| Here is the 2008-09 training log for the Carthage Men's Swimming team. The team won the 2009 CCIW Championships, earned 15 NCAA Cuts, and established twelve new team and two new conference records. | Distance | Mid-Distance | Sprint |
| September | September | September | |
| October | October | October | |
| November | November | November | |
| December | December | December | |
| January | January | January | |
| February | February | February |
Workout #1 - Monday, 22 September 2008
Distance
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
400 1 x 400 on 7:00 (5 Laps) 200 Fr-200 Stk-Free EN1
640 8 x 80 on 1:15 (1) 40 Drill - 40 Swim EN1
Drills: Odds Russian/ Evens 1-Arm
2,880 1x{3 x 320 on 4:30 (4) Free EN1
{3 x 320 on 5:00 (4) Reverse IM EN1
{3 x 320 on 6:00 (4) Kick w/Board EN1
320 8 x 40 on :40 Desc 1-4, 5-8 EN1
1- Schranck, AdamVH, Busse, Rothenbaum, Tilden, Moravek
2- Pelka, Bax, Healy, Jones, Ross, Varner
3- Drake, Stowe, Schrier, D. Schranck, Boyer, Kordek
4- VanHuis, Ripley, Bendix, Hoover, Plagge, Winiecki
5- Steenrod, Schneider, Coder, Glover, Kowal, Vargas
Out: Alfes, Grandchamp, Jackson, Davis, Pellican, Ortma
7:12 AM 4,240 Yards - Stress Value = 84
Workout #5 - Tuesday, 23 September 2008
Distance
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================== ===
400 1 x 400 on 6:00 Open Warm-Up REC
2,500 1x{4 x 200 on 3:00 25K- 100Fr- 50 Stk- 25K EN1
{3 x 100 on 1:30 Keep HR under 32 EN1
{4 x 200 on 3:00 Same EN1
{6 x 100 on 1:30 Same EN1
1,200 16 x 75 on 1:20 See Below REC
1-4 R/L/Swim
5-8 SSS/Swim/SSS- Focus on rolling the body keepi
9-12 50 uw rec-25 Swim
13-16 -50 Free- 25 Stroke
800 8 x 100 on 1:45 K/ R/ L/ K EN1
300 6 x 50 on 1:00 Golf REC
5:30 PM 5,200 Yards - Stress Value = 85
Workout #9 - Wednesday, 24 September 2008
Distance
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== =============================================== ===
600 1 x 600 on 10:00 5 Fr, 4 Stk, 3 Fr, 2 Stk, 1 Fr EN1
960 2 x 480 on 7:00 Loco (1-3) Bk-Fr & Br-Fr w/fin EN1
1,920 8 x 240 on 3:30 Odds Fr / Evens Stk-Fr IMO EN1
480 6x{1 x 40 on :45 Strm K 5-4-3 Stroke Cycles EN1
{1 x 40 on :45 Fast-Easy-Fast EN1
640 1 x 640 on 10:00 Pull - Breathe x4-5's EN1
7:15 AM 4,600 Yards - Stress Value = 92
Workout #16 - Thursday, 25 September 2008
Distance
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
400 1 x 400 on 7:00 6-5-4 ? REC
1,200 4 x 300 on 4:30 IM - Free - Kick EN1
300 12 x 25 on :30 Var Sprint - at least 2 stks SP3
Flip All Turns Today
500 1x{4 x 25 on 1:00 Y-I Drill REC
{8 x 50 on 1:00 @:10 R 25 cobra strike forward EN1
{ 25 BR, focus on undul & drive to a line, w/snorkels
1,500 2x{6 x 100 on 1:20 DPS, 2 touch in & out off wall EN1
{6 x 25 on :30 dolphin kick on side EN1
800 8x{1 on :30 Vertical Kick EN1
{1 x 100 on 1:30 3 cycles fly 3 cycles br EN1
5:26 PM 4,700 Yards - Stress Value = 95
Workout #17 - Friday, 26 September 2008
Distance
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
640 1 x 640 on 9:00 5Fr, 4Bk, 3Fr, 2Br, 1 Fr, 1 IM EN1
960 6 x 160 on 2:30 80 1 Fin+1 Pad / 80 Swim EN1
1,600 1 x 1600 on 30:00 K w/Fins 80 Bd-40 Surf-40 Side EN1
Alt - 1200 Kick w/o Fins 40 Brst, 40 Br on Back, 40 Fre
1,680 7 x 240 on 3:30 40 fl/br, 80 Bk, 120 Free EN1
7:22 AM 4,880 Yards - Stress Value = 98
Workout #24 - Saturday, 27 September 2008
Distance
2 minutes rest between sets
9:00 AM Start
Yards Set Description EGY
====== ======================================== ===
400 1 x 400 on 8:00 Anything you want to do REC
1,500 12 x 125 on 2:00 Snorkel- Scull+OverKick EN1
1-3 - S-K-S-K-S
4-6 K-S-K-S-K
7-9 - 50K - 25 SC- 50 K
10-12 - 50 Scull - 75 Build to Fast
2 Touches Before a Breath
3,000 1x{10 x 100 on 1:30 free EN1
{10 x 100 on 1:20 free EN2
{10 x 100 on 1:10 free EN2
1 on 35:00 Turns
10:51 AM 4,900 Yards - Stress Value = 134
Workout #28 - Monday, 29 September 2008
Distance
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ============================================== ===
400 1 x 400 on 6:00 free REC
320 8 x 40 on 1:00 1-Arm / Swim EN1
2,200 11 x 200 on 3:00 Free- Fl/Br- Free- Back- Free EN1
160 4 x 40 on 1:00 20 yds Overkick EN1
480 1 x 480 on 6:00 Pull EN1
960 4x{1 x 160 on 2:00 Drill (1 Fin+1 Paddle) REC
{1 x 80 on 2:00 Swim EN1
7:18 AM 4,520 Yards - Stress Value = 79
Workout #32 - Tuesday, 30 September 2008
Distance
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================= ===
400 1 x 400 on 6:00 6-5-4 REC
600 12 x 50 on :50 IM Switch Fl-Bk/ Bk-Br/ Br-Fr EN1
500 1x{8 x 25 on :25 / :30 EN1
{1 x 300 on 6:00 100 Catch-Up/ 50 Bk/ 50-100 EN1
3,500 2x{8 x 150 on 2:00 75 Fr-75 Bk/ 75 Bk-75 Fr EN2
{ 1-4 HR 26-32/ 5-8 HR 32+
{4 x 100 on 2:00 K 10m u/w Off Walls #1 & 3 EN1
{6 x 25 on :30 Fast to Foot O#Fr E# Bk SP1
500 1 x 500 on 8:00 Mid-Pool Spins w/Dog Collar+ EN1
- - - PM Workout - - -
Guyland - Two rounds of 2 sets x 40 sec x 12 exercises
300 1 x 300 on 10:00 Turn work + front flips REC
5:43 PM 5,800 Yards - Stress Value = 169
Workout #36 - Wednesday, 01 October 2008
Distance
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== =========================================== ===
720 1 x 720 on 10:00 Free-Stroke x/40's IMO EN1
480 1 x 480 on 7:00 40 Drill- 80 Swim (Fr & Bk) REC
3,600 1x{3 x 400 on 5:00 / 5:10/ 5:20/ 5:30 free EN1
{3 x 400 on 5:30 / 5:40/ 5:50/ 6:00 IM EN1
{3 x 400 on 7:00 Kick EN1
Two slowest lanes used fins on kick.
7:11 AM 4,800 Yards - Stress Value = 91
Workout #40 - Thursday, 02 October 2008
Distance
1 minute rest between sets
3:15 PM Start
Yards Set Description EGY
====== ======================================================== ===
Written by Tom, Butchered by Greg
500 1 x 500 on 8:00 Swim, Every 4th Stroke REC
Talk: Free Speed, Give it Away?, Body Line, Thumb Lock
200 8 x 25 on 1:00 Strmline+OverKick w/Snorkel SP3
Hold Streamline until Kicking is Faster than Gliding
Talk: Quick Feet, Knees to Chest, Reactive Ab Exercises
450 6 x 75 on 1:10 Desc 1-3, Hold 4-5 Open Turns EN1
Talk: Fast Elbow Drive
3,300 6x{1 x 250 on 3:30 IM- xtra Fly & Brst EN1
{3 x 100 on 1:30 Free EN1
Alt is 5x{3x100, 1x250} + Extra 3x100 (3050)
600 1 x 600 on 8:00 25 Scapular Scull/ 50 Pull EN1
Swim into the Walls
2 Touches Before Breath
4:38 PM 5,050 Yards - Stress Value = 100
Workout #44 - Friday, 03 October 2008
Distance
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
5- Winiecki, Schranck, Glover, Steenrod, Pelka, Boyer
4- VanHuis, DougS, Varner, Ross, Alfes, Ripley
3- Jackson, Adam, Isaac, Drake, Davis, Busse
2- Healy, Moravek, Pellican, Stowe, Scheirer, Coder
1- Vargas, Kowal, Schneider, Bendix, Bax, Hoover, Jones
640 1 x 640 on 9:00 5Fr, 4Bk, 3Fr, 2Br, 1 Fr, 1 IM EN1
960 6 x 160 on 2:30 80 1 Fin+1 Pad / 80 Swim EN1
1,920 1 x 1920 on 36:00 K w/Fins 80 Bd-40 Surf-40 Side EN1
Alt - 1200 Kick w/o Fins 40 Brst, 40 Br on Back, 40 Fre
1,440 6 x 240 on 3:30 40 fl/br, 80 Bk, 120 Free EN1
7:24 AM 4,960 Yards - Stress Value = 99
Workout #48 - Saturday, 04 October 2008
Distance
1 minute rest between sets
9:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
Combined Workout With Women - Dryland Circuit to Begin
400 1 x 400 on 6:00 6-5-4 Turns EN1
1,200 8 x 150 on 2:30 IM + Drill & Strmline Kick EN1
Rotate through drills by strokes + 25 Streamline Kick
3,600 1x{5 x 200 on 2:30 / 2:40/ 2:50 - Red, HR 32-36 EN2
{3 x 100 on 2:00 Blue- Stroke Mix-In HR 37+ EN3
{4 x 200 on 2:30 / 2:40/ 2:50 EN2
{4 x 100 on 2:00 Blue EN3
{3 x 200 on 2:30 / 2:40/ 2:50 EN2
{5 x 100 on 2:20 Blue (Little Extra Rest) EN3
Split Men & Women | Split Mid-Distance & Sprint
1,200 3 x 400 on 5:00 Pull Desc - Snorkel Optional EN1
#1 Every 4th 1 Breath, #2 Ev 4th Breast; #3 Every 4th !
Sprinters Will Go: 20 x 25 Odds Fast, Evens Scull
10:40 AM 6,400 Yards - Stress Value = 224
Workout #52 - Monday, 06 October 2008
Distance
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================= ===
800 1 x 800 on 14:00 Fins+Snorkel EN1
160 Swim- 40 Russian- 40 Breast w/Dolphin
960 4x{3 x 80 on 1:15 Drill REC
{ Free- Half-Catch-Up/ Back- Catch-Up/ Fly- u/w Recovery
3,240 3x{3 x 240 on 3:30 IM (Stroke-Free) EN1
{3 x 120 on 2:20 40 Kick w/Board - 80 Swim EN1
7:24 AM 5,000 Yards - Stress Value = 91
Workout #56 - Tuesday, 07 October 2008
Distance
1 minute rest between sets
3:15 PM Start
Yards Set Description EGY
====== ======================================================== ===
"Wet-Land"
600 8x{1 x 75 on 1:00 Swim - Warm-Up REC
{1 on 1:00 MB Squats (4) / HeelTouches(4) EN1
600 8 x 75 on 1:20 -1:30 Kick - Guys Chose Int EN1
Best Kick Set in School History - No Talking - Amazing!
2,575 1x{9 x 100 on 1:20 Threshold Pace EN2
{5 x 50 on 1:00 Blue - 26-30's EN3
{1 x 100 on 2:30 Breast Pull 2up - 1 Down REC
{7 x 100 on 1:20 Last 25 Stroke- Threshold EN2
{5 x 50 on 1:10 Blue - 27-31's EN3
{1 x 125 on 2:00 Breast Pull 2up- 1 Down REC
{5 x 50 on 1:15 From Blocks-Relay Style EN3
75 1 x 75 on 2:00 Reverse Freestyle REC
400 1 x 400 on 6:00 w/Snorkel uw Rec+scull (4th) REC
260 20 x 13 on 1:00 12.5 yard sprints w/fins+Pads SP3
Pure Power - Had them Race one Another
240 20 x 12 on 1:00 Easy REC
5:19 PM 4,750 Yards - Stress Value = 146
Workout #60 - Wednesday, 08 October 2008
Distance
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
480 1 x 480 on 6:00 Loco Free/Stroke REC
480 12 x 40 on 1:00 1-Arm w/Board; 1 Swim; 1 u/w K EN1
1,200 6 x 200 on 3:30 40 Stroke-120 Free-40 uw K EN1
Fins & Snorkels
Gave each lane 1 breath per person + 1. All groups
went over, though Drake's group said they didnt. They
moved on, others did 6x40 set below.
Spent 10 minutes talking about little differences, how
they are college swimmers - no easy ways to success now
240 6 x 40 on 1:00 u/w Streamline Kick w/fins SP1
480 1 x 480 on 7:00 Pull Lungbusters EN1
960 8 x 120 on 2:00 80Free-40 Stroke Dec 1-4, 5-8 EN1
Only Pelka Did 4x400
1,600 1x{2 x 400 on 5:00 1-2 LC, 1&3 Red, 2&4 Blue EN2
{2 x 400 on 5:00 Paddles Only EN3
Pelka: LC 4:21, 4:13; SC 4:19, 4:16
AFTERNOON - DRYLAND, Then
400 1 x 400 on 6:00 6-5-4 w/Touch 4-5-6 Kicks EN1
300 4 x 75 on 1:30 Fast Open Turns EN1
300 4 x 75 on 1:30 Fins w/Open Turn+Spin EN1
100 1 x 100 on 2:00 1-Hand Touch/Flip w/Fins EN1
50 1 x 50 on :30 Build to Fast Turn SP1
8:00 AM 6,590 Yards - Stress Value = 187
Workout #64 - Thursday, 09 October 2008
Distance
1 minute rest between sets
3:15 AM Start
Yards Set Description EGY
====== ============================================== ===
700 1 x 700 on 12:00 Warm-Up Per Tom REC
20-30 min of stroke work based on strokes
300 1 x 300 on 5:30 50 Catch-Up/ 100 Back EN1
800 8 x 100 on 1:30 25 Free w/Touch & Flip/ EN1
50 Russian- 25 Breast w/Free K
2,200 2x{1 x 175 on 2:40 150 Free- 25 Stroke EN2
{1 x 150 on 2:20 100 Free- 50 Stroke EN2
{1 x 125 on 2:00 50 Free- 75 Stroke EN2
{1 x 100 on 1:30 Stroke EN2
{1 x 100 on 1:20 75 Free- 25 Stroke EN2
{1 x 125 on 1:40 100 Free- 25 Stroke EN2
{1 x 150 on 2:00 125 Free- 25 Stroke EN2
{1 x 175 on 2:20 150 Free- 25 Stroke EN2
550 1 x 550 on 8:30 Actually will do Set 2.5 Times EN2
400 1 x 400 on 6:00 u/w Rec ev 4th Kick Snork+Fins REC
100 4 x 25 on :30 u/w Freestyle REC
200 8 x 25 on 1:00 Streamline+OverKick SP3
128 2x{3 x 13 on :30 50-yard relay sprints SP3
{1 x 25 on 1:00 Sprint Relays SP3
4:55 AM 5,378 Yards - Stress Value = 157
Workout #68 - Friday, 10 October 2008
Distance
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ================================================ ===
480 1 x 480 on 7:00 Loco Free-Stroke EN1
640 8 x 80 on 1:20 O# 1 Fin+1Paddle/ E# Swim REC
4,320 1x{3 x 480 on 6:00 / 6:20/ 6:40 - Free EN1
{3 x 480 on 6:30 / 6:45/ 7:00 - IM EN1
{3 x 480 on 6:30 / 7:00/ 7:30 Kick w/Fins EN1
Bendix, Kowal, Bax, Jones will go 3x400 on 7:00
800 1 x 800 on 12:00 Pull - Neg Split Best Effort EN2
7:15 AM 6,240 Yards - Stress Value = 135
Workout #72 - Saturday, 11 October 2008
Distance
1 minute rest between sets
8:00 AM Start
Yards Set Description EGY
====== ======================================== ===
1 on 45:00 Ultimate or Something Aerobic EN1
Body Fat Testing
400 1 x 400 on 8:30 6-5-4/4-5-6 REC
1,000 8 x 125 on 2:00 25Fr + 1-Hand Flip EN1
50 Russian- 25 Fl/Brst, 12.5 OverK
1,000 5 x 200 on 2:45 Best Average EN3
1,000 1 x 1000 on 12:00 Pull Loco Stroke/Free EN1
400 8 x 50 on 1:00 Kick Desc 1-4; Hold 5-8 EN1
1,000 5 x 200 on 2:45 Free-Stroke Best Average EN3
400 1 x 400 on 8:00 Choice REC
10:12 AM 5,200 Yards - Stress Value = 176
Workout #76 - Monday, 13 October 2008
Distance
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ================================================== ===
400 1 x 400 on 6:00 4-3-2 / 2-3-4 REC
1,920 16 x 120 on 2:00 40K- 80 Stroke Drill EN1
Bryan 1-Arm Fly Drill / Eric & Adam Catch-Up Back
1,920 4x{1 x 240 on 3:00 Pull EN1
{3 x 80 on 1:00 Paddles Only EN1
1 x 800 w/Fins 200-40-160-40-120-40-80-40-40-40
40's Strong - Others DPS Descend
800 1x{1 x 200 on 3:00 40's - Strong EN2
{1 x 600 on 7:00 200-160-120-80-40 DPS EN1
7:00 AM 5,040 Yards - Stress Value = 100
Workout #81 - Monday, 13 October 2008
Distance
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ========================================== ===
400 1 x 400 on 6:00 4-3-2 / 2-3-4 REC
1,000 2 x 500 on 6:30 #1 Loco IM-Fr/ #2 Dr-Swim EN1
500 20 x 25 on :30 Fast - Breathe x4's SP1
2,700 1x{3 x 300 on 3:45 / 4:00/ 4:30 - Desc EN1
{3 x 300 on 4:15 / 4:30/ 4:45 - IM Desc EN2
{3 x 300 on 5:45 / 6:30/ 7:00 Kick Desc 1-3 EN1
1,125 3x{3 x 25 on :30 Scull REC
{3 x 100 on 1:05 / 1:10/ 1:15 EN2
5:30 PM 5,725 Yards - Stress Value = 164
Workout #84 - Tuesday, 14 October 2008
Distance
1 minute rest between sets
3:15 PM Start
Yards Set Description EGY
====== =========================================== ===
1 on 59:59 Dryland
400 1 x 400 on 6:00 6-5-4 / 4-5-6 REC
900 2x{1 x 100 on 1:20 Turns & Touches EN1
{1 x 88 on 1:10 EN1
{1 x 75 on 1:00 EN1
{1 x 62 on :50 EN1
{1 x 50 on :40 EN1
{1 x 38 on :30 EN1
{1 x 25 on :20 EN1
{1 x 12 on :20 EN1
1,500 3x{1 x 200 on 3:00 Broken 500's EN3
{1 x 150 on 2:30 EN3
{1 x 100 on 2:00 EN3
{1 x 50 on 1:30 EN3
Didn't Get to Below Set
1,600 2x{2 x 300 on :40 Pull Back / 3 x 100 Breast EN1
{4 x 50 on 1:00 / :55/ :50/ :45 EN1
0x{1 x 300 on 4:30 P Back/ 3x100 Br/ 6x50 Fly EN1
{1 x 200 on 3:00 25 High Elbow Scull- 75 DPS REC
{4 x 50 on 1:00 / :55/ :50/ :45 EN1
5:16 PM 4,400 Yards - Stress Value = 144
Workout #89 - Wednesday, 15 October 2008
Distance
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ======================================================== ===
Glover & Pelka - Stowe w/fins going 400's
480 1 x 480 on 7:00 40 Free- 40 Stroke IMO REC
480 4 x 120 on 2:00 Fins: 40 1-Arm Board + 80 Sw EN1
3,200 4 x 800 on 12:00 #1 Loco Bk/Fr; #2 Pull Neg Spl EN1
#3 Loco Russian/ Fr (Pelka Fly-Fr) #4 Fins Pads Snorkel
1,920 24 x 80 on 1:30 Kick EN1
7:27 AM 6,080 Yards - Stress Value = 117
Workout #100 - Wednesday, 15 October 2008
Distance
1 minute rest between sets
5:47 AM Start
Yards Set Description EGY
====== ============================================= ===
480 1 x 480 on 7:00 80 Fr- 40 Stk IMO REC
1,600 20 x 80 on 1:15 5 Pipes-1 Sw-4-1-3-1-2-1-1-1 EN1
1,600 2 x 800 on 12:00 #1 Loco Russian-Sw/ #2 Bk-Fr EN1
Fins & Paddles
800 2 x 400 on 6:00 Fins Only NS EN1
400 2 x 200 on 3:00 120 1 Fin-1Pad / 80 Swim EN1
120 1 x 120 on 2:00 Build to Strong SP1
7:08 AM 5,000 Yards - Stress Value = 100
Workout #101 - Wednesday, 15 October 2008
Distance
1 minute rest between sets
5:47 AM Start
Yards Set Description EGY
====== ============================================= ===
480 1 x 480 on 7:00 80 Fr- 40 Stk IMO REC
1,600 20 x 80 on 1:15 5 Pipes-1 Sw-4-1-3-1-2-1-1-1 EN1
1,600 2 x 800 on 12:00 #1 Loco Russian-Sw/ #2 Bk-Fr EN1
Fins & Paddles
800 2 x 400 on 6:00 Fins Only NS EN1
400 2 x 200 on 3:00 120 1 Fin-1Pad / 80 Swim EN1
120 1 x 120 on 2:00 Build to Strong SP1
7:08 AM 5,000 Yards - Stress Value = 100
Workout #92 - Wednesday, 15 October 2008
Distance
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================= ===
400 1 x 400 on 6:00 6-5-4 / 4-5-6 REC
400 4 x 100 on 1:30 Drill-Bld 75-25, 50-50, 25-75 EN1
200 4 x 50 on :40 Descend 1-4 EN1
1,200 8 x 150 on 2:15 IM - Add Kick & Drill EN1
180 12 x 15 on :45 Odds Sprint Sw/ Evens OverK SP3
600 1x{2 x 100 on 7:30 Stand-Ups SP2
{1 x 200 on 16:00 SP2
{1 x 100 on 7:30 SP2
{2 x 50 on 6:00 SP2
600 1 x 600 on :01 Easy Swim Between Fast REC
900 6 x 150 on 2:30 100 1 Pad- 1 Fin / 50 2 + 2 EN1
5:56 PM 4,480 Yards - Stress Value = 119
Workout #96 - Thursday, 16 October 2008
Distance
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================= ===
600 1 x 600 on 8:00 Swim-Kick-Stroke - Open Turns EN1
1,000 2 x 500 on 7:00 EN1
Brst: #1 Every 4th Br w/Flutter/ #2 Ev 4th Br 2up2dn
Back: Rev Loco Dr-Sw Catchup, 1-Arm, DblArm Flut, Spin
400 4x{3 x 25 on :45 3pl Catapult + Running Start SP1
{10 on :03 MB Between Leg Passes
{1 x 25 on :45 EZ REC
2,000 2x{4 x 175 on 2:20 Desc to 200 time EN1
{3 x 100 on 2:00 Kick EN1
1,900 1x{1 x 100 on 1:20 free EN1
{1 x 200 on 2:25 EN2
{1 x 300 on 3:30 EN2
{1 x 400 on 4:35 EN2
{1 x 500 on 5:40 EN2
{1 x 300 on 3:20 EN2
{1 x 100 on 1:05 EN2
525 3x{1 x 25 on :30 EZ REC
{3 x 25 on :20 Free - 1 breath fast SP1
{1 x 75 on 1:00 Pull Fast Br x4's SP1
5:42 PM 6,425 Yards - Stress Value = 194
Workout #108 - Friday, 17 October 2008
Distance
1 minute rest between sets
8:00 AM Start
Yards Set Description EGY
