Carlsbad Masters Swimming 

Masters Workouts 2011

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


12/31/11 Sat - 3300m
Pull 200, 300, 400
Swim 4x4x150 double descend


12/26/11 Mon - 3300m
Pull 2x400
Swim 3x300 descend 1-3
4x200 descend 1-4
5x100 descend 1-5
6x50 descend 1-6


12/30/11 Fri -
Warmup - 3x200 pull, 3x100 swim, 3x50 kick
Main Set - 4 times through:
25 kick, chin at surface
25 scull, no kick
4x25 breathe 3-2-1-0
4x50 e/f, f/e, f/f, e/e
Bonus - 6x75 Kick / Ba Swim / Fr Swim
Coach AM - Kaye Z, PM - Nate C


12/24/11 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 - Jeff G


12/23/11 Fri 3000m
3x150 Pull
6x50 1=kick, 2&3=swim
3x150 Pull
Main Set: 3 times through:
25 scull head first, 25 scull feet first
4x25 3-2-1-0 breaths
4x50 e/f, f/e, f/f, e/e
100 for time
50 easy
Kick 6x50
Coach AM - Kaye Z, PM - Nate C


12/20/11 Tue - 2800m
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 - Jeff G, PM - Nate C


12/19/11 Mon - 2950m
Pull 500, 300, 100
Swim 50 fast, get time (0 time)
3x100 @b, 200 descend by 50 (+:02, +:01, 0, -:01)
3x100 @b, 200 ascend by 50 (-:01, 0, +:01, +:02)
3x100 @b, 200 even split (0,0,0,0)
3x100 @b, 200 neg split (+:01, +:01, -:01, -:01)
Coach AM & PM - Jeff G


12/17/11 Sat - 3300m
Pull 6x50
Swim 4x250 Steady
4x250 negative split
4x250 descend Steady-Fast
Coach - Kimberly G


12/16/11 Fri
AM - coach Kaye Z - 3000m
Warmup Pull 300, Swim 300, Pull 3x100, Kick 6x50
Main 4x25 Fr distance per stroke
4x50 @1 build to a fast finish
6x100 @base
8x25 @30 9 strokes fast, then easy
5x100 @base
8x25 @:30 odd=easy, even=fast
PM - coach Jeff G - 2900m
Pull 200 100 50 100 200
Swim 15x150 @b+15
1=eeeeef by 25
2=eeeefe
3=eeefee
4=eefeee
5=efeeee
6=feeeee
7=fast
break
8=eef by 50
9=efe
10=fee
11=fast
break
12=50e/100f
13=25e/100f/25e
14=100f/50e
15=fastest
Coach AM - Kaye Z, PM - Jeff G


12/15/11 Thu - 3150m
Warmup 300 pull, 200 non-Fr, 100 Kick
Swim 100 Ba (50 Kick / 50 drill)
4x25 Ba distance per stroke
100 Fr (50 Kick / 50 drill)
4x25 Fr distance per stroke
5x200 odd=Fr, even=Ba
200 IM
5x100 odd=Fr, even=Ba
100 IM
5x50 odd=Fr, even=Ba
4xs5 IMO
Coach AM - Kaye Z, PM - Jeff G


12/14/11 Wed - 3000m
Pull 3x200
Swim 3x300 steady, 1x100 fast
2x300 steady, 2x100 fast
1x300 steady, 3x100 fast
Coach AM - Nate C, PM - Jeff P


12/12/11 Mon - 3000m
Pull 12x50 Finger drag on 2nd length
Swim 300, 100, 3x200 @b+5
300, 200, 3x100 @b
200, 4x100 @b-5
Coach AM & PM - Jeff G


12/10/11 Sat - 3000m
Warmup 6x150 1+2=Pull, 3+4=swim(50Ba / 50Br / 50 Fr), 5+6=Pull
Main 300 steady, 200 fast, 100 IM steady
300 build, 200 Neg Split, 100 IM strong
300 last 100 fast, 200 middle 100 fast, 100 IM fast
Coach - Jeff G


12/09/11 Fri - 2300m
Pull 6x150
Swim 8x75 - 25 kick / 50 build
100 Fast
6x25 2-2, 2-1, 1-0
100 Fast
4x50 easy/fast, f/e, f/f, e/e
100 Fast
50 easy
100 Fast
Coach AM - Kaye Z, PM - Nate C


12/05/11 Mon - 3000m
Pull 3x200
Swim 4x100 @b+10,
4x100 @b+5
4x100 @base
4x100 @b-5
Bonus swim or pull 500
Coach AM & PM - Jeff G


12/03/11 Sat - 3600m
Pull 3x200
Swim 500 steady @b+10, 400 fast @b,
300 steady @b+10, 200 fast @b,
100 steady @b+10, 100 fast @b,
200 steady @b+10, 300 fast @b,
400 steady @b+10, 500 fast
Coach - Jeff G


11/30/11 Wed - 2600m
Pull 300 200 100
Swim 4 times through:
200 @base strong, 50 recovery @1:10
100 @base fast, 50 recovery @1:10
Coach AM - Nate C, PM - Jeff G


11/28/11 Mon - 2900m
Pull 3x300
Swim 400 easy, 300 moderate, 200 strong, 100 fast
100 easy, 200 moderate, 300 strong, 400 fast
Coach AM - Jeff G, PM - Kimberly G


11/26/11 Sat - 3200m
Pull: 3x100, 4X50 (b 3, 3-5, 3, 5), 300
Swim: 2 X (3x100 desc 1-3, 300 neg split, 600 strong)
Coach - Kimberly G


11/23/11 Wed - 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 - Jeff P


11/21/11 Tue - 2800m
Pull 600 (3rd 100 stroke)
Drill 4x100 RIMO - 25 K / 50 drill / 25 swim
Swim 4x50 Fl/Ba steady, 50 Fr
4x50 Ba/Br steady, 50 Fr
4x50 Br/Fr steady
Swim 2 times through (or 1 time plus 400 IM)
4x25 Fl desc 1-4
2x50 Ba desc 1-4
2x50 Br desc 1-4
4x25 Fr desc 1-4
100 easy
Coach AM - Kaye Z, PM - Jeff G


11/20/11 Mon - 2800m
6-7-8 (six seven minute swims on eight minute sendoff)
#1 Pull, #2-4 descend, #5 Hold, #6 best effort
Coach AM & PM - Jeff G


11/19/11 Sat - 3000m
Pull 100, 200, 300, 200, 100
Swim 2x100ez, 100h, 200ez, 300h
2x100ez, 100h, 200ez, 200h
2x100ez, 100h, 200ez, 100h
Coach - Kimberly G


11/18/11 Fri
AM - coach Kaye Z - 2300m
Pull 8x75
Swim 4 times through:
4x25 Kick desc 1-4
2x100 (50 steady / 50 fast)
8x25 (odd=easy, even=fast)
PM - coach Jeff G - 2500m
Kerry K 50th birthday - 50x50m @50:
Pull 10x50
Swim 16x50 every 4th fast
12x50 every 3rd fast
8x50 every 2rd fast
4x50 every one fast


11/17/11 Thu - 3100m
Pull 4x150
Drill 4x75 IMO kick/drill/swim
50 Fl drill / Fr swim
50 Ba drill / Fr swim
50 Br drill / Fr swim
Swim 3 times through:
4x50 descend 1-4 (round 1=Fl, 2=Ba, 3=Br)
50 Fr easy
4x100 IM
100 Fr easy
Coach AM - Kaye Z, PM - Jeff G


11/16/11 Wed
AM - coach Jeff G - 2500m
Pull 4x50 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
PM - Coach Jeff P - 2800m
Pull 4x50 3x100 2x150
Swim 400, 2x200 @b-5
300, 2x150 @b-5
200, 2x100 @b-5
100 easy, 100 fast


11/15/11 Tue - 2500m
Warmup 200 Fr, 200 Non-Fr
Drill 2x200 (alternate 50 Fl w/ Br kick, 50 Br kick alone)
50 Fr
2x200 (alternate 50 Fl Kick, 50 Br w/ dolphin kick)
50 Fr
2x200 (alternate 50 Fl, 50 Br)
Main Set 2 times through:
4x25 Fl descend 1-4
100 (50 Fr, 50 Ba easy)
4x25 Br descend 1-4
100 (50 Fr, 50 Ba easy)
Coach AM - Kaye Z, PM - Jeff G


11/14/11 Mon - 3000m
Pull 2x200, 2x100, 2x200
Swim 4x(5x100)
#1 @b+05, b+05, base, base, fast
#2 @b+05, base, base, b-05, fast
#3 @b+05, b-05, b+05, b-05, fast
#4 @b+05, b-05, base, b+05, fastest
Coach AM & PM - Jeff G


11/12/11 Sat - 3000m
7x500 @b+:30
1 Pull
2-4 descend
5 Pull
6 Easy
7 Fastest
Coach - Kimberly G


11/09/11 Fri - 2300m
Pull 8x75
Swim 4 times through:
4x25 Kick descend 1-4
2x100 (50 steady / 50 fast)
8x25 (odd=easy, even=fast)
Coach AM - Kaye Z, PM - Nate C


11/08/11 Tue - 2700m
Pull 6x100 (75 Fr / 25 stroke)
Swim 4x75 Fl/Ba/Ba @1:45
4x75 Ba/Br/Br @1:45
4x75 Br/Fr/Fr @1:30
Swim 4 times through:
4x50 IMO by round
(round 1 = all fly)
descend 1-4 @1:15 Coach AM - Kaye Z, PM - Jeff G


11/07/11 Mon - 3000m
Pull 3x50, 100, 200, 100, 200, 100, 3x50
Swim 200 @b hold b-5, 400 @b+5 hold b+2, 100 fast
400 @b hold b-5, 100 @b+5 hold b+2, 200 fast
100 @b hold b-5, 200 @b+5 hold b+2, 400 fast
Coach AM & PM - Jeff G


11/05/11 Sat - 3000m
Pull 10x100
Fall Back 100s
20x100 @b-5
The leader leads for 2 100s, then rests 50, catches end
At least 3 per lane (combine lanes if too few)
Drafting encouraged
Coach - Kimberly G


11/04/11 Fri - 2300m
Pull 3x200
Main 8x25 1=scull, 2=NoBreath, 3-4=Kick
1x100 fast, 100 easy
2x100 fast, 100 easy
3x100 fast, 100 easy
4x100 fast, 100 easy
8x25 like above
3x100 choice
Coach AM - Kaye Z, PM - Nate C


