/e
4x25 odd=easy, even=fast
Kick 4x100
Coach AM - Tim S, PM - Nate C


05/06/10 Thu - 2600m
Pull 3x200
Swim 4 times through
4x25 stroke, IMO by round
4x100 IM desc 1-4
Coach AM - Tim S, PM - Nate C


05/05/10 Wed - 3000m
Pull 3x200
Swim 3 times through:
2x50 kick desc 1-2 (AM) or easy Back (PM)
3x100 @base
2x50 kick desc 1-2 (AM) or easy Back (PM)
300 fast
Coach AM - Nate C, PM - Jeff P


05/04/10 Tue - 3100m
Pull 2x150 Fr/Fr/Br/Br/Fr/Fr
2x150 Fr/Fr/Ba/Ba/Fr/Fr
2x150 Fr/Fr/Fl/Fl/Fr/Fr
Swim 4x50 Fl kick/swim, 8x25 alt Fl, Ba, 50 easy
4x50 Ba kick/swim, 8x25 alt Ba, Br, 50 easy
4x50 Br kick/swim, 8x25 alt Br, Fr, 50 easy
4x50 Fr kick/swim, 8x25 Fr, 50 easy
Kick 4x100 IM
Coach AM - Tim S, PM - Nate C


05/03/10 Mon - 2950m
Pull 4 times through:
150 breathe 3/choice/3 by 50
50 with 5 breaths total
Swim, Descend within each round:
200, 100, 50, rest
50, 200, 100, rest
100, 50, 200, rest
Swim 2 times through:
6x75 @2:00 best effort
100 @3:00 recovery, good technique
Coach AM - Jeff G, PM - Kimberly G


05/01/10 Sat - 2700m
Pull 3x200
Swim 300 steady, 3x100 desc 1-3, 3x100 steady, break
300 fast, 3x100 desc 1-3, 3x100 steady, break
300 best effort
Coach - Dave P


04/29/10 Thu - 2400m
Pull 4x100
Swim 100 IM kick
200 IM drill
300 IM build each 75
400 IM neg split each stroke
400 IM 80%
300 IM 90%
200 easy Fr
100 IM race
Coach AM - Tim S, PM - Nate C


04/28/10 Wed - 3000m
Pull 6x100
Swim 2 times through:
4x100 @base
2x400 @b-5
Coach AM - Nate C, PM - Jeff P


04/27/10 Tue - 2600m
Pull 8x75
Swim 4 times through:
200 kick/swim IM
8x25 stroke, IMO by round
Kick 4x100
Coach AM - Tim S, PM - Nate C


04/26/10 Mon - 3000m
Pull 12x50 breathe 3@3, 3@3/5, 3@3/7, 3@3/5
Swim 6x100 steady, 3x200 steady-strong-fast
4x100 d 1-4, 2x200 steady-fast
2x100 steady, 1x200 fast
Coach AM&PM - Jeff G


Coach - Kimberly G


04/24/10 Sat - 3000m
Pull 200, 2x150, 100
Swim 300 neg split, 2x150 hold split
300 neg split, 3x100 hold split
300 neg split, 4x75 hold split
100 recovery, 300 run the Devil down!
Coach - Kimberly G


04/23/10 Fri - 2400m
Pull 8x75
Swim 3 times through:
100 neg split
3x50 desc 1-3
100 recovery
6x25 desc 1-4, hold 5&6
100 recovery
Coach AM - Tim S, PM - Nate C


04/22/10 Thu - 2300m
Pull 6x100
Swim 4x75 Fl/Fl/Ba desc 1-4
4x75 Ba/Ba/Br desc 1-4
4x75 Br/Br/Fr desc 1-4
Sprint Series (e = easy, Fr ok)
Fl: 50 f/e, 50 e/f, 50 f/f, 50 e/e
Ba: 50 f/e, 50 e/f, 50 f/f, 50 e/e
Br: 50 f/e, 50 e/f, 50 f/f, 50 e/e
Fr: 50 f/e, 50 e/f, 50 f/f, 50 e/e
Coach AM - Tim S, PM - Nate C


04/21/10 Wed - 3200m
Pull 3x200
Swim 2 times through:
2x50 kick
3x100 desc 1-3
300 neg split
600 neg split
Coach AM - Nate C, PM - Jeff G