====== ================== ===
1 on 59:59 Dryland
9:00 AM 0 Yards
Workout #104 - Friday, 17 October 2008
Distance
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 Sw-K-Stk Open Turns REC
900 3x{1 x 200 on 4:00 10 yds fly break; fr hand touc EN1
{4 x 12 on :30 12.5 Overkick SP3
{4 x 13 on :30 12.5 Easy Swim REC
3,350 1x{4 x 275 on 3:45 50 Dr- 50 Stk- 50 Dr- 125 Fr EN1
{6 x 175 on 2:30 < Best 200 Time EN3
{4 x 150 on 2:30 Last 25 Stroke Desc to Red EN2
{8 x 75 on 1:30 Last 25 Stroke - Blue EN3
80 8 x 10 on :30 Streamline Kick Races SP3
5:32 PM 4,930 Yards - Stress Value = 174
Workout #113 - Saturday, 18 October 2008
Distance
1 minute rest between sets
9:00 AM Start
Yards Set Description EGY
====== =================================== ===
900 1 x 900 on 10:00 free REC
3,000 1 x 3000 on :40 Did women's workout EN1
1,500 1 x 1500 on 20:00 with beth EN2
1,000 1 x 1000 on 15:00 EN3
9:49 AM 6,400 Yards - Stress Value = 189
Workout #114 - Monday, 20 October 2008
Distance
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 10:00 Swim & 1-Arm w/Snorkel REC
350 14 x 25 on :40 4 Sc- 1 Sw- 3- 1- 2- 1- 1- 1 REC
800 8 x 100 on 1:30 25 Fl-75 Bk or 75 Bk-25 Br EN1
3,300 3x{3 x 200 on 3:00 Kick - Swim w/Snorkel EN1
{1 x 500 on 7:00 #1 Pads, #2 Pull, #3 Fins+Pads EN1
7:08 AM 5,050 Yards - Stress Value = 92
Workout #118 - Monday, 20 October 2008
Distance
1 minute rest between sets
4:15 PM Start
Yards Set Description EGY
====== ============================================= ===
400 1 x 400 on 6:00 O# Turns Hand Touch, E# Open REC
1,000 8 x 125 on 2:00 IM w/Extra 25 Drill Choice EN1
300 12 x 25 on :30 Fast w/Fins SP1
3,600 1x{3 x 400 on 4:50 5:00 / 5:20 free - Red EN2
{ Sprinters will Desc 1-3
{3 x 400 on 5:20 / 5:30/ 5:45/ 6:00 IM EN2
{ Select Sprinters will Go 4x100 IM - Desc 1-3
{3 x 400 on 6:40 / 7:00/ 7:20 EN1
600 4 x 150 on 2:00 100 1-Pad/Fin, 50 2-2 REC
5:46 PM 5,900 Yards - Stress Value = 168
Workout #122 - Tuesday, 21 October 2008
Distance
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
400 1 x 400 on 7:00 6-5-4 / 4-5-6 REC
1,200 1x{4 x 100 on 1:30 25 Sc/ 50 Sw/ 25 Scull REC
{4 x 100 on 1:30 25K- 50 Sw- 25 K EN1
{4 x 100 on 1:15 Descend EN1
2,600 2x{1 x 50 on 1:00 Blue EN3
{ Easy 50 @45 After Every 100 + over
{1 x 175 on 2:00 Blue EN3
{1 x 100 on 1:00 Blue EN3
{1 x 125 on 1:20 Blue EN3
{1 x 150 on 1:40 Blue EN3
{1 x 75 on :50 Blue EN3
{1 x 200 on 2:20 Blue EN3
{5 x 25 on :30 Blue EN3
{6 x 50 on 1:00 Easy 50's REC
1,300 2x{1 x 500 on 4:30 Pull Loco Bk/Fr EN1
{3 x 50 on 1:00 Brst - 3dn1up, 2-1, 1-1 EN1
1 on 15:00 Starts
500 10 x 50 on 1:00 12.5 uwK, 25 Sw, 12.5 OverK EN1
5:46 PM 6,000 Yards - Stress Value = 186
Workout #126 - Wednesday, 22 October 2008
Distance
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ============================================= ===
600 1 x 600 on 8:00 Choice REC
1,500 3 x 500 on 7:00 Loco K-Sw/ Bk-Fr/ Desc x100's EN1
1,800 3 x 600 on 9:00 100 Free- 50 Stroke Desc 1-3 EN1
1,900 1x{4 x 100 on 1:50 Kick - Descend EN1
{4 x 100 on 1:45 EN1
{4 x 100 on 1:40 EN1
{4 x 100 on 1:35 EN1
{1 x 300 on 6:00 Easy 100 in between REC
7:18 AM 5,800 Yards - Stress Value = 107
Workout #130 - Monday, 27 October 2008
Distance
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ============================================== ===
800 1 x 800 on 12:00 Change Every 200 REC
1,200 8 x 150 on 2:20 75K-75 Sw/ 50Russian-100 Sw EN1
2,400 8 x 300 on 4:30 1-4 Stk-K-Fr/ 5-8 Fr-Stk-Fr Pu EN1
2,400 3x{1 x 400 on 5:00 Pull Descend EN1
{4 x 100 on 1:15 Desc 1-4 EN1
7:40 AM 6,800 Yards - Stress Value = 128
Workout #134 - Monday, 27 October 2008
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================== ===
400 1 x 400 on 6:00 Open Turns REC
300 1 x 300 on :40 Breast P Every 4th Free EN1
200 1 x 200 on 3:00 Brst w/Pads+Flutter EN1
500 1 x 500 on 8:00 Back, Fins EN1
100 1 x 100 on :40 Scull/Swim REC
1,500 3 x 500 on 6:00 / 6:20/ 6:40 EN2
5:30- Stephen & Bryan/ 6:00- Ross, VanHuis
6:00- Winiecki, Glover, Drake, Varner, VanHuis, Steenro
6:20- Schneider, Rothenbaum, Pellican, Alfes, Jackson
Schranck, Boyer, Ripley, Coder, Stowe, Davis
6:40- Bendix, Kowal, Hoover, Moravek, Jones (400)
1,500 3 x 500 on 6:40 / 7:00/ 7:20 EN2
6:40- Schranck, Drake, Glover,
VanHuis, Pelka, VanHuis, Steenrod
7:00- Ross, Winiecki, Schneider, Stowe
Ripley, Pellican, Schranck, Varner
Jackson, Alfes, Coder, Boyer
7:20- Rothenbaum, Davis, Scheirer,
Kowal, Moravek, Jones, Hoover
1,500 3 x 500 on 8:30 / 8:30/ 9:15 EN1
400 1 x 400 on 8:00 Warm-Down REC
5:47 PM 6,400 Yards - Stress Value = 179
Workout #141 - Tuesday, 28 October 2008
Distance
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
500 1 x 500 on 7:00 Every 4th Build to ! EN1
600 1 x 600 on 9:00 100 Pull Breathe x4's + 50 Stk EN1
300 1 x 300 on 5:00 Snorkel K - Swim RedZone EN1
600 4 x 150 on 2:30 50 1-Arm, 75 Swim, 12.5K Fast EN1
4,000 1x{12 x 25 on :30 6 Pull, 6 Kick EN1
{8 x 75 on 1:20 50 Free-Stroke Red EN2
{8 x 50 on 1:00 O# Str @1:10/ E# Free @:50 EN3
{6 x 50 on :45 Stroke Drills EN1
{6 x 100 on 1:20 Stroke-Free @Red EN2
{8 x 75 on 1:20 Free-Stroke Blue EN3
{4 x 100 on 1:45 Drill-Swim Descend to Red EN1
{8 x 100 on 1:50 Blue EN3
600 1 x 600 on 9:00 Fins+Pads 25K-100 Sw-25 Fast EN1
5:55 PM 6,600 Yards - Stress Value = 228
Workout #145 - Wednesday, 29 October 2008
Distance
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ============================================= ===
200 1 x 200 on 3:00 Choice REC
800 2 x 400 on 6:00 IM - Scull-Swim REC
1,600 8 x 200 on 2:45 100 Brst P Dolph Kick/ 100 Fr EN1
1,950 26 x 75 on 1:25 +2 / -2 Seconds Each Round EN1
Down to 1:49 / :59
7:01 AM 4,550 Yards - Stress Value = 81
Workout #146 - Wednesday, 29 October 2008
Distance
1 minute rest between sets
4:30 PM Start
Yards Set Description EGY
====== ========================================= ===
600 1 x 600 on 10:00 Scull - Swim REC
900 6 x 150 on 2:30 50K- 100 IM Sw- 100 Free EN1
2,800 1x{1 x 500 on 6:30 Pull NS EN1
{5 x 100 on 1:15 Under 500 Pace EN1
{1 x 400 on 5:00 Pull NS EN1
{4 x 100 on 1:15 Under 400 Pace EN1
{1 x 300 on 4:00 Pull NS EN1
{3 x 100 on 1:10 Under 300 Pace EN2
{1 x 200 on 2:30 Pull NS EN1
{2 x 100 on 1:05 Under 200 Pace EN2
1,000 1 x 1000 on 14:00 Loco Back & Free w/fins EN1
75 1 x 75 on 5:00 Blocks SP2
5:53 PM 5,375 Yards - Stress Value = 116
Workout #150 - Thursday, 30 October 2008
Distance
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ====================================================== ===
Pelka, Glover, Ross, VanHuis
800 8 x 100 on 1:30 / 1:25/ 1:20/ 1:10 Open Turns EN1
1,500 6 x 250 on 3:30 Bk 100 1-Arm-50 Sw-50-50 wfins EN1
2,400 1x{4 x 125 on 1:40 Desc 1-4 EN1
{1 on :50 Extra Rest leave on Bottom
{4 x 50 on :50 Fast w/Fins SP1
{4 x 125 on 1:35 Extra :40 Rest EN2
{4 x 125 on 1:30 Extra :30 Rest leave on top EN2
{4 x 125 on 1:25 - One Group may stick w/ 1:30 EN2
{4 x 50 on :50 Fast w/Fins SP1
Split Pelka, Glover & Ross go w/Drake+Schranck & MD-2
1,350 9 x 150 on 2:30 Pull- 100 Free-50 Stroke IMO EN1
5:32 PM 6,050 Yards - Stress Value = 167
Workout #158 - Friday, 31 October 2008
Distance
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ======================================== ===
6,000 1 x 6000 on 1:00 Forgot to write it down EN1
5:46 AM 6,000 Yards - Stress Value = 120
Workout #154 - Friday, 31 October 2008
Distance
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
1,000 1 x 1000 on 15:00 400 Fr 6-5-4/ 3 Bk/ 2 Br/ 1 Fr REC
25K- 25 Dr- 50 Swim
600 1 x 600 on 10:00 50 1&1, 50 1&1 Scull, 50 Swim REC
2,900 1x{13 x 25 on :25 Fly - Fast Breakout EN1
{13 x 50 on 1:00 25 Fly/ 25 Back EN3
{1 x 325 on 5:00 Backstroke Pull - Long Turns EN1
{13 x 75 on 1:00 50 Back Red- 25 Brst Blue EN3
{1 x 325 on 5:00 Breast Double Pullouts EN1
{3 x 100 on 1:50 25 Brst Build - 75 Free Blue EN2
Planned to do 13x100 but air quality was unbearable
5:13 PM 4,500 Yards - Stress Value = 143
Workout #161 - Saturday, 01 November 2008
Distance
1 minute rest between sets
6:30 AM Start
Yards Set Description EGY
====== ================================================ ===
1,000 1 x 1000 on 15:00 General Warm-Up REC
900 6 x 150 on 5:00 "Wet Land" EN1
500 1 x 500 on 8:00 "Wet Land" Swim Station REC
Breakfast Upstairs Then Return to Pool
Guys Showed up late, so we standaridzed warm-up
400 1 x 400 on 8:00 Open Turns EN1
800 8 x 100 on 1:30 Drill-Swim EN1
180 2x{1 x 75 on 1:30 Easy Kick REC
{1 x 15 on :40 Streamline + OverKICK SP3
300 12 x 25 on :30 Variable Sprint SP1
1,500 1 x 1500 on 15:00 Racing SP1
300 1 x 300 on 3:00 Racing SP2
2,000 1 x 2000 on 30:00 warm Down REC
8:51 AM 7,880 Yards - Stress Value = 212
Workout #169 - Monday, 03 November 2008
Distance
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ====================================== ===
1,200 4 x 300 on 5:00 100 Free/ Fl-Bk/ Br-Fr EN1
4,850 1x{1 x 1650 on 19:00 Pull Pads+Buoy EN1
{2 x 800 on 10:00 NegSplit Buoy EN1
{4 x 400 on 5:00 Fins- 100K- 100 Free EN2
Meeting Topics
- Hope Itinearary (meals)
- Tue & Thu Tom
- Air Quality
- Coach Mailing
- Lake Forest Order
7:20 AM 6,050 Yards - Stress Value = 153
Workout #165 - Monday, 03 November 2008
Distance
1 minute rest between sets
4:10 PM Start
Yards Set Description EGY
====== ============================================== ===
500 1 x 500 on 8:00 Free-Fly-Free-Back-Free REC
1,000 20 x 50 on :50 Kick, :45 Drill, :40 & :35 Sw EN1
Free/ Breast/ Back/ Fly/ Free
2,700 1x{4 x 300 on 3:35 / 3:50/ 4:20 - Free EN2
{3 x 300 on 4:00 / 4:15/ 4:30 - IM EN2
{2 x 300 on 4:45 / 5:00/ 5:30 - Kick EN1
3,000 1x{1 x 500 on 8:00 Broken (100-75-50-25-25-50-75- SP1
{8 x 100 on 1:15 Pull EN1
{8 x 50 on :45 25 Fly Kick - 25 Fly EN1
{8 x 100 on 1:10 Pull EN1
{1 x 500 on 8:00 Broken Again SP2
5:56 PM 7,200 Yards - Stress Value = 231
Workout #176 - Tuesday, 04 November 2008
Distance
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
1,000 1x{1 x 400 on 6:00 Every 4th 25 Stroke REC
{4 x 100 on 1:30 Stroke - technique EN1
{8 x 25 on :30 Variable Sprint SP3
2,600 2x{6 x 100 on 1:30 O# Stk E# Free - Dr/Sw EN1
{4 x 75 on 1:15 Kick w/Fins EN1
{3 x 125 on 2:00 Stk Fr 100-25, 75-50, 50-75 EN3
{1 x 25 on 1:00 Easy REC
2,600 2x{1 x 400 on 5:00 Swim w/Fins+Paddles EN1
{3 x 150 on 2:15 / 175/ 200 all on 2:15 EN2
{3 x 150 on 2:30 to Blue EN3
150 1 x 150 on :01 IGNORE EN2
1,000 1 x 1000 on 15:00 Pull Rev Loco Stroke Free EN1
5:57 PM 7,350 Yards - Stress Value = 233
Workout #177 - Wednesday, 05 November 2008
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ===================================================== ===
1,000 20 x 50 on :50 / :45/ :40/ :35 - Open Turns REC
2,000 4 x 500 on 6:30 (400) Pull EN1
#1 Every 4th Brst; #2 Every 4th Russian; #3 NegSplit
1,600 4 x 400 on 5:00 Fins & Pads Desc 1-4 EN1
1,200 4 x 300 on 5:00 Swim-Kick-Stroke, Desc 1-4 EN1
800 4 x 200 on 2:30 Red EN2
400 4 x 100 on 1:20 Last 25 Fast w/1 Breath SP1
200 4 x 50 on 1:00 25 Rev Free - 25 DPS REC
5:55 PM 7,200 Yards - Stress Value = 164
Workout #181 - Thursday, 06 November 2008
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 Warm-Up in Two Lanes REC
1,000 8 x 125 on 1:35 fins+pads EN1
100 Sw-25 K/ 75-50/ 50-75/ 25-100
1,200 8 x 150 on 2:30 25 Scull- 50 Dr- 75 Sw O#Fr E# EN1
2,675 1x{5 x 100 on 1:10 free EN2
{1 x 200 on 3:00 Pull Every 4th Stroke EN1
{4 x 100 on 1:15 Last 25 Stk EN2
{1 x 200 on 3:00 Pull Every 4th Stroke EN1
{3 x 100 on 1:20 Stk-Fr EN2
{1 x 175 on 3:00 Pull Every 4th Scull REC
{2 x 100 on 2:10 from Blocks SP1
{2 x 100 on 2:00 Open Turns EZ REC
{2 x 100 on 2:10 Blocks SP1
{2 x 100 on 2:00 Open Turns EZ REC
{1 x 100 on 1:30 Blocks SP1
175 1 x 175 on 3:00 Scull/Sw REC
750 1x{5 x 50 on :40 Stroke EN2
{4 x 50 on :45 stroke EN2
{3 x 50 on :50 stroke EN2
{2 x 50 on :55 stroke EN1
{1 x 50 on 1:00 stroke fast SP1
200 1 x 200 on 3:00 Scull REC
5:54 PM 6,600 Yards - Stress Value = 175
Workout #185 - Friday, 07 November 2008
Distance
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== ======================================== ===
800 2 x 400 on 6:00 im - middle 50 free EN1
900 1 x 900 on 15:00 100 DPS-50 K w/Snorkel EN1
3,000 3 x 1000 on 15:00 Broken 400-300-200-100 EN1
40 Sec inbetween
#1 Pull, #2 Paddles, #3 Fins+Paddles
2,000 4 x 500 on 6:30 Broken 200-150-100-50 EN1
20 Sec Inbetween
#1-2 Pull, #3 Paddles, #4 Fins+Paddles
Eric & Glover did 2x500
Alex and Chris did 2x400 IM's
7:29 AM 6,700 Yards - Stress Value = 134
Workout #189 - Friday, 07 November 2008
Distance
2 minutes rest between sets
5:00 PM Start
Yards Set Description EGY
====== ================================== ===
1,300 1x{1 x 400 on 6:00 free EN1
{4 x 100 on 1:30 Dr-Sw EN1
{10 x 50 on 1:00 Mix EN1
2,400 2x{4 x 150 on 21:30 100 Fr-50 Stk EN1
{4 x 100 on 1:25 / 1:20/ 1:15/ 1:10 EN2
{4 x 50 on 1:00 OverK/ EZ SP3
450 6 x 75 on 1:00 free EN1
30 2 x 15 on 1:00 Blocks SP3
400 1 x 400 on 6:00 Racing SP2
1,500 15 x 100 on 2:00 Warm-Down REC
9:28 PM 6,080 Yards - Stress Value = 155
Workout #193 - Saturday, 08 November 2008
Distance
2 minutes rest between sets
8:00 AM Start
Yards Set Description EGY
====== ================================================== ===
500 1 x 500 on 10:00 Free Play REC
800 2 x 400 on 5:00 IM Mid 50 Free EN1
1,800 12 x 150 on 2:14 1 Fin+1 Paddle EN1
750 1 x 750 on 8:00 200 Free-50 Stroke EN1
4,450 1x{4 x 200 on 2:30 Desc to Red EN1
{4 x 175 on 2:30 Blue EN3
{4 x 150 on 2:15 Desc to Red EN2
{6 x 125 on 2:15 Blue EN3
{8 x 100 on 1:15 Desc 1-4; Hold 5-8 EN2
{8 x 75 on 1:15 w/10 Pull-Ups or Press-Outs EN2
{4 x 50 on 1:00 Drill REC
Wanted to go 8x75's Blue, but air quality too bad
10:09 AM 8,300 Yards - Stress Value = 257
Workout #201 - Monday, 10 November 2008
Distance
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== =============================================== ===
900 1 x 900 on 15:00 Every 4th 25 Stroke IMO EN1
800 8 x 100 on 1:30 25K- 25Fr- 25K- 25 Fly EN1
3,600 12 x 300 on 4:00 Desc 1-3 K- IM- Fr #4 Fr <3:09 EN1
1,200 4 x 300 on 3:30 Pull Descend EN1
7:20 AM 6,500 Yards - Stress Value = 130
Workout #197 - Monday, 10 November 2008
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
1,000 1 x 1000 on 15:00 400 Fr- 300Dr- 200 Sw- 100 K EN1
1,600 8 x 200 on 2:40 1-4 Russian Sw/ 5-8 Desc EN1
3,600 1x{4 x 400 on 4:45 / 5:00/ 5:15 EN2
{3 x 400 on 5:10 / 5:25/ 5:40 EN2
{2 x 400 on 6:30 / 7:00/ 7:30 EN1
20 x 50 @1 5 DPS, 2 Fast, 4-2, 3-2, 2-2, 1-2
1,250 1x{15 x 50 on 1:00 free EN1
{10 x 50 on 1:00 fast SP1
5:56 PM 7,450 Yards - Stress Value = 225
Workout #206 - Tuesday, 11 November 2008
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
600 1 x 600 on 9:00 Choice REC
400 16 x 25 on :20 3 @20 to foot, 1@40 EN1
400 4 x 100 on 1:30 25K- 50 Sw- 25 Stk EN1
4,800 1x{1 x 800 on 10:00 Pull EN1
{8 x 100 on 1:15 free EN2
{1 x 800 on 10:00 Pull Desc EN1
{4 x 200 on 2:45 Blue EN3
{1 x 800 on 10:00 Pull EN1
{8 x 100 on 1:45 Blue EN3
500 1 x 500 on 7:00 Fins/Pads Loco Back-Russian EN1
1,000 8 x 125 on 1:45 Kick/Swim Combo EN1
5:57 PM 7,700 Yards - Stress Value = 228
Workout #210 - Wednesday, 12 November 2008
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================= ===
400 1 x 400 on 6:00 Stk-Fr x25's Open Turns REC
500 4 x 125 on 1:45 1 Fin+1 Paddle EN1
1,200 3x{3 x 100 on 1:40 Kick w/Fins EN1
{4 x 25 on :30 IM w/Fins EN1
4,000 1x{5 x 200 on 2:20 Threshold EN2
{1 x 200 on 5:00 Fast SP1
{4 x 300 on 3:30 Threshold EN2
{1 x 200 on 5:00 Broken 4x50 SP1
{3 x 400 on 4:40 Threshold EN2
{1 x 200 on 5:00 free SP1
2,000 2x{5 x 100 on 1:25 HR @30 EN1
{5 x 100 on 1:25 HR @26 DPS REC
6:06 PM 8,100 Yards - Stress Value = 240
Workout #225 - Thursday, 13 November 2008
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 125Fr-75 IMO Op Turn on Fr REC
500 1 x 500 on 9:00 1 Fin+1 Pad Drill REC
800 8 x 100 on :40 ? EN1
120 10 x 12 on 1:00 Sprint to Rope SP3
3,600 1x{6 x 150 on 1:45 75 Fr Br x4's 5's-25 Stk-50 Fr EN2
{ Last 25 go first 12.5 Phelpsian
{1 x 300 on 5:00 EZ Pull REC
{6 x 150 on 1:45 EN2
{1 x 300 on 5:00 Choice REC
{6 x 150 on 2:00 no fins EN3
{1 x 300 on 5:00 free REC
1,650 3 x 550 on 6:30 Broken Mile EN1
5:52 PM 7,270 Yards - Stress Value = 200
Workout #232 - Friday, 14 November 2008
Distance
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== ============================================= ===
1,000 1 x 1000 on 15:00 Loco Stroke Free REC
3,800 1x{2 x 500 on 5:30 Pull Neg Split - EN1
{8 x 25 on :30 Fly EN1
{2 x 400 on 5:00 100 Pipes, 200 Fr DPS, 100 IM EN1
{6 x 50 on :45 Breast w/Dbl Pullouts EN1
{2 x 300 on 4:00 Every 4th Brst 2up2dn EN1
{4 x 75 on 1:00 Back EN1
{2 x 200 on 2:30 Pull NS EN1
{4 x 50 on :50 Kick EN1
6:52 AM 4,800 Yards - Stress Value = 86
Workout #246 - Monday, 17 November 2008
Distance
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== =============================================== ===
600 1 x 600 on 9:00 IM - Free-Stroke IMO REC
2,400 3 x 800 on 12:00 #1 Side K- CatchUp- Pink- Red EN1
#2 - 100 Free- 100 IM/ #3 100 Side K- 100 Back
2,400 12 x 200 on 2:30 P 2 @2:30 Pink, 2 @2:25 Red EN1
Pelka Did Extra Set to Test Threshold
800 8 x 100 on 1:25 Descend to HR Max EN2
7:18 AM 6,200 Yards - Stress Value = 134
Workout #248 - Monday, 17 November 2008
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ====================================================== ===
1,000 1 x 1000 on 15:00 4 OpenTurns/ 3 BrstP/ 2 K/1Bld REC