10/31/11 Mon Halloween - 2700m
Pull 6x100 (75 ride your broom / 25 transformed to a dog paddle)
Insame IM - 100 Br/Fr/Ba/Fl
Hands bound Breast
Cut off one arm Free
Cut off both arms Back
Cut off arms and legs Fly
Kick 4x50 Odd=with board, Even=without board
Odd= Tombstone kicking - board vertical in the water
Even= 25 screamer free / 25 Zombie kicking in the grave
Screamers - let out a scream or cackle instead of your first inhale. Next person leaves at the sceam.
Zombies kicking in the grave (kick on back with arms straight up in the air shoulder width apart, Kick like Hell!)
Swim 3x(100, 200, 300) (cut to 100 150 200 for lane 5)
> Base +:10 within set, Rest between sets
> Hold EXACTLY the same speed within a set
> Descend by set
Coach AM - Jeff G, PM - Kimberly G


10/29/11 Sat - 3000m
Pull 200 100 200
Swim 3x300 @b
3x300 desc 1-3
3x300 @base, b-5, b-10
Coach - Kimberly G


10/28/11 Fri - 2400m
Pull 3x200
Swim 3 times through:
2x25 1/2 build
2x25 1/2 regular,
4x25 breathe 3-2-1-0
4x50 e/f, f/e, f/f, e/e
1x100 for time
Bonus 3x100 @b+10
Coach AM - Kaye Z, PM - Nate C


10/26/11 Wed - 2400m
Pull 6x100
Swim 3x200 desc 1-3, 1x100 fast
2x200 desc 1-3, 3x100 fast
1x200, 4x100 fast
Coach AM - Nate C, PM - Jeff P


10/22/11 Sat - 3200m
Pull 8x100 breathe 2@3, 2@3/5, 2@3/7, 2@3/5
Swim 6x100 steady, 3x200 steady-strong-fast
4x100 d 1-4, 2x200 steady-fast
2x100 steady, 1x200 fast
Coach - Kimberly G


10/21/11 Fri - 2150m
Pull 300 200 300
Swim 3 times through:
2x25 scull
2x50 kick 1=easy, 2=fast
6x75 round 1=4mod/2fast
round 2=3mod/3fast
round 3=2mod/4fast
Coach AM - Kaye Z, PM - Nate C


10/19/11 Wed - 2600m
Pull 2x300
Swim 400, 2x200
400, 4x100
400 fast
Coach AM - Nate C, PM - Jeff P


10/17/11 Mon - 2900m
Pull 6x150
1=symetrical R/L
2=low stroke count
3=high elbow recovery
4=work catch
5=work mid-pull
6=work finish
Swim 200 b+5, 2x100 b+5, 200 b, 2x100 b
200 b, 2x100 b, 200 b-5, 2x100 b-5
200 b-5, 2x100 b-10
Coach AM & PM - Jeff G


10/15/11 Sat - 3300m
Pull 2x400 Pull
Swim 3x300 Free
4x200 alt 200Free/200IM
Kick 5x100
Sprint 6x50 descend 1-3, 4-6
Coach - Kimberly G


10/14/11 Fri - 2300m
Pull 8x100
Swim 3 times through:
6x25 odd=streamline, even=fist scull
4x50 25 3-2-1-0, 25 ez
2x25 10m fast / 15m easy
100 for time
Coach AM - Kaye Z, PM - Nate C


10/10/11 Mon - 2900m
Pull 100 300 500
Swim straight through no breaks:
5x100 @1:25 steady, 100 @1:45 recovery
4x100 @1:25 steady, 100 @1:40 easy
3x100 @1:25 steady, 100 @1:35 moderate
2x100 @1:25 steady, 100 @1:30 strong
1x100 @1:25 steady, 100 painfully fast
Coach AM & PM - Jeff G


10/8/11 Sat
Pull 200 ez, 4x100 mod, 200 strong
Swim 2X (3 X 400), d 1-3
Coach - Kimberly G


10/7/11 Fri - 2000m
Pull 3x200
Swim 4 times through:
2x25 (1/2 strong kick / 1/2 easy swim)
2x25 (1=scull, 2=easy)
2x25 (1/2 fist swim / 1/2 easy swim)
4x25 (breathe 3, 2, 1, 0)
4x50 (1=e/f, 2=f/e, 3=f/f, 4=e/e)
Timed swim 100
Coach AM - Kaye Z, PM - Nate C


10/3/11 Mon - 2900m
Pull 3x(150,100,50)
Swim 5x200 d1-5 @b-5, b, b+5, b+10, b+1:00
5x100 d1-5 @b-5, b, b+5, b+10, b+1:00
5x50 d1-5 @b-5, b, b+5, b+10, b+1:00
10x25 @:30 alt easy, fast
Coach AM - Jeff G, PM - Kimberly G


10/1/11 Sat - 2900m
Pull 300, 250, 200, 150
Swim 2 x (5 x 100 @base, Super 500, break)
5 x 100: 1 = 100 easy
2 = 25 hard / 75 easy
3 = 50 hard / 50 easy
4= 75 hard / 25 easy
5 = 100 hard
Super 500 = same pattern as 5 x 100
Coach - Kimberly G


9/30/11 Fri - 2800m
Pull 6x100
Swim 4x100 desc 1-4
Swim 3 times through:
2x100 neg split
4x50 1=e/f, 2=f/e, 3=f/f, 4=e/e
4x25 descend 1-4
Coach AM - Kaye Z, PM - Nate C


09/26/11 Mon - 3000m
Pull 2x50, 100, 2x50, 200, 2x50, 300
Swim 3x300 @b easy, moderate, strong
3x300 @b strong, moderate, easy
300 Fast - best effort of the day
Coach AM - Jeff G, PM - Jeff G


09/24/11 Sat - 3000m
Pull 10x100 odd=alternate breathing
Even= take 4-3-4-2 breaths per length
Swim 3x100 @base, hold b-03, 100 recovery
3x100 @b-05, hold b-05, 100 recovery
3x100 @b+05, hold b-07, 100 recovery
3x100 @b-10, hold b-10, 100 recovery
3x100 @b+10, hold b-12, 100 recovery
Coach Jeff G


09/23/11 Fri - 2600m
Pull 2x300
Swim 4 times through:
50 - 0.5 length fast, then easy
50 - 1 length fast, then easy
50 - 1.5 length fast, then easy
50 - all fast
25 scull easy, 25 scull fast
50 easy
100 fast, 100 easy
Coach AM - Jeff G, PM - Kimberly G


09/20/11 Wed - 2600m
Pull 6x100
Swim 400, 2x200
400, 4x100
400 fast
Coach AM - Nate C, PM - Jeff P


09/19/11 Mon - 2900m
Pull 200 4x100 200
Swim 3x150 steady, 1x200 fast
2x150 steady, 2x200 fast
1x150 steady, 3x200 fast
Coach AM - Jeff G, PM - Kimberly G


09/17/11 Sat - 3200m
Pull 3x100, 4X50 kick, 300
Swim 2 X (3x100 desc 1-3, 300 neg split, 600 strong)
Coach - Kimberly G


09/16/11 Fri - 2700m
Pull 2x300
Swim 6x150 (50 fast / 100 easy)
6x100 (25 fast / 75 easy)
6x50 (35 fast / 15 easy)
Kick 6x50
Coach AM - Kaye Z, PM - Nate C


09/12/11 Mon - 2950m
Pull 200 4x150 200
Swim: Descend-----> Descend--->
50 100 150 100 2x50 100 break
3x50 100 150 150 100 break
50 100 150 100 150 50 100
Coach AM - Jeff G, PM - Kimberly G


09/10/11 Sat - 3250m
Kick 5x50 (desc 1-3, ez4, fast5)
Pull 5x100 (desc 1-3, ez4, fast5)
Swim 5x200 (desc 1-3, ez4, fast5)
Swim 5x300 (desc 1-3, ez4, fast5)
Coach - Kimberly G


09/09/11 Fri
AM - Coach Kaye Z - 2400m
Pull 300, 2x150, 4x75
Swim 1x200 fast, 2x100 easy
2x100 fast, 2x100 easy
4x 50 fast, 2x100 easy
8x 25 fast, 2x100 easy
PM - Coach Jeff G - 2800m
Pull 3x100 breathe 3/5/5/3
300 draft, leader rotates every 50
2x100 breathe 3/5/5/3
200 sight every length at mid-pool
Swim 100 IM @b+20, 100 Fr @b+5, 8x50 @base (3easy/1fast)
100 IM @b+20, 100 Fr @b+5, 8x50 @b+05 (easy/fast)
100 IM @b+20, 100 Fr @b+5, 8x50 @b+10 (1easy/3fast)


09/08/11 Thu - 2400m
Pull 9x100 desc 1-3
Swim 5x100 Fl/Fl/Ba/Br
5x100 Fl/Ba/Ba/Br
5x100 Fl/Ba/Fr/Fr
Coach AM - Kaye Z, PM - Jeff G


09/07/11 Wed - 2550m
Pull 6x100
Swim 3x50 @b, 2x100 @b, 200 fast
3x50 @b, 2x100 @b, 300 fast
3x50 @b, 2x100 @b, 400 fast
Coach AM - Nate C, PM - Jeff P


09/05/11 Mon labor day - 3000m
Pull 200 2x150 200 2x150
Swim 200 Cool, 4x 50 Hot, rest 1 min
200 Cool, 2x100 Hot, rest 1
200 Cool, 50,100,50 Hot, rest 1
200 Cool, 8x 25 Hot, rest 1
200 Cool, 1x200 Hot
Coach - Jeff G


09/03/11 Sat - 2900m
Pull 500, 300, 100
Swim 100, 300, 500 descending
100 easy
10x100 @b+20 best average
Coach - Kimberly G


08/31/11 Wed - 2800m
Pull 4x200
Swim 6x100 @base, 400 fast
4x100 @base, 400 fast
100 easy, 100 for time
Coach AM - Nate C, PM - Jeff P


08/30/11 Tue
AM Coach - Jeff G - 2800m
Warm 50 Fr, 100 IM drill, 150 Fr,
200 IM kick, 150 Fr, 100 IM, 50 Kick
Main 4 times through:
4x75 stroke/free/stroke @1:25
100 recovery
4x25 stroke sprint @:30, :35, :40, :45
(set 1 stroke = Ba, 2=Br, 3=Fl, 4=Fr)
PM Coach - Nate C - 2900m
Pull 4x200
Swim 3 times through:
6x25 Fl, Fl, Fr, Fl, Fl Fr
4x50 Fr/Ba, Fr/Ba, Ba/Ba, Ba/Ba
2x75 Br/Br/Fr
200 IM fast


08/29/11 Mon - 2900m
Pull 100 200 300 200 100
Swim 400, BREAK
12x100 (4@b+5, 4@b, 4@b-5), BREAK
400 Crush it!
Coach AM - Jeff G, PM - Kimberly G