04/20/10 Tue - 2800m
Pull 3x200 alt Fr/Stroke by 50
Swim 200 IM kick/drill, 4x75 Fl/Ba/Ba, 100 IM easy
200 IM drill/swim, 4x75 Ba/Br/Br, 100 IM moderate
200 IM swim, 4x75 Br/Fr/Fr, 100 IM fast
Kick 4x100
Coach AM - Tim S, PM - Nate C


04/19/10 Mon - 2900m
Pull 100 300 500
Swim straight through no breaks:
5x100 @base steady, 100 @b+20 recovery
4x100 @base steady, 100 @b+15 easy
3x100 @base steady, 100 @b+10 moderate
2x100 @base steady, 100 @b+5 strong
1x100 @base steady, 100 painfully fast
Coach AM - Jeff G, PM - Kimberly G


04/09/10 Fri - 2550m
Pull 4x50, 100, 4x50, 150, 4x50, 200
Swim 50 easy, 50 fast, rest
50 e, 50 f, 50 e, 100 f, rest
50 e, 50 f, 50 e, 100 f, 50 e, 150 f, rest
50 e, 50 f, 50 e, 100 f, 50 e, 150 f, 50 e, 200 f
--> 50 easy swims @ b+20, fast swims @base
Coach AM - Kimberly G, PM - Jeff G


04/08/10 Thu - 2500m
Warmup 500 RIM –
200 Catchup Fr (swim or pull),
150 Pull Br
100 Swim Ba
50 Kick on back Fl
6x200 @200 base + 1:00, each 200 is:
100 fast Fr @base
25 stroke @ :10 rest (2 each Br, Ba, Fl)
25 low breath Fr @:10 rest
50 Ba
4x200 Fr to IM – adds Br, Ba, Fl 800
200 – Fr
200 – 100 Fr / 50 Br / 50 Fr (adds Br)
200 – 50 Fr / 50 Ba / 50 Br / 50 Fr (adds Ba)
200 – IM (adds Fl)
Coach - AM & PM - Jeff G


04/07/10 Wed - 3600m
Pull 6x100
Swim 3x(3x200 desc 1-3, 300 neg split)
Coach AM - Nate C, PM - Jeff G


04/06/10 Tue - 3000m
Pull 12x50
Swim 4 times thru:
4x75 (round 1=Fl/Fl/Ba, 2=Ba/Ba/Br, 3=Br/Br/Fr, 4=Fr/Fr/Choice)
6x25 (round 1=Fl, 2=Ba, 3=Br, 4=Fr)
2x25 kick
Kick 4x100
Coach AM - Tim S, PM - Nate C


04/05/10 Mon - 2750m
Pull 6x100, no breaths until after the flags
Swim 4x50 d1-4, 4x100 d1-4, 2x200 d1-2
Rest
3x100 d1-3, 2x200 d1-2, 1x300 best effort
Kick 3x50 ez/Fast/ez
Coach AM - Jeff G, PM - Kimberly G


04/03/10 Sat - 2900m
Pull 100 200 300 200 100
Swim 5x100
5x200 - 1 of 5 hard
5x100 - 1&2 steady, 3-5 descend
Coach - Dave P


04/02/10 Fri - 2350m
Pull 4x75 breathe 3/5/3
4x75 Fr/Choice/Fr
Swim 3 times through:
150 build each 50 to 90%
4x50 e/f, f/e, f/f, e/e
6x25 odd=easy, even=fast
Kick 6x75
Coach AM - Tim S, PM - Nate C


04/01/10 Thu - 2600m
Pull 8x50
Swim 4 times through:
3x100 IM desc 1-3
2x25 kick
2x50 swim IMO, round 1 = Fl
100 IM fast
Kick 6x50
Coach AM - Tim S, PM - Nate C


03/31/10 Wed - 3000m
Pull 3x100 Fr, 3x100 Choice
Swim 3x200 @base, 600 neg split
2x200 @b-05, 400 neg split
1x200 @b-10, 200 neg split
Coach AM - Nate C, PM - Jeff P


03/30/10 Tue - 2900m
Pull 8x75
Swim 4x150 IM - 50 Fl / 25 Ba / 50 Br / 25 Fr, desc 1-4
4x150 IM - 25 Fl / 50 Ba / 25 Br / 50 Fr, desc 1-4
Sprint 8x50 odd=ez Fr, even=sprint IMO
Recovery 100
Kick 8x75
Coach AM - Tim S, PM - Nate C