500 1 x 500 on 8:00 Back, Fins EN1
400 16 x 25 on :30 Var Sprint to foot SP3
2,000 4 x 500 on 5:20 / 5:50/ 6:10/ 6:30 EN2
5:20- Stephen & Bryan/ 5:50- Ross, VanHuis
5:50- Winiecki, Glover, Varner, VanHuis, Steenrod
6:10- Rothenbaum, Pellican, Alfes, Jackson, Ripley,
Schranck, Boyer, Ripley, Stowe, Davis
6:30- Bendix, Kowal, Hoover, Moravek, Jones
1,500 3 x 500 on 6:30 / 6:50/ 7:10 EN2
6:30- Schranck, Pelka, Glover, VanHuis, VanHuis,
6:50- Ross, Winiecki, Stowe, Alfes, Coder, Boyer, Jax
Ripley, Pellican, Schranck, Varner
7:10- Rothenbaum, Davis, Scheirer, Kowal, Moravek,
Jones, Hoover
1,000 2 x 500 on 8:30 / 8:30/ 9:15 - Kick EN1
1,500 1 x 1500 on 22:00 Ladder Pull EN1
100 Pink 3's - 300 Red 5's
500 Pink 3's - 400 Red 5's - 200 Pink 3's
6:04 PM 7,900 Yards - Stress Value = 226
Workout #258 - Tuesday, 18 November 2008
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ====================================================== ===
300 1 x 300 on 5:00 Open Turns Fast Breakouts EN1
500 10 x 50 on :55 4@60, 3@55, 2@50, 1@:45 EN1
900 2x{1 x 200 on 3:00 25 Fl- 50 Bk- 75 Brst- 50 Fr EN1
{1 x 250 on 3:15 Under 200 Time Above EN1
4,800 4x{2 x 400 on 5:15 50 Dr-150 Sw <4:45-4:50 EN1
{1 x 400 on 5:00 Blue EN3
Stephen <3:53, Bryan <3:56, Eric, Alex, Adam <4:04
AdamVH, Steenrod, Ripley <4:15, Boyer <4:21,
Bk/Fr: Winiecki <4:27 Bk/Fr, Jackson 4:03, Alfes 4:10
Alfes & Jackson 350, Alfes All Back
900 6x{1 x 50 on :30 Build up to 100 ! EN1
{1 x 100 on 2:00 Combined with Above SP1
600 1 x 600 on 9:00 Pull 100Fr- 50 Brst REC
6:04 PM 8,000 Yards - Stress Value = 242
Workout #253 - Wednesday, 19 November 2008
Distance
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== ===================================================== ===
900 1 x 900 on 15:00 200 Sw- 100K EN1
1,200 24 x 50 on :40 1 Drill @:45 2 Swim Below EN2
Fly & Back @40, Brst @45, Free @35
1,800 4x{1 x 300 on 5:30 Kick (See Below) EN1
{1 x 150 on 2:00 Kick (All Out) EN2
#1 Free Side K 12-6-3 x100's + 150 All Out w/Board
#2 Back Side K 12-6-3 x100's + 150 All Out Strm Back
#3 Fly 6 uw Kicks + 3 Strokes + 150 All Out w/Board
#4 Breast 300 Choice w/o Board + 150 All Out Pull
2,700 18 x 150 on 2:00 / 1:55/ 1:50 - Br x 3-5-7 EN1
Find a strap and pull with strap
7:28 AM 6,600 Yards - Stress Value = 168
Workout #256 - Wednesday, 19 November 2008
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================ ===
500 1 x 500 on 6:00 100 Sw- 25K Hand Touch Turns REC
600 1 x 600 on 10:00 Pull 100 Back, 100 Breast REC
900 9 x 100 on 1:30 1-3 K-S/ 4-6 Dr-Sw/ 7-9 Desc EN1
Next Set: As soon as you miss- grab fins
4,600 1x{1 x 100 on 1:20 free EN1
{1 x 200 on 2:20 free EN2
{1 x 300 on 3:20 free EN2
{1 x 400 on 4:20 free EN2
{1 x 500 on 5:20 free EN2
{1 x 600 on 6:20 free EN2
{1 x 700 on 7:20 free EN2
{1 x 800 on 8:20 free EN2
{1 on :40 Extra Rest
{1 x 1000 on 10:20 free - FAST EN3
1,600 4x{6 x 50 on :50 Kick EN1
{1 x 100 on 1:30 DPS REC
5:54 PM 8,200 Yards - Stress Value = 259
Workout #262 - Thursday, 20 November 2008
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================== ===
2,000 1 x 2000 on :40 free EN1
300 4 x 75 on 2:00 Turkey Shootout SP2
600 1 x 600 on :40 free REC
4:14 PM 2,900 Yards - Stress Value = 70
Workout #266 - Friday, 21 November 2008
Distance
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== =============================================== ===
600 1 x 600 on 9:00 100 Free- 50 Stroke EN1
500 1 x 500 on 8:00 K w/fins 100 back, 100 side EN1
800 8 x 100 on 1:30 25 Fly- 50 Fr- 25 Fly EN1
3,000 4x{1 x 350 on 5:00 #1 Pull, #2 Paddles, #3 Fins EN1
{1 x 250 on 3:30 Descend EN1
{1 x 150 on 2:00 Descend EN1
2,000 20 x 100 on 1:15 105-07, 103-05, 101-03; 59-101 EN2
500 1 x 500 on 8:00 K Back & Side EN1
7:39 AM 7,400 Yards - Stress Value = 188
Workout #274 - Friday, 21 November 2008
Distance
2 minutes rest between sets
2:30 PM Start
Yards Set Description EGY
====== ============================================== ===
900 1 x 900 on 12:00 100Fr-100IM-200-100-300-100 REC
Open Turns on Free
3,300 3x{4 x 200 on 2:30 / 2:20/ 2:10 Desc By Rounds P? EN1
{ Keep the 200's Pink -
{6 x 50 on :50 O# Kick E# 1-Arm EN1
4 x 500's Broken
2,400 4x{1 x 200 on 2:30 40 sec rest EN3
{1 x 150 on 2:00 30 sec rest EN3
{1 x 100 on 1:30 20 sec rest EN3
{1 x 50 on 1:00 EN3
{1 x 100 on 2:00 EZ REC
1,000 1 x 1000 on 15:00 Fins+Pads Loco Back-Free REC
4:24 PM 7,600 Yards - Stress Value = 209
Workout #278 - Sunday, 30 November 2008
Distance
2 minutes rest between sets
6:00 PM Start
Yards Set Description EGY
====== ========================================== ===
600 6 x 100 on 1:20 Open Turns - Desc 1-3, 4-6 REC
500 10 x 50 on :40 Pull Br x4, No last 12.5 REC
800 8 x 100 on 1:40 Kick w/fins Long EN1
500 1 x 500 on 7:00 Fins Loco Russian-Free EN1
2,400 1x{6 x 100 on 1:20 + 100 Easy EN2
{6 x 100 on 1:15 + 100 EZ EN2
{6 x 100 on 1:10 + 100 EZ EN2
{6 x 100 on 1:05 + 100 EZ EN2
2,100 3 x 700 on 9:00 100 Free- 100 Stk IMO EN1
7:42 PM 6,900 Yards - Stress Value = 175
Workout #279 - Monday, 01 December 2008
Distance
2 minutes rest between sets
6:15 AM Start
Yards Set Description EGY
====== ============================================= ===
600 6 x 100 on 1:20 Open Turns EN1
2,400 8 x 300 on 4:30 50K/ 100 1-Arm/ 100 Swim/ 50K EN1
1,100 2x{6 x 75 on 1:15 50 uw RecFly+25 4-K Fly EN1
{4 x 25 on :30 Fly - Head Down EN1
7:22 AM 4,100 Yards - Stress Value = 82
Workout #283 - Monday, 01 December 2008
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
900 3 x 300 on 4:30 100 DPS-100K-100 Bld OpenTurns EN1
2,400 3 x 800 on 10:00 Pull #1 Stk-Fr; #2 Fr; #3 NS EN1
200 8 x 25 on :45 FAST SP1
3,600 1x{4 x 100 on 1:30 Fly-Back Blue EN3
{1 x 400 on 6:00 25K-50 Dr-25Sw EN1
{4 x 100 on 1:30 Free Blue EN3
{1 x 400 on 6:00 Pull EN1
{4 x 100 on 1:30 Back-Breast Blue EN3
{1 x 400 on 6:00 IM EN1
{4 x 100 on 1:30 Free Blue EN3
{1 x 400 on 6:00 Pull EN1
{4 x 100 on 1:30 Breast-Free Blue EN3
5:50 PM 7,100 Yards - Stress Value = 230
Workout #289 - Saturday, 13 December 2008
Distance
2 minutes rest between sets
5:00 PM Start
Meters Set Description EGY
====== ============================================== ===
45 Min Yoga stuff - loosen up off plane
500 1 x 500 on 8:00 Free-Stroke x100's REC
1,200 8 x 150 on 2:30 1 Paddle+1 Fin EN1
2,400 4x{1 x 100 on 1:00 IM-Swim EN1
{1 x 200 on 3:00 Descend 1-4 to Red (Lazy T-30) EN1
{1 x 300 on 5:00 Kick-Free-Stroke EN1
6:08 PM 4,100 Meters - Stress Value = 85
Workout #290 - Sunday, 14 December 2008
Distance
2 minutes rest between sets
7:15 AM Start
Meters Set Description EGY
====== ======================================================= ===
Coaches Overslept on Day #1 !
600 1 x 600 on 9:00 5-4-3 REC
800 8 x 100 on 1:45 1 Fin-1 Paddle EN1
3,600 1x{3 x 400 on 5:30 Descend EN1
{4 x 300 on 4:00 Stk-Fr x50's IMO Desc EN1
{6 x 200 on 2:40 Desc 1-3; Hold 4-6 EN2
200 1 x 200 on 3:00 Racing Game-Each swimmer goes SP3
1/3 Pool. Begin on opposite ends of the pool and race
until group 1 catches group 2. Winner EZ100 Loser 400
8:36 AM 5,200 Meters - Stress Value = 139
Workout #294 - Sunday, 14 December 2008
Distance
2 minutes rest between sets
3:35 PM Start
Meters Set Description EGY
====== ======================================================== ===
Switched to early time at last min (2:45 so only got90)
1,500 3 x 500 on 8:00 #1 Bk-Fr, #2 Russ-Fr, #3 K-Bk EN1
3,750 1x{8 x 50 on 1:00 Kick or 1-Arm Drill w/fins EN1
{8 x 100 on 1:30 Hold HR @32-33 EN2
{7 x 50 on 1:00 Kick or 1-Arm Drill no fins EN1
{8 x 150 on 2:15 Hold HR @33 EN2
{8 x 50 on 1:00 Kick or 1-Arm Drill nofins EN1
{6 x 100 on 1:20 Keep HR @33 EN2
5:02 PM 5,250 Meters - Stress Value = 173
Workout #309 - Monday, 15 December 2008
Distance
2 minutes rest between sets
7:00 AM Start
Meters Set Description EGY
====== ========================================= ===
Distance w/Tom
2 mile run to the pool
3 on 12:00 Dryland
Long Course
600 1 x 600 on 8:00 60 Swim, 20 K, 20 stroke REC
3,800 1x{4 x 300 on 4:00 Pull, desc, breathe 5's EN1
{4 x 50 on 1:15 Kick, odd build, even fast EN1
{2 x 500 on 6:00 Pelka hold 5:45, Ross and EN2
{ Glover hold 6:05 @ 6:20
{4 x 50 on 1:15 Kick, odd build, even fast EN1
{3 x 400 on 4:50 Pelka hold 4:40 EN2
{ Ross and Glover hold 4:40 @ 5:00
900 6 x 150 on 3:00 50 scull 100 swim, w/snk REC
8:59 AM 5,300 Meters - Stress Value = 148
Workout #305 - Monday, 15 December 2008
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =============================================== ===
500 1 x 500 on 6:00 Open Turns REC
400 4 x 100 on 1:30 K-S x25's EN1
500 1 x 500 on 8:00 P 100 Brst-100Fr (except Brst) REC
1 on 6:00 400 Medley Relay-3:20.93
1,800 12 x 150 on 1:50 Just Make - Extend Streamlines EN1
600 4x{1 x 100 on 1:15 Strong EN2
{1 x 50 on 1:15 Hammer Down SP1
600 1 x 600 on 10:00 Pull 25 Bk-50 Br- 75 Free REC
600 4 x 150 on 2:15 125Fr-25K/ 100-50/ 75-75/ 50-1 EN1
600 4x{1 x 100 on 1:15 Strong EN2
{1 x 50 on 1:15 Hamnmer Down SP1
1,000 1 x 1000 on 18:00 25 uwrec, 50 Left, 25 Free REC
6:01 PM 6,600 Yards - Stress Value = 138
Workout #310 - Tuesday, 16 December 2008
Distance
2 minutes rest between sets
6:30 AM Start
Meters Set Description EGY
====== ============================================ ===
Recover Workout
600 1 x 600 on 10:00 swim REC
800 8 x 100 on 1:35 1st 50 breathe 3s/4s, 2nd 50 EN1
breath 5/6s
400 1 x 400 on 7:00 do underwater pullout halway REC
down the pool
1,200 6 x 200 on 2:00 Pull, 50 BK 50 FR EN1
1,000 2x{6 x 50 on 1:00 kick, middle 25 EN1
{1 x 200 on 3:00 pull with snorkel EN1
600 1 x 600 on 10:00 Fartlek - trailer starts to EN1
pass at each 50
7:50 AM 4,600 Meters - Stress Value = 90
Workout #315 - Wednesday, 17 December 2008
Distance
2 minutes rest between sets
6:00 AM Start
Meters Set Description EGY
====== ============================================== ===
950 1x{1 x 500 on 6:30 Free - Wednesday Order REC
{1 x 200 on 3:00 IM - Wednesday Order REC
{1 x 50 on 1:00 Free - Wednesday Order REC
{1 x 200 on 3:00 Med Relay - EZ-Fast SP3
4,100 1x{4 x 350 on 5:00 Fl-100 Fr-Back-100 Fr- Br Desc EN1
{6 x 250 on 3:45 Pull Desc Last 50 Stroke/Russi EN1
{8 x 150 on 2:35 Blue - 8-10 Sec Under Goal 200 EN3
2,400 1x{8 x 100 on 1:45 Kick-Swim EN1
{6 x 200 on 3:00 Desc Pull 1-4 EN1
{4 x 100 on 1:45 Blue EN3
400 Free Relay Select: 3:04.62 LC-A: 3:29.66
800 Free Relay Select: 6:51.12 LC-A: 7:43.73
400 Med Relay Select: 3:25.85 LC-A: 3:54.74
8:01 AM 7,450 Meters - Stress Value = 230
Workout #319 - Wednesday, 17 December 2008
Distance
2 minutes rest between sets
3:00 PM Start
Yards Set Description EGY
====== ============================================== ===
700 1x{1 x 450 on 6:00 Snake Swim REC
{1 x 250 on 4:00 Follow Isaac Swim REC
600 24 x 25 on :30 1 StrmK, 1 OverK, Sw w/6Beat EN1
2,400 4x{8 x 25 on :30 Stroke IMO EN1
{4 x 100 on 1:30 / 1:25/ 1:20/ 1:15 Rotate Lead EN1
1,300 1 x 1300 on 16:00 Forgot EN1
1 on 6:00 Float REC
4:30 PM 5,000 Yards - Stress Value = 92
Workout #323 - Thursday, 18 December 2008
Distance
2 minutes rest between sets
6:00 AM Start
Yards Set Description EGY
====== ========================================== ===
500 1 x 500 on 7:00 Loco Back/Kick REC
400 1 x 400 on 6:00 1 Arm Russian-100Fr-50Brst EN1
6,500 1x{12 x 50 on :50 Desc 1-4, SC 5-8, Time 9-12 EN1
{12 x 100 on 1:30 Red - 1:09-1:12's EN2
{6 x 200 on 2:45 Pull Pink EN1
{4 x 400 on 5:15 Pull Desc to Red EN1
{2 x 800 on 12:00 Neg Split Swim EN2
{1 x 300 on 5:00 Easy REC
7:52 AM 7,400 Yards - Stress Value = 196
Workout #340 - Friday, 19 December 2008
Distance
2 minutes rest between sets
6:00 AM Start
Yards Set Description EGY
====== ============================================== ===
1,000 1x{1 x 400 on 6:00 Swim REC
{4 x 100 on 1:45 Russian-Swim EN1
{4 x 50 on 1:00 Variable Sprint SP1
500 1 x 500 on 8:00 Pull Loco Free-Primary Stk EN1
Flyers will go 4-Kick Fly
600 12 x 50 on 1:00 15m u/w K, 15m fly, 20 EZ EN1
3,200 8x{2 x 100 on 2:00 O# 1 Fin+Paddle E# K-S fin+pad EN1
{1 x 200 on 3:15 100 Fr- 100 Brst w/Dolphin K EN1
Split Distance & Mid-Distance
1,800 1x{6 x 100 on 1:30 Pull - Choose Rest HR@32 EN1
{6 x 100 on 1:20 Pull - Descend Rest EN2
{6 x 100 on 1:15 Pull EN2
8:08 AM 7,100 Yards - Stress Value = 170
Workout #336 - Friday, 19 December 2008
Distance
2 minutes rest between sets
3:00 PM Start
Yards Set Description EGY
====== ======================================================== ===
1,200 1x{1 x 200 on 3:00 Fly EN1
{1 x 100 on 2:00 Back EN1
{1 x 100 on 2:00 Breast EN1
{1 x 800 on 12:00 Free Relay EN1
2,400 4 x 600 on 7:30 Pull Descend EN1
600 12 x 50 on 1:15 Scull/Kick w/fins+couple strok EN1
1,800 9 x 200 on 3:00 "The Fly Set" EN2
#1 Free / #2 175 Free-25 Fly/ #3 150 Free-50 Fly
#4 125 Fr-75 Fly #5 100 Free-100 Fly #6 75 Free-125 Fly
#7 50 Fr-150 Fly #8 25 Fr-175 Fly #9 200 Fly
400 1 x 400 on 7:00 Recovery REC
500 1x{15 x 25 on :30 5-1, 4-1, 3-1, 2-1, 1-1 EN1
{5 x 25 on :30 SP1
4:58 PM 6,900 Yards - Stress Value = 176
Workout #341 - Saturday, 20 December 2008
Distance
2 minutes rest between sets
8:00 AM Start
Meters Set Description EGY
====== ============================================= ===
500 1 x 500 on 7:00 Choice SC as they pull covers REC
400 1 x 400 on 6:00 S-K-S Kick under covers EN1
1,600 2 x 800 on 12:00 #1 u/w Rec #2 Russian w/fins EN1
1,400 4x{3 x 50 on :50 Drill Primary Stroke EN1
{2 x 100 on 1:30 75 Free-25 Stroke Build EN1
"The Descent into Hell"
3,800 1x{8 x 200 on 3:00 Descend x5's to 2:25 EN1
{7 x 150 on 2:25 Descend x5's to 1:50 EN2
{7 x 100 on 1:50 Descend x5's to 1:10 EN2
{9 x 50 on 1:10 Descend x5's to :35 EN2
Worked much better long course than short
10:11 AM 7,700 Meters - Stress Value = 213
Workout #346 - Monday, 22 December 2008
Distance
2 minutes rest between sets
8:00 AM Start
Meters Set Description EGY
====== ================================ ===
600 1 x 600 on 9:00 Free-Stroke IMO EN1
800 16 x 50 on :50 Drill &/or Stroke EN1
5,700 1x{8 x 100 on 1:45 Stroke Free EN1
{4 x 200 on 2:30 Pull EN1
{8 x 100 on 1:40 Fins + Paddles EN1
{3 x 300 on 3:40 Pull EN1
{8 x 100 on 1:30 Free-Stroke EN1
{8 x 200 on 2:30 Pull EN1
300 2x{1 x 100 on 2:00 Kick EN1
{1 x 50 on 1:00 Piston Kick SP3
9:56 AM 7,400 Meters - Stress Value = 166
Workout #350 - Monday, 22 December 2008
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ====================================== ===
400 1 x 400 on 6:00 Open Turns REC
300 1 x 300 on 5:00 Breast- Every 4th Free EN1
400 1 x 400 on 5:00 Back - Every 4th Fly EN1
3,000 1x{3 x 500 on 6:20 free - Pull Descend EN1
{3 x 500 on 7:00 IM EN2
2,400 1x{3 x 400 on 5:00 free EN2
{3 x 400 on 5:40 IM EN2
1,800 1x{3 x 300 on 4:00 free EN2
{3 x 300 on 4:20 IM EN2
6:03 PM 8,300 Yards - Stress Value = 276
Workout #357 - Tuesday, 23 December 2008
Distance
2 minutes rest between sets
6:00 AM Start
Meters Set Description EGY
====== ==================================================== ===
Split By Strokes with Distance Separate
1,000 1 x 1000 on 16:00 Loco Russian/Back REC
800 8 x 100 on 2:00 1 Fin + 1 Paddle EN1
Brst 25 3K-1p, Brst w/Flutter, Brst w/Dolphin, Free
Distance Separates
5,300 1x{1 x 600 on 8:00 Pull Neg-Split Every 4th Brst EN1
{3 x 200 on 2:40 Descend HR to 32-33 EN1
{1 x 800 on 9:30 Pull Neg-Split Every 4th Bk/Ru EN1
{6 x 150 on 1:55 free EN2
{1 x 1200 on 16:00 Pull Neg-Split EN1
{12 x 100 on 1:15 Extra :30 Every 4 Hold @Red EN2
400 1 x 400 on 6:00 Back & Brst w/Fins REC
7:52 AM 7,500 Meters - Stress Value = 196
Workout #359 - Tuesday, 23 December 2008
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ========================== ===
7,450 1x{12 x 25 on :30 No Breath EN1
{11 x 50 on 1:00 Fast SP1
{10 x 50 on 1:00 Kick EN1
{9 x 100 on 1:30 Drill/Swim EN1
{8 x 100 on 1:30 IM EN1
{7 x 100 on 1:30 Free EN1
{6 on 1:00 Rest
{5 x 200 on 3:00 Drill/Swim EN1
{4 x 200 on 3:00 IM EN2
{3 x 200 on 2:30 free EN2
{2 x 400 on 5:30 IM EN1
{1 x 500 on 7:00 Pull EN1
6:02 PM 7,450 Yards - Stress Value = 199
Workout #362 - Friday, 02 January 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================ ===
1 on 20:00 Ab Work
600 1 x 600 on 9:00 200 OpenT- 200 Stroke- 200Fr REC
600 1 x 600 on 8:00 Pull EN1
2,000 2x{4 x 150 on 2:00 IM + Drill EN1
{4 x 100 on 1:15 Desc 1-4 EN1
2,400 1x{4 x 300 on 3:40 Pull EN1
{4 x 200 on 2:30 Pull EN1
{4 x 100 on 1:20 Pull EN2
600 12 x 50 on :35 3 @33, 1 @50 EN2
5:48 PM 6,200 Yards - Stress Value = 138
Workout #369 - Saturday, 03 January 2009
Distance
2 minutes rest between sets
7:15 AM Start
Yards Set Description EGY
====== ======================================================== ===
400 1 x 400 on 8:00 6-5-4 REC
900 6 x 150 on 2:00 Kick/Swim Combo EN1
Tom made the rest below...took sprinters to new wt room
600 8 x 75 on 1:00 IM EN1
900 2 x 450 on 5:30 Snorkel - Kick Mid-50 EN1
600 6 x 100 on 1:20 :06 over 500 pace EN2
1,000 2 x 500 on :30 P 2 Breaths per 25 EN1
800 4 x 200 on 2:30 :06 over mile pace EN1
1,200 2x{5 x 100 on 1:20 IM EN1
{4 x 25 on :30 No Breath / Kick EN1
8:45 AM 6,400 Yards - Stress Value = 136
Workout #370 - Saturday, 03 January 2009
Distance
2 minutes rest between sets
3:30 PM Start
Yards Set Description EGY
====== ==================================================== ===
700 1 x 700 on 10:00 Swim-Kick-Drill-S-K-D-S REC
200 8 x 25 on :30 Variable Sprint - 1 Breath SP3
400 1 x 400 on 6:00 Pull 2 Fly-2 Brst Every 4th Fr EN1
750 6 x 125 on 1:45 Step Down - Fast as you can EN2