08/26/11 Fri - 2600m
Pull 8x75
Swim 4 times through:
2x25 Kick, descend 1-2
2x25 Scull, descend 1-2
4x50 - easy/fast, f/e, f/f, e/e
2x100 Best effort
Coach AM - Kaye Z, PM - Nate C


08/25/11 Thu - 2800m
Pull 4x100
Swim 4x75 Fl/Ba/Br
4x75 Ba/Br/Br
4x75 Br/Fr/Fr
4x(4x50 stroke 1 each round desc 1-4, 50 easy)
Coach AM - Kaye Z, PM - Nate C


08/24/11 Wed - 3350m
Pull 4x125 - last 25=Ba
Swim 4x75, 1x200 last 50 6-beat kick
6x75, 2x200 last 75 6-beat kick
8x75, 3x200 last 100 6-beat kick
Kick 4x50
Coach AM - Nate C, PM - Jeff G


08/23/11 Tue - 2800m
Warm 4x(2x50 kick, 2x50 drill/swim) RIMO by round
Main 2x200 (25Fr/200Ba/25Fr), 400 (100Ba/100Fr)
2x150 (25Fr/100Br/25Fr), 300 (75Br/75Fr)
2x100 (25Fr/ 50Fl/25Fr), 200 (25Fl/25Fr)
2x 50 Fr, 100 IM
Coach AM - Jeff G, PM - Nate C


08/22/11 Mon - 3000m
Pull 3x100 2x200 300
Swim 4x100 descend 1-3, #4 easy, rest extra :05, 100 fast
3x100 negative split each, rest extra :10, 200 fast
2x100 1=neg spl, 2=reverse, rest extra :15, 300 fast
1x100 easy recovery, rest extra :20, 400 fast
Coach AM - Jeff G, PM - Kimberly G


08/20/11 Sat - 3200m
Pull 8x7100
Swim 2x400 desc 1-2
4x200 desc 1-3, easy 4
800 strong
8/20/1989 Janet Evans swims 800m Fr (female WR 8:16:22)
Coach - Kimberly G


08/19/11 Fri - 2600m
Pull 8x75
Swim 4 times through:
4x25 kick desc 1-4
2x100 neg split
4x50: e/f, f/e, f/f, e/e
Coach AM - Kaye Z, PM - Nate C


08/18/11 Thu - 2900m
Pull 8x50
kick 4x50 IMO
Swim 6x50 fl/ba, 200 fl (100ez/100fast)
6x50 ba/br, 200 Ba (100ez/100fast)
6x50 br/fr, 200 br (100ez/100fast)
6x50 fr/fr, 200 fr (100ez/100fast)
Coach AM - Kaye Z, PM - Nate C


08/16/11 Wed - 3100m
Pull 400
Swim 400, 3x100, 200 fast
300, 3x100, 300 fast
200, 3x100, 400 fast
Coach AM - Nate C, PM - Jeff P


08/15/11 Mon - 3000m
4x100 Pull, 4x100 Swim descend 1-4
4x 75 Pull, 3x200 Swim descend 1-3
4x 50 Pull, 2x300 Swim descend 1-2
4x 25 Pull, 1x400 Swim Full Commitment
Coach AM - Jeff G, PM - Kimberly G


08/13/11 Sat - 3000m
Pull 4x200 breathe 3/5 by 25
Swim 400 @b, 1x100 @b-5, 50 Kick recovery @1:10
300 @b, 2x100 @b-5, 50 Kick recovery @1:10
200 @b, 3x100 @b-5, 50 Kick recovery @1:10
100 @b, 4x100 @b-5, 50 Kick recovery
Coach - Kimberly G


08/11/11 Thu
Pull 2x250
Kick /Swim 4x50 IMO
Scull/Swim 4x50 IMO
Drill/Swim 4x50 IMO
3x100 Fr, 4x50 Fl/Ba
3x100 IM, 4x50 Br/Fr
3x100 IM, 10x50 (1-4=IM, 5-8=Fast, 9-10=easy)
Coach AM - Kaye Z, PM - Nate C


08/09/11 Wed - 3000m
Pull 50 one-arm, 300p,
50 catchup, 300p,
50 head-high, 300p
Swim 4x200: 25f @+10, 75f @+5, 125f @b, 175f
3x200: 50f @+10, 100f @+5, 150f
2x200: 100f @+10, 200f
Coach AM & PM - Jeff G


08/09/11 Tue
AM - Coach Kaye Z - 2600m
Pull 12x50 Fr/Ch
Swim 3 x (5x100 IM desc 1-5, `00 easy)
PM - Coach Jeff G - 2700
Pull 12x50 breathe West
Swim 3 times through:
50 Stroke, 50 Fr
50 Stroke, 100 Fr
50 Stroke, 150 Fr
50 Stroke, 200 Fr
--> Stroke set 1=Ba, 2=Br, 3=Fl
--> Effort on Stroke, Steady on Fr


08/08/11 Mon - 3050m
Pull 4x50 100 4x50 150 4x50 200
Swim 4x25 *, 100 strong, 4x25 *, 100 fast, 100 easy
3x50 *, 150 strong, 3x50 *, 150 fast, 100 easy
4x50 *, 200 strong, 4x50 *, 200 fast
* descend, last repeat easy
Coach AM - Jeff G, PM - Kimberly G


08/06/11 Sat - 3000m
Warm 2x150 Pull, 2x150 Ba/Br/Fr, 2x150 Pull, 150 Kick
Swim 300, 200, 100, 50 BR descend by distance
300, 200, 100, 50 BA descend by distance
300, 200, 100, 50 FL descend by distance
Coach - Kimberly G


08/05/11 Fri - 2650m
Warm 2x(2x50 kick, 2x100 pull)
Main 3 times through:
8x50 @ 1:00:
1&2 = 25 easy / 25 fast
3&4 = 25 fast / 25 easy
5=fast, 6=easy, 7=fast, 8=easy
rest :30
100 fast
50 recovery
Bonus 8x50 @1, 1-4 descend Fr, 5-8 descend choice
Coach AM - Kaye Z, PM - Jeff G


08/04/11 Thu
AM - Coach - Kaye Z - 2300m
Pull 2x150 (100 Fr / 50 choice)
Swim 4x100 (75 Fl / 25 Ba) @10 rest
4x100 (75 Ba / 25 Br) @10 rest
4x100 (75 Br / 25 Fr) @10 rest
Race 2x200 IM desc 1-2, 100 easy
Kick 4x75
PM - Coach - Jeff G - 2500m
Pull 3x200
Kick 4x50 (25 easy / 25 fast)
Set1 3x100 (25Fl/75Fr, 25Ba/75Fr, 25Br/75Fr)
2x50 kick Breast: 2 kicks per pull
100 Breast
Set2 3x100 (25Fr/75Fl, 25Fr/75Ba, 25Fr/75Br)
2x50 kick Back
100 Back
Set3 3x100 (25Fr/50Fl/25Fr, 25Fr/50Ba/25Fr,
25Fr/50Br/25Fr)
2x50 kick dolphin on back
100 Fly


08/03/11 Wed - 3000m
AM - 3000m
Pull 300 3x100 6x50
Swim 10x50 @b d1-5, 200 active recovery @b+15,
8x25 @b fast, 200 active recovery @b+15,
4x50 @b fast, 200 active recovery @b+15,
2x100 @b fast, 200 active recovery @b+15,
1x200 @b fast
PM -
Pull 300 3x100 6x50
Swim @b+10 - 100 steady, 200 moderate, 300 strong, 200 moderate, 100 easy
Break
1000 best effort
Coach - AM & PM - Jeff G


08/02/11 Tue - 2600m
Pull 4x125 (75 Fr / 50 stroke 1 each RIMO)
Swim 4x50 Fr @:50, 6x50 Fr/Br @1, break
4x50 Br @1:00, 6x50 Br/Ba @1, break
4x50 Ba @1:00, 6x50 Ba/Fl @1, break
4x50 Fl @1:15
Time 100 recovery, rest 1, 100 choice for time
Coach AM - Kaye Z, PM - Jeff G


08/01/11 Mon - 2950m
Pull 3x100 2x200 3x100
Swim 1x200 @base, 150 @b+15, 4x100 @b-05
2x200 @base, 150 @b+15, 2x100 @b-10
1x200 @base, 150 @b+15, 1x100 sprint
Coach AM - Jeff G, PM - Kimberly G


07/30/11 Sat - 3000m
Pull 100, 200, 200, 100
Swim 400 steady
2x(4x200 @b+5 desc 1-4)
400 Full Commitment
Coach - Kimberly G


07/29/11 Fri - 2700m
Pull 2x300 3x100
Swim 3x(4x25 drill*, 8x50 Fr @b+10)
Drill round 1 = 25 fist, 25 high elbow
Drill round 2 = high kick, low arm turnover
Drill round 3 = Breath control 3, 2, 1, 0
Effort pattern for 8x50:
2x(25easy/25fast), 2x(25fast/25easy), 2x(50fast, 50easy)
Coach AM - Kaye Z, PM - Jeff G


07/28/11 Thu - 2500m
Pull 400 Fr, 300 Ba/Fr by 50, 200 Br/Fr by 50, 100 choice
Swim 6x50 Fl/Ba, 8x25 Kick Fl
6x50 Ba/Br, 8x25 Kick Ba
6x50 Br/Fr, 8x25 Kick Br
Coach AM - Kaye Z, PM - Jeff G


07/27/11 Wed - 2950m
Pull 8x100
Swim 100 easy, 200 draft exchange every 50
100 easy, 300 draft exchange every 50
100 easy, 500 draft exchange every 50
100 easy, 800 draft exchange every 50
Coach AM - Jeff G, PM - Jeff G


07/26/11 Tue - 2400m
Pull 2x200, 2x100
Swim 1x300 IM Fr/Ba/Br/Fr (no fly)
2x150 IM FL/Ba/Br/Fr/Fr/Fr
4x75 IM odd=Fl/Ba/Br, even=Ba/Br/Fr
6x50 IM 2x( Fl/Ba, Ba/Br, Br/Fr )
12x25 IM 3xIMO
Kick 300 social
Coach AM - Kaye Z, PM - Jeff G


07/25/11 Mon - 2950m
Pull 4x50, 200, 3x50, 150, 2x50, 100, 50
Swim 4x50 desc 1-4
4x100 desc 1-4 hold same pace
4x150 desc 1-4 hold same pace
4x200 desc 1-4 hold same pace
Coach AM - Jeff G, PM - Kimberly G


07/23/11 Fri - 3000m
Pull 200, 200, 200
Swim 200, 200, 300
200, 300, 300
300, 300, 300
Coach AM - Kimberly G