03/29/10 Mon - 2900m
Pull 100 200 300 200 100
Swim 4x200 @b+10, hold heart rate = 189 - age
3x200 @b+05, hold heart rate = 199 - age
2x200 @base, hold heart rate = 209 - age
1x200 @MHR, hold heart rate = 219 - age
Coach AM - Jeff G, PM - Kimberly G


03/27/10 Sat - 2700m
Pull 6x150
Swim 3x100 desc 1-3, 3x200 hold last descend speed
3x100 fast, 3x200 steady
Coach - Dave P


03/26/10 Fri - 2400m
Pull 2x(2x100 @b+5, 2x50 @b)
Swim 4x(4x25 d1-4, 50 ez, 50 fast, 100 ez)
Kick 8x75
Coach AM - Tim S, PM - Nate C


03/24/10 Wed - 3000m
Pull 4x200 emphasize dps (distance per stroke)
Swim 4x(3x100 desc 1-3, 300 desc 1-4)
emphasize very fast #3 100
very easy #1 100, and first 300
hold fast #3 100 speed for final 300
Coach AM Nate C, PM - Jeff P


03/23/10 Tue - 2600m
Pull 3x200 (75 Fr / 50 ch / 75 Fr)
Swim 4x100 Fl/Fl/Ba/Br
4x100 Fl/Ba/Ba/Br
4x100 Fl/Ba/Br/Br
Swim 16x25, 4 each descend 1-4
Kick 8x50
Coach AM - Tim S, PM - Nate C


03/22/10 Mon - 3100m
Pull 7x100 telephone breathing (use phone # to count strokes between breaths)
Swim 4 x (300, 200, 100) @base
descend by set, steady within each set
Coach AM - Jeff G, PM - Kimberly G


03/20/10 Sat - 2800m
Pull 8x100 @b
Swim 4x200 @b+5
8x25 fast, 200 recovery, 8x25 fast
200 fast, 200 recovery, 200 fast
Coach - Kimberly G


03/19/10 Fri - 2700m
Pull 8x75 (easy 25 / moderate 25 / fast 25)
Swim 4x100 @base desc 1-4, 100 easy
8x50 desc 1-4, 100 easy
16x25 desc 1-4, 4Fr/4ch/4Fr/4ch/4Fr, 100 easy
2x50 all out, choice, 100 easy
Kick 8x50
Coach AM - Tim S, PM - Nate C


03/18/10 Thu - 2800m
Pull 8x75 (50 Fr / 25 choice)
Swim 300 IM Kick/Drill/Swim
6x100 IM desc 1-3, 4-6
2x200 IM desc 1-2
300 IM race
200 easy recovery
Kick 4x100 IM
Coach AM & PM - Tim S


03/17/10 Wed - 2800m
Pull 200 175 150 125 100 75 50 25
Swim 100 (first 50 strong), 400 Strong
100 (middle 50 strong), 2x300 Stronger
100 (last 50 strong), 2x200 Faster
100 (easy recovery), 2x100 Fastest
Coach AM & PM - Jeff G


03/16/10 Tue
AM - Coach Tim S - 2700m
Pull 4x100 Fr, 2x50 Fl, 2x50 Ba, 2x50 Br
Swim 4 times through:
3x50 round 1 = Fl/Ba, 2 = Ba/Br, 3 = Br/Fr, 4 = Choice
6x25 desc 1-3, hold 4-6, IMO by round
100 IM descend by round to race
Kick 8x50 IMO
PM - Coach Jeff G - 2250m
Pull 3x100 Fr, 3x100 (75 Fr / 25 Ba), 3x100 (75 Fr / 25 Br)
Swim 25 Fl, 50 Fl/Ba, 75 Fl/Ba/Br, 100 (50 Fl fast, 50 ez)
25 Ba, 50 Ba/Br, 75 Ba/Br/Fr, 100 (50 Ba fast, 50 ez)
25 Br, 50 Br/Fr, 75 Br/Fr/Fl, 100 (50 Br fast, 50 ez)
25 Fr, 50 Fr/Fl, 75 Fr/Fl/Ba, 100 (50 Fr fast, 50 ez)
Kick 6x75, twice through:
25 fast / 50 easy, 50 fast / 25 easy, 75 fast
Swim 100 easy, 100 IM for time, all together, handicap starts