Getting HR to 33 (34 Pelka)
Alt for Pelka - saved for Tuesday
500 Pink, 300 @4:00 Blue, 400 Pink, 300 @3:45 Blue,
300 Pink, 300 @3:30 Blue, 200 Pink, 300 @3:15 Pink,
100 Pink, 300 @300 Blue, 10 Sec 300 @Blue
3,200 1x{5 x 200 on 2:45 Best Average EN3
{1 x 300 on 5:00 K-S by 25's EN1
{4 x 200 on 2:40 Best Average EN3
{1 x 500 on 7:00 Loco Russian-Stk Pull EN1
{3 x 200 on 2:30 Best Average EN3
300 1 x 300 on 5:00 200 1 Fin+1 Paddle-100Sw REC
1,200 12 x 100 on 1:15 2 K-Dominated Fr-1 Stroke-fins EN1
5:17 PM 6,750 Yards - Stress Value = 240
Workout #374 - Sunday, 04 January 2009
Distance
2 minutes rest between sets
7:15 AM Start
Yards Set Description EGY
====== ============================================== ===
500 1 x 500 on 8:00 Choice - you decide REC
900 18 x 50 on :40 2 Right-2 Back- 2Kick@1:00 EN1
800 1 x 800 on 11:00 Pull - Desc SC x100's EN1
1,800 1x{6 x 100 on 1:10 desc to red, straight into EN1
{6 x 200 on 2:15 free EN2
1,000 2 x 500 on 7:00 #1Loco K-Back Fins/ #2 Pull SC EN1
1,800 1x{3 x 300 on 3:20 Desc to Red EN1
{6 x 150 on 1:40 Red EN2
8:51 AM 6,800 Yards - Stress Value = 173
Workout #381 - Sunday, 04 January 2009
Distance
2 minutes rest between sets
3:30 PM Start
Yards Set Description EGY
====== ============================================== ===
1 on 30:00 Plyo Work
1,000 1x{1 x 400 on 6:00 6-5-4 REC
{4 x 100 on 1:30 Drill-Swim EN1
{4 x 50 on :45 Desc to Fast EN1
400 16 x 25 on :30 Var Spr SP3
1-4 Free, 5-8 Kick, 9-12 Stroke, 13-16 Choice
900 9 x 100 on 1:15 25Fl-50Bk/ Bk-Br / 25 Br-50 Fr EN1
On Brst-Free 1 Breath Each way
Points: 200- 150- 150- 100- 100-
700 7 x 100 on 8:00 Points SP2
After 3 100's - go 4 x 25 to foot Pace
1,200 1 x 1200 on 16:00 Easy Recovery inbetwwen REC
100 1 x 100 on 2:00 Ignore - SP2
400 1 x 400 on 6:00 Easy Recovery After Swims REC
6:07 PM 4,700 Yards - Stress Value = 130
Workout #385 - Monday, 05 January 2009
Distance
2 minutes rest between sets
3:15 PM Start
Yards Set Description EGY
====== =========================================== ===
1 on 30:00 Dryland/Agility
900 1x{1 x 400 on 6:00 5 HandTouch, 5 Open, 5 Fast EN1
{1 x 300 on 5:00 Stroke 50/25 EN1
{4 x 50 on :45 3 Drill, 1 Bulid to Fast EN1
600 6 x 100 on 1:45 Kick Desc 1-4, Hold 5-6 EN1
4,050 3x{1 x 600 on 7:30 Pull Desc x3's EN1
{4 x 150 on 1:50 Mile Pace EN2
{3 x 50 on :45 Stroke - 200p +:01 EN2
{1 on 1:15 Extra Rest REC
600 6 x 100 on 1:45 Kick Desc 1-4, Hold 5-6 EN1
2,100 2x{3 x 250 on 3:30 Desc SC-Pace-SC-Pace-Both EN1
{3 x 100 on 1:15 free w/fins EN2
Warm-Down
5:52 PM 8,250 Yards - Stress Value = 222
Workout #389 - Tuesday, 06 January 2009
Distance
2 minutes rest between sets
6:30 AM Start
Yards Set Description EGY
====== ============================================= ===
300 1 x 300 on 5:00 Choice REC
1,200 1x{6 x 100 on 1:35 S-K-S-K EN1
{4 x 100 on 1:25 Same EN1
{2 x 100 on 1:15 Same (Extra Swim if neeed) EN1
1,600 32 x 50 on :05 w/:05 25 Dr-25 Sw 4 Fr- 4 Stk EN1
Mix up strokes - multiple reps
2,000 4 x 500 on 6:30 #1 Russian-Fr/ #2 Back-Fr/ EN1
#3-4 Pull DPS #1&2 Fins Optional
1,200 4 x 300 on 4:30 Change Every 50, 75, 100, 150 EN1
7:48 AM 6,300 Yards - Stress Value = 123
Workout #391 - Tuesday, 06 January 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
500 1 x 500 on 8:00 Follow the leader REC
600 8 x 75 on 1:00 Hand Touch / Open Turn EN1
900 1x{1 x 300 on 5:00 P 2 Brst-2 Fly EN1
{1 x 400 on 5:00 Russian/ Br x 3/ Russ/ Br x5's EN1
{1 x 200 on 3:00 50 1-Arm- 50 Swim EN1
4,400 1x{4 x 100 on 1:20 Pink Neg Split EN1
{1 x 300 on 4:00 Blue EN3
{4 x 100 on 1:15 Pink - Neg Split EN1
{1 x 300 on 3:45 Blue EN3
{3 x 100 on 1:20 Pink EN1
{1 x 300 on 3:30 Blue EN3
{3 x 100 on 1:15 Pink EN1
{1 x 300 on 3:20 Blue EN3
{2 x 100 on 1:15 Pink EN1
{1 x 300 on 3:10 Blue EN3
{2 x 100 on 1:10 Pink EN1
{1 x 300 on 3:00 Blue EN3
{1 x 100 on 1:15 Pink EN1
{1 x 300 on 3:00 Blue EN3
{1 x 100 on 1:10 Pink EN1
{1 x 300 on 3:00 Blue EN3
400 1 x 400 on 6:00 150 Kick- 50 DPS REC
5:36 PM 6,800 Yards - Stress Value = 223
Workout #397 - Wednesday, 07 January 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================ ===
950 1x{1 x 500 on 7:00 Free - Loco Drill-Swim REC
{1 x 200 on 3:00 IM REC
{1 x 50 on 1:00 1 Breath Each Way Pull REC
{1 x 200 on 3:00 Medley Relay REC
1,200 1x{3 x 100 on 1:40 Sw-K x25's EN1
{2 x 150 on 2:00 Breathe 3-5-7 EN1
{6 x 50 on :50 Stroke DPS EN1
{12 x 25 on :25 Perfect Technique REC
1,800 3 x 600 on 9:00 Fast Kick-EZ Swim Series EN1
100K- 50 Sw- 75K- 75Sw- 50K- 100 Sw- 25K- 125Sw
1,600 8 x 200 on 2:40 Choose Interval O Fr- E-IM EN1
600 1 x 600 on 8:00 uw recover w/fins + snorkel REC
5:38 PM 6,150 Yards - Stress Value = 104
Workout #402 - Thursday, 08 January 2009
Distance
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ================================================ ===
1,000 1 x 1000 on 12:00 400 Fr- 300 Bk- 100 Brst- 100K REC
1,000 2 x 500 on 7:00 Fins Loco K-Bk/ Fr Ev 4th Brst EN1
Fins on above 500's
3,000 3 x 1000 on 12:00 250 DPS- 50 Strong- 200- 50- EN1
150- 50- 100- 50- 50- 50 - Descend
900 1x{2 x 50 on :50 Back/Brst EN1
{4 x 50 on :35 free - get to red EN2
{2 x 50 on :50 Back EN1
{4 x 50 on :40 free EN2
{2 x 50 on :50 Breast EN1
{4 x 50 on :45 free EN2
8:21 AM 5,900 Yards - Stress Value = 120
Workout #406 - Thursday, 08 January 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================== ===
Distance - Was going to do Thurs - Postponed to Fri
1,300 1 x 1300 on 20:00 Warm-Up EN1
200 Free Relay ,400 IM,100 Fly,200 Fr, 400 MedRelay
1,200 2 x 600 on 9:00 P 100 Fly-200Bk-100 Br-200 Fr EN1
1,800 12 x 150 on 2:00 100 DPS Brx3's - 50 Strong x5' EN2
Descend in sets of three - Fins ? Stroke?
3,600 9 x 400 on 4:40 Pace EN2
Pelka: 2 Hold 4:10, 1 Under 4:05; Glover-Ross 4:20/4:12
Women 350's Olack & Cleveland 4:05/ 4:00
Vatch 325's 4:05/ 3:55 Dahl 300's 4:10/ 4:05
600 1 x 600 on 9:00 50 Kick- 100 Stroke REC
6:01 PM 8,500 Yards - Stress Value = 272
Workout #412 - Friday, 09 January 2009
Distance
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ============================================== ===
Include Pat, Mitchell in this group
800 16 x 50 on :50 2 Swim-2Drill Hand Touch on Sw REC
400 2x{1 x 100 on 2:00 Kick EN1
{4 x 25 on :30 Kick Build EN1
1,000 2x{1 x 200 on 2:40 Back P 1 Paddle-1 Fin EN1
{3 x 100 on 1:20 Desc 1-3 - Backstroke EN1
1,600 8 x 200 on 2:30 100 Fr-100 Bk Choose Interval EN2
500 1 x 500 on 6:00 Fins+Pads Loco K-Sw EN1
800 4 x 200 on 2:30 100 Free - Choose Interval EN2 EN2
8:22 AM 5,100 Yards - Stress Value = 142
Workout #413 - Friday, 09 January 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
Distance - Was going to do Thurs - Postponed to Fri
1,200 1 x 1200 on 20:00 Warm-up EN1
200 Fly, 100 Back, 100 Breast, 800 Free Relay
1,200 4 x 300 on 4:15 Fins 1 K-Russ, 2 K-Sw, 3-DPS EN1
400 16 x 25 on :20 3 @20, 1@40 SP1
4,800 1x{3 x 500 on 7:00 Desc Pull 1-3 Pink Red Blue EN1
{1 x 200 on 3:00 100 K - 100 Swim REC
{3 x 400 on 5:00 Desc Swim 150 Fr-50 Stk EN2
{1 x 200 on 3:00 100 K - 100 Swim REC
{3 x 300 on 3:00 Desc Swim-Kick-Swim EN3
{1 x 200 on 3:00 Drill Choice REC
{3 x 200 on 2:50 Desc 1-3 EN3
200 8 x 25 on :40 TBD - relays? SP1
6:00 PM 7,800 Yards - Stress Value = 258
Workout #420 - Saturday, 10 January 2009
Distance
2 minutes rest between sets
10:00 AM Start
Yards Set Description EGY
====== ============================== ===
5-8 Min Run + Weights
3,000 1 x 3000 on 20:00 Morning EN1
1,200 1 x 1200 on 15:00 Meet Warm-Up EN1
400 1 x 400 on 5:00 Racing SP2
1,800 1 x 1800 on 24:00 Warm-Down REC
11:10 AM 6,400 Yards - Stress Value = 134
Workout #421 - Monday, 12 January 2009
Distance
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ======================= ===
5,400 1 x 5400 on :40 Per Guy EN1
7:01 AM 5,400 Yards - Stress Value = 108
Workout #425 - Monday, 12 January 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =============================================== ===
1,000 1 x 1000 on 15:00 400 Sw- 300 Dr- 200 K- 4x25 ! REC
1,600 2 x 800 on 12:00 IM - K-S w/Fins+Pads EN1
800 16 x 50 on :50 3 Stroke Drill + 1 Free EN1
4,000 4x{1 x 400 on 5:30 Stk/Free Swim EN1
{ At least 25% of Blue in Primary Stroke
{4 x 150 on 2:30 Blue (6x100, 8x75) EN3
800 8 x 100 on 1:15 Fins+Snorkel Swim DPS EN1
6:13 PM 8,200 Yards - Stress Value = 250
Workout #429 - Tuesday, 13 January 2009
Distance
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ======================================================= ===
1,000 1 x 1000 on 15:00 250Fr- 50Fl- 200-50- 150... EN1
400 2x{1 x 100 on 2:00 Kick EN1
{4 x 25 on :30 Descend Kick EN1
2,400 1x{4 x 150 on 2:05 Desc Br 4-6-8 EN1
{4 x 150 on 2:00 Desc Br 3-5-7 EN1
{4 x 150 on 1:55 Desc Br 6-4-Choice EN1
{4 x 150 on 1:50 Desc Br 5-3-Choice EN1
2,000 8x{3 x 50 on :45 Tempo EN2
{1 x 100 on 1:30 DPS REC
Will also have second group of sprinters and brst guys
8:31 AM 5,800 Yards - Stress Value = 132
Workout #430 - Wednesday, 14 January 2009
Distance
2 minutes rest between sets
3:30 PM Start
Yards Set Description EGY
====== =============================================== ===
FLY BACK
1,150 1x{1 x 600 on 10:00 100 fr 50 k open turns 1st 300 REC
{6 x 25 on :45 12.5 k uw 12.5 smooth swim EN1
{4 x 100 on 1:30 descend EN2
{ fr/stroke, 75/25, 50/50, 25/75, 100
250 10 x 25 on :40 :10 hyper kick, quick turn, 3 SP1
open turn, race to mid pool
600 6 x 100 on 1:30 O:Pull, Even Build IM EN1
150 3x{1 x 25 on :40 ez strk spec EN1
{1 x 25 on :20 fast strk spec SP1
2,100 3x{1 x 175 on 3:00 under best 200 fly EN3
{1 x 125 on 2:30 under best 100 + 30 EN3
{1 x 75 on 1:30 under best 100 time EN3
{1 x 25 on :40 scull REC
{1 x 300 on 5:30 Pull EN1
{ rd 1 fly 2 fr 3 choice fly or bk
{1 on :30 rest
750 3 x 250 on 3:30 50 half and half 75 swim EN1
600 3x{3 x 50 on :35 EN3
{2 x 25 on :35 SP1
400 1 x 400 on 8:00 do at least 100 uw rec &100 bk REC
Pelka variation
800 8 x 100 on 1:20 fast turns, blast off wall EN2
5:46 PM 6,800 Yards - Stress Value = 232
Workout #439 - Thursday, 15 January 2009
Distance
1 minute rest between sets
7:00 AM Start
Yards Set Description EGY
====== ===================================================== ===
1,100 1 x 1100 on 18:00 Warm-up REC
400 6-5-4 200 free good turns 500 loco free/russian
2,400 3 x 800 on 11:00 free EN1
pull every 4th 25 IM order
1,800 3 x 600 on 7:30 free EN1
1 and 2 4th 25 Drill 3 all swim
1,200 3 x 400 on 5:10 free EN1
free/stroke by 50 Glover 4th 25 non free
8:32 AM 6,500 Yards - Stress Value = 119
Workout #441 - Thursday, 15 January 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================ ===
1,300 1 x 1300 on 18:00 2Fr-Rel, 4IM, 1Fly, 2Fr, 4MedR EN1
900 3x{1 x 200 on 3:00 Kick w/Fins EN1
{4 x 25 on :30 Fast w/Fins SP3
5,400 1x{5 x 100 on 1:20 Pink going up - Red Down EN1
{5 x 200 on 2:25 EN1
{3 x 300 on 3:40 Pull EN1
{4 x 300 on 3:30 Red down EN2
{6 x 200 on 2:15 EN2
{6 x 100 on 1:15 EN2
600 3x{1 x 100 on 2:00 Kick w/fins EN1
{4 x 25 on :30 Fast w/Fins Stroke SP3
5:56 PM 8,200 Yards - Stress Value = 236
Workout #460 - Monday, 19 January 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 Swim-Kick Combo REC
1,800 3x{8 x 25 on :25 Fly - w/strong first kick EN1
{ Brst is with Dbl Pullout
{1 x 400 on 5:00 Descend EN1
1,800 3x{6 x 50 on :45 Fly-Back/ Back-Brst/ Brst-Free EN1
{1 x 300 on 4:00 Descend EN1
3,600 2x{6 x 100 on 1:30 Fly-Back/ Back-Breast/ Brst-Fr EN1
{6 x 200 on 2:25 Desc Free EN2
400 1x{1 x 400 on 5:00 IM or 500 Free Blue EN1
6:00 PM 8,200 Yards - Stress Value = 206
Workout #464 - Tuesday, 20 January 2009
Distance
2 minutes rest between sets
6:45 AM Start
Yards Set Description EGY
====== ============================================== ===
900 1 x 900 on 12:00 100 Sw-50K-100Sw-50Choice EN1
200 8 x 25 on :35 Video Turns EN1
1,500 3 x 500 on 6:30 Pull Russian-Fr/ Stk-Fr/ NS Fr EN1
200 8 x 25 on :30 Build to fast feet EN1
1,000 1 x 1000 on 15:00 Fins Loco K-Swim EN1
200 8 x 25 on :30 Build to Fast Foot Turn EN1
7:55 AM 4,000 Yards - Stress Value = 80
Workout #468 - Tuesday, 20 January 2009
Distance
2 minutes rest between sets
3:15 PM Start
Yards Set Description EGY
====== ============================================= ===
900 6 x 150 on 2:15 O# Desc Pink/ E# K-S-D-S EN1
600 12 x 50 on :35 Desc 1-4 x 4 EN1
300 12 x 25 on :30 Fr/Bk Sprint6 Strokes; Br/Fl-3 SP3
1,200 12 x 100 on 1:25 1-6 Free / 7-12 Stroke @1:35 EN3
900 12 x 75 on 1:15 Kick Desc 1-4 EN1
4,650 1x{2 x 900 on 11:00 Pull - Pink Negative Split EN1
{3 x 450 on 5:20 Swim - Red EN2
{10 x 150 on 2:15 Swim - Blue EN3
5:25 PM 8,550 Yards - Stress Value = 312
Workout #470 - Wednesday, 21 January 2009
Distance
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ============================================== ===
800 1 x 800 on 12:00 Long & Loose REC
600 12 x 50 on :50 Open Turns EN1
1,200 2 x 600 on 7:00 Pull uwRec+Swim / Back+Russian EN1
600 12 x 50 on :40 Open Turns EN1
7:50 AM 3,200 Yards - Stress Value = 56
Workout #475 - Wednesday, 21 January 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
Pelka Only
950 1 x 950 on 15:00 Wed Order - 8 More WarmUps EN1
500, 200 IM, 50 Free, 200 Medley Relay
2,300 1x{1 x 400 on 5:00 Pull - Every 4th Stroke EN1
{8 x 25 on :30 Brst Pull w/Flutter SP1
{ Fly - 3 Strokes Chin on Surface+1 Breast
{ Back - O# Spin Wide; E# 1 Arm Flat
{1 x 300 on 4:00 200 1-Fin 1-Paddle + 100 Sw EN1
{8 x 25 on :45 Same As Above EN1
{1 x 300 on 4:00 1-Fin 1-Paddle Other Side EN1
{10 x 50 on :50 Kick EN1
{1 x 400 on 5:00 Pull - Every 4th Stroke EN1
4,000 1 x 4000 on 45:00 Pick Your Distance EN2 Set EN2
Swimmers will pick distance & interval - must begin
with 2x100s, after that 50's w/5 sec, 100's w/15,
200's w/20 others w/30 sec rest - HR 32
Last 1000 Pull
5:41 PM 7,250 Yards - Stress Value = 233
Workout #478 - Thursday, 22 January 2009
Distance
2 minutes rest between sets
6:30 AM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 50 Right-50Left-50Bk-R; 50Bk-L REC
900 6 x 150 on 2:30 Fins+Snorkel Perfect DPS EN1
2,700 3x{1 x 400 on 5:00 / 4:45/ 4:30 EN1
{1 x 300 on 4:00 / 3:45/ 3:30 EN2
{1 x 200 on 2:45 230, 2:25 EN2
900 3x{3 x 100 on 2:00 Kick on Fastest Interval EN2
Lift 8-4-4 on Own
7:54 AM 5,100 Yards - Stress Value = 144
Workout #485 - Thursday, 22 January 2009
Distance
2 minutes rest between sets
3:15 PM Start
Yards Set Description EGY
====== ================================================ ===
1,000 1 x 1000 on 12:00 400 Sw- 300 Stk-Fr- 200K-100VS EN1
2,000 1 x 2000 on 28:00 Pull 800-600-400-200 EN1
Neg Split Out Brx3's; Back Brx5's
3 x 1650's today
1,650 3 x 550 on 7:00 Mile #1: Desc 1-3 w/30 Sec EN2
400 4 x 100 on 1:40 K w/Fins, Every 4th Brst Pull EN1
1,650 11 x 150 on 1:45 Mile #2: 12 Sec- Desc 4-4-3 EN2
Count +/- 1:30 to get time
400 1 x 400 on 8:00 Back 50 1-Arm; 50 Swim REC
1,650 1 x 1650 on 17:00 1-Min Anywhere you Want EN2
5:20 PM 8,750 Yards - Stress Value = 270
Workout #486 - Friday, 23 January 2009
Distance
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ========================================== ===
5,000 1 x 5000 on 59:59 You Design Your Recovery EN1
8:30 AM 5,000 Yards - Stress Value = 100
Workout #488 - Friday, 23 January 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ========================================== ===
1,300 1x{1 x 200 on 3:00 Medley Relay REC
{1 x 400 on 6:00 IM - Kick - Drill REC
{1 x 100 on 2:00 Fly - Dr-Build EN1
{1 x 200 on 3:00 Swim EN1
{1 x 100 on 2:00 Breast - Dr-Build EN1
{1 x 100 on 2:00 Back EN1
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) EN1
1,200 12 x 100 on 1:30 Drill-Swim Stroke & Free EN1
3,600 4x{2 x 300 on 3:30 Descend EN1
{1 x 300 on 4:00 Blue <3:00-3:10 EN3
400 1 x 400 on 7:00 Kick-Swim w/fins EN1
300 12 x 25 on :30 Variable Sprint REC
1,600 8x{1 x 100 on 1:15 Pink EN1
{1 x 100 on 1:15 Blue EN3
6:06 PM 8,400 Yards - Stress Value = 239
Workout #492 - Saturday, 24 January 2009
Distance
2 minutes rest between sets
8:00 AM Start
Yards Set Description EGY
====== =============================================== ===
400 1 x 400 on 8:00 Hand-Touch & Open Turns REC
800 1 x 800 on 11:00 Back Pull, Every 4th Br or Fly EN1
600 1 x 600 on 9:00 Fins+Snorkel 50 Sw-50 StrmK EN1
1,500 5x{1 x 100 on 1:25 free REC
{1 x 100 on 1:15 free EN1
{1 x 100 on 1:05 free EN1
Breakfast - Bus to Wheaton
1,000 1 x 1000 on 20:00 Warm-Up EN1
1,300 1x{1 x 1000 on 5:00 Racing EN3
{1 x 300 on :40 Racing SP2
2,000 1 x 2000 on 30:00 Warm-Down REC
9:55 AM 7,600 Yards - Stress Value = 181
Workout #497 - Monday, 26 January 2009
Distance
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ============================================ ===
600 1 x 600 on 8:00 Change Every 200 REC
1,000 1 x 1000 on 11:00 Pull EN1
1,600 2x{1 x 500 on 6:00 Loco K-S EN1
{3 x 100 on 1:30 Drill - Swim EN1
1,800 3 x 600 on 9:00 Pull 100Fl-200Fr-100Br-200Fr EN1
8:13 AM 5,000 Yards - Stress Value = 94
Workout #498 - Monday, 26 January 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
450 6 x 75 on 1:00 Hand-Toucn + Open Turn REC
900 9 x 100 on 2:00 Kick 3 @2, 3 @1:45, 3 Fin@1:30 EN1
3,600 1x{3 x 400 on 4:50 Pull Descend EN1
{3 x 100 on 1:30 Brst w/Dolphin Kick EN1
{3 x 300 on 3:40 Pull Descend EN1
{3 x 100 on 1:20 Back EN2
{3 x 200 on 2:20 Pull Descend EN1
{3 x 100 on 1:30 Fly EN2
2,400 12 x 200 on 2:20 -2:25 EN2
1,000 1 x 1000 on 15:00 400- 300- 200- 100 Descd EN1
400 - Look @300; 300 Look @200, etc.