07/21/11 Thu
Pull 400, 3x100
Swim 2x100 Fl/Ba/Br/Fl @10 rest, 4x50 Fr Kick w/board @10 rest
3x100 Fl/Ba/Br/Fl @10 rest, 5x50 Fr Kick w/board @10 rest
4x100 Fl/Ba/Br/Fl @20 rest, 6x50 Fr Kick w/board @10 rest
Coach AM - Kaye Z, PM - Nate C


07/20/11 Wed - 2500m
Pull 400
Swim 1x200, 3x100 last 1 fast
2x200, 3x100 last 2 fast
3x200, 3x100 all 3 fast
Coach AM - Nate C, PM - Jeff P


07/19/11 Tue 2600m
Pull 2x200, 4x100
Swim 4x100 IM - Fl/Ba/Ba/Br, 200 Fr
4x100 IM - Fl/Ba/Br/Br, 200 Fr
4x100 IM - Fl/Ba/Br/Fr, 200 Fr
Coach AM - Kaye Z, PM - Nate C


07/18/11 Mon - 3100m
Pull 3x300
Swim 4x100 @b+10, b+5, b, b-5, 100 ez
4x100 @b+5, b, b-5, b-5, 200 ez
4x100 @b b-5, b-5, b-5, 300 ez
4x100 @b b-5, b-5, b-10
Coach AM - Jeff G, PM - Kimberly G


07/16/11 Sat - 3000m
Pull 200 100 6x50 (reduce strokes by 25)
Swim 50 ez, 100 mod, 150 nspl, 300 fast
50 ez, 100 nspl, 150 nspl, 300 fast
50 ez, 100 nspl, 150 fast, 300 fast
50 ez, 100 fast, 150 fast, 300 fast
Coach - Kimberly G


07/15/11 Fri - 2800m
Pull 4x200
Swim 250 ez, 2x50 desc 1-2
200 ez, 4x50 desc 1-4
150 ez, 6x50 desc 1-3, 4-6
100 ez, 8x50 desc 1-4, 5-8
Bonus 300 aerobic
Coach AM - Kimberly G, PM - Jeff G


07/14/11 Thu
AM - Coach Jeff G - 2700m
Pull 200 Fr, 50 Ba, 200 Fr, 50 Br, 200 Fr
Kick 4x50 IMO
Swim 4x150 Fr/Fr 2x(50fast/25easy/50f/25e)
3x150 Br/Fr 2x(50Br/25e/50Br/25e)
3x150 Ba/Fr 2x(50Ba/25e/50Ba/25e)
2x150 Fl/Fr 2x(50Fl/25e/50Fl/25e)
PM - Coach Nate C - 2400m
Pull 2x300
Swim 4x75 Fl/Fl/Ba, 2x50 Fr, 2x100 IM fast
4x75 Ba/Ba/Br, 2x50 Fr, 2x100 IM fast
4x75 Br/Br/Fr, 2x50 Fr, 2x100 IM fast


07/13/11 Wed - 3000m
Pull 300 2x150 3x100
Swim straight through, no breaks:
1x200 @b, 3x100 @b+5
2x200 @b, 3x100 @b+5
3x200 @b, 3x100 @b-5
Coach AM - Nate C, PM - Jeff P


07/12/11 Tue - 2800m
AM - Coach Jeff G - 2800m
Pull 8x100 Odd=last 25 L arm only
Even=last 25 R arm only
Swim 2x50 Fr, 1x100 Free or Breast
4x50 IMO, 1x200 IM
6x50 Fr, 1x300 Free or Back
4x50 IMO, 1x200 IM
2x50 Fr, 1x100 Free or Fly
PM - Coach Nate C - 2800m
Pull 2x300
Swim 4 times through:
IM - 2x100, desc 1-2
Kick - 2x25 fast
Stroke - 50, IMO by round
IM - 100 round 1, 200 round 2, 300 round 3, 400 round 4


07/11/11 Mon - 2800m
Pull 10x50 breath 3/5, 5/7
Swim Descend 400, 300, 200, 100
rest 1:00
Descend 100, 200, 300, 400
Sprint with equipment (fins, buoy): 12x25 - descend 1-4
Coach AM - Jeff G, PM - Kimberly G


07/09/11 Sat - 2900m
Pull 400, 300, 200
Swim 400 @b, 4x100 @b, break
300 @b, 3x100 @b, break
200 @b, 2x100 @b, break
100 @b, 1x100 fast
Coach - Kimberly G


07/08/11 Fri - 2400m
Pull 300 200 100
Swim 8x25 Fr (breathing pattern 2-2, 2-1, 1-1, 1-0)
Swim 4 times through:
2 x 75 build
25 scull fast
25 free moderate
50 free race
50 free recovery
Kick 8x50
Coach AM - none, PM - Nate C


07/07/1 Thu
AM - Coach Jeff G - 2800m
Pull 350 250 150 50 sight in middle of each length
Kick 4x50 IMO
Swim 4x50 12 Fl / Fr, 4x50 IM
4x50 12 Fl / Ba, 4x100 Ba/Fr/Ba/Fr
4x50 12 Fl / Br, 4x150 2x(Fl/Br/Br)
PM - Coach Nate C - 2500m
Pull 300, 4x100
Swim 4x50 Fl/Fr, 4x50 IMO
4x50 Ba/Fr, 4x100 IM
4x50 Br/Fr, 4x150 IM no Fr


07/06/11 Wed
AM - Coach Nate C - 2550m
Pull 2x300
Swim 1x50 Kick, 3x50 Fr fast, 1x200
2x50 Kick, 3x50 Fr fast, 2x200
3x50 Kick, 3x50 Fr fast, 3x200
PM Coach Jeff P - 2850m
Pull 2x300
Swim 3x200 steady, 6x100 3&6 fast
2x200 steady, 6x50 3&6 fast
1x200 steady, 6x25 Fly


07/05/11 Tue - 2700m
Pull 2x150, 3x100, 2x150
Swim 100 Fr, 100 IM, 50 Fl, 50 Ba, 200 IM
100 IM, 100 Fr, 50 Ba, 50 Br, 200 IM
100 Fr, 100 IM, 50 Br, 50 Fr, 200 IM
100 IM, 100 Fr, rest :30, 200 IM
Coach AM - Jeff G, PM - Nate C


07/04/11 Mon - 3200m
Pull 7 x 50 Head High first 25
4 x 75 Breathe 3,5,3 by 25
1 x 150
Swim 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 - Kimberly G


07/02/11 Sat - 3000m
Pull 150,200,300,200,150
Swim 2x300
4x200
6x100
Coach - Kimberly G


07/01/11 Fri - 3150m
Pull 6x100
Drill/Swim 10x50
Main 2x75 fast
4x100
8x50 2 moderate, 2 fast
4x100
12x25 1 fast, 3 easy
4x100
Coach AM - Skye J, PM - Nate C


06/30/11 Thu - 2500m
Pull 6x150
Swim 8x25 IMO, 200 Fr ez
4x50 IMO, 2x100 Fr ez
2x100 IM, 4x50 Fr ez
1x200 IM, 8x25 Fr ez
Coach AM - Nate C, PM - Nate C


06/29/11 Wed - 3100m
Pull 400
Swim 3x200 steady @b, 4x100 desc 1-4 @b
3x200 steady @b, 4x75 desc 1-4 @b
3x200 steady @b, 4x50 desc 1-4 @b
Coach AM - Nate C, PM - Jeff P


06/28/11 Tue - 3000m
Pull 4x125 last 25 scull, 4x125 last 25 stroke
Swim 2 times through:
4x25 Fl
4x50 Fl/Ba
4x75 Ba/Ba/Br
4x100 Br/Fr/Fr/Fr
Coach am - Jeff G, PM - Kimberly G


06/27/11 Mon - 2900m
Pull 6x150 middle 50 keep entry straight no x-ing!
Swim 8x100 @base steady
4x200 @b+05 descend 14
4x100 @b+10 Go Ballistic
Coach AM - Skye J, PM - Nate C


06/25/11 Sat - 3000m
Pull 2x200 3x100 6x50
Swim 200 ez, 150 mod, 100 strong, 50 fast
150 ez, 200 mod, 50 strong, 100 fast
100 ez, 50 mod, 200 strong, 150 fast
50 ez, 100 mod, 150 strong, 200 fast
Coach - Kimberly G


06/22/11 Wed - 3000m
Pull 3x200
Swim 2x100 moderate @b, 2x75 fast @b+5, 200 moderate
3x100 moderate @b, 4x75 fast @b+5, 200 moderate
4x100 moderate @b, 6x75 fast @b+5, 200 moderate
Coach AM - Nate C, PM - Jeff P


06/21/11 Tue - 3100m
Pull 3x100 Fr, 3x100 (75 Fr/25 Ba)
Swim 1x25 Fl, 1x50 Ba, 1x75 Br, 1x100 Fr
2x25 Fl, 2x50 Ba, 2x75 Br, 2x100 Fr
3x25 Fl, 3x50 Ba, 3x75 Br, 3x100 Fr
4x25 Fl, 4x50 Ba, 4x75 Br, 4x100 Fr
Coach AM - Skye J, PM - Nate C


06/20/11 Mon - 2900m
Pull 500, 300, 100
Swim 100 build by 25, 50 easy,
100 build by 25, 1x100 fast, 100 easy,
100 build by 25, 2x100 fast, 150 easy
Break
100 build by 25, 3x100 fast, 200 easy
Break
100 build by 25, 4x100 fast
Coach AM - Jeff G, PM - Kimberly G


06/18/11 Sat - 2900m
Pull 200, 2x150, 2x100
Swim 5x100 Easy @base, rest :05, 200 Fast
4x100 Easy @base, rest :10, 200 Fast
3x100 Easy @base, rest :15, 200 Fast
2x100 Easy @base, rest :20, 200 Fast
Coach - Kimberly G
06/17/11 Fri - 3000m
Pull 9x100
Swim 2x100 @base
2x50 @b+5, fast flag/turn/flag
2x25 @:30 fast
break
4x100 @base
4x50 @b+5, fast mid-pool/turn/mid-pool
4x25 @:30 fast
break
6x100 @base
6x50 @b+5, fast mid-pool/turn/mid-pool
6x25 @:30 fast
Coach AM - Skye J, PM - Nate C


06/16/11 Thu - 2700m
Pull 6x100 breathe 3/5/7/3 by 25
Swim 100 Fr, 4x50 drill/swim Fly
100 Fr, 4x50 drill/swim Back
100 Fr, 4x50 drill/swim Breast
4x100 IM, 1+2=work Fl/Ba, 3+4=work Br/Fr
2x200 IM
1x400 IM
Coach AM - Skye J, PM - Nate C