03/15/10 Mon - 3000m
Pull 2x50 100 2x50 200 2x50 300
Swim 3x300 @b easy, moderate, strong
3x300 @b strong, moderate, easy
300 fast
Coach AM - Jeff G, PM - Kimberly G


03/13/10 Sat - 2600m
Pull 4x150
Swim 4x100, 2x200, 2x400, 2x200, 4x100
Coach - Dave P


03/12/10 Fri - 2800m
Pull 8x50
Swim 4 times through:
4x50 desc 1-4, 100 easy
4x25 all fast, 100 easy
Kick 8x50
Coach AM - Tim S, PM - Jeff G


03/11/10 Thu - 3000m
Pull 4x150 - 100 Fr / 50 choice
Swim 4 times through:
4x50 stroke, IMO, round 1 = Fl
200 IM
100 Fr
Kick 8x50 2 each stroke
Coach AM - Tim S, PM - Nate C


03/10/10 Wed
AM coach - Nate C - 2700m
Pull 3x200 long distance per stroke (DPS)
Swim 2x25 kick, 4x100 @base, 400 neg split
2x25 kick, 3x100 @base, 300 neg split
2x25 kick, 2x100 @base, 200 neg split
2x25 kick, 1x100 @base, 100 neg split
PM coach - Jeff P - 3100m
Pull 3x200
Swim 400 neg split, 4x100 hold split, 4x50 fast
300 neg split, 3x100 hold split, 3x50 fast
200 neg split, 2x100 hold split, 2x50 fast
100 easy, 100 moderate, 50 all out
Coach AM - Nate C, PM - Jeff P


03/09/10 Tue - 2800m
Pull 400 every 4th length IMO stroke
Swim 4x75 Fl/Ba/Ba
4x75 Ba/Br/Br
4x75 Br/Fr/Fr
Swim 4x50 Fl/Ba
4x50 Ba/Br
4x50 Br/Fr
4x50 choice
Swim 12x25 fast 3 each stroke
Kick 8x50 2 each stroke
Coach AM - Tim S, PM - Nate C


03/08/10 Mon - 2750m
All together, 1st swimmer finish by top, #2 by :05, etc:
Pull 6x125 @2:01 start @60-b-5
Swim 15x100 @2:01 start @60-base-5
Swim 5x100 @2:06 start @60-base-5
Coach AM - Jeff G, PM - Kimberly G


03/06/10 Sat - 2800m
Pull 8x100
Swim 4x100, 400, 4x100, 400, 4x100
100s - good pace, 400s - steady pace
Coach - Dave P


03/05/10 Fri - 2550m
Pull 8x75 Fr/Ch/Fr
Prep 9x50 1-3 @80% 5 sec rest,
4-6 @90% 10 sec rest,
7-9 @100% 15 sec rest
Swim 3 times through:
4x50 1-2 build, 3-4 fast
100 easy
4x25 fast
100 easy
Coach AM - Tim S, PM - Nate C


03/04/10 Thu
AM - coach Tim S - 2300m
Pull 4x200
Swim 500 IM (4x100 IM with no breaks)
400 IM (4x100 kick/drill/swim/swim IMO with breaks)
300 IM (3x75 ez/moderate/fast IMO with breaks)
200 IM (drill/swim continuous)
100 IM for time
PM - coach Nate C - 3000m
Pull 4x200
Swim 4 times through:
2x100 Fr
2x25 kick stroke, RIMO by round
2x50 swim stroke, RIMO by round
2x100 IM or Fr


03/03/10 Wed - 3200m
Pull 400, 2x200
Swim 4x(3x100 desc 1-3 @:10 rest, 300 at last 100 pace)
Coach AM - Nate C, PM - Jeff P


02/02/10 Tue - 2800m
Pull 4x300
Swim 4x75 Fl/Fl/Ba
4x75 Ba/Ba/Br
4x75 Br/Br/Fr
Swim 16x25 4 each stroke, desc 1-4
Timed swim - 100 IM
Kick 12x50
Coach AM - Tim S, PM - Nate C