6:01 PM 8,350 Yards - Stress Value = 222
Workout #502 - Tuesday, 27 January 2009
Distance
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ========================= ===
6,000 1 x 6000 on 59:59 Per Tom EN1
8:30 AM 6,000 Yards - Stress Value = 120
Workout #504 - Tuesday, 27 January 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
500 1 x 500 on 7:00 Every 5th Kick EN1
500 5 x 100 on 1:20 ? EN1
2,400 3x{2 x 200 on 3:00 50 Dr-100 Sw-50K EN1
{8 x 50 on :50 Descend EN2
1,200 12 x 100 on 1:20 E# Dbl Pullouts+Fr/ O# K-S EN1
2,400 3x{10 x 50 on 1:30 Goal 50's EN3
{1 x 300 on 5:00 EZ REC
6:16 PM 7,000 Yards - Stress Value = 215
Workout #517 - Wednesday, 28 January 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
400 8 x 50 on 1:00 3rd Person Open Turns EN1
900 12 x 75 on 1:00 25K- 25 6&6- 25 Build w/Snorke EN1
2,100 1x{1 x 1200 on 15:00 Pull-Neg Split EN1
{1 x 600 on 8:00 P Neg Split Out 3's, Back 5's EN1
{1 x 300 on 4:00 P Neg Split Out 5's-Back 5's EN2
300 20 x 15 on :30 8 fast strokes SP3
800 2x{1 x 200 on 3:45 Easy Kick EN1
{4 x 50 on :45 Kick Strong EN1
3,300 1x{4 x 200 on 2:25 Free EN2
{4 x 100 on 1:10 free EN2
{3 x 200 on 2:25 Free EN2
{5 x 100 on 1:10 free EN2
{2 x 200 on 2:25 free EN2
{6 x 100 on 1:10 free EN2
6:01 PM 7,800 Yards - Stress Value = 234
Workout #521 - Thursday, 29 January 2009
Distance
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ===================================== ===
900 1 x 900 on 1:00 100 Free-50 Stroke EN1
Lots of different individual things
800 2x{4 x 25 on :30 Drill EN1
{3 x 50 on :50 Build EN1
{2 x 75 on 1:00 25 Fr- 50 Stroke EN2
100 10 x 10 on 1:00 Push-Offs w/Band SP3
400 1 x 400 on 8:00 Forgot ? EN1
900 1 x 900 on 12:00 Pull 100Fr-50 Stroke EN1
7:52 AM 3,100 Yards - Stress Value = 70
Workout #523 - Thursday, 29 January 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ===================================== ===
800 1 x 800 on 12:00 Every 4th Stroke REC
900 6 x 150 on 2:30 1 Fin + 1 Paddle EN1
200 8 x 25 on :30 Variable Sprint SP3
4,800 1x{1 x 600 on 9:00 Pull EN1
{6 x 225 on 3:15 Under 1/2 of 500 Time EN3
{6 x 100 on 1:50 Kick EN1
{6 x 175 on 2:30 Under 200 Time EN3
{1 x 600 on 8:00 Fins+Pads K-Swim EN1
{8 x 75 on 1:00 Blue 1 Min after #4 EN3
400 1 x 400 on 6:00 Kick-Swim Choice EN1
900 6x{1 x 100 on 1:10 DPS EN1
{1 x 50 on 1:00 Blue EN3
200 1 x 200 on 4:00 EZ REC
6:17 PM 8,200 Yards - Stress Value = 290
Workout #530 - Friday, 30 January 2009
Distance
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ============================ ===
800 1 x 800 on 12:00 Mix Chice REC
4,800 1x{8 x 300 on 3:45 Pull Descend EN1
{8 x 200 on 2:30 Pull Descend EN1
{8 x 100 on 1:15 Pull EN1
8:14 AM 5,600 Yards - Stress Value = 104
Workout #526 - Friday, 30 January 2009
Distance
2 minutes rest between sets
2:00 PM Start
Yards Set Description EGY
====== ============================================= ===
1,200 1 x 1200 on 15:00 Warm-Up Per Tom REC
2,900 2x{2 x 225 on 3:15 75 Fr- 75 Stk- 75 Fr EN1
{4 x 100 on 1:15 Red EN2
{2 x 100 on 1:50 25 Blue- 50Red- 25 Blue EN3
{2 x 100 on 1:50 25 Red- 50 Blue- 25 Red EN2
{2 x 100 on 1:50 75 Blue+ :10 sec+ 25 Blue EN3
500 1 x 500 on 7:00 Pull Loosen EN1
2,950 1x{8 x 100 on 1:30 Drill REC
{8 x 125 on 1:30 Red EN1
{4 x 50 on :40 Blue EN3
{1 x 950 on 12:00 50K- 50Sw- 100-50- 150-50... EN1
3:52 PM 7,550 Yards - Stress Value = 195
Workout #533 - Saturday, 31 January 2009
Distance
2 minutes rest between sets
8:00 AM Start
Yards Set Description EGY
====== ============================================ ===
2,000 1x{1 x 2000 on 30:00 Wet-Land Work EN1
{1 on 30:00 Wet-Land Dry EN1
Guys were more sore than I'd expected to be
Returned for WPCC at 11:00
2,000 1 x 2000 on 30:00 General Warm-Up EN1
1,650 1 x 1650 on 16:45 Mile EN3
400 1 x 400 on :40 Other Racing SP2
1,600 1 x 1600 on 30:00 Warm-Down On Own REC
800 16 x 50 on 12:00 Team Warm-Down REC
1:40 PM 8,450 Yards - Stress Value = 235
Workout #537 - Monday, 02 February 2009
Distance
2 minutes rest between sets
8:30 AM Start
Yards Set Description EGY
====== ====================================== ===
600 1 x 600 on 9:00 Choice Warm-Up REC
2,000 2 x 1000 on 15:00 #1 Loco K-S w/fins EN1
#2 Pull Loco Russian-Free
1,600 4 x 400 on 5:00 Odds IM-Fr/ Evens Free EN1
9:33 AM 4,200 Yards - Stress Value = 78
Workout #549 - Monday, 02 February 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================ ===
500 10 x 50 on :45 Fast Open Turns EN1
900 4x{1 x 75 on 1:10 Desc: 1-3 Fr; 4-6 Stk; 7-9 Fr EN1
{1 x 75 on 1:10 EN2
{1 x 75 on 1:10 EN3
1,500 3x{2 x 200 on 2:30 Pull EN1
{4 x 25 on :30 Kick EN1
2,992 4x{3 x 100 on 1:15 Free EN1
{3 x 100 on 1:25 IM EN1
{4 x 37 on :45 Swim EN3
1,200 2 x 600 on 7:30 Pull - NS Time & Strokes EN1
5:50 PM 7,092 Yards - Stress Value = 184
Workout #548 - Tuesday, 03 February 2009
Distance
2 minutes rest between sets
9:00 AM Start
Yards Set Description EGY
====== ============================== ===
2,200 1 x 2200 on 30:00 Meet Warm-Up EN1
150 1x{1 x 50 on 1:00 200p to foot SP1
{2 x 50 on 1:00 200p SP1
200 1 x 200 on 4:00 EZ REC
9:41 AM 2,550 Yards - Stress Value = 55
Workout #544 - Tuesday, 03 February 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
400 1 x 400 on 6:00 Alt Open/Hand Touch Turn REC
1,800 6 x 300 on 4:00 75Fr-50Fl-50Bk-75Fr-50Bk-50Br- EN1
Slight Descend
4,950 3x{3 x 250 on 3:00 P Desc 100Fr- 50 Back- 100 Fr EN1
{9 x 100 on 1:15 , 1:10, 1:05 w/fins EN2
600 4 x 150 on 2:50 100-1 Pad+1 Fin/ 50 Sw REC
5:49 PM 7,750 Yards - Stress Value = 199
Workout #553 - Wednesday, 04 February 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
600 1 x 600 on 9:00 100 Fr- 50 Stroke REC
600 6 x 100 on 1:30 50K-50 Sw w/ Paddles EN1
700 1 x 700 on 10:00 First 400 75 Fr- 25 Brst EN1
Last 300 50 Brst- 25 Free!
4,000 4x{1 x 500 on 5:30 Fins - Long Walls EN1
{1 x 250 on 3:00 Red EN2
{2 x 125 on 1:30 500 Pace EN3
600 4 x 150 on 3:00 100 1 Fin+1 Paddle-50 Sw EN1
600 6 x 100 on 1:45 75 Kick-25 Sw w/6 Beat Kick EN1
5:47 PM 7,100 Yards - Stress Value = 196
Workout #557 - Thursday, 05 February 2009
Distance
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ==================================== ===
Let most guys come in on their own.
2,000 1 x 2000 on 30:00 Choice REC
7:30 AM 2,000 Yards - Stress Value = 20
Workout #558 - Thursday, 05 February 2009
Distance
2 minutes rest between sets
3:15 PM Start
Yards Set Description EGY
====== ========================================== ===
1,350 1x{1 x 200 on 3:00 Free Relay REC
{1 x 500 on 7:00 Loco K-Sw EN1
{1 x 200 on 3:00 IM EN1
{1 x 50 on 1:00 1 breath each way EN3
{1 x 400 on 6:00 Medley Relay K-Dr-Build EN1
1,800 1x{1 x 300 on 4:00 Fins+Pads Loco K-S EN1
{1 x 400 on 5:00 Pull - Neg Split EN1
{1 x 500 on 6:00 Fins+Pads Every 5th Stroke EN1
{1 x 600 on 6:30 Pull- 50Russian-100Sw EN1
800 1x{4 x 50 on :50 Desc to 500 Pace EN1
{4 x 50 on :45 Hold @500 EN2
{4 x 50 on :40 EN2
{4 x 50 on :35 EN2
200 1 x 200 on 4:00 Easy Kick REC
1,300 2x{1 x 100 on 1:10 + 25 Blue EN1
{1 x 125 on 1:25 + 25 Blue EN1
{1 x 150 on 1:45 + 25 Blue EN1
{1 x 175 on 2:05 + 25 Blue EN1
{1 x 100 on 2:00 IGNORE THIS EN3
200 1 x 200 on 3:00 Longest Walls Ever REC
4:43 PM 5,650 Yards - Stress Value = 129
Workout #566 - Friday, 06 February 2009
Distance
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ====================== ===
1,500 1 x 1500 on 22:00 free EN1
500 1 x 500 on 7:00 EN2 EN2
7:31 AM 2,000 Yards - Stress Value = 50
Workout #562 - Friday, 06 February 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ========================================= ===
1,900 1x{1 x 200 on 3:00 Medley Relay REC
{1 x 400 on 6:00 IM - Kick - Drill REC
{1 x 100 on 2:00 Fly - Dr-Build EN1
{1 x 200 on 3:00 Swim EN1
{1 x 100 on 2:00 Breast - Dr-Build EN1
{1 x 100 on 2:00 Back EN1
{1 x 800 on 12:00 Pull NS EN1
300 6 x 50 on :50 Build Fly 1-3, 4-6 EN1
600 1 x 600 on 15:00 P 200 Fr- 100 Stroke EN1
1,650 3x{3 x 150 on 2:00 Descend 1-3 to EZ Red EN2
{4 x 25 on :30 Build SP3
400 1 x 400 on 8:30 P Every 4th Russian EN1
450 6 x 75 on 1:10 Swim Fast Through Turns EN1
200 1 x 200 on 3:00 Fly w/fins - Light & Easy EN1
200 1 x 200 on 3:00 EZ REC
5:50 PM 5,700 Yards - Stress Value = 139
Workout #570 - Sunday, 08 February 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================ ===
Steenrod & Ross with MD ?
1,200 1 x 1200 on 15:00 400 OpenT; 400 Dr-Stk; 400 K-S REC
1,000 1x{4 x 125 on 2:00 75 1Fin+1Pad - 50 Swim EN1
{4 x 125 on 2:00 75 Russian - 50 Swim EN1
1,500 1x{1 x 800 on 10:00 Neg Split Out 3's, Back 5's EN1
{1 x 400 on 4:00 Neg Split Out 3's, Back 5's EN2
{ Total 400 better than 2nd 400 of 800
{1 x 200 on 2:30 Neg Split EN2
{1 x 100 on 1:30 Easy red EN2
300 1 x 300 on 5:00 Kick 200K + 4x25 K Build EN1
1,700 2x{3 x 250 on 3:00 Desc 1-3 EN1
{ Round 1 Pull; Round 2 Fins+Paddles
{4 x 25 on :30 Build to turn SP3
5:24 PM 5,700 Yards - Stress Value = 120
Workout #577 - Monday, 09 February 2009
Distance
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
Pelka, Maybe Ross?
1,000 1 x 1000 on 14:00 500 Open Turns-250Dr-250K REC
600 8 x 75 on 1:15 25K- 50 Buoy- 25 Build REC
500 4 x 125 on 2:00 Swim from Dive Desc to 500p EN3
500 1 x 500 on 7:00 50 1-Arm, 50 Sw, 100 Kick REC
2,500 1x{6 x 100 on 1:15 Pull EN1
{1 x 100 on 2:00 Fly Strong w/Fins EN3
{5 x 100 on 1:15 Pull EN1
{1 x 100 on 2:00 Fly Strong w/Fins EN3
{4 x 100 on 1:15 Paddles Only EN1
{1 x 100 on 2:00 Free Strong w/Fins EN3
{3 x 100 on 1:15 Paddles Only EN1
{1 x 100 on 2:00 Free Strong w/Fins EN3
{2 x 100 on 1:10 Swim w/Fins EN1
{1 x 100 on 2:00 FAST SP1
600 1 x 600 on 9:00 50 Russian- 100 Back EN1
5:33 PM 5,700 Yards - Stress Value = 133
Workout #581 - Tuesday, 10 February 2009
Distance
2 minutes rest between sets
3:15 PM Start
Yards Set Description EGY
====== ============================================== ===
Smooth Day
1,000 1 x 1000 on 16:00 uw Rec w/Pads, Snorkel, Buoy REC
Alfes, Boyer, Winiecki, VanHuis did 12x75
1,350 3x{3 x 75 on 1:00 Pink EN1
{3 x 75 on :55 Red EN2
400 8 x 50 on 1:00 Stroke-Specific Drill Work EN1
300 1 x 300 on 5:00 Kick - 200 + 4x25 Build EN1
1,000 1 x 1000 on 16:00 uw Rec w/Pads, Fins, Snorkel REC
4:26 PM 4,050 Yards - Stress Value = 75
MIDDLE DISTANCE
Workout #2 - Monday, 22 September 2008Sprint
Mid-Dist-1
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
400 1 x 400 on 7:00 (5 Laps) 200 Fr-200 Stk-Free EN1
640 8 x 80 on 1:15 (1) 40 Drill - 40 Swim EN1
Drills: Odds Russian/ Evens 1-Arm
2,880 1x{3 x 320 on 4:30 (4) Free EN1
{3 x 320 on 5:00 (4) Reverse IM EN1
{3 x 320 on 6:00 (4) Kick w/Board EN1
320 8 x 40 on :40 Desc 1-4, 5-8 EN1
1- Schranck, AdamVH, Busse, Rothenbaum, Tilden, Moravek
2- Pelka, Bax, Healy, Jones, Ross, Varner
3- Drake, Stowe, Schrier, D. Schranck, Boyer, Kordek
4- VanHuis, Ripley, Bendix, Hoover, Plagge, Winiecki
5- Steenrod, Schneider, Coder, Glover, Kowal, Vargas
Out: Alfes, Grandchamp, Jackson, Davis, Pellican, Ortma
7:12 AM 4,240 Yards - Stress Value = 84
Workout #3 - Monday, 22 September 2008
Mid-Dist-2
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
400 1 x 400 on 7:00 (5 Laps) 200 Fr-200 Stk-Free EN1
640 8 x 80 on 1:15 (1) 40 Drill - 40 Swim EN1
Drills: Odds Russian/ Evens 1-Arm
2,880 1x{3 x 320 on 4:30 (4) Free EN1
{3 x 320 on 5:00 (4) Reverse IM EN1
{3 x 320 on 6:00 (4) Kick w/Board EN1
320 8 x 40 on :40 Desc 1-4, 5-8 EN1
1- Schranck, AdamVH, Busse, Rothenbaum, Tilden, Moravek
2- Pelka, Bax, Healy, Jones, Ross, Varner
3- Drake, Stowe, Schrier, D. Schranck, Boyer, Kordek
4- VanHuis, Ripley, Bendix, Hoover, Plagge, Winiecki
5- Steenrod, Schneider, Coder, Glover, Kowal, Vargas
Out: Alfes, Grandchamp, Jackson, Davis, Pellican, Ortma
7:12 AM 4,240 Yards - Stress Value = 84
Workout #6 - Tuesday, 23 September 2008
Mid-Dist-1
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================== ===
400 1 x 400 on 6:00 Open Warm-Up REC
2,500 1x{4 x 200 on 3:00 25K- 100Fr- 50 Stk- 25K EN1
{3 x 100 on 1:30 Keep HR under 32 EN1
{4 x 200 on 3:00 Same EN1
{6 x 100 on 1:30 Same EN1
1,200 16 x 75 on 1:20 See Below REC
1-4 R/L/Swim
5-8 SSS/Swim/SSS- Focus on rolling the body keepi
9-12 50 uw rec-25 Swim
13-16 -50 Free- 25 Stroke
800 8 x 100 on 1:45 K/ R/ L/ K EN1
300 6 x 50 on 1:00 Golf REC
5:30 PM 5,200 Yards - Stress Value = 85
Workout #7 - Tuesday, 23 September 2008
Mid-Dist-2
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================== ===
400 1 x 400 on 6:00 Open Warm-Up REC
2,500 1x{4 x 200 on 3:00 25K- 100Fr- 50 Stk- 25K EN1
{3 x 100 on 1:30 Keep HR under 32 EN1
{4 x 200 on 3:00 Same EN1
{6 x 100 on 1:30 Same EN1
1,200 16 x 75 on 1:20 See Below REC
1-4 R/L/Swim
5-8 SSS/Swim/SSS- Focus on rolling the body keepi
9-12 50 uw rec-25 Swim
13-16 -50 Free- 25 Stroke
800 8 x 100 on 1:45 K/ R/ L/ K EN1
300 6 x 50 on 1:00 Golf REC
5:30 PM 5,200 Yards - Stress Value = 85
Workout #10 - Wednesday, 24 September 2008
Mid-Dist-1
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== =============================================== ===
600 1 x 600 on 10:00 5 Fr, 4 Stk, 3 Fr, 2 Stk, 1 Fr EN1
960 2 x 480 on 7:00 Loco (1-3) Bk-Fr & Br-Fr w/fin EN1
1,920 8 x 240 on 3:30 Odds Fr / Evens Stk-Fr IMO EN1
480 6x{1 x 40 on :45 Strm K 5-4-3 Stroke Cycles EN1
{1 x 40 on :45 Fast-Easy-Fast EN1
640 1 x 640 on 10:00 Pull - Breathe x4-5's EN1
7:15 AM 4,600 Yards - Stress Value = 92
Workout #11 - Wednesday, 24 September 2008
Mid-Dist-2
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== =============================================== ===
600 1 x 600 on 10:00 5 Fr, 4 Stk, 3 Fr, 2 Stk, 1 Fr EN1
960 2 x 480 on 7:00 Loco (1-3) Bk-Fr & Br-Fr w/fin EN1
1,920 8 x 240 on 3:30 Odds Fr / Evens Stk-Fr IMO EN1
480 6x{1 x 40 on :45 Strm K 5-4-3 Stroke Cycles EN1
{1 x 40 on :45 Fast-Easy-Fast EN1
640 1 x 640 on 10:00 Pull - Breathe x4-5's EN1
7:15 AM 4,600 Yards - Stress Value = 92
Workout #15 - Thursday, 25 September 2008
Mid-Dist-1
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
400 1 x 400 on 7:00 6-5-4 ? REC
1,200 4 x 300 on 4:30 IM - Free - Kick EN1
300 12 x 25 on :30 Var Sprint - at least 2 stks SP3
Flip All Turns Today
500 1x{4 x 25 on 1:00 Y-I Drill REC
{8 x 50 on 1:00 @:10 R 25 cobra strike forward EN1
{ 25 BR, focus on undul & drive to a line, w/snorkels
1,500 2x{6 x 100 on 1:20 DPS, 2 touch in & out off wall EN1
{6 x 25 on :30 dolphin kick on side EN1
800 8x{1 on :30 Vertical Kick EN1
{1 x 100 on 1:30 3 cycles fly 3 cycles br EN1
5:26 PM 4,700 Yards - Stress Value = 95
Workout #14 - Thursday, 25 September 2008
Mid-Dist-2
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
400 1 x 400 on 7:00 6-5-4 ? REC
1,200 4 x 300 on 4:30 IM - Free - Kick EN1
300 12 x 25 on :30 Var Sprint - at least 2 stks SP3
Flip All Turns Today
500 1x{4 x 25 on 1:00 Y-I Drill REC
{8 x 50 on 1:00 @:10 R 25 cobra strike forward EN1
{ 25 BR, focus on undul & drive to a line, w/snorkels
1,500 2x{6 x 100 on 1:20 DPS, 2 touch in & out off wall EN1
{6 x 25 on :30 dolphin kick on side EN1
800 8x{1 on :30 Vertical Kick EN1
{1 x 100 on 1:30 3 cycles fly 3 cycles br EN1
5:26 PM 4,700 Yards - Stress Value = 95
Workout #18 - Friday, 26 September 2008
Mid-Dist-1
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
640 1 x 640 on 9:00 5Fr, 4Bk, 3Fr, 2Br, 1 Fr, 1 IM EN1
960 6 x 160 on 2:30 80 1 Fin+1 Pad / 80 Swim EN1
1,600 1 x 1600 on 30:00 K w/Fins 80 Bd-40 Surf-40 Side EN1
Alt - 1200 Kick w/o Fins 40 Brst, 40 Br on Back, 40 Fre
1,680 7 x 240 on 3:30 40 fl/br, 80 Bk, 120 Free EN1
7:22 AM 4,880 Yards - Stress Value = 98
Workout #19 - Friday, 26 September 2008
Mid-Dist-2
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
640 1 x 640 on 9:00 5Fr, 4Bk, 3Fr, 2Br, 1 Fr, 1 IM EN1
960 6 x 160 on 2:30 80 1 Fin+1 Pad / 80 Swim EN1
1,600 1 x 1600 on 30:00 K w/Fins 80 Bd-40 Surf-40 Side EN1
Alt - 1200 Kick w/o Fins 40 Brst, 40 Br on Back, 40 Fre
1,680 7 x 240 on 3:30 40 fl/br, 80 Bk, 120 Free EN1
7:22 AM 4,880 Yards - Stress Value = 98
Workout #25 - Saturday, 27 September 2008
Mid-Dist-1
2 minutes rest between sets
9:00 AM Start
Yards Set Description EGY
====== ======================================== ===
400 1 x 400 on 8:00 Anything you want to do REC
1,500 12 x 125 on 2:00 Snorkel- Scull+OverKick EN1
1-3 - S-K-S-K-S
4-6 K-S-K-S-K
7-9 - 50K - 25 SC- 50 K
10-12 - 50 Scull - 75 Build to Fast
2 Touches Before a Breath
3,000 1x{10 x 100 on 1:30 free EN1
{10 x 100 on 1:20 free EN2
{10 x 100 on 1:10 free EN2
1 on 35:00 Turns
10:51 AM 4,900 Yards - Stress Value = 134
Workout #26 - Saturday, 27 September 2008
Mid-Dist-2
2 minutes rest between sets
9:00 AM Start
Yards Set Description EGY
====== ======================================== ===
400 1 x 400 on 8:00 Anything you want to do REC
1,500 12 x 125 on 2:00 Snorkel- Scull+OverKick EN1
1-3 - S-K-S-K-S
4-6 K-S-K-S-K
7-9 - 50K - 25 SC- 50 K
10-12 - 50 Scull - 75 Build to Fast
2 Touches Before a Breath
3,000 1x{10 x 100 on 1:30 free EN1
{10 x 100 on 1:20 free EN2
{10 x 100 on 1:10 free EN2
1 on 35:00 Turns
10:51 AM 4,900 Yards - Stress Value = 134
Workout #29 - Monday, 29 September 2008
Mid-Dist-1
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ============================================== ===
400 1 x 400 on 6:00 free REC
320 8 x 40 on 1:00 1-Arm / Swim EN1
2,200 11 x 200 on 3:00 Free- Fl/Br- Free- Back- Free EN1
160 4 x 40 on 1:00 20 yds Overkick EN1
480 1 x 480 on 6:00 Pull EN1
960 4x{1 x 160 on 2:00 Drill (1 Fin+1 Paddle) REC
{1 x 80 on 2:00 Swim EN1
7:18 AM 4,520 Yards - Stress Value = 79
Workout #30 - Monday, 29 September 2008
Mid-Dist-2
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ============================================== ===
400 1 x 400 on 6:00 free REC
320 8 x 40 on 1:00 1-Arm / Swim EN1
2,200 11 x 200 on 3:00 Free- Fl/Br- Free- Back- Free EN1
160 4 x 40 on 1:00 20 yds Overkick EN1
480 1 x 480 on 6:00 Pull EN1
960 4x{1 x 160 on 2:00 Drill (1 Fin+1 Paddle) REC
{1 x 80 on 2:00 Swim EN1
7:18 AM 4,520 Yards - Stress Value = 79
Workout #33 - Tuesday, 30 September 2008
Mid-Dist-1
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================= ===
400 1 x 400 on 6:00 6-5-4 REC
600 12 x 50 on :50 IM Switch Fl-Bk/ Bk-Br/ Br-Fr EN1
500 1x{8 x 25 on :25 / :30 EN1
{1 x 300 on 6:00 100 Catch-Up/ 50 Bk/ 50-100 EN1
3,500 2x{8 x 150 on 2:00 75 Fr-75 Bk/ 75 Bk-75 Fr EN2
{ 1-4 HR 26-32/ 5-8 HR 32+
{4 x 100 on 2:00 K 10m u/w Off Walls #1 & 3 EN1
{6 x 25 on :30 Fast to Foot O#Fr E# Bk SP1
500 1 x 500 on 8:00 Mid-Pool Spins w/Dog Collar+ EN1
- - - PM Workout - - -
Guyland - Two rounds of 2 sets x 40 sec x 12 exercises
300 1 x 300 on 20:00 Turn work + front flips REC
5:53 PM 5,800 Yards - Stress Value = 169
Workout #34 - Tuesday, 30 September 2008
Mid-Dist-2
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================= ===
400 1 x 400 on 6:00 6-5-4 REC
600 12 x 50 on :50 IM Switch Fl-Bk/ Bk-Br/ Br-Fr EN1
500 1x{8 x 25 on :25 / :30 EN1
{1 x 300 on 6:00 100 Catch-Up/ 50 Bk/ 50-100 EN1
3,500 2x{8 x 150 on 2:00 75 Fr-75 Bk/ 75 Bk-75 Fr EN2
{ 1-4 HR 26-32/ 5-8 HR 32+
{4 x 100 on 2:00 K 10m u/w Off Walls #1 & 3 EN1
{6 x 25 on :30 Fast to Foot O#Fr E# Bk SP1
500 1 x 500 on 8:00 Mid-Pool Spins w/Dog Collar+ EN1
- - - PM Workout - - -
Guyland - Two rounds of 2 sets x 40 sec x 12 exercises
300 1 x 300 on 20:00 Turn work + front flips REC
5:53 PM 5,800 Yards - Stress Value = 169
Workout #37 - Wednesday, 01 October 2008
Mid-Dist-1
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== =========================================== ===
720 1 x 720 on 10:00 Free-Stroke x/40's IMO EN1
480 1 x 480 on 7:00 40 Drill- 80 Swim (Fr & Bk) REC
3,600 1x{3 x 400 on 5:00 / 5:10/ 5:20/ 5:30 free EN1
{3 x 400 on 5:30 / 5:40/ 5:50/ 6:00 IM EN1
{3 x 400 on 7:00 Kick EN1
Two slowest lanes used fins on kick.