06/15/11 Wed - 2700m
pull 2x300
Swim 6x200 @b
6x100 @b-5
6x50 - 3@b, 3@b-5
Coach AM - Nate C, PM - Jeff P


06/14/11 Tue - 3000m
Pull 6x100 last 25 stroke
Swim 4 times through, Stroke in IM order by round:
4x50 - 25 Free / 25 Stroke Kick
2x50 - 25 Stroke Drill / 25 Stroke Swim
3x100 IM - double stroke, no Free
Coach AM - Skye J, PM - Nate C


06/13/11 Mon - 2900m
Pull 200, 2x100, 200, 2x100, 200
Swim 350 steady @b, 350 strong, rest :30-:45
250 steady @b, 250 stronger, rest :30-:45
150 steady @b, 150 fast, rest :30-:45
100 steady @b, 100 hold fast, rest :30-:45
200 steady @b, 200 hold fast
(steady swims can use equipment)
Coach AM - Jeff G, PM - Kimberly G


06/11/11 Sat - 3000m
Pull 300 2x150 3x100
Swim 4x200 (150 desc 1-4 / 50 fast)
4x150 (100 desc 1-4 / 50 fast)
4x100 ( 75 desc 1-4 / 25 fast)
Recovery 100
Sprint 8x25 alt easy/fast, #4&8 = Fly
Coach - Kimberly G


06/09/11 Thu
AM Coach - none - 2400m
Pull 6x75 Fr/Stroke/Fr
Swim 2x(100 Stroke, 100 Stroke, 100 IM, 100 Fr)
6x200 IM
PM Coach - Nate C - 2400m
4 times through:
6x50 - 2 each stroke
100 stroke IM order by round
200 IM fast


06/08/11 Wed - 2700m
Pull 300 200 100
Swim 3x200 @b, 3x50 @b, 1x100 fast
2x200 @b, 2x50 @b, 2x100 fast @b+10
1x200 @b, 1x50 @b, 3x100 fast @b+10
Coach AM - Nate C, PM - Jeff P


06/07/11 Tue - 2850m
Pull 6x125 - 50 Fr / 25 Stroke / 50 Fr
Swim 2x75 Fl/Fr/Fl
2x100 IM
4x75 Ba/Fr/Ba
4x100 IM
6x75 odd=Br/Fr/Br, even=choice/Fr/choice
6x100 IM
Coach AM - Skye J, PM - Nate C


06/06/11 Mon - 2900m
Pull 6x150 @2:15 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


06/04/11 Sat - 3000m
Pull 100 @b+10, 4x50 @b+10 desc 1-4 Fr/Fr by 25
100 @b+10, 4x50 @b+10 desc 1-4 Br/Fr by 25
100 @b+10, 4x50 @b+10 desc 1-4 Ba/Fr by 25
100 @b+10, 4x50 @b+10 desc 1-4 Fl/Fr by 25
Swim 200@b+10, 4x100@base, hold b-10 pace
200@b+15, 3x100@b-05, make em
200@b+20, 2x100@b-10, make 1, suffer 1
200@b+30, 1x100 Full Commitment
Coach - Kimberly G


06/03/11 Fri - 3000m
Pull 6x125
Swim 2x200 @b+10, every 4th length fast stroke
8x100 @b+10, odd=fast 2nd and 4th length, even=all easy
8x75 @b+10, middle length fast
8x50 @b+10, odd=fast, even=easy
8x25 @b+10, odd=fast, even=easy
Coach AM - Skye J, PM - Nate C


06/02/11 Thu - 3000m
Pull 6x75 Fr/Stroke/Fr
Swim 200 Fr, 2x200 IM kick/swim
200 Fr, 2x200 IM drill/swim
Swim 3 times through, stroke for set 1=Fl, set 2=Ba, set 3=Br
100 - 1x25 stroke, rest 5, 75 Fr
100 - 2x25 stroke, rest 5, 50 Fr
100 - 3x25 stroke, rest 5, 25 Fr
100 - stroke for time
50 easy recovery
Coach AM - Skye J, PM - Nate C


06/01/11 Wed - 2700m
Pull 3x200
Swim 300 steady, 8x50 fast with strong kick
400 steady, 6x50 fast with strong kick
500 steady, 4x50 fast with strong kick
Coach AM - Nate C, PM - Jeff P


05/31/11 Tue - 2800m
Pull 3x200 every 4th length non-free
Swim 2x50 Fl, 2x50 Ba, 2x50 Br
Swim 4x50 Fl/Ba, 4x25 Fr, 200 IM
4x50 Ba/Br, 8x25 Fr, 300 IM
4x50 Br/Fr, 4x25 Fr, 400 IM
Coach AM - Skye J, PM - Nate C


05/30/11 Mon - 2900m
Pull 6x150
200 strong @b+10, 1x100 @b+10, 2x100 @b+5, rest 1
200 moderate @b+10, 1x100 @b+5, 2x100 @b, rest 1
200 easy @b+10, 1x100 @b, 2x100 @b-5, rest 1
200 recovery @b+10, 1x100 @b-5, 2x100 @b-10
Coach - Jeff G


05/28/11 Sat - 3150m
Pull 100 200 300 200 100
Swim 300 easy, 3x100 desc 1-3, 300 steady
Break
300 FAST, 3x100 desc 1-3, 300 steady
Break
300 Full Commitment
Coach - Kimberly G


05/26/11 Thu - 3000m
Pull 6x100 last length stroke
Swim 100 Fr, 4x50 Fl drill/swim
100 Fr, 4x50 Ba drill/swim
100 Fr, 4x50 Br drill/swim
Swim 4x100 IM, fast Fl & Br
100 easy
4x100 IM, fast Ba & Fr
100 ez
4x100 IM, all fast
200 ez
Coach AM - Skye J, PM - Nate C


05/25/11 Wed - 2700m
Pull 2x300
Swim 4x75, 1x200
4x75, 2x200
4x75, 3x200
Coach AM - Nate C, PM - Kimberly G


05/24/11 Tue - 3000m
Pull 6x100 breathe 3/5/3/7
Kick 4x50
Easy 100
Swim 300 (50 Fr / 25 Fl drill), 4x50 Fl
300 (50 Fr / 25 Ba drill), 4x50 Ba
300 (50 Fr / 25 Br drill), 4x50 Br
300 IM, 4x50 @1:10 IMO fast
Coach AM - Skye J, PM - Nate C


05/23/11 Mon - 2800m
Pull 300, 4x50, 200, 4x50, 100
Swim 3x(100, 200, 300)
>> Base+:10 within set, 1:00 between sets
>> Hold EXACTLY the same speed within sets
>> Descend by set
Coach AM - Jeff G, PM - Kimberly G


05/21/11 Sat - 3000m
Pull 4x50, 100, 4x50, 150, 4x50, 200
Swim 9x200
1= 25 fast / 175 steady
2= 50 fast / 150 steady
3= 75 fast / 125 steady
4= 100 fast / 100 steady
5= 125 fast / 75 steady
6= 150 fast / 50 steady
7= 175 fast / 25 steady, 50 easy
8= 200 fast, 100 recovery
9= 200 fast
Coach - Kimberly G


05/19/11 Thu - 3000m
Pull 6x100
Swim 6x50 Fl/Ba, 4x100 IM
6x50 Ba/Br, 2x200 IM
6x50 Br/Fr, 1x400 IM
Bonus 6x50 choice
Coach AM - Skye J, PM - Nate C


05/18/11 Wed - 3100m
AM - Coach Nate C - 3100m
Pull 2x250
Swim 2x200 @base, 3x100 strong
3x200 @base, 2x100 fast
4x200 @base, 1x100 for time
PM - Coach Jeff P - 3000m
Pull 4x150
Swim 3x200 moderate, 1x200 challenge
2x200 moderate, 2x200 challenge
1x200 moderate, 3x200 challenge


05/17/11 Tue - 2150m
Pull 6x100
Swim 4x50 choice, 4x75 Fl/Ba/Br, 4x100 Fr
3x50 choice, 2x75 Fl/Ba/Br, 3x100 Fr
3x25 choice, 1x75 Fl/Ba/Br
Coach AM - Skye J, PM - Nate C


05/16/11 Mon - 2950m
Pull 200 300 200
Swim 5x50 @base, 200 fast
4x100 @base, 200 fast
3x150 @base, 200 fast
2x200 @base, 200 fastest
Coach AM & PM - Jeff G


05/14/12 Sat - 3200m
Pull 200 No Paddles
200 Paddles OK
200 No Paddles & make fist
200 Paddles OK
Swim 4 times through:
100 @b+5 easy
100 @base at 300 speed to follow
100 @b+5 easy
300 descend 1-4
Coach - Kimberly G


05/13/12 Fri - 2600m
Pull 200, 300
Swim 3 times through:
3x100
4x50 easy/fast, fast/easy, fast/fast, easy/easy
8x25 odd=fast, even=easy
Coach AM - Skye J, PM - Nate C


05/12/12 Thu - 2900m
Pull 8x75 Fr/Stroke/Fr
Swim 12x50 K/D/S IMO
200 - 50 Fl / 50 Fr / 50 Fl / 50 Fr
200 - 50 Ba / 50 Fr / 50 bs / 50 Fr
200 - 50 Br / 50 Fr / 50 Br / 50 Fr
200 IM fast
2x100 Fr @base
200 IM fast
10x50 Fr strong, fast, easy,
strong, fast, easy,
strong, fast, easy, easy
Coach AM - Skye J, PM - Nate C


05/11/11 Wed - 3200m
Pull 100 200 300
Swim 3x100 steady, 2x200 strong
2x100 steady, 3x200 strong
1x100 steady, 4x200 strong
Coach AM - Nate C, PM - Jeff P


05/10/11 Tue - 2500m
Pull 6x150
Swim 4x25 Fl fast, 2x100 Fr @base
4x50 Ba d1-4, 2x100 Fr @base
4x75 Br/Br/Fr, 2x100 Fr @base
6x100 Fr @base
Coach AM - Skye J, PM - Nate C


05/09/11 Mon - 3000m
Pull 2x100 fist, 2x150 no paddles, 2x200 paddles
Swim 3x100 desc 1-3
3x150 desc 1-3
3x200 desc 1-3
3x250 desc 1-3
Coach AM - Jeff G, PM - Kimberly G


05/07/11 Sat - 2800m
Pull 8x100
Swim 5x100 steady
5x200 descend 1-3, 4 easy, 5 fast
5x100 descend 1-3, 4 easy, 5 fast
Coach - Dave P