03/01/10 Mon - 2800m
Pull 4x300
Swim 4x4x100
set 1 - 3 moderate / 1 fast
set 2 - 2 moderate / 2 fast
set 3 - 1 moderate / 3 fast
set 4 - all fast
Coach AM - Jeff G, PM - Kimberly G


02/27/10 Sat - 2900m
Pull 6x150
Swim 2x(400 steady, 300 fast, 200 steady, 100 fast)
Coach - Dave P


02/26/10 Fri
Pull
Swim 3 times through:
4x25
3x50 build
2x75 f/e/f
1x100
Coach AM - Tim S, PM - Nate C


02/24/10 Wed - 2800m
Pull 8x100
Swim 2x400 2x300 2x200 2x100
AM - odd @base, even @b-5
PM - all @base, descend by distance
Coach AM Nate C, PM - Jeff P


02/23/10 Tue - 2800m
Pull 2x300
Swim 3 times thru:
200 1=Fl/Fr/Ba/Fr 2=Ba/Fr/Br/Fr 3=Br/Fr/Fr/Fr
2x100 IM desc 1-2
4x50 e/f f/e f/f e/e IMO by round
Kick 8x50 IMO
Coach AM - Tim S, PM - Nate C


02/22/10 Mon - 3000m
Pull 300 200 100 4x50
Swim 20x100 @base, each speed is 5 secs faster
4 easy, 3 moderate, Break
2 strong, 1 fast, Break
1 easy, 2 moderate, Break
3 strong, Break
4 fast
Coach AM - Jeff G, PM - Kimberly G


02/20/10 Sat - 3000m
Pull 3x300
Swim 4x200 desc 1-4
4x150 desc 1-4, faster than 200s
4x100 desc 1-4, faster than 150s
4x50 desc 1-4, faster than 100s
4x25 desc 1-4, faster than 50s
Coach - Kimberly G


02/19/10 Fri -
Pull
Swim 4 times through:
200 @base
2x100 (50 kick build / 50 Free build)
4x50 desc 1-4
8x25 alt easy, fast
Coach AM - Tim S, PM - Nate C


02/17/10 Wed - 2900m
Pull 1x300 2x200 3x100
Swim 400 @b-5, 4x100 @b desc 1-4
300 @b-5, 3x100 @b desc 1-3
200 @b-5, 2x100 @b desc 1-2
100 @b-5, 1x100 fast
Coach AM Nate C, PM - Jeff P


02/16/10 Tue - 2750m
Pull 6x75 (Fr/Choice/Fr
Swim 4x(3x100 IM desc 1-3, 4x50 IMO by set desc 1-4)
Kick 4x75
Coach AM Tim S, PM - Nate C


02/15/10 Mon - 3000m
Pull 8x100 @b+5, 4x100 @base
Swim 6x100 @b, 3x100 @b-5
4x100 @b-5, 2x100 @b-10
2x100 @b+5, 100 Full Commitment
Coach - Kimberly G


02/13/10 Sat - m
Pull 100 200 300 200 100
Swim 3x300, 3x200, 100 ez, 3x100
Coach Dave P


02/12/10 Fri
Pull 8x50
Kick/swim 3x50
Swim/build 3x50
Main 3 times thru:
200 steady
2x75 build 50, fast 25
2x50 desc 1-2
4x25 alt easy fast
Kick 8x50
Coach AM Tim S, PM - Nate C


02/11/10 Thu - 2700m
Pull 4x200 (75 Fr / 50 non-Fr / 75 Fr)
Swim 3x100 Fl/Ba, 200 IM kick/swim
3x100 Ba/Br, 200 IM drill/swim
3x100 Br/Fr, 200 IM swim fast
Kick 4x100
Coach AM Tim S, PM - Nate C


02/10/10 Wed - 3000m
Pull 6x100
Swim 2 times through:
300 @base, 3x100 @b-5
200 @base, 2x100 @b-5
100 @base, 1x100 fast
Coach AM Nate C, PM - Jeff P


02/09/10 Tue - 2900m
Warmup 8x50 Pull (Fr/Choice), 8x50 drill/swim IMO 2 each
Main set 4 times through:
100 Fr
2x75 Fl/Ba/Br
3x50 Fr/Fl, Fr/Ba, Fr/Br
4x25 IMO
Recovery 200
Kick 2x100
Coach AM Tim S, PM - Nate C