7:11 AM 4,800 Yards - Stress Value = 91
Workout #38 - Wednesday, 01 October 2008
Mid-Dist-2
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== =========================================== ===
720 1 x 720 on 10:00 Free-Stroke x/40's IMO EN1
480 1 x 480 on 7:00 40 Drill- 80 Swim (Fr & Bk) REC
3,600 1x{3 x 400 on 5:00 / 5:10/ 5:20/ 5:30 free EN1
{3 x 400 on 5:30 / 5:40/ 5:50/ 6:00 IM EN1
{3 x 400 on 7:00 Kick EN1
Two slowest lanes used fins on kick.
7:11 AM 4,800 Yards - Stress Value = 91
Workout #41 - Thursday, 02 October 2008
Mid-Dist-1
1 minute rest between sets
3:15 PM Start
Yards Set Description EGY
====== ======================================================== ===
Written by Tom, Butchered by Greg
500 1 x 500 on 8:00 Swim, Every 4th Stroke REC
Talk: Free Speed, Give it Away?, Body Line, Thumb Lock
200 8 x 25 on 1:00 Strmline+OverKick w/Snorkel SP3
Hold Streamline until Kicking is Faster than Gliding
Talk: Quick Feet, Knees to Chest, Reactive Ab Exercises
450 6 x 75 on 1:10 Desc 1-3, Hold 4-5 Open Turns EN1
Talk: Fast Elbow Drive
3,300 6x{1 x 250 on 3:30 IM- xtra Fly & Brst EN1
{3 x 100 on 1:30 Free EN1
Alt is 5x{3x100, 1x250} + Extra 3x100 (3050)
600 1 x 600 on 8:00 25 Scapular Scull/ 50 Pull EN1
Swim into the Walls
2 Touches Before Breath
4:38 PM 5,050 Yards - Stress Value = 100
Workout #42 - Thursday, 02 October 2008
Mid-Dist-2
1 minute rest between sets
3:15 PM Start
Yards Set Description EGY
====== ======================================================== ===
Written by Tom, Butchered by Greg
500 1 x 500 on 8:00 Swim, Every 4th Stroke REC
Talk: Free Speed, Give it Away?, Body Line, Thumb Lock
200 8 x 25 on 1:00 Strmline+OverKick w/Snorkel SP3
Hold Streamline until Kicking is Faster than Gliding
Talk: Quick Feet, Knees to Chest, Reactive Ab Exercises
450 6 x 75 on 1:10 Desc 1-3, Hold 4-5 Open Turns EN1
Talk: Fast Elbow Drive
3,300 6x{1 x 250 on 3:30 IM- xtra Fly & Brst EN1
{3 x 100 on 1:30 Free EN1
Alt is 5x{3x100, 1x250} + Extra 3x100 (3050)
600 1 x 600 on 8:00 25 Scapular Scull/ 50 Pull EN1
Swim into the Walls
2 Touches Before Breath
4:38 PM 5,050 Yards - Stress Value = 100
Workout #45 - Friday, 03 October 2008
Mid-Dist-1
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
5- Winiecki, Schranck, Glover, Steenrod, Pelka, Boyer
4- VanHuis, DougS, Varner, Ross, Alfes, Ripley
3- Jackson, Adam, Isaac, Drake, Davis, Busse
2- Healy, Moravek, Pellican, Stowe, Scheirer, Coder
1- Vargas, Kowal, Schneider, Bendix, Bax, Hoover, Jones
640 1 x 640 on 9:00 5Fr, 4Bk, 3Fr, 2Br, 1 Fr, 1 IM EN1
960 6 x 160 on 2:30 80 1 Fin+1 Pad / 80 Swim EN1
1,920 1 x 1920 on 36:00 K w/Fins 80 Bd-40 Surf-40 Side EN1
Alt - 1200 Kick w/o Fins 40 Brst, 40 Br on Back, 40 Fre
1,440 6 x 240 on 3:30 40 fl/br, 80 Bk, 120 Free EN1
7:24 AM 4,960 Yards - Stress Value = 99
Workout #46 - Friday, 03 October 2008
Mid-Dist-2
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
5- Winiecki, Schranck, Glover, Steenrod, Pelka, Boyer
4- VanHuis, DougS, Varner, Ross, Alfes, Ripley
3- Jackson, Adam, Isaac, Drake, Davis, Busse
2- Healy, Moravek, Pellican, Stowe, Scheirer, Coder
1- Vargas, Kowal, Schneider, Bendix, Bax, Hoover, Jones
640 1 x 640 on 9:00 5Fr, 4Bk, 3Fr, 2Br, 1 Fr, 1 IM EN1
960 6 x 160 on 2:30 80 1 Fin+1 Pad / 80 Swim EN1
1,920 1 x 1920 on 36:00 K w/Fins 80 Bd-40 Surf-40 Side EN1
Alt - 1200 Kick w/o Fins 40 Brst, 40 Br on Back, 40 Fre
1,440 6 x 240 on 3:30 40 fl/br, 80 Bk, 120 Free EN1
7:24 AM 4,960 Yards - Stress Value = 99
Workout #49 - Saturday, 04 October 2008
Mid-Dist-1
1 minute rest between sets
9:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
Combined Workout With Women - Dryland Circuit to Begin
400 1 x 400 on 6:00 6-5-4 Turns EN1
1,200 8 x 150 on 2:30 IM + Drill & Strmline Kick EN1
Rotate through drills by strokes + 25 Streamline Kick
3,600 1x{5 x 200 on 2:30 / 2:40/ 2:50 - Red, HR 32-36 EN2
{3 x 100 on 2:00 Blue- Stroke Mix-In HR 37+ EN3
{4 x 200 on 2:30 / 2:40/ 2:50 EN2
{4 x 100 on 2:00 Blue EN3
{3 x 200 on 2:30 / 2:40/ 2:50 EN2
{5 x 100 on 2:20 Blue (Little Extra Rest) EN3
Split Men & Women | Split Mid-Distance & Sprint
1,200 3 x 400 on 5:00 Pull Desc - Snorkel Optional EN1
#1 Every 4th 1 Breath, #2 Ev 4th Breast; #3 Every 4th !
Sprinters Will Go: 20 x 25 Odds Fast, Evens Scull
10:40 AM 6,400 Yards - Stress Value = 224
Workout #50 - Saturday, 04 October 2008
Mid-Dist-2
1 minute rest between sets
9:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
Combined Workout With Women - Dryland Circuit to Begin
400 1 x 400 on 6:00 6-5-4 Turns EN1
1,200 8 x 150 on 2:30 IM + Drill & Strmline Kick EN1
Rotate through drills by strokes + 25 Streamline Kick
3,600 1x{5 x 200 on 2:30 / 2:40/ 2:50 - Red, HR 32-36 EN2
{3 x 100 on 2:00 Blue- Stroke Mix-In HR 37+ EN3
{4 x 200 on 2:30 / 2:40/ 2:50 EN2
{4 x 100 on 2:00 Blue EN3
{3 x 200 on 2:30 / 2:40/ 2:50 EN2
{5 x 100 on 2:20 Blue (Little Extra Rest) EN3
Split Men & Women | Split Mid-Distance & Sprint
525 7x{1 x 25 on 1:00 Scull REC
{1 x 25 on 1:00 Sprint SP3
{1 x 25 on 1:00 Kick ! SP1
MD-Dist will go 3x400 Pull Desc - Snorkel Optional
#1 Every 4th 1 Breath, #2 Ev 4th Breast; #3 Every 4th !
10:46 AM 5,725 Yards - Stress Value = 219
Workout #53 - Monday, 06 October 2008
Mid-Dist-1
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================= ===
800 1 x 800 on 14:00 Fins+Snorkel EN1
160 Swim- 40 Russian- 40 Breast w/Dolphin
960 4x{3 x 80 on 1:15 Drill REC
{ Free- Half-Catch-Up/ Back- Catch-Up/ Fly- u/w Recovery
3,240 3x{3 x 240 on 3:30 IM (Stroke-Free) EN1
{3 x 120 on 2:20 40 Kick w/Board - 80 Swim EN1
7:24 AM 5,000 Yards - Stress Value = 91
Workout #54 - Monday, 06 October 2008
Mid-Dist-2
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================= ===
800 1 x 800 on 14:00 Fins+Snorkel EN1
160 Swim- 40 Russian- 40 Breast w/Dolphin
960 4x{3 x 80 on 1:15 Drill REC
{ Free- Half-Catch-Up/ Back- Catch-Up/ Fly- u/w Recovery
3,240 3x{3 x 240 on 3:30 IM (Stroke-Free) EN1
{3 x 120 on 2:20 40 Kick w/Board - 80 Swim EN1
7:24 AM 5,000 Yards - Stress Value = 91
Workout #57 - Tuesday, 07 October 2008
Mid-Dist-1
1 minute rest between sets
3:15 PM Start
Yards Set Description EGY
====== ======================================================== ===
"Wet-Land"
600 8x{1 x 75 on 1:00 Swim - Warm-Up REC
{1 on 1:00 MB Squats (4) / HeelTouches(4) EN1
600 8 x 75 on 1:20 -1:30 Kick - Guys Chose Int EN1
Best Kick Set in School History - No Talking - Amazing!
2,575 1x{9 x 100 on 1:20 Threshold Pace EN2
{5 x 50 on 1:00 Blue - 26-30's EN3
{1 x 100 on 2:30 Breast Pull 2up - 1 Down REC
{7 x 100 on 1:20 Last 25 Stroke- Threshold EN2
{5 x 50 on 1:10 Blue - 27-31's EN3
{1 x 125 on 2:00 Breast Pull 2up- 1 Down REC
{5 x 50 on 1:15 From Blocks-Relay Style EN3
75 1 x 75 on 2:00 Reverse Freestyle REC
400 1 x 400 on 6:00 w/Snorkel uw Rec+scull (4th) REC
260 20 x 13 on 1:00 12.5 yard sprints w/fins+Pads SP3
Pure Power - Had them Race one Another
240 20 x 12 on 1:00 Easy REC
5:19 PM 4,750 Yards - Stress Value = 146
Workout #58 - Tuesday, 07 October 2008
Mid-Dist-2
1 minute rest between sets
3:15 PM Start
Yards Set Description EGY
====== ======================================================== ===
"Wet-Land"
600 8x{1 x 75 on 1:00 Swim - Warm-Up REC
{1 on 1:00 MB Squats (4) / HeelTouches(4) EN1
600 8 x 75 on 1:20 -1:30 Kick - Guys Chose Int EN1
Best Kick Set in School History - No Talking - Amazing!
2,575 1x{9 x 100 on 1:20 Threshold Pace EN2
{5 x 50 on 1:00 Blue - 26-30's EN3
{1 x 100 on 2:30 Breast Pull 2up - 1 Down REC
{7 x 100 on 1:20 Last 25 Stroke- Threshold EN2
{5 x 50 on 1:10 Blue - 27-31's EN3
{1 x 125 on 2:00 Breast Pull 2up- 1 Down REC
{5 x 50 on 1:15 From Blocks-Relay Style EN3
75 1 x 75 on 2:00 Reverse Freestyle REC
400 1 x 400 on 6:00 w/Snorkel uw Rec+scull (4th) REC
260 20 x 13 on 1:00 12.5 yard sprints w/fins+Pads SP3
Pure Power - Had them Race one Another
240 20 x 12 on 1:00 Easy REC
5:19 PM 4,750 Yards - Stress Value = 146
Workout #61 - Wednesday, 08 October 2008
Mid-Dist-1
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
480 1 x 480 on 6:00 Loco Free/Stroke REC
480 12 x 40 on 1:00 1-Arm w/Board; 1 Swim; 1 u/w K EN1
1,200 6 x 200 on 3:30 40 Stroke-120 Free-40 uw K EN1
Fins & Snorkels
Gave each lane 1 breath per person + 1. All groups
went over, though Drake's group said they didnt. They
moved on, others did 6x40 set below.
Spent 10 minutes talking about little differences, how
they are college swimmers - no easy ways to success now
240 6 x 40 on 1:00 u/w Streamline Kick w/fins SP1
480 1 x 480 on 7:00 Pull Lungbusters EN1
960 8 x 120 on 2:00 80Free-40 Stroke Dec 1-4, 5-8 EN1
1,150 1 x 1150 on 20:00 After Dryland - See Distance EN1
7:34 AM 4,990 Yards - Stress Value = 105
Workout #62 - Wednesday, 08 October 2008
Mid-Dist-2
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
480 1 x 480 on 6:00 Loco Free/Stroke REC
480 12 x 40 on 1:00 1-Arm w/Board; 1 Swim; 1 u/w K EN1
1,200 6 x 200 on 3:30 40 Stroke-120 Free-40 uw K EN1
Fins & Snorkels
Gave each lane 1 breath per person + 1. All groups
went over, though Drake's group said they didnt. They
moved on, others did 6x40 set below.
Spent 10 minutes talking about little differences, how
they are college swimmers - no easy ways to success now
240 6 x 40 on 1:00 u/w Streamline Kick w/fins SP1
480 1 x 480 on 7:00 Pull Lungbusters EN1
960 8 x 120 on 2:00 80Free-40 Stroke Dec 1-4, 5-8 EN1
1,150 1 x 1150 on 20:00 After Dryland - See Distance EN1
7:34 AM 4,990 Yards - Stress Value = 105
Workout #65 - Thursday, 09 October 2008
Mid-Dist-1
1 minute rest between sets
3:15 AM Start
Yards Set Description EGY
====== ============================================== ===
700 1 x 700 on 12:00 Warm-Up Per Tom REC
20-30 min of stroke work based on strokes
300 1 x 300 on 5:30 50 Catch-Up/ 100 Back EN1
800 8 x 100 on 1:30 25 Free w/Touch & Flip/ EN1
50 Russian- 25 Breast w/Free K
2,200 2x{1 x 175 on 2:40 150 Free- 25 Stroke EN2
{1 x 150 on 2:20 100 Free- 50 Stroke EN2
{1 x 125 on 2:00 50 Free- 75 Stroke EN2
{1 x 100 on 1:30 Stroke EN2
{1 x 100 on 1:20 75 Free- 25 Stroke EN2
{1 x 125 on 1:40 100 Free- 25 Stroke EN2
{1 x 150 on 2:00 125 Free- 25 Stroke EN2
{1 x 175 on 2:20 150 Free- 25 Stroke EN2
550 1 x 550 on 8:30 Actually will do Set 2.5 Times EN2
400 1 x 400 on 6:00 u/w Rec ev 4th Kick Snork+Fins REC
100 4 x 25 on :30 u/w Freestyle REC
200 8 x 25 on 1:00 Streamline+OverKick SP3
128 2x{3 x 13 on :30 50-yard relay sprints SP3
{1 x 25 on 1:00 Sprint Relays SP3
4:55 AM 5,378 Yards - Stress Value = 157
Workout #66 - Thursday, 09 October 2008
Mid-Dist-2
1 minute rest between sets
3:15 AM Start
Yards Set Description EGY
====== ============================================== ===
700 1 x 700 on 12:00 Warm-Up Per Tom REC
20-30 min of stroke work based on strokes
300 1 x 300 on 5:30 50 Catch-Up/ 100 Back EN1
800 8 x 100 on 1:30 25 Free w/Touch & Flip/ EN1
50 Russian- 25 Breast w/Free K
2,200 2x{1 x 175 on 2:40 150 Free- 25 Stroke EN2
{1 x 150 on 2:20 100 Free- 50 Stroke EN2
{1 x 125 on 2:00 50 Free- 75 Stroke EN2
{1 x 100 on 1:30 Stroke EN2
{1 x 100 on 1:20 75 Free- 25 Stroke EN2
{1 x 125 on 1:40 100 Free- 25 Stroke EN2
{1 x 150 on 2:00 125 Free- 25 Stroke EN2
{1 x 175 on 2:20 150 Free- 25 Stroke EN2
550 1 x 550 on 8:30 Actually will do Set 2.5 Times EN2
400 1 x 400 on 6:00 u/w Rec ev 4th Kick Snork+Fins REC
100 4 x 25 on :30 u/w Freestyle REC
200 8 x 25 on 1:00 Streamline+OverKick SP3
128 2x{3 x 13 on :30 50-yard relay sprints SP3
{1 x 25 on 1:00 Sprint Relays SP3
4:55 AM 5,378 Yards - Stress Value = 157
Workout #69 - Friday, 10 October 2008
Mid-Dist-1
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ================================================ ===
480 1 x 480 on 7:00 Loco Free-Stroke EN1
640 8 x 80 on 1:20 O# 1 Fin+1Paddle/ E# Swim REC
4,320 1x{3 x 480 on 6:00 / 6:20/ 6:40 - Free EN1
{3 x 480 on 6:30 / 6:45/ 7:00 - IM EN1
{3 x 480 on 6:30 / 7:00/ 7:30 Kick w/Fins EN1
Bendix, Kowal, Bax, Jones will go 3x400 on 7:00
Pelka, Ross, Glover & Schneider won't go 1x240
240 1 x 240 on 3:30 Russian / Back w/Fins REC
7:07 AM 5,680 Yards - Stress Value = 105
Workout #70 - Friday, 10 October 2008
Mid-Dist-2
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ================================================ ===
480 1 x 480 on 7:00 Loco Free-Stroke EN1
640 8 x 80 on 1:20 O# 1 Fin+1Paddle/ E# Swim REC
4,320 1x{3 x 480 on 6:00 / 6:20/ 6:40 - Free EN1
{3 x 480 on 6:30 / 6:45/ 7:00 - IM EN1
{3 x 480 on 6:30 / 7:00/ 7:30 Kick w/Fins EN1
Bendix, Kowal, Bax, Jones will go 3x400 on 7:00
Pelka, Ross, Glover & Schneider won't go 1x240
240 1 x 240 on 3:30 Russian / Back w/Fins REC
7:07 AM 5,680 Yards - Stress Value = 105
Workout #73 - Saturday, 11 October 2008
Mid-Dist-1
1 minute rest between sets
8:00 AM Start
Yards Set Description EGY
====== ======================================== ===
1 on 45:00 Ultimate or Something Aerobic EN1
Body Fat Testing
400 1 x 400 on 8:30 6-5-4/4-5-6 REC
1,000 8 x 125 on 2:00 25Fr + 1-Hand Flip EN1
50 Russian- 25 Fl/Brst, 12.5 OverK
1,000 5 x 200 on 2:45 Best Average EN3
1,000 1 x 1000 on 12:00 Pull Loco Stroke/Free EN1
400 8 x 50 on 1:00 Kick Desc 1-4; Hold 5-8 EN1
1,000 5 x 200 on 2:45 Free-Stroke Best Average EN3
400 1 x 400 on 8:00 Choice REC
10:12 AM 5,200 Yards - Stress Value = 176
Workout #74 - Saturday, 11 October 2008
Mid-Dist-2
1 minute rest between sets
8:00 AM Start
Yards Set Description EGY
====== ======================================== ===
1 on 45:00 Ultimate or Something Aerobic EN1
Body Fat Testing
400 1 x 400 on 8:30 6-5-4/4-5-6 REC
1,000 8 x 125 on 2:00 25Fr + 1-Hand Flip EN1
50 Russian- 25 Fl/Brst, 12.5 OverK
1,000 5 x 200 on 2:45 Best Average EN3
1,000 1 x 1000 on 12:00 Pull Loco Stroke/Free EN1
400 8 x 50 on 1:00 Kick Desc 1-4; Hold 5-8 EN1
1,000 5 x 200 on 2:45 Free-Stroke Best Average EN3
400 1 x 400 on 8:00 Choice REC
10:12 AM 5,200 Yards - Stress Value = 176
Workout #77 - Monday, 13 October 2008
Mid-Dist-1
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ======================================================= ===
Schneider, Schranck, Drake, Steenrod, VanHuis, VanHuis
400 1 x 400 on 6:00 4-3-2 / 2-3-4 REC
320 8 x 40 on 1:00 Breast 1up2dn, 1-3, 1-4 EN1
Also mix in some breast w/flutter for Drake
200 1 x 200 on 4:00 40 BrstP-40FrPull-80-40 REC
Work Distance Per Stroke - moving hands forward
40 1 x 40 on 1:00 IM - 2 Cyles each Stroke REC
320 8 x 40 on 1:00 Back Drills EN1
Back Drills: Catch-Up, Fast Double-Arm
240 1 x 240 on 4:00 Back Pull - Neg Split EN1
2,400 6 x 400 on 6:00 160 Fr- 40 Bk 160 Fr- 40 Brst EN1
6:58 AM 3,920 Yards - Stress Value = 71
Workout #82 - Monday, 13 October 2008
Mid-Dist-1
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ========================================== ===
400 1 x 400 on 6:00 4-3-2 / 2-3-4 REC
MD-2 will go w/fins K-Sw and IM-Swim
1,000 2 x 500 on 6:30 #1 Loco IM-Fr/ #2 Dr-Swim EN1
500 20 x 25 on :30 Fast - Breathe x4's SP1
2,700 1x{3 x 300 on 3:45 / 4:00/ 4:30 - Desc EN1
{3 x 300 on 4:15 / 4:30/ 4:45 - IM Desc EN2
{3 x 300 on 5:45 / 6:30/ 7:00 Kick Desc 1-3 EN1
1,125 3x{3 x 25 on :30 Scull REC
{3 x 100 on 1:05 / 1:10/ 1:15 EN2
5:30 PM 5,725 Yards - Stress Value = 164
Workout #78 - Monday, 13 October 2008
Mid-Dist-2
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ========================================== ===
1 on 59:59 Weights
400 1 x 400 on 8:00 Warm-Up REC
300 20 x 15 on 1:00 Racks ? - Beth will Devise SP3
7:14 AM 700 Yards - Stress Value = 16
Workout #103 - Monday, 13 October 2008
Mid-Dist-2
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ========================================== ===
1 on 59:59 Weights
400 1 x 400 on 8:00 Warm-Up REC
300 20 x 15 on 1:00 Racks ? - Beth will Devise SP3
7:14 AM 700 Yards - Stress Value = 16
Workout #83 - Monday, 13 October 2008
Mid-Dist-2
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================ ===
400 1 x 400 on 6:00 4-3-2 / 2-3-4 REC
1,000 2 x 500 on 6:30 Fins w/fins K-Sw and IM-Free EN1
500 20 x 25 on :30 Fast - Breathe x4's SP1
2,700 1x{3 x 300 on 3:45 / 4:00/ 4:30 - Desc EN1
{3 x 300 on 4:15 / 4:30/ 4:45 - IM Desc EN2
{3 x 300 on 5:45 / 6:30/ 7:00 Kick Desc 1-3 EN1
1,125 3x{3 x 25 on :30 Scull REC
{3 x 100 on 1:05 / 1:10/ 1:15 EN2
5:30 PM 5,725 Yards - Stress Value = 164
Workout #85 - Tuesday, 14 October 2008
Mid-Dist-1
1 minute rest between sets
3:15 PM Start
Yards Set Description EGY