05/06/11 Fri - 3000m
Pull 6x100, last length scull
Swim 20x50 - 1e,1f,1e,2f,1e,3f,1e,4f,1e,6f
4x100 - 50 easy / 50 strong
18x50 - 1e,1f,2e,2f,3e,3f,4e,4f
4x100 - 50 kick / 50 swim
Coach AM - Skye J, PM - Nate C


05/05/11 Thu - 3000m
Pull 6x100, last length stroke
Swim 100 Fr, 4x50 drill/swim Fly
100 Fr, 4x50 drill/swim Back
100 Fr, 4x50 drill/swim Breast
Swim 4x100 IM fast Fly and Breast
100 easy
4x100 IM fast Back and Free
100 easy
4x100 IM all fast
200 easy
Coach AM - Skye J, PM - Nate C


05/04/11 Wed - 3000m
Pull 6x150
Swim 4x100, 3x200
2x300
400 for time
Coach AM - Nate C, PM - Jeff P


05/03/11 Tue - 2900m
Pull 6x100
Swim 4 times through, IMO by round:
4x75 kick/drill/swim stroke
300 - alt 75 fr / 25 fast stroke
Coach AM - Skye J, PM - Nate C


05/02/11 Mon - 3100m
Pull 6x150 @2:10
Swim 4x100 @b+10 easy
5x100 @base moderate
3x100 @b-10 make sendoff
5x100 @base moderate
4x100 @b+10 descend 1-4
Coach AM - Jeff G, PM - Kimberly G


04/30/11 Sat - 2800m
Pull 2x50, 2x100, 200, 2x100, 2x50
Swim 2x200 @b, 200 @b-10
4x100 @b, 200 @b-10
6x50 @b, 200 @b-10
12x25 @b, 200 @b-10
Coach - Kimberly G


04/25/11 Mon - 3000m
Warm 2x(200 pull, 50 Kick, 100 swim)
Prep 3x(3x50 @base hold b-5, 50 @b+10)
Main 1x100 @b-5, 2x50 @b+10
2x100 @b-5, 3x50 @b+10
3x100 @b-5, 4x50 @b+10
4x100 @b-5, 5x50 @b+10
Coach AM & PM - Jeff G


04/23/11 Sat - 2800m
Pull 6x150
Swim 2 times through:
3x100 steady
100
200
300 hold 100 pace
Coach - Dave P


04/21/11 Thu - 2800m
Pull 3x200
Swim 50 Fr, 50 Fl/Fr, 50 Fl, 4x100 IM
50 Fr, 50 Ba/Fr, 50 Ba, 2x200 IM
50 Fr, 50 Br/Fr, 50 Br, 300 IM, 100 Fr
3x50 Fr, 400 IM for time
Coach AM - None, PM - Nate C


04/20/11 Wed - 3200m
Pull 3x300
Swim 200 300 400 500 400 300 200 @+20
Coach AM & PM - Jeff G


04/19/11 Tue - 2500m
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
200 IM, 6x50 worst stroke (WS):
Odd = 25 WS kick / 25 WS drill
Even = 25 WS easy / 25 WS fast
200 IM, 6x25 best stroke (BS):
Odd = BS easy & good technique
Even = BS race
Coach AM & PM - Jeff G


04/18/11 Mon - 2900m
Pull 300 2x150 300
Swim 100 @1:20, 50 @:55, 4x50 @:45 fast
200 @2:40, 50 @:55, 2x100 @1:25 fast
300 @4:00, 50 @:55, 8x25 @:25 fast
400 @5:20, 50 @:55, 1x200 fast
Coach AM & PM - Jeff G


04/16/11 Sat - 2900m
Pull 200, 2x150, 100
Swim 300 neg split, 2x150 hold split
300 neg split, 3x100 hold split
300 neg split, 4x75 hold split
200 recovery, 300 Full Commitment
Coach - Kimberly G


04/15/11 Fri - 2600m
Pull 600 alt breathing pattern
Kick 4x50
Swim 4x200 #1-last 50 fast, #2-3rd 50, #3-2nd 50, #4-1st 50
4x100 #1-1st length fast, #2-1.5 lengths, #3-2 lengths, #4-all fast
4x75 #1-25 fast, #2-50 fast, #3-all fast
4x50 #1-easy, #2-8 strokes fast, #3-25 fast, #4-all fast
4x25 #1-easy, #2-6 strokes fast, #3-10 strokes fast, #4-all fast
Coach AM - Skye J, PM - Jeff G


04/14/11 Thu
AM - Coach Skye J - 2900m
Pull 6x150 - 50 Fr / 50 IM / 50 Fr
Swim 4x100 IM, 4x100 Fr
3x100 IM, 3x100 Fr
2x100 IM, 2x100 Fr
1x100 IM, 1x100 Fr
PM - Coach Jeff G - 2400m
Pull 4x150 - breathe 3/5/3 by 50
1x50 - with 4 breaths
Stroke FL: 2x50 Fl K, 50 Fl/Ba, 50 Fl/Br,
50 Fl/Fr, 50 scull, 100 IM
BA: 2x50 Ba K, 50 Ba/Fl, 50 Ba/Br,
50 Ba/Fr, 50 Ba 1-arm, 100 Ba
BR: 2x50 Br K, 50 Br/Fl, 50 Br/Ba,
50 Br/Fr, 50 Br pull, 100 Br
FR: 2x50 Fr K, 50 Fr/Fl, 50 Fr/Ba,
50 Fr/Br, 50 reverse Fr, 100 IM


04/13/11 Wed - 3000m
Pull 6x150 - 100 Fr / 50 Stroke
Swim 400 @b, 2x100 @b-5, 4x50 sprint
300 @b, 2x100 @b-5, 4x50 sprint
200 @b, 2x100 @b-5, 4x50 sprint
Coach AM - Nate C, PM - Jeff P


04/12/11 Tue - 2700m
Pull 4x150
Swim 4x100 - 75 Fl / 25 Ba
4x100 - 75 Ba / 25 Br
4x100 - 75 Br / 25 Fr
Easy 100
Fast 200 IM
Easy 100
Kick 4x75
Coach AM - Skye J, PM - Nate C


04/11/11 Mon - 3000m
Pull 2x100, 3x200, 2x100
Swim 10x200 odd=broken even=straight
descend by twos (1st 2 easy)
broken swims with 5 secs as:
1=100/100 3=50/50/100
5=50/100/50 7=100/50/50
9=50/50/50/50
Coach AM - Jeff G, PM - Kimberly G


04/09/11 Sat - 3000m
500 (100 Fr / 25 Stroke), rest :30, 3x50 @b+:20 (Fl, Ba, Br), 1x100 @b+:20 fast
200 (50 Fr / 50 Kick), rest :30, 3x50 @b+:20 (Fl, Ba, Br), 2x100 @b+:20 fast
500 (100 Fr / 25 Stroke), rest :30, 3x50 @b+:20 (Fl, Ba, Br), 3x100 @b+:20 fast
200 (50 Fr / 50 Kick), rest :30, 3x50 @b+:20 (Fl, Ba, Br), 4x100 @b+:20 fast
Coach - Jeff G


04/07/11 Thu - 2800m
Pull 6x100
Swim 3x( 4x50 kick/drill 1 each stroke, 100 Fr easy)
5x(8x25 @:30 2 each stroke)
Coach AM - Skye J, PM - Nate C


04/06/11 Wed - 2800m
Pull 6x100
Swim 4x(3x100 d1-3, 200 hold descend, 50 kick sprint)
Coach AM - Nate C, PM - Kimberly G


04/05/11 Tue - 2700m
Pull 8x75 (Fr/Choice/Fr)
Swim 4 times through:
3x100 IM desc 1-3
4x50 IMO by set desc 1-4
Kick 4x50
Coach AM - Kimberly G, PM - Nate C


04/04/11 Mon - 2700m
Pull 100 200 300 200 100
Swim 4x150 @base steady
4x150 @base descend 1-4
4x150 @base hold descend
Coach AM & PM - Kimberly G


04/02/11 Sat - 2900m
Pull 5x100
1 = work a strong Catch
2 = work a strong Mid-pull
3 = work a strong Finish
4 = work a fast Recovery
5 = strong on all points
Swim 3x200 Steady
3x200 descend Steady Strong
3x200 Strong
3x200 descend Strong Fast
Coach - Kimberly G


04/01/11 Fri - 2700m Pull 2x200 3x100 4x50
Swim 3x50 fast @:50, 100 recovery
3x100 fast @1:35, 100 recovery
3x150 fast @2:25, 100 recovery
3x200 fast @3:10
--------------------------------
1=distance pace: SMOOTH
Slow is smooth, smooth is fast, therefore slow is fast
2=add power - pull with more POWER
3=add power and KICK
Goal: Add speed without churn. Is your harder slower?
Coach AM - Kimberly G, PM - Jeff G


03/31/11 Thu - 2200m
Pull 6x100
Swim 100 Fr, 100 IM, 50 Ba, 6x25 Fr
100 Fr, 100 Ba, 50 Br, 6x25 Ba
100 Fr, 100 Br, 50 Fl, 6x25 Br
100 Fr, 100 Fl, 50 Fr, 6x25 Fl
Fini 100 easy, 400 IM
Coach AM & PM - Jeff G


03/30/11 Wed - 2600m
Pull 3x200
Swim 400, 2x300, 3x200, rest, 4x100
@base, descend by distance
Coach AM - Jeff G, PM - Jeff P


03/29/11 Tue - 2800m
Pull 400, 4x100
Swim 4 times through:
4x25 IMO, 1-2 fast breakout, 3-4 fast finish
4x50 1-2 IMO swim, 3-4 Free fast tempo
2x100 IM descend 1-2
Coach AM - Skye J, PM - Nate C


03/28/11 Mon - 3000m
Pull 3x100 300 3x100
Swim 350 @b, 3x100 @b+5
300 @b, 3x100 @base
250 @b, 3x100 @b-5
200 fast
Coach AM - Jeff G, PM - Kimberly G


03/26/11 Sat - 2800m
Pull 4x150 (50 2-arm / 25 R-arm / 50 2-arm / 25 L-arm)
Sprint 8x50, Odd=ez, streamline past flags, Even=fast
Swim 18x100 Straight through, No breaks:
100 @base, 1x100 @b-5, 100 @b+5
100 @base, 2x100 @b-5, 100 @b+10
100 @base, 3x100 @b-5, 100 @b+15
100 @base, 4x100 @b-5, 100 recovery
Coach - Jeff G


03/25/11 Fri - 2600m
Pull 6x100
Swim 4 times through:
4x25: 1=swim easy, 2=swim fast, 3=kick fast, 4=kick easy
4x100 swim: 1=50easy/50fast, 2=fast/easy, 3=fast, 4=easy
Coach AM - Skye J, PM - Nate C


