12-30-10

10x300 free best average

post your average

12-29-10

4x25 fr
4x50 br-fr
4x75 ba-br-fr
4x100 IM
4x75 fly-ba-br
4x50 fly-ba
4x25 fly

12-28-10

brst group
8 rounds of
200 free
150 brst stct and fast

post last 150 and strokes you held per lap

Free group
4x
150 ez
200 fast
5x
100 ez
150 fast
6x
50 ez
100 fast
7x
50 ez
50 fast

12-27-10

3x10x100 back

Post ave for last 10

12-22-10

5x150 bbf
300
4x150 bbf
300
3x150 bbf
300
2x150 bbf
300
1x150 bbf
300

post last 150 of each round

12-21-10

400 frim
300 brst
400 frim
2x150 brst
400 frim
3x100 brst
400 frim
6x50 brst
400 frim
12x25 brst

post stroke count and time for any breaststroke swims you can remember

Distance Group

800 free Neg split and dec 1-4
8x50 2 of each dr/sw

post time on 800's

12-20-10

7x200 ba 2 mod 5 strong
8x50 br/fr
5x200 ba 2 mod 3 stronger
8x50 br/fr
3x200 ba 2 mod 1 strongest!
8x50 br/fr

post your ave for 5 and 3 and your final 1

12-18-10

Janet Evens
200 fr
4x200 im
400 fr
3x200 im
600 fr
2x200 im
800 fr
1x200


Post the pair and the single along with which you focused on more

12-17-10

300 fly drill
5x25 fly
300 fly drill
10x25 fly
300 fly drill
15x25 fly
300 fly drill
20x25 fly

post how many fly swims you made with 10 meter break outs max 50

12-16-10

6x100 on 115/118
6x100 on 120
6x100 on 110/113
6x100 on 120
6x100 on 105/108

post average for last 6

12-15-10

4 rounds, 1 of each stroke
1x100 cruse
3x75 stroke speed 1
2x100 cruse
2x75 stroke speed 2
3x100 cruse
1x75 stroke speed 3

record the speed 3 75 of each stroke

12-14-10

3x400 cruse speed

4x25 fast with perfect stroke

3x300 cruse speed

6x25 fast with perfect stroke

3x200 cruse speed

8x25 fast with perfect stroke

3x100 cruse speed

10x25 fast with perfect stroke

post your cruse speed past as x:xx / 100 and your stroke count and lap speed for the 25's

12-13-10

Ok guys, its time to get back on target with training

5000 "On the house"

post what you did as your "main set"

12-3-10

8 rounds of
200 frim
3x75 as 50 side k - 25 hyp k
100 dr/sw
125 dec - 4 last 4 TT (goal 200 speed)


post last 4 125's

12-2-10

Skills and Drills

post two skills you worked on today

12-1-10

"Janet Evens"

200 Free
4x200 IM
400 Free
3x200 IM
600 Free
2x200 IM
800 Free
1x200 IM

post the pair and the final 1

or 75's TT
 post best 3