====== =========================================== ===
1 on 59:59 Dryland
400 1 x 400 on 6:00 6-5-4 / 4-5-6 REC
900 2x{1 x 100 on 1:20 Turns & Touches EN1
{1 x 88 on 1:10 EN1
{1 x 75 on 1:00 EN1
{1 x 62 on :50 EN1
{1 x 50 on :40 EN1
{1 x 38 on :30 EN1
{1 x 25 on :20 EN1
{1 x 12 on :20 EN1
1,500 3x{1 x 200 on 3:00 Broken 500's EN3
{1 x 150 on 2:30 EN3
{1 x 100 on 2:00 EN3
{1 x 50 on 1:30 EN3
1,600 2x{2 x 300 on :40 Pull Back / 3 x 100 Breast EN1
{4 x 50 on 1:00 / :55/ :50/ :45 EN1
Didn't get to below set
0x{1 x 300 on 4:30 P Back/ 3x100 Br/ 6x50 Fly EN1
{1 x 200 on 3:00 25 High Elbow Scull- 75 DPS REC
{4 x 50 on 1:00 / :55/ :50/ :45 EN1
5:16 PM 4,400 Yards - Stress Value = 144
Workout #86 - Tuesday, 14 October 2008
Mid-Dist-2
1 minute rest between sets
3:15 PM Start
Yards Set Description EGY
====== ================================================ ===
1 on 59:59 Dryland
400 1 x 400 on 6:00 6-5-4 / 4-5-6 REC
900 2x{1 x 100 on 1:20 Turns & Touches EN1
{1 x 88 on 1:10 EN1
{1 x 75 on 1:00 EN1
{1 x 62 on :50 EN1
{1 x 50 on :40 EN1
{1 x 38 on :30 EN1
{1 x 25 on :20 EN1
{1 x 12 on :20 EN1
1,500 3x{1 x 200 on 3:00 Broken 500's EN3
{1 x 150 on 2:30 EN3
{1 x 100 on 2:00 EN3
{1 x 50 on 1:30 EN3
1,600 2x{2 x 300 on :40 Pull Back / 3 x 100 Breast EN1
{4 x 50 on 1:00 / :55/ :50/ :45 EN1
Didn't get to below set - did above set instead
0x{1 x 300 on 4:30 P Back/ 3x100 Br/ 6x50 Fly EN1
{1 x 200 on 3:00 25 High Elbow Scull- 75 DPS REC
{4 x 50 on 1:00 / :55/ :50/ :45 EN1
5:16 PM 4,400 Yards - Stress Value = 144
Workout #88 - Wednesday, 15 October 2008
Mid-Dist-1
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== =================================================== ===
480 1 x 480 on 7:00 40 Free- 40 Stroke IMO REC
480 4 x 120 on 2:00 Fins: 40 1-Arm Board + 80 Sw EN1
Drake, Jackson, Alfes, Ross will go to racks first
4 x [120 Back 1 Pad- 1 Fin - 80 Back
8 x 40 1/3 u/w K - 1/3m Dbl Arm - 1/3 OverK or Fly
1,200 3x{1 x 160 on 2:30 20 Br w/Flut+40 Br+ 20 + 80 EN1
{3 x 80 on 1:30 Brst - Descend See Below EN1
1st 40 - 4 Pullouts / 2nd 40 4 Pulls-4 Kicks
Drake, Jackson, Alfes, Ross
180 12 x 15 on 1:15 Racks SP3
1,920 24 x 80 on 1:30 Kick - Descend EN1
7:16 AM 4,260 Yards - Stress Value = 84
Workout #93 - Wednesday, 15 October 2008
Mid-Dist-1
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================= ===
400 1 x 400 on 6:00 6-5-4 / 4-5-6 REC
400 4 x 100 on 1:30 Drill-Bld 75-25, 50-50, 25-75 EN1
200 4 x 50 on :40 Descend 1-4 EN1
1,200 8 x 150 on 2:15 IM - Add Kick & Drill EN1
180 12 x 15 on :45 Odds Sprint Sw/ Evens OverK SP3
600 1x{2 x 100 on 7:30 Stand-Ups SP2
{1 x 200 on 10:00 SP2
{1 x 100 on 7:30 SP2
{2 x 50 on 6:00 SP2
600 1 x 600 on :01 Easy Swim Between Fast REC
900 6 x 150 on 2:30 100 1 Pad- 1 Fin / 50 2 + 2 EN1
5:50 PM 4,480 Yards - Stress Value = 119
Workout #90 - Wednesday, 15 October 2008
Mid-Dist-2
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ============================ ===
1 on 59:59 Weights
400 1 x 400 on 8:00 Warm-Up REC
1,920 24 x 80 on 1:30 Kick Descend EN1
7:29 AM 2,320 Yards - Stress Value = 42
Workout #94 - Wednesday, 15 October 2008
Mid-Dist-2
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================= ===
400 1 x 400 on 6:00 6-5-4 / 4-5-6 REC
400 4 x 100 on 1:30 Drill-Bld 75-25, 50-50, 25-75 EN1
200 4 x 50 on :40 Descend 1-4 EN1
1,200 8 x 150 on 2:15 IM - Add Kick & Drill EN1
180 12 x 15 on :45 Odds Sprint Sw/ Evens OverK SP3
600 1x{2 x 100 on 7:30 Stand-Ups SP2
{1 x 200 on 10:00 SP2
{1 x 100 on 7:30 SP2
{2 x 50 on 6:00 SP2
600 1 x 600 on :01 Easy Swim Between Fast REC
900 6 x 150 on 2:30 100 1 Pad- 1 Fin / 50 2 + 2 EN1
5:50 PM 4,480 Yards - Stress Value = 119
Workout #98 - Thursday, 16 October 2008
Mid-Dist-1
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================= ===
600 1 x 600 on 8:00 Swim-Kick-Stroke - Open Turns EN1
1,000 2 x 500 on 7:00 EN1
Brst: #1 Every 4th Br w/Flutter/ #2 Ev 4th Br 2up2dn
Back: Rev Loco Dr-Sw Catchup, 1-Arm, DblArm Flut, Spin
400 4x{3 x 25 on :45 3pl Catapult + Running Start SP1
{10 on :03 MB Between Leg Passes
{1 x 25 on :45 EZ REC
2,000 2x{4 x 175 on 2:20 Desc to 200 time EN1
{3 x 100 on 2:00 Kick EN1
1,900 1x{1 x 100 on 1:20 free EN1
{1 x 200 on 2:25 EN2
{1 x 300 on 3:30 EN2
{1 x 400 on 4:35 EN2
{1 x 500 on 5:40 EN2
{1 x 300 on 3:20 EN2
{1 x 100 on 1:05 EN2
525 3x{1 x 25 on :30 EZ REC
{3 x 25 on :20 Free - 1 breath fast SP1
{1 x 75 on 1:00 Pull Fast Br x4's SP1
5:42 PM 6,425 Yards - Stress Value = 194
Workout #99 - Thursday, 16 October 2008
Mid-Dist-2
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================= ===
600 1 x 600 on 8:00 Swim-Kick-Stroke - Open Turns EN1
1,000 2 x 500 on 7:00 EN1
Brst: #1 Every 4th Br w/Flutter/ #2 Ev 4th Br 2up2dn
Back: Rev Loco Dr-Sw Catchup, 1-Arm, DblArm Flut, Spin
400 4x{3 x 25 on :45 3pl Catapult + Running Start SP1
{10 on :03 MB Between Leg Passes
{1 x 25 on :45 EZ REC
900 1x{1 x 400 on 7:00 StrmK w/Snorkel, Ev 4th HeadUp EN1
{1 x 300 on 5:00 K 25 R, 25 L, 25 8&8 EN1
{1 x 200 on 3:00 Kick w/Small Board-Timed EN1
1,900 1x{1 x 100 on 1:20 free EN1
{1 x 200 on 2:25 EN2
{1 x 300 on 3:30 EN2
{1 x 400 on 4:35 EN2
{1 x 500 on 5:40 EN2
{1 x 300 on 3:20 EN2
{1 x 100 on 1:05 EN2
525 3x{1 x 25 on :30 EZ REC
{3 x 25 on :20 Free - 1 breath fast SP1
{1 x 75 on 1:00 Pull Fast Br x4's SP1
5:26 PM 5,325 Yards - Stress Value = 172
Workout #105 - Friday, 17 October 2008
Mid-Dist-1
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 Sw-K-Stk Open Turns REC
900 3x{1 x 200 on 4:00 10 yds fly break; fr hand touc EN1
{4 x 12 on :30 12.5 Overkick SP3
{4 x 13 on :30 12.5 Easy Swim REC
3,350 1x{4 x 275 on 3:45 50 Dr- 50 Stk- 50 Dr- 125 Fr EN1
{6 x 175 on 2:30 < Best 200 Time EN3
{4 x 150 on 2:30 Last 25 Stroke Desc to Red EN2
{8 x 75 on 1:30 Last 25 Stroke - Blue EN3
80 8 x 10 on :30 Streamline Kick Races SP3
5:32 PM 4,930 Yards - Stress Value = 174
Workout #106 - Friday, 17 October 2008
Mid-Dist-2
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 Sw-K-Stk Open Turns REC
900 3x{1 x 200 on 4:00 10 yds fly break; fr hand touc EN1
{4 x 12 on :30 12.5 Overkick SP3
{4 x 13 on :30 12.5 Easy Swim REC
3,350 1x{4 x 275 on 3:45 50 Dr- 50 Stk- 50 Dr- 125 Fr EN1
{6 x 175 on 2:30 < Best 200 Time EN3
{4 x 150 on 2:30 Last 25 Stroke Desc to Red EN2
{8 x 75 on 1:30 Last 25 Stroke - Blue EN3
80 8 x 10 on :30 Streamline Kick Races SP3
5:32 PM 4,930 Yards - Stress Value = 174
Workout #109 - Saturday, 18 October 2008
Mid-Dist-1
1 minute rest between sets
8:00 AM Start
Yards Set Description EGY
====== ================================================== ===
1 on 59:59 Dryland
900 6 x 150 on 2:30 K-Dr-Sw EN1
400 4x{ 16 x 25 Variable Sprint
{1 x 25 on :30 Fast SP3
{1 x 25 on :30 Build EN3
{1 x 50 on :30 Easy REC
3,000 1x{8 x 50 on 1:00 Breast Pull EN1
{8 x 25 on :30 Odds Br+Flutter/ Evens Build K EN1
{3 x 100 on 1:35 EN1
{ 25 Fl- 50 Bk- 25 Br/ 50 Bk- 50 Br/ 25 Bk-75 Br
{8 x 50 on 1:00 Brst 2up 2dn EN1
{8 x 25 on :30 Odds Sc / Evens Kick REC
{3 x 150 on 2:30 EN2
{ Fl- Bk- Br/ 25 Fl- 50 Bk- 75 Brst/ 50 Bk- 100 Br
{6 x 50 on 1:00 3K-1 P EN1
{6 x 25 on :30 Scull / Brst+Flutter EN1
{3 x 200 on 2:45 EN2
#1 IM/ #2 25Fl- 25 Bk- 125 Br- 25 Fr/ #3 200 Brst
400 1 x 400 on 6:00 Lungbusters EN1
200 4 x 50 on 4:00 Blocks SP2
400 1 x 400 on 6:00 free REC
10:48 AM 5,300 Yards - Stress Value = 137
Workout #111 - Saturday, 18 October 2008
Mid-Dist-2
1 minute rest between sets
8:00 AM Start
Yards Set Description EGY
====== ============================================ ===
1 on 59:59 Dryland
900 6 x 150 on 2:30 K-Dr-Sw EN1
400 4x{ 16 x 25 Variable Sprint
{1 x 25 on :30 Fast SP3
{1 x 25 on :30 Build EN3
{1 x 50 on :30 Easy REC
3,200 1x{8 x 50 on 1:00 Pipes-Buoy 4 Breaths EN1
{8 x 25 on :30 Odds Br+Flutter/ Evens Build K EN1
{3 x 100 on 1:25 Desc SC+Time EN1
{1 x 50 on 3:00 Fast SP2
{8 x 25 on :30 3 Sculls + 3 Strokes REC
{6 x 75 on 1:20 50 1-Arm Russian - 25 Build EN1
{3 x 150 on 2:30 Descend 1-3 EN2
{1 x 50 on 4:00 Blocks SP2
{1 x 300 on 6:00 P 50 Russian-100 DPS EN1
{6 x 25 on :30 Scull / +2 dolphin K Breakouts EN1
{3 x 200 on 2:45 Desc 1-3 EN2
{1 x 50 on 4:00 Blocks SP2
500 1 x 500 on 7:00 Lungbusters EN1
10:35 AM 5,000 Yards - Stress Value = 132
Workout #115 - Monday, 20 October 2008
Mid-Dist-1
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 10:00 Swim & 1-Arm w/Snorkel REC
400 16 x 25 on :40 4 Sc- 1 Sw- 3- 1- 2- 1- 1- 1 REC
800 8 x 100 on 1:30 25 Fl-75 Bk or 75 Bk-25 Br EN1
2,700 3x{3 x 200 on 3:00 Kick - Swim w/Snorkel EN1
{ 300 below is 200 Free - 100 Stroke
{1 x 300 on 7:00 #1 Pads, #2 Pull, #3 Fins+Pads EN1
7:09 AM 4,500 Yards - Stress Value = 80
Workout #119 - Monday, 20 October 2008
Mid-Dist-1
1 minute rest between sets
4:15 PM Start
Yards Set Description EGY
====== ============================================ ===
400 1 x 400 on 6:00 O# Turns Hand Touch, E# Open REC
1,000 8 x 125 on 2:00 IM w/Extra 25 Drill Choice EN1
300 12 x 25 on :30 Fast w/Fins SP1
3,600 1x{3 x 400 on 4:50 5:00 / 5:20 free - Red EN2
{ Sprinters will Desc 1-3
{3 x 400 on 5:20 / 5:30/ 5:45/ 6:00 IM EN2
{ Select Sprinters will Go 4x100 IM
{3 x 400 on 6:40 / 7:00/ 7:20 EN1
600 4 x 150 on 2:00 100 1-Pad/Fin, 50 2-2 REC
5:46 PM 5,900 Yards - Stress Value = 168
Workout #116 - Monday, 20 October 2008
Mid-Dist-2
1 minute rest between sets
7:00 AM Start
Yards Set Description EGY
====== ==================== ===
800 1 x 800 on :40 free REC
180 12 x 15 on :45 Racks SP3
100 4 x 25 on :45 free SP1
7:15 AM 1,080 Yards - Stress Value = 21
Workout #120 - Monday, 20 October 2008
Mid-Dist-2
1 minute rest between sets
4:15 PM Start
Yards Set Description EGY
====== ============================================= ===
400 1 x 400 on 6:00 O# Turns Hand Touch, E# Open REC
600 6 x 100 on 1:40 + 25 best stk, - 25 worst stk EN1
450 18 x 25 on :30 Fast w/Fins SP1
6 @25, 6 @:30, 6 @:35
3,600 1x{3 x 400 on 4:50 5:00 / 5:20 free - Red EN1
{ Sprinters will Desc 1-3
{3 x 400 on 5:20 / 5:30/ 5:45/ 6:00 IM EN2
{ Select Sprinters will Go 4x100 IM - Desc 1-3
{3 x 400 on 6:40 / 7:00/ 7:20 EN1
600 4 x 150 on 2:00 100 1-Pad/Fin, 50 2-2 REC
5:43 PM 5,650 Yards - Stress Value = 145
Workout #123 - Tuesday, 21 October 2008
Mid-Dist-1
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
400 1 x 400 on 7:00 6-5-4 / 4-5-6 REC
1,200 1x{4 x 100 on 1:30 25 Sc/ 50 Sw/ 25 Scull REC
{4 x 100 on 1:30 25K- 50 Sw- 25 K EN1
{4 x 100 on 1:15 Descend EN1
2,600 2x{1 x 50 on 1:00 Blue EN3
{ Easy 50 @45 After Every 100 + over
{1 x 175 on 2:00 Blue EN3
{1 x 100 on 1:00 Blue EN3
{1 x 125 on 1:20 Blue EN3
{1 x 150 on 1:40 Blue EN3
{1 x 75 on :50 Blue EN3
{1 x 200 on 2:20 Blue EN3
{5 x 25 on :30 Blue EN3
{6 x 50 on 1:00 Easy 50's REC
900 2x{1 x 300 on 4:30 Pull Loco Bk/Fr EN1
{3 x 50 on 1:00 Brst - 3dn1up, 2-1, 1-1 EN1
1 on 15:00 Starts
500 10 x 50 on 1:00 12.5 uwK, 25 Sw, 12.5 OverK EN1
5:46 PM 5,600 Yards - Stress Value = 178
Workout #124 - Tuesday, 21 October 2008
Mid-Dist-2
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
400 1 x 400 on 7:00 6-5-4 / 4-5-6 REC
1,200 1x{4 x 100 on 1:30 25 Sc/ 50 Sw/ 25 Scull REC
{4 x 100 on 1:30 25K- 50 Sw- 25 K EN1
{4 x 100 on 1:15 Descend EN1
2,600 2x{1 x 50 on 1:00 Blue EN3
{ Easy 50 @45 After Every 100 + over
{1 x 175 on 2:00 Blue EN3
{1 x 100 on 1:00 Blue EN3
{1 x 125 on 1:20 Blue EN3
{1 x 150 on 1:40 Blue EN3
{1 x 75 on :50 Blue EN3
{1 x 200 on 2:20 Blue EN3
{5 x 25 on :30 Blue EN3
{6 x 50 on 1:00 Easy 50's REC
900 2x{1 x 300 on 4:30 Pull Loco Bk/Fr EN1
{3 x 50 on 1:00 Brst - 3dn1up, 2-1, 1-1 EN1
1 on 15:00 Starts
500 10 x 50 on 1:00 12.5 uwK, 25 Sw, 12.5 OverK EN1
5:46 PM 5,600 Yards - Stress Value = 178
Workout #127 - Wednesday, 22 October 2008
Mid-Dist-1
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== =================================== ===
600 1 x 600 on 8:00 Choice REC
300 12 x 25 on :35 Mix Kick/Pull EN1
180 12 x 15 on :35 Racks SP3
1,900 1x{4 x 100 on 1:50 Kick - Descend EN1
{4 x 100 on 1:45 EN1
{4 x 100 on 1:40 EN1
{4 x 100 on 1:35 EN1
{1 x 300 on 6:00 Easy 100 in between REC
6:44 AM 2,980 Yards - Stress Value = 54
Workout #128 - Wednesday, 22 October 2008
Mid-Dist-2
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== =================================== ===
600 1 x 600 on 8:00 Choice REC
300 12 x 25 on :35 Mix Kick/Pull EN1
600 1 x 600 on 9:00 Forgot EN1
1,900 1x{4 x 100 on 1:50 Kick - Descend EN1
{4 x 100 on 1:45 EN1
{4 x 100 on 1:40 EN1
{4 x 100 on 1:35 EN1
{1 x 300 on 6:00 Easy 100 in between REC
6:46 AM 3,400 Yards - Stress Value = 59
Workout #131 - Monday, 27 October 2008
Mid-Dist-1
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ============================================== ===
800 1 x 800 on 12:00 Change Every 200 REC
1,200 8 x 150 on 2:20 75K-75 Sw/ 50Russian-100 Sw EN1
2,400 8 x 300 on 4:30 1-4 Stk-K-Fr/ 5-8 Fr-Stk-Fr Pu EN1
500 1 x 500 on 8:00 Open & Hand Touch Turns w/fins REC
7:18 AM 4,900 Yards - Stress Value = 85
Workout #135 - Monday, 27 October 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================== ===
400 1 x 400 on 6:00 Open Turns REC
300 1 x 300 on :40 Breast P Every 4th Free EN1
200 1 x 200 on 3:00 Brst w/Pads+Flutter EN1
500 1 x 500 on 8:00 Back, Fins EN1
100 1 x 100 on :40 Scull/Swim REC
1,500 3 x 500 on 6:00 / 6:20/ 6:40 EN2
5:30- Stephen & Bryan/ 6:00- Ross, VanHuis
6:00- Winiecki, Glover, Drake, Varner, VanHuis, Steenro
6:20- Schneider, Rothenbaum, Pellican, Alfes, Jackson
Schranck, Boyer, Ripley, Coder, Stowe, Davis
6:40- Bendix, Kowal, Hoover, Moravek, Jones (400)
1,500 3 x 500 on 6:40 / 7:00/ 7:20 EN2
6:40- Schranck, Drake, Glover,
VanHuis, Pelka, VanHuis, Steenrod
7:00- Ross, Winiecki, Schneider, Stowe
Ripley, Pellican, Schranck, Varner
Jackson, Alfes, Coder, Boyer
7:20- Rothenbaum, Davis, Scheirer,
Kowal, Moravek, Jones, Hoover
1,500 3 x 500 on 8:30 / 8:30/ 9:15 EN1
400 1 x 400 on 8:00 Warm-Down REC
5:47 PM 6,400 Yards - Stress Value = 179
Workout #132 - Monday, 27 October 2008
Mid-Dist-2
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ====================== ===
1 on 45:00 Weights
1,000 1 x 1000 on 15:00 free EN1
180 1 x 180 on 3:00 Racks SP3
200 1 x 200 on 2:00 DPS REC
7:07 AM 1,380 Yards - Stress Value = 29
Workout #136 - Monday, 27 October 2008
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================== ===
400 1 x 400 on 6:00 Open Turns REC
300 1 x 300 on :40 Breast P Every 4th Free EN1
200 8 x 25 on :30 Strm+OverK SP3
200 2 x 100 on :40 Scull/Swim REC
1,500 3 x 500 on 6:00 / 6:20/ 6:40 EN2
5:30- Stephen & Bryan/ 6:00- Ross, VanHuis
6:00- Winiecki, Glover, Drake, Varner, VanHuis, Steenro
6:20- Schneider, Rothenbaum, Pellican, Alfes, Jackson
Schranck, Boyer, Ripley, Coder, Stowe, Davis
6:40- Bendix, Kowal, Hoover, Moravek, Jones (400)
1,500 3 x 500 on 6:40 / 7:00/ 7:20 EN2
6:40- Schranck, Drake, Glover,
VanHuis, Pelka, VanHuis, Steenrod
7:00- Ross, Winiecki, Schneider, Stowe
Ripley, Pellican, Schranck, Varner
Jackson, Alfes, Coder, Boyer
7:20- Rothenbaum, Davis, Scheirer,
Kowal, Moravek, Jones, Hoover
1,500 3 x 500 on 8:30 / 8:30/ 9:15 EN1
400 1 x 400 on 8:00 Warm-Down REC
5:39 PM 6,000 Yards - Stress Value = 174
Workout #140 - Tuesday, 28 October 2008
Mid-Dist-1
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
500 1 x 500 on 7:00 Every 4th Build to ! EN1
600 1 x 600 on 9:00 100 Pull Breathe x4's + 50 Stk EN1
300 1 x 300 on 5:00 Snorkel K - Swim RedZone EN1
600 4 x 150 on 2:30 50 1-Arm, 75 Swim, 12.5K Fast EN1
4,000 1x{12 x 25 on :30 6 Pull, 6 Kick EN1
{8 x 75 on 1:20 50 Free-Stroke Red EN2
{8 x 50 on 1:00 O# Str @1:10/ E# Free @:50 EN3
{6 x 50 on :45 Stroke Drills EN1
{6 x 100 on 1:20 Stroke-Free @Red EN2
{8 x 75 on 1:20 Free-Stroke Blue EN3
{4 x 100 on 1:45 Drill-Swim Descend to Red EN1
{8 x 100 on 1:50 Blue EN3
300 1 x 300 on 9:00 Drill/Scull Work EN1
5:55 PM 6,300 Yards - Stress Value = 222
Workout #139 - Tuesday, 28 October 2008
Mid-Dist-2
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
500 1 x 500 on 7:00 Every 4th Build to ! EN1
600 1 x 600 on 9:00 100 Pull Breathe x4's + 50 Stk EN1
300 1 x 300 on 5:00 Snorkel K - Swim RedZone EN1
600 4 x 150 on 2:30 50 1-Arm, 75 Swim, 12.5K Fast EN1
4,000 1x{12 x 25 on :30 6 Pull, 6 Kick EN1
{8 x 75 on 1:20 50 Free-Stroke Red EN2
{8 x 50 on 1:00 O# Str @1:10/ E# Free @:50 EN3
{6 x 50 on :45 Stroke Drills EN1
{6 x 100 on 1:20 Stroke-Free @Red EN2
{8 x 75 on 1:20 Free-Stroke Blue EN3