03/21/11 Mon - 2900m
Pull 2x200, 3x100 4x50
Set1 200 (last 25 fast)
150 (Middle 50 fast)
100 (first 75 fast)
50 (all fast)
Set2 5x100
1-easy 2-Feee 3-FFee 4-FFFe 5-Fast
Set3: Repeat Set1
Set4: 500 - Repeat Set2, w/o breaks
Coach AM - Jeff G, PM - Kimberly G


03/19/11 Sat - 3000m
Pull 6x150
Swim 4x100 @b+05, 300 neg split
4x100 @base, 300 neg split
4x100 @b-05, rest :30, 300 fast
Coach - Jeff G


03/18/11 Fri - 2800m
Pull 4x200 (4th 25 specialty fast)
Swim 16x25 odd=streamline past flags
even=no breaths 1st 2 strokes
4x100 @base
12x25 descend 1-3
3x100 @base
8x25 work legs
2x100 @base
4x25 sprint
1x100 @base
Coach AM - Skye J, PM - Nate C


03/16/11 Wed - 2600m
Pull 600
Swim 3x200 @base, 4x50 @base
2x200 @b-05, 4x50 @base
1x200 @b-10, 4x50 @base
Kick 4x50
Coach AM - Nate C, PM - Jeff G


03/14/11 Mon - 2900m
Pull 300 ez, 3x100 mod, 300 strong
Swim 400 easy
2x(3x200 desc 1-3)
400 fast
Coach AM - Jeff G, PM - Kimberly G


03/12/11 Sat - 3000m
Pull 4x250
Swim 4x(3x100 @base, 200 fast, break)
target times for 100s set 1: exactly base - :01, b-:03, b-:05
target times for 100s set 2: exactly base - :02, b-:04, b-:06
target times for 100s set 3: exactly base - :03, b-:05, b-:07
target times for 100s set 4: exactly base - :04, b-:06, b-:08
Coach - Jeff G


03/11/11 Fri - 2600m
Pull 8x100 breathe 3/5
Swim 2 times through:
200 cruise
2x100 easy/fast by 25
4x50 fast
8x25 odd=sprint, even=easy
Bonus 8x25 - 2 with 3 breaths, 2 w/ 2, 2 w/ 1, 2 w/ 0
Coach AM - Skye J, PM - Nate C


03/10/11 Thu
AM Coach - Skye J - 2600m
Pull 4x150
Swim 1x400 (every 4th length best stroke)
2x200 (50Fr/50Stroke/50Fr/50Stroke)
4x100 IM
8x50 (alt Fr, Stroke)
16x25 (1fast stk, 1ez, 2f stk, 2e, 3f stk, 3e, 4f stk)
PM Coach - Nate C - 3000m
Pull 400, 4x150
Swim 8x25 Fl alt ez, fast, 4x100 IM
8x25 Ba alt ez, fast, 3x100 IM
8x25 Br alt ez, fast, 2x100 IM
100 ez Fr, 100 IM for time


03/09/11 Wed - 2400m
Pull 6x100, last 3 75Fr/25Ba
Swim 2x200 easy, 1x200 fast @200base+5
1x200 easy, 2x200 fast
3x200 fast
Coach AM - Nate C, PM - Jeff G


03/08/11 Tue - 2300m
Pull 8x75
Swim 6x25 Fl, 2x100 IM strong Fl, 100 Fr
6x25 Ba, 300 (200 IM strong Ba / 100 Fr)
6x25 Br, 2x100 IM strong Br, 100 Fr
6x25 Fr, 300 (200 IM strong Fr / 100 Fr)
Coach AM - Skye J, PM - Nate C


03/07/11 Mon - 3000m
Pull 4x50, 200, 3x50, 150, 2x50, 100, 50
Swim 3x50 @:50, 100 @b, 3x200 @b desc 1-3
3x50 @:50, 100 @b, 2x200 @b desc 1-2
3x50 @:50, 100 @b, 1x200 @b fastest
Coach AM - Jeff G, PM - Kimberly G


03/05/11 Sat - 3000m
Pull 3x200
Swim 4x50 (Fr, Fr/Br, Fr/Bk, Fr/Fl)
4 x 50 (Fr, Br, Bk, Fl)
200 Fr, 150 Fr, 100 Fr, 50 (25Fl, 25Bk)
200 Fr, 150 Fr, 100 IM, 50 Fr
200 Fr, 150 (50 Fl, 50 Bk, 50 Br), 100 Fr, 50 Fr
200 IM, 150 Fr, 100 Fr, 50 Fr
Coach - Kimberly G


03/04/11 Fri - 2400m
Pull 8x75
Swim 3 times through:
100 neg split
3x50 desc 1-3
100 easy
6x25 desc 1-4, hold 5&6
100 easy
Coach AM - Skye J, PM - Nate C


03/03/11 Thu
AM - Coach Skye J - 3000m
Pull 6x100 last 25 stroke
IM 3x200 1=kick/swim by 25, 2=drill/swim, 3=all swim
Main 2x25 Fl strong, 100 Ba easy, 2x25 Br strong, 100 Fr easy
4x25 Fl strong, 100 Ba easy, 4x25 Br strong, 100 Fr easy
6x25 Fl strong, 100 Ba easy, 6x25 Br strong, 100 Fr easy
8x25 Fl strong, 100 Ba easy, 8x25 Br strong, 100 Fr easy
PM - Coach Nate C - 2800m
Pull 4x100
Swim 4x25 Fl, 4x50 Fl/Ba, 100 Fl fast, 200 easy IM even 25s=Fr
4x25 Ba, 4x50 Ba/Br, 100 Ba fast, 200 easy IM even 25s=Fr
4x25 Br, 4x50 Br/Fr, 100 Br fast, 200 easy IM even 25s=Fr
4x25 Fr, 4x50 Fr, 100 Fr fast, 200 easy IM even 25s=Fr


03/02/11 Wed - 3000m
Pull 4x150
Swim 3x100 @b, 1x200 @b-5
4x100 @b, 2x200 @b-5
5x100 @b, 3x200 @b-5
Coach AM - Nate C, PM - Jeff G


02/28/11 Mon - 3000m
Pull 10x100
Swim 20x100 @base:
4 easy, 3 moderate, Break
2 strong, 1 fast, Break
1 easy, 2 mod, 3 strong, Break
4 fast
* Easy=b-2 Mod=b-7 Strong=b-12 Fast=supersonic
Coach AM & PM - Kimberly G


02/26/11 Sat - 3000m
Pull 3x100, 300, 3x100
Swim 100 @b+10, 100 @b+10 25Ba/75Fr, 50 @base, 100 @b fast
100 @b+10, 100 @b+10 25Br/75Fr, 50 @b+05, 100 @b |
100 @b+10, 100 @b+10 25Fl/75Fr, 50 @b+10, 100 @b |
100 @b+10, 100 @b+10 25Ba/75Fr, 50 @b+15, 100 @b |
100 @b+10, 100 @b+10 25Br/75Fr, 50 @b+20, 100 @b V
100 @b+10, 100 @b+10 25Fl/75Fr, 50 @b+25, 100 @b fastest
Coach - Jeff G


02/25/11 Fri - 2850m
Pull 7x100
Swim 2x250 middle 50 overkick
4x150 last 50 fast
4x100 last 25 fast
9x50 desc 1-3
8x25 breath control: 2 breaths, 2, 2, 1, 1, 1, 1, 0
Coach AM - Skye J, PM - Nate C


02/24/11 Thu - 3000m
Warmup 4x200 every 4th 25 = stroke in IM order by 200
Swim 4x100 IM #1=kick, 2=drill, 3&4=swim
6x25 Fl easy/fast, 6x50 Fr easy
6x25 Ba easy/fast, 6x50 Fr easy
6x25 Br easy/fast, 6x50 Fr easy
6x25 Fr easy/fast, 6x50 Fr easy
Kick 6x50
Coach AM - Skye J, PM - Nate C


02/23/11 Wed - 3000m
Warmup 2x( 4x100 Pull, 2x50 Kick)
Swim 300 @b, 3x100 @b desc 1-3
300 @b, 2x150 @b desc 1-2
300 @b, 1x300 fast
Coach AM - Nate C, PM - Jeff P


02/21/11 Mon - 3000m
Pull 6x100
Swim 1 x ( 4x100 @base steady, 100 @b+10 easy, 200 @base fast )
2 x ( 100 @base steady, 100 @b+10 easy, 200 @base fast )
3 x ( 100 @b+10 easy, 200 @base fast )
Coach - Jeff G


02/19/11 Sat - 3050m
Pull 500, 400
Swim 300, 200, 100, 50
Challenge 1500 or 15x100 @b+10 holding b-10
Coach - Kimberly G


02/18/11 Fri
AM Coach - Kimberly G - 2400m
Pull 12x50 breathe every 3
Swim All together
4 x ( 25 fast, 25 easy ) @1:00
3 x ( 50 fast, 50 easy ) @2:00
2 x ( 75 fast, 75 easy ) @2:30
1 x (100 fast, 100 easy) @4:00
2 x ( 75 fast, 75 easy ) @2:30
3 x ( 50 fast, 50 easy ) @2:00
4 x ( 25 fast, 25 easy ) @1:00
PM Coach - Nate C - 2800m
Pull 8x100
Swim 3x(4x50 @1:00 ef, fe, ff, ee) round 2 = stroke
Swim 4x200 #1=last 50 fast, 2=last 100, 3=last 150, 4=all fast
Kick 8x50


02/17/11 Thu - 3000m
Pull 6x100
Swim 2x100 IM
Kick 4x25 Fl, 4x25 Ba, 4x25 Br
Swim 2x100 IM
Drill/Swim 8x25 Fl, 8x25 Ba, 8x25 Br
Swim 100 easy
Sprint 1x25 Fl, 25 easy
2x25 Ba, 50 easy
3x25 Br, 75 easy
4x25 Fr, 100 easy
4x25 Fl, 100 easy
3x25 Ba, 75 easy
2x25 Br, 50 easy
1x25 Fr, 25 easy
Coach AM - Skye J, PM - Nate C


02/16/11 Wed - 2600m
Pull 12x50
Swim 4x200 @b
3x200 @b-5
2x200 @b-10
1x200 fast
Coach AM - Nate C, PM - Jeff P


02/14/11 Mon - 3000m
Pull 1x300 2x200 3x100
Swim 200 100 100 100 descend
100 200 100 100 descend
100 100 200 100 descend
100 100 100 200 descend
Coach AM - Jeff G, PM - Kimberly G


02/12/11 Sat - 3000m
Pull 2x200 breathe every 3
2x100 breathe 3/5 by 25
2x200 breathe every 3
Swim 2x400 descend 1-2 steady
2x300 descend 1-2 moderate
2x200 descend 1-2 strong
2x100 descend 1-2 fast
Coach - Kimberly G


02/11/11 Fri - 3150m
Pull 6x150
Swim 2x100 @base, 8x25 @:30, 2x50 @1:00
2x100 @base, 6x25 @:30, 3x50 @1:00
2x100 @base, 4x25 @:30, 4x50 @1:00
2x100 @base, 2x25 @:30, 5x50 @1:00
Easy 5x50 - 25kick/25swim
Coach AM - Skye J, PM - Nate C


02/10/11 Thu - 2900m
Pull 2x200, every 4th length non-Free
Swim 6x100 IM drill/swim by 100, 2x50 Fr
5x100 IM roaming 25 fast, last 100 all fast, 2x50 Fr
4x100 IM or 1x400 IM, 2x50 Fr
3x100 IM build each 25, 2x50 Fr
2x100 IM or 1x200 IM fast, 2x50 Fr
Coach AM - Skye J, PM - Nate C


02/09/11 Wed - 2700m
Pull 3x100, 6x50, 3x100
Swim 1x300 steady, 3x100 @b
2x150 steady, 6x50 odd=easy, even=sprint
3x100 steady, 12x25 all sprint
Coach AM - Nate C, PM - Jeff P


02/08/11 Tue - 2700m
Pull 4x100, last 25 IMO
Swim 12x50 @1:00, 4 Fl/Ba, 4 Ba/Br, 4 Br/Fr
Swim 2 times through:
3x100 IM
4x50 choice stroke, 1 stroke only
3x100 Fr
4x50 IMO
Coach AM - Skye J, PM - Nate C


02/07/11 Mon - 3000m
Pull 2x200 2x100 2x200
Swim 5x100 @b+05, b+05, base, base, fast
5x100 @b+05, base, base, b-05, fast
5x100 @b+05, b-05, b+05, b-05, fast
5x100 @b+05, b-05, base, b+05, fastest
Coach AM & PM - Jeff G


02/05/11 Sat - 3000m
Pull 6x50, 3x100
Swim 4x(300, 200, 100 descend)
Coach - Kimberly G


02/03/11 Thu - 2950m
Pull 3x150 Fr/Non-Fr/Fr
Swim 3x100 1&3=Fr, 2=IM
4x50 Fl Drill/Swim
6x50 Fl, Ba, Br, Fr, Fr, Fr
4x50 Ba Drill/Swim
3x100 1&3=IM, 2=Fr
4x50 Br Drill/Swim
5x200 odd=IM fast, even=Fr easy
Coach AM - Skye J, PM - Nate C


02/02/11 Wed - 3000m
Pull 2x300
Swim 3x200 @b, 1x200 @b-5, 2x200 @b, 2x200 @b-5
break
1x200 @b, 3x200 @b-5
Coach AM - Nate C, PM - Jeff P


02/01/11 Tue - 3050m
Pull 5x100
Swim 3 times through: (round 1 stroke=Fl, 2=Ba, 3=Br)
4x100 IM desc 1-4
4x50 odd=fast stroke, even=easy Fr
4x25 odd=fast stroke, even=easy Fr
Coach AM - Skye J, PM - Nate C


01/31/11 Mon - 3300m
Pull 3x100 steady @1:30, 50 ez @1:00
3x200 desc 1-3 @2:50, 50 ez
Swim 3x300 desc 1-3 @4:15, 50 ez @1:00
3x100 desc 1-3 @1:30, 50 ez @1:00
3x200 desc 1-3 @3:00, 50 ez @1:00
3x100 desc 1-3 @1:35, 50 ez
Coach AM - Jeff G, PM - Kimberly G


1/28/11 Fri - 3000m
Pull 300
Kick/swim 8x50
Swim 4x200 sprint every 4th length
200 Pull or swim easy
4x100 @b-5 dps
200 Kick/Swim
4x50 @:50 strong legs!
200 cruise
4x25 Blast! @:30
200 choice
Coach AM - Skye J, PM - Nate C


1/27/11 Thu - 3000m
Pull 3x150
Swim 4x100 Fly drill / Fly swim / Back drill / Back swim
4x100 Breast drill / Breast swim / Free drill / Free swim
Swim 4x25 IMO, 100 Fr, 100 IM
8x25 IMO, 100 Fr, 200 IM
12x25 IMO, 100 Fr, 300 IM
Kick/swim 5x50
Coach AM - Skye J, PM - Nate C


1/26/11 Wed - 2900m
Pull 6x150
Swim 4x200 @b
3x200 @b-5
2x200 @b-10
1x200 fast
Coach AM - Nate C, PM - Jeff P


1/25/11 Tue - 3200m
Pull 2x150 (100Fr / 50Stroke)
3x100 breathe 3/5
Swim 4x100 Fl/Fl/Ba/Br, 100 Fr
4x100 Ba/Ba/Br/Fr, 100 Fr
4x100 Br/Br/Fr/Fl, 100 Fr
Sprint 2x(8x25 2 each stoke sprint, 2x50 recovery)
Coach AM - Skye J, PM - Nate C


01/24/11 Mon - 2900m
Pull 3x300
Swim 5x100 @b+5 all evenly fast, 100 ez
4x100 @b+5 hold :01 faster, 100 ez
3x100 @b+5 hold :02 faster, 100 ez
2x100 @b+5 hold :03 faster, 100 ez
1x100 @b+5 Full Commitment, 100 ez
Coach AM - Jeff G, PM - Kimberly G


01/22/11 Sat - 3000m
Pull 100, 200, 300, 400
Swim 100
100, 200
100, 200, 300
100, 200, 300, 400
Coach - Kimberly G


1/20/11 Thu - 3400m
Pull 6x100, last 25 = non-free
Swim 4x(100 Fr, 4x50 drill/swim IMO by round)
Swim 4x100 IM Fl&Ba=fast, Br&Fr=easy
50 easy
4x100 IM Fl&Ba=easy, Br&Fr=fast
50 easy
4x100 IM all fast
Coach AM - Skye J, PM - Nate C


1/19/11 Wed - 2700m
Warm Pull 100 200 300 200 100
Swim 3x(3x100 desc 1-3 @base, 300 hold descend speed)
Coach AM - Nate C, PM - Jeff P


1/18/11 Tue - 3200m
Warm Pull 3x200
Kick 4x25 IMO
Swim 100 choice
Swim 4 times through
4x50 (25 drill / 25 swim) 1 stroke each round
2x100 Fr @base
200 IM
Coach AM - Skye J, PM - Nate C


1/17/11 Mon - 2900m
Pull 6x150
Swim 5x100 desc 1-5
5x200 desc 1-5
5x100 desc 1-5
Coach AM - Jeff G


1/15/11 Sat - 3000m
Pull 3x300
Swim 50 100 200 300 400 neg split
400 300 200 100 50 neg split
Coach - Kimberly G


1/14/11 Fri - 2800m
Pull 2x200 Breathe 3/5/7/3 by 50
Swim 10x50 @1:00 distance per stroke
9x50 desc 1-3, 4-6, 7-9
8x50 alt 50 Fr / 50 stroke
7x50 alt 50 fast / 50 easy
6x50 12 kicks/pull, 10, 8, 6, 4, 2
5x50 @b+10
4x50 @b+5
3x50 @b
2x50 @b-5
1x50 best effort
Coach AM - Skye J, PM - Nate C


1/12/11 Wed
AM - Coach Nate C - 2800m
Pull 400
Swim 4x100 @b
2x200 @b-5
400 fast
2x200 @b-5
4x100 @b
8x50 kick, swim by 50
PM - Coach Jeff P - 3200m
Pull 4x200 desc 1-4
Swim 4x200 3 mod, 1 fast
4x200 2 mod, 2 fast
4x200 1 mod, 3 fast


1/11/11 Tue - 2600m
Pull 2x200
Swim 2x100 Fl kick/drill/swim/swim, 4x25 Fr, 100 IM
2x100 Ba kick/drill/swim/swim, 4x25 Fr, 200 IM
2x100 Br kick/drill/swim/swim, 4x25 Fr, 300 IM
2x100 Fr kick/drill/swim/swim, 4x25 Fr, 400 IM
Coach AM - Skye , PM - Nate C


1/10/11 Mon - 2800m
Pull 300 2x150 3x100-NO paddles last 100
Swim 4x200 @b+5
8x25 fast, 200 recovery, 8x25 fast
200 fast, 200 recovery, 200 fast
Coach AM - Jeff G, PM - Kimberly G


1/8/11 Sat - 3000m
5x(300 @base, 6x50 alternate Easy/Fast)
1: 300 Pull 6x50 Pull @base
2: 300 Swim 6x50 25 stroke/25fr @b+10
3: 300 Swim 6x50 Swim @base
4: 300 Swim 6x50 Kick @b+20
5: 300 Swim 6x50 Swim @base
Coach - Kimberly G


1/7/11 Fri - 2900m
Pull 300 200 100 - every 4th length non-Free
Swim 8x25 Breathe 3 2 2 2 2 1 1 0 by 25
Swim 5x100 Free - 25 sprint / 75 Distance per Stroke
Swim 12x50 descend 1-3, sprint 4
Easy 100
Swim 20x25 - 1e 1f 2e 2f 3e 3f 4e 4f
Kick/Swim 8x50
Coach AM - Skye J, PM - Nate C


1/6/11 Thu - 2600m
Pull 2x200
Swim 1x50 Fl, 4x100 IM
1x50 Ba, 3x200 IM
1x50 Br, 2x300 IM
1x50 Fr, 1x400 IM
Coach AM & PM - Nate C


1/5/11 Wed - 2700m
AM - Coach Nate C - 2700m
Pull 3x300
Swim 2x25 Kick, 4x100 desc 1-4
2x25 Kick, 2x200 neg split
2x25 Kick, 4x100 desc 1-4
2x25 Kick, 1x400 challenge
PM - Coach Jeff P - 3200m
Pull 400, 8x50
Swim 2x200 @b, 8x100 @b, 2x200 @b, 8x50 @b+5, 400 challenge


1/4/11 Tue - 2800m
Pull 2x200 breathe 3/5/7/3 by 50
Swim 6x200
odd= 50Fr / 100IM / 50Fr
even= 4x50 stroke
Swim 4x(100 Fr/Stk/Fr/Stk, 100 Fr/Fr/Stk/Stk, 100 stk)
Coach AM - Skye J, PM - Nate C


1/3/11 Mon - 3000m
Pull 2x100, 2x200, 2x100
Swim 6 times through:
300 @b+15 - d1-4, 5 ez, 6 fast
50 kick
Coach AM - Jeff G, PM - Kimberly G


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