02/08/10 Mon - 3000m
Pull 6x100
Swim 1x(4x100 @base steady, 100 @b+10 easy, 200 fast)
2x(100 @base steady, 100 @b+10 easy, 200 @base fast)
3x(100 @b+10 easy, 200 @base fast)
Coach AM - Jeff G, PM - Kimberly G


02/06/10 Sat - 2800m
Pull 8x100
Swim 4x100 desc 1-4
2x200 steady
400 fast
2x200 steady
4x100 desc 1-4
Coach - Dave P


02/05/10 Fri
Pull 4x100
Main 3 times thru:
100 steady
2x75 build by 25
50 e/f, 50 f/e, 50 f/f, 50 e/e
Kick 4x100
Coach AM Tim S, PM - Nate C


02/04/10 Thu - 2800m
Warmup 3x100 pull, 2x100 IM Kick, 3x100 pull
Main set 4 times through:
2x100 Fr @base
200 IM descend by set
Kick 8x50
Coach AM Tim S, PM - Nate C


02/03/10 Wed - 3000m
Pull 2x200, 2x100, 2x200
Swim 4x100 @b, 1x100 @b-5, no break
3x100 @b, 2x100 @b-5, break
2x100 @b, 3x100 @b-5, break
1x100 @b, 4x100 @b-5
Coach AM - Nate C, PM - Jeff P


02/02/10 Tue - 3000m
8x50 drill/swim 2 each stroke
6x50 Fl/Ba, 4x25 Fl fast
6x50 Ba/Br, 4x25 Ba fast
6x50 Br/Fr, 4x25 Br fast
6x50 Fr
100 easy
Pull 8x75 Fr/IMO/Fr
Kick 8x50
Coach AM Tim S, PM - Nate C


02/01/10 Mon - 2900m
Pull 3x300
Swim 400, 2x300, 3x200, rest, 4x100
@base, descend by distance
Coach AM - Jeff G, PM - Kimberly G


01/30/10 Sat - 2900m
Pull 6x150 (75 R-L-UW recovery / 75 swim)
Swim 5x100 steady
5x200 steady
5x100 fast
Coach Dave P


01/29/10 Fri - 2700m
Pull 4x100
Kick 8x50 desc 1-4, 5-8
Swim 200 150 100 50 - each distance is 50% fast / 50% easy
50 100 150 200 - each distance is 50% easy / 50% fast
200 steady @b+5, 150 fast, 100 steady @b+10, 50 fast
Kick 8x50
Coach AM Tim S, PM - Nate C


01/28/10 Thu - 2650m
Pull 4x150 - 50 Fr / 50 choice / 50 Fr
Swim 8x50 drill/swim 2 each stroke
3x75 Fl/Ba/Ba, 3x75 Ba/Br/Br, 3x75 Br/Fr/Fr
6x100 IM
Kick 8x50
Coach AM Tim S, PM - Nate C


01/27/10 Wed - 2900m
Pull 6x150 (50 swim / 25 R-arm only / 50 swim / 25 L-arm only)
Swim 4x200 @b
3x200 @b-5 faster
2x200 @b-10 faster
1x200 race
Coach AM - Nate C, PM - Jeff P


01/26/10 Tue - 2800m
Pull 8x75 (50 Fr / 25 choice)
Swim 4x100 IM desc 1-4 to 80%, 2x100 Fr
4x100 IM desc 1-4 to 90%, 2x100 Fr
4x100 IM desc 1-4 to 100%, 2x100 Fr
Kick 8x50
Coach AM Tim S, PM - Nate C


01/25/10 Mon - 2900m
Pull 6x150 @b+5 breathe 3/5/3 by 50
Swim 200 easy, 100 fast, 200 easy, rest
100 easy, 200 fast, 200 easy, rest
100 fast, 200 easy, 200 fast, rest
100 easy, 200 fast, 200 fast
Coach AM - Jeff G, PM - Kimberly G


01/23/10 Sat - 2800m
Pull 8x100
Swim 100 200 300 400 descend
break
400 300 200 100 descend
Coach - Dave P


01/22/10 Fri - 3150m
Pull 12x75 1-8=Fr 9-12=choice
Swim 3 times through:
2x100 ffef
2x75 fef
2x50 25e/25f 1=kick, 2=swim
1x50 recovery
Recovery 150
Kick 12x50
Coach AM Tim S, PM - Nate C