{4 x 100 on 1:45 Drill-Swim Descend to Red EN1
{8 x 100 on 1:50 Blue EN3
300 1 x 300 on 9:00 Scull/Drill Work REC
5:55 PM 6,300 Yards - Stress Value = 219
Workout #144 - Wednesday, 29 October 2008
Mid-Dist-1
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ============================================= ===
200 1 x 200 on 3:00 Choice REC
800 2 x 400 on 6:00 IM - Scull-Swim REC
180 12 x 15 on :40 Racks SP3
800 4 x 200 on 2:45 100 Brst P Dolph Kick/ 100 Fr EN1
1,950 26 x 75 on 1:25 +2 / -2 Seconds Each Round EN1
Down to 1:49 / :59
6:59 AM 3,930 Yards - Stress Value = 72
Workout #147 - Wednesday, 29 October 2008
Mid-Dist-1
1 minute rest between sets
4:30 PM Start
Yards Set Description EGY
====== ========================================== ===
600 1 x 600 on 10:00 Scull - Swim REC
900 6 x 150 on 2:30 50K- 100 IM Sw- 100 Free EN1
120 8 x 15 on 1:00 Running Start/ 3pl Catapult SP3
1,200 12 x 100 on 1:30 Drill- Swim Stk+Free EN1
375 5 x 75 on 5:00 Stand-Ups SP2
450 6 x 75 on 1:00 Easy Inbetween REC
5:57 PM 3,645 Yards - Stress Value = 87
Workout #143 - Wednesday, 29 October 2008
Mid-Dist-2
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ========================================== ===
1 on 45:00 Weights
800 2 x 400 on 6:00 IM - Scull-Swim REC
1,950 26 x 75 on 1:25 +2 / -2 Seconds Each Round EN1
Down to 1:49 / :59
7:19 AM 2,750 Yards - Stress Value = 47
Workout #148 - Wednesday, 29 October 2008
Mid-Dist-2
1 minute rest between sets
4:30 PM Start
Yards Set Description EGY
====== ========================================== ===
600 1 x 600 on 10:00 Scull - Swim REC
900 6 x 150 on 2:30 50K- 100 IM Sw- 100 Free EN1
120 8 x 15 on 1:00 Running Start/ 3pl Catapult SP3
1,200 12 x 100 on 1:30 Drill- Swim Stk+Free EN1
375 5 x 75 on 5:00 Stand-Ups SP2
450 6 x 75 on 1:00 Easy Inbetween REC
5:57 PM 3,645 Yards - Stress Value = 87
Workout #152 - Thursday, 30 October 2008
Mid-Dist-1
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ====================================================== ===
Drake, Schranck
800 8 x 100 on 1:30 / 1:25/ 1:20/ 1:10 Open Turns EN1
3,600 9 x 400 on 6:00 1-3 Desc: K- Free- Stk- Free EN1
Kyle Level Breakouts on K / Stephen 1K-3P + 2K-1P
4-6 300 Free- 100 Off Stroke/ 7-9 Pull Free
Split Pelka, Glover & Ross go w/Drake+Schranck & MD-2
1,000 10 x 100 on 2:00 20K- 80 Swim +4 +6 +8 DolphK EN1
5:28 PM 5,400 Yards - Stress Value = 108
Workout #151 - Thursday, 30 October 2008
Mid-Dist-2
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ====================================================== ===
Ripley, Pellican, Alfes, Boyer, Jackson, Stowe,
Schneider, D-Schranck, Winiecki
800 8 x 100 on 1:30 / 1:25/ 1:20/ 1:10 Open Turns EN1
1,500 6 x 250 on 3:30 Bk 100 1-Arm-50 Sw-50-50 wfins EN1
2,400 1x{4 x 125 on 1:40 Desc 1-4 EN1
{1 on :50 Extra Rest leave on Bottom
{4 x 50 on :50 Fast w/Fins SP1
{4 x 125 on 1:35 Extra :40 Rest EN2
{4 x 125 on 1:30 Extra :30 Rest leave on top EN2
{4 x 125 on 1:25 - One Group may stick w/ 1:30 EN2
{4 x 50 on :50 Fast w/Fins SP1
Split Pelka, Glover & Ross go w/Drake+Schranck & MD-2
1,000 10 x 100 on 2:00 20K- 80 Swim +4 +6 +8 DolphK EN1
5:29 PM 5,700 Yards - Stress Value = 160
Workout #159 - Friday, 31 October 2008
Mid-Dist-1
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ======================================== ===
4,500 1 x 4500 on 1:00 Forgot to write it down EN1
5:46 AM 4,500 Yards - Stress Value = 90
Workout #155 - Friday, 31 October 2008
Mid-Dist-1
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
1,000 1 x 1000 on 15:00 400 Fr 6-5-4/ 3 Bk/ 2 Br/ 1 Fr REC
25K- 25 Dr- 50 Swim
600 1 x 600 on 10:00 50 1&1, 50 1&1 Scull, 50 Swim REC
2,900 1x{13 x 25 on :25 Fly - Fast Breakout EN1
{13 x 50 on 1:00 25 Fly/ 25 Back EN3
{1 x 325 on 5:00 Backstroke Pull - Long Turns EN1
{13 x 75 on 1:00 50 Back Red- 25 Brst Blue EN3
{1 x 325 on 5:00 Breast Double Pullouts EN1
{3 x 100 on 1:50 25 Brst Build - 75 Free Blue EN2
Planned to do 13x100 but air quality was unbearable
5:13 PM 4,500 Yards - Stress Value = 143
Workout #160 - Friday, 31 October 2008
Mid-Dist-2
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ========================== ===
1,500 1 x 1500 on 1:00 Per Beth EN1
180 12 x 15 on :40 Power Racks SP3
5:55 AM 1,680 Yards - Stress Value = 37
Workout #156 - Friday, 31 October 2008
Mid-Dist-2
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
1,000 1 x 1000 on 15:00 400 Fr 6-5-4/ 3 Bk/ 2 Br/ 1 Fr REC
25K- 25 Dr- 50 Swim
600 1 x 600 on 10:00 50 1&1, 50 1&1 Scull, 50 Swim REC
2,900 1x{13 x 25 on :25 Fly - Fast Breakout EN1
{13 x 50 on 1:00 25 Fly/ 25 Back EN3
{1 x 325 on 5:00 Backstroke Pull - Long Turns EN1
{13 x 75 on 1:00 50 Back Red- 25 Brst Blue EN3
{1 x 325 on 5:00 Breast Double Pullouts EN1
{3 x 100 on 1:50 25 Brst Build - 75 Free Blue EN2
Planned to do 13x100 but air quality was unbearable
5:13 PM 4,500 Yards - Stress Value = 143
Workout #162 - Saturday, 01 November 2008
Mid-Dist-1
1 minute rest between sets
6:30 AM Start
Yards Set Description EGY
====== ================================================ ===
1,000 1 x 1000 on 15:00 General Warm-Up REC
900 6 x 150 on 5:00 "Wet Land" EN1
500 1 x 500 on 8:00 "Wet Land" Swim Station REC
Breakfast Upstairs Then Return to Pool
Guys Showed up late, so we standaridzed warm-up
400 1 x 400 on 8:00 Open Turns EN1
800 8 x 100 on 1:30 Drill-Swim EN1
180 2x{1 x 75 on 1:30 Easy Kick REC
{1 x 15 on :40 Streamline + OverKICK SP3
300 12 x 25 on :30 Variable Sprint SP1
500 1 x 500 on 3:00 Racing SP2
2,000 1 x 2000 on 30:00 warm Down REC
8:35 AM 6,580 Yards - Stress Value = 138
Workout #163 - Saturday, 01 November 2008
Mid-Dist-2
1 minute rest between sets
6:30 AM Start
Yards Set Description EGY
====== ================================================ ===
1,000 1 x 1000 on 15:00 General Warm-Up REC
900 6 x 150 on 5:00 "Wet Land" EN1
500 1 x 500 on 8:00 "Wet Land" Swim Station REC
Breakfast Upstairs Then Return to Pool
Guys Showed up late, so we standaridzed warm-up
400 1 x 400 on 8:00 Open Turns EN1
800 8 x 100 on 1:30 Drill-Swim EN1
180 2x{1 x 75 on 1:30 Easy Kick REC
{1 x 15 on :40 Streamline + OverKICK SP3
300 12 x 25 on :30 Variable Sprint SP1
400 1 x 400 on 3:00 Racing SP2
2,000 1 x 2000 on 30:00 warm Down REC
8:35 AM 6,480 Yards - Stress Value = 130
Workout #170 - Monday, 03 November 2008
Mid-Dist-1
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ============================================ ===
1,500 5 x 300 on 5:00 100 Free/ Fl-Bk/ Br-Fr EN1
1,000 5 x 200 on 3:00 Fins 50K- 100Fr- 50Br w/Flut EN1
1,600 4 x 400 on 5:00 25 Stk-50Fr-25 Stk IMO EN1
Work IM Switching
Meeting Topics
- Hope Itinearary (meals)
- Tue & Thu Tom
- Air Quality
- Coach Mailing
- Lake Forest Order
7:02 AM 4,100 Yards - Stress Value = 82
Workout #166 - Monday, 03 November 2008
Mid-Dist-1
1 minute rest between sets
4:10 PM Start
Yards Set Description EGY
====== ============================================== ===
500 1 x 500 on 8:00 Free-Fly-Free-Back-Free REC
1,000 20 x 50 on :50 Kick, :45 Drill, :40 & :35 Sw EN1
Free/ Breast/ Back/ Fly/ Free
2,700 1x{4 x 300 on 3:35 / 3:50/ 4:20 - Free EN2
{3 x 300 on 4:00 / 4:15/ 4:30 - IM EN2
{2 x 300 on 4:45 / 5:00/ 5:30 - Kick EN1
3,000 1x{1 x 500 on 8:00 Broken (100-75-50-25-25-50-75- SP1
{8 x 100 on 1:15 Pull EN1
{8 x 50 on :45 25 Fly Kick - 25 Fly EN1
{8 x 100 on 1:10 Pull EN1
{1 x 500 on 8:00 Broken Again SP2
5:56 PM 7,200 Yards - Stress Value = 231
Workout #171 - Monday, 03 November 2008
Mid-Dist-2
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ========================== ===
1,500 1 x 1500 on 1:00 Per Beth EN1
180 12 x 15 on :40 Power Racks SP3
6:10 AM 1,680 Yards - Stress Value = 37
Workout #167 - Monday, 03 November 2008
Mid-Dist-2
1 minute rest between sets
4:10 PM Start
Yards Set Description EGY
====== ============================================== ===
500 1 x 500 on 8:00 Free-Fly-Free-Back-Free REC
1,000 20 x 50 on :50 Kick, :45 Drill, :40 & :35 Sw EN1
Free/ Breast/ Back/ Fly/ Free
2,700 1x{4 x 300 on 3:35 / 3:50/ 4:20 - Free EN2
{3 x 300 on 4:00 / 4:15/ 4:30 - IM EN2
{2 x 300 on 4:45 / 5:00/ 5:30 - Kick EN1
3,000 1x{1 x 500 on 8:00 Broken (100-75-50-25-25-50-75- SP1
{8 x 100 on 1:15 Pull EN1
{8 x 50 on :45 25 Fly Kick - 25 Fly EN1
{8 x 100 on 1:10 Pull EN1
{1 x 500 on 8:00 Broken Again SP2
5:56 PM 7,200 Yards - Stress Value = 231
Workout #175 - Tuesday, 04 November 2008
Mid-Dist-1
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
1,000 1x{1 x 400 on 6:00 Every 4th 25 Stroke REC
{4 x 100 on 1:30 Stroke - technique EN1
{8 x 25 on :30 Variable Sprint SP3
2,600 2x{6 x 100 on 1:30 O# Stk E# Free - Dr/Sw EN1
{4 x 75 on 1:15 Kick w/Fins EN1
{3 x 125 on 2:00 Stk Fr 100-25, 75-50, 50-75 EN3
{1 x 25 on 1:00 Easy REC
2,600 2x{1 x 400 on 5:00 Swim w/Fins+Paddles EN1
{3 x 150 on 2:15 / 175/ 200 all on 2:15 EN2
{3 x 150 on 2:30 to Blue EN3
150 1 x 150 on :01 IGNORE EN2
1,000 1 x 1000 on 15:00 Pull Rev Loco Stroke Free EN1
5:57 PM 7,350 Yards - Stress Value = 233
Workout #174 - Tuesday, 04 November 2008
Mid-Dist-2
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
1,000 1x{1 x 400 on 6:00 Every 4th 25 Stroke REC
{4 x 100 on 1:30 Stroke - technique EN1
{8 x 25 on :30 Variable Sprint SP3
2,600 2x{6 x 100 on 1:30 O# Stk E# Free - Dr/Sw EN1
{4 x 75 on 1:15 Kick w/Fins EN1
{3 x 125 on 2:00 Stk Fr 100-25, 75-50, 50-75 EN3
{1 x 25 on 1:00 Easy REC
2,600 2x{1 x 400 on 5:00 Swim w/Fins+Paddles EN1
{3 x 150 on 2:15 / 175/ 200 all on 2:15 EN2
{3 x 150 on 2:30 to Blue EN3
150 1 x 150 on :01 IGNORE EN2
1,000 1 x 1000 on 15:00 Pull Rev Loco Stroke Free EN1
5:57 PM 7,350 Yards - Stress Value = 233
Workout #178 - Wednesday, 05 November 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ========================= ===
3,600 1 x 3600 on :40 free EN1
500 1 x 500 on 8:00 Stand-Ups SP2
Beth wrote it
4:11 PM 4,100 Yards - Stress Value = 112
Workout #179 - Wednesday, 05 November 2008
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ========================= ===
3,600 1 x 3600 on :40 free EN1
500 1 x 500 on 8:00 Stand-Ups SP2
Beth wrote it
4:11 PM 4,100 Yards - Stress Value = 112
Workout #184 - Thursday, 06 November 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ========================================= ===
600 1 x 600 on 9:00 Warm-Up in Two Lanes REC
1,000 8 x 125 on 1:35 fins+pads EN1
100 Sw-25 K/ 75-50/ 50-75/ 25-100
800 2x{4 x 25 on :25 Kick Breast EN1
{4 x 25 on :25 Pull Breast EN1
{4 x 50 on 1:30 4 u/w Pullouts+Sprint Brst EN1
2,675 1x{5 x 100 on 1:10 free EN2
{1 x 200 on 3:00 Pull Every 4th Stroke EN1
{4 x 100 on 1:15 Last 25 Stk EN2
{1 x 200 on 3:00 Pull Every 4th Stroke EN1
{3 x 100 on 1:20 Stk-Fr EN2
{1 x 175 on 3:00 Pull Every 4th Scull REC
{2 x 100 on 2:10 from Blocks SP1
{2 x 100 on 2:00 Open Turns EZ REC
{2 x 100 on 2:10 Blocks SP1
{2 x 100 on 2:00 Open Turns EZ REC
{1 x 100 on 1:30 Blocks SP1
175 1 x 175 on 3:00 Scull/Sw REC
750 1x{5 x 50 on :40 Stroke EN2
{4 x 50 on :45 stroke EN2
{3 x 50 on :50 stroke EN2
{2 x 50 on :55 stroke EN1
{1 x 50 on 1:00 stroke fast SP1
200 1 x 200 on 3:00 Scull REC
5:53 PM 6,200 Yards - Stress Value = 167
Workout #182 - Thursday, 06 November 2008
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 Warm-Up in Two Lanes REC
1,000 8 x 125 on 1:35 fins+pads EN1
100 Sw-25 K/ 75-50/ 50-75/ 25-100
1,200 8 x 150 on 2:30 25 Scull- 50 Dr- 75 Sw O#Fr E# EN1
2,575 1x{5 x 100 on 1:10 free EN2
{1 x 200 on 3:00 Pull Every 4th Stroke EN1
{4 x 100 on 1:15 Last 25 Stk EN2
{1 x 200 on 3:00 Pull Every 4th Stroke EN1
{3 x 100 on 1:20 Stk-Fr EN2
{1 x 175 on 3:00 Pull Every 4th Scull REC
{2 x 100 on 2:10 from Blocks SP1
{2 x 100 on 2:00 Open Turns EZ REC
{2 x 100 on 2:10 Blocks SP1
{2 x 100 on 2:00 Open Turns EZ REC
5:29 PM 5,375 Yards - Stress Value = 136
Workout #186 - Friday, 07 November 2008
Mid-Dist-1
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== ======================================== ===
800 2 x 400 on 6:00 im - middle 50 free EN1
900 1 x 900 on 15:00 100 DPS-50 K w/Snorkel EN1
3,000 3 x 1000 on 15:00 Broken 400-300-200-100 EN1
40 Sec inbetween
#1 Pull, #2 Paddles, #3 Fins+Paddles
2,000 4 x 500 on 6:30 Broken 200-150-100-50 EN1
20 Sec Inbetween
#1-2 Pull, #3 Paddles, #4 Fins+Paddles
Eric & Glover did 2x500
Alex and Chris did 2x400 IM's
7:29 AM 6,700 Yards - Stress Value = 134
Workout #190 - Friday, 07 November 2008
Mid-Dist-1
2 minutes rest between sets
5:00 PM Start
Yards Set Description EGY
====== ================================== ===
1,300 1x{1 x 400 on 6:00 free EN1
{4 x 100 on 1:30 Dr-Sw EN1
{10 x 50 on 1:00 Mix EN1
2,400 2x{4 x 150 on 21:30 100 Fr-50 Stk EN1
{4 x 100 on 1:25 / 1:20/ 1:15/ 1:10 EN2
{4 x 50 on 1:00 OverK/ EZ SP3
450 6 x 75 on 1:00 free EN1
30 2 x 15 on 1:00 Blocks SP3
400 1 x 400 on 6:00 Racing SP2
1,500 15 x 100 on 2:00 Warm-Down REC
9:28 PM 6,080 Yards - Stress Value = 155
Workout #188 - Friday, 07 November 2008
Mid-Dist-2
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ========================== ===
1,500 1 x 1500 on 1:00 Per Beth EN1
180 12 x 15 on :40 Power Racks SP3
6:10 AM 1,680 Yards - Stress Value = 37
Workout #192 - Friday, 07 November 2008
Mid-Dist-2
2 minutes rest between sets
5:00 PM Start
Yards Set Description EGY
====== ================================== ===
1,300 1x{1 x 400 on 6:00 free EN1
{4 x 100 on 1:30 Dr-Sw EN1
{10 x 50 on 1:00 Mix EN1
2,400 2x{4 x 150 on 21:30 100 Fr-50 Stk EN1
{4 x 100 on 1:25 / 1:20/ 1:15/ 1:10 EN2
{4 x 50 on 1:00 OverK/ EZ SP3
450 6 x 75 on 1:00 free EN1
30 2 x 15 on 1:00 Blocks SP3
400 1 x 400 on 6:00 Racing SP2
1,500 15 x 100 on 2:00 Warm-Down REC
9:28 PM 6,080 Yards - Stress Value = 155
Workout #194 - Saturday, 08 November 2008
Mid-Dist-1
2 minutes rest between sets
8:00 AM Start
Yards Set Description EGY
====== ================================================== ===
500 1 x 500 on 10:00 Free Play REC
800 2 x 400 on 5:00 IM Mid 50 Free EN1
1,800 12 x 150 on 2:14 1 Fin+1 Paddle EN1
750 1 x 750 on 8:00 200 Free-50 Stroke EN1
4,450 1x{4 x 200 on 2:30 Desc to Red EN1
{4 x 175 on 2:30 Blue EN3
{4 x 150 on 2:15 Desc to Red EN2
{6 x 125 on 2:15 Blue EN3
{8 x 100 on 1:15 Desc 1-4; Hold 5-8 EN2
{8 x 75 on 1:15 w/10 Pull-Ups or Press-Outs EN2
{4 x 50 on 1:00 Drill REC
Wanted to go 8x75's Blue, but air quality too bad
10:09 AM 8,300 Yards - Stress Value = 257
Workout #195 - Saturday, 08 November 2008
Mid-Dist-2
2 minutes rest between sets
8:00 AM Start
Yards Set Description EGY
====== ================================================== ===
500 1 x 500 on 10:00 Free Play REC
1,200 8 x 150 on 2:14 1 Fin+1 Paddle EN1
4,450 1x{4 x 200 on 2:30 Desc to Red EN1
{4 x 175 on 2:30 Blue EN3
{4 x 150 on 2:15 Desc to Red EN2
{6 x 125 on 2:15 Blue EN3
{8 x 100 on 1:15 Desc 1-4; Hold 5-8 EN2
{8 x 75 on 1:15 w/10 Pull-Ups or Press-Outs EN2
{4 x 50 on 1:00 Drill REC
Wanted to go 8x75's Blue, but air quality too bad
9:38 AM 6,150 Yards - Stress Value = 214
Workout #202 - Monday, 10 November 2008
Mid-Dist-1
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== =============================================== ===
900 1 x 900 on 15:00 Every 4th 25 Stroke IMO EN1
800 8 x 100 on 1:30 25K- 25Fr- 25K- 25 Fly EN1
3,600 12 x 300 on 4:00 Desc 1-3 K- IM- Fr #4 Fr <3:09 EN1
7:04 AM 5,300 Yards - Stress Value = 106
Workout #198 - Monday, 10 November 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
1,000 1 x 1000 on 15:00 400 Fr- 300Dr- 200 Sw- 100 K EN1
1,000 10 x 100 on 1:30 IM - 50 Kick- 50 Swim EN1
3,600 1x{4 x 400 on 4:45 / 5:00/ 5:15 EN2
{3 x 400 on 5:10 / 5:25/ 5:40 EN2
{2 x 400 on 6:30 / 7:00/ 7:30 EN1
20 x 50 @1 5 DPS, 2 Fast, 4-2, 3-2, 2-2, 1-2
1,250 1x{15 x 50 on 1:00 free EN1
{10 x 50 on 1:00 fast SP1
5:49 PM 6,850 Yards - Stress Value = 213
Workout #203 - Monday, 10 November 2008
Mid-Dist-2
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== ================================== ===
900 1 x 900 on 15:00 According to Beth EN1
300 1 x 300 on 5:00 According to Beth SP3
1,200 4 x 300 on 3:30 Pull Descend EN1
6:23 AM 2,400 Yards - Stress Value = 54
Workout #199 - Monday, 10 November 2008
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
1,000 1 x 1000 on 15:00 400 Fr- 300Dr- 200 Sw- 100 K EN1
1,000 10 x 100 on 1:30 IM - 50 Kick- 50 Swim EN1
3,600 1x{4 x 400 on 4:45 / 5:00/ 5:15 EN2
{3 x 400 on 5:10 / 5:25/ 5:40 EN2
{2 x 400 on 6:30 / 7:00/ 7:30 EN1
20 x 50 @1 5 DPS, 2 Fast, 4