11-30-10

three rounds of

12x25 brst skills

400 brst swim dec 1-3

or

12x300 free as:

4x long stroke

4x build each

4x fastest ave

11-29-10

4 rounds of

300 ba/fr

12x25 skill work

followed by

6x100 ba, dec 1-4 (#4 at 5 to 8 over final goal) #5 ez, #6 TT

4 rounds continuous

200 br k dec 1-4

200 free long stroke

post 100 back and last 200 brst kick

LCM post the pair and the final 200 backs

11-27-10

10x350 IM or 10x400 lcm
 post last 4

11-26-10

500 Kick all out

rest

500 kick all out

post both 500's

11-22-10

distance crew, you guys rocked!!!

1000 free starting on 11:00 minus :05 per repeat

post how far you got, or what your final 1K was

11-20-10

You just arrived at the pool, you are 45 min late!! OH NO there was traffic, your alarm clock didn't go off, you dog pooped on the floor, and your brother threw up all over the bathroom!!! You have 30 min to warm up and then swim a time that will make it back to finals.

post your event and your time. If you missed your goal post why and what you did to show yourself how you will do better next time!!

Great job today guys!!

11-19-10

9x100 kick 2 mod 1 hard
rest 1 min
9x100 kick 1 mod 2 hard

post interval and average pace on second set

11-18-10

24x100 every 4th FAST free

post the 6 fast 100's and how many kicks you made

11-17-10

Fr / Frim Ladder Post
100 to 800 to 100

Post 600 and down

lane1
3 rounds of
16x50 str/fr
2x200 frim moderate
4x100 IM dec

Post last 100 IM of each round

11-16-10

Brst
3x4x50 of each K-DR-SW
3x3x100 of each K-DR-SW
3x2x150 of each K-DR-SW
3x1x200 of each K-DR-SW
record 200 at the end

Distance
5x100
4x200
3x300
2x400
1x500

record last 300, last 400, and 500 as well as 50 brst TT

11-15-10

4 rounds of:
3x200 back
8x50 br/fr long and smooth

round 1 kick
round 2 100 k/100 sw
round 3 fastest ave
round 4 2x fastest ave + 5 to 8 seconds / 1 FASTER

post fastest ave and single effort

11-13-10

6 rounds of

150 fr-str im order

150 str kick

150 str drill

75 swim strong

<rest :30>

75 FAST

post the last three fast 75's

Distance group

2 rounds of

4x100 im

400 im 

5x100 free

500 free

post 400 im and 500 free from second round

11-12-10

1000 kick for time

post your time

11-11-10

16x50 4th fast
12x50 3rd fast
8x50 ever other fast
4x50 all fast

post your average for all fast 50's

11-10-10

5 rounds of:

300 free
300 IM kick
200 frim
200 IM
8x50 4 ez 4 fly/ez

Post your 5 x 200 IM to coments

11-9-10

Stroke
300 br k
200 br k
100 br k
700 pb and snork
300 br dr
200 br dr
100 br dr
700 pb and snork
300 br swim
200 br swim
100 br swim

10x100 fr k on 1:25
post swims and how many kicks you made

Distance group
600 @620
500
400
1000 pb and snork
500 @520
400
300
700 pb and snork
400 @420
300
200
400 pb and snork
300 @320
200
100

11-8-10

200 frim
4x200 fr
400 frim
3x200 fr
600 frim
2x200 fr
800 frim
1x200 fr

post the pair and the one

11-5 through 11-7-10

Fall Fastival

Post one event result for each session with something you learned about how to swim the race or how to better train for it.

11-4-10

2 rounds
400 free
400 IM fast
400 free
400 IM FASTER
200 free
200 im fast
200 fr
200 im FASTER

Post IM times

11-3-10

8x50
3x100
8x50
6x100
8x50
9x100

post your interval and average time for last 9

LCM post your dive swims

11-2-10

9x300 on 5:00
3x
(1 kick
(1 drill (100 KKP - DP - 2high 2 long)
(1 Swim FAST!!

record all three times in comments

15x100 Free Kick
5 on 135
5 on 130
rest 1 min
5 on 125

record if you made all 15 or how many you missed

Distance record your 5000 TT