01/21/10 Thu - 2000m
Pull 400 IM
Swim 4x100 - 50 Fl / 50 Ba
4x100 - 50 Br / 50 Fr
2x200 IM alt 25 ez Fr / 25 IMO fast
400 IM race
Coach AM Tim S, PM - Nate C


01/20/10 Wed - 3000m
Pull 6x100, 3x200
Swim 2x25 kick, 4x100 desc 1-4
2x25 kick, 2x200 neg split
2x25 kick, 4x100 desc 1-4
2x25 kick, 400 race
Coach AM - Nate C, PM - Jeff P


01/19/10 Tue - 2850m
Pull 3x200
Swim 6x100 IM
6x75 Fl/Ba/Br
6x50 Ba/Br
8x25 alt ez Fr / fast Fl,Ba,Br
8x75 Fl/Ba/Br
Coach AM Tim S, PM - Nate C


01/18/10 Mon - 3000m
Pull 8x75
Swim 6x100 @b, 2x100 @b-5, no rest
4x100 @b, 4x100 @b-5, break
2x100 @b, 6x100 @b-5
Coach - Jeff G


01/15/10 Fri - 2900m
Pull 8x75 desc 5-8
Kick 8x25 desc 5-8
Swim 4 times through:
100 @b
50 fast/easy, 50 easy/fast
8x25 alt easy/fast
Recovery 100
Kick 6x50
Coach AM Tim S, PM - Nate C


01/13/10 Wed - 2800m
Pull 2x(2x100, 4x50 desc 1-4)
Swim 4x(200 steady @b, 3x100 @b) desced 100s by round
Coach AM - Nate C, PM - Jeff P


01/12/10 Tue - 2800m
Pull 2x300
Swim 4x(8x50) descend 1-4, hold 5-8
Round 1=Fl/Ba, 2=Ba/Br, 3=Br/Fr, 4=ez Fr/fast IMO
Kick 12x50
Coach AM - Tim S, PM - Nate C


01/11/10 Mon - 2700m
Pull 50 150 250 350 – accelerate every 4 strokes last 50 of each
Swim 100 easy, 200 mod, 300 fast, 200 mod, 100 easy
1000 Full Commitment (Noon - 10x100 @b+15 hold best effort)
Coach AM - Jeff G, PM - Kimberly G


01/9/10 Sat - 2800m
Pull 8x100 build #4&8
Swim 50 100 200 400 500 400 200 100
choose 3 for race effort, one of which is either 200 400 or 500
Coach - Dave P


01/08/10 Fri - 2800m
Pull 4x50 Fr, 4x50 IMO, 4x50 choice
Swim 3 times through:
200 @b+10
4x50 e/f, f/e, f/f, e/e
8x25 descend 1-4, ascend 5-8
Kick 16x25
Coach AM - Tim S, PM - Nate C


01/06/10 Wed - 3700m
Pull 3x200
Swim 400, 200, 100 descend
400, 4x100 desc 1-4, 400
2x200, 4x100 desc 1-4, 400 neg split
Coach AM - Nate C, PM - Jeff P


01/05/10 Tue - 2800m
Pull 8x50 Fr, 4x50 choice
Swim 4x75 Fr/Fl/Fl, 4x75 Fl/Ba/Ba, 4x75 Ba/Br/Br, 4x75 Br/Fr/Fr
Swim 4x100 IM descend 1-4
Kick 2x100 Fr, 4x100 RIMO
Coach AM - Tim S, PM - Nate C


01/04/10 Mon - 2900m
Pull 300 ez, 3x100 desc 1-3, 300 strong
Swim Happy 2010 new year: 10x200
1=7e1b 2=eb 3=1e3b 4=3e1b 5=all build
Break
6=7b1f 7=bf 8=1b3f 9=3b1f 10=all fast
*b = build =
2 strokes easy, smooth & long / 2 strokes fast /
2e / 4f / 2e / 6f / 2e /8f
Coach AM - Jeff G, PM - Kimberly G


01/02/10 Sat - 2800m
Pull 4x150
Swim 400, 2x200, 3x100 descending
break
3x100, 2x200, 400 descending
Coach - Dave P


01/01/10 Fri - New Year's Day
3rd Annual Teddy Bear Swim
Tamarack Beach


FULLCOMM!MENT
REAL ESTATE
North San Diego County

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