Thursday, February 10, 2011

2-10-11

colors and dives

post how hard it was to hit your pace and something you have been working on with respect to starts

Wednesday, February 9, 2011

2-9-11

distance post your average 25's

stroke post your pace and stroke count

2-8-11

3x3x
200 free
200's IM

post your best 3

10x100 free kick on 120 or 125

post how many you made on what interval (be as generous as you can)

Monday, February 7, 2011

2-5-11

Colors

post your perceived effort.  Not if the set was hard... I hope it was, rather, how hard it was to hit your times.

Thursday, February 3, 2011

2-3-11

colors and dives tonight

post ez, medium, hard for your perceived effort on paces and 2 things your worked on your dives.

2-2-11

75's TT

post your best 3

distance group
5 rounds of 2x75 cruse + 6x75 mile pace

post your average's for the 75's

Tuesday, February 1, 2011

2-1-11

3 rounds of

250 IM
150 90%
250 IM
150 95%
250 IM
150 100%

post your stroke and your 90% ave, 95% ave, and 100% ave

1-31-11

Colors

4x200 white
6x200 pink
6x200 red
4x200 dec w to b

post how you did on the final 4... where you able to get down to your blue pace on the end?
also post the three things we worked on with turns

Friday, January 28, 2011

1-28-10

Snow AGAIN AHHH!!!

tonights main set

4 rounds of
50 fly
50 ez
100 fly/ba
50 ez
150 fly/ba/br
50 ez
200 IM FAST
50 ez

post your 200 IM's

Thursday, January 27, 2011

1-27-10

colors

post if you felt your goal times were easy hard or medium

also post what you learned from round 2 of the video's

1-26-10

distance 30x100
post your average and what you learned from the video

stroke 50's at 90-95-100%
post all your 100% 50's and what you learned from the video

1-25-10

Active rest. IM

post your
best 50 fly
best 100 back
best 100 brst
average for 50 free's

1-24-10

Colors Test!

Post your average from he last 5

Monday, January 3, 2011

1-3-11

5x200 white
(check HR :30)
7x150 pink
(check HR :30)
9x100 Red
(check HR high/low)

post your pace and your heart rates

Sunday, January 2, 2011

12-31-10

three rounds
400 IM dec 1-3
6x100 free

post your last 400IM

LCM
2x200 im
6x100free

post your best 200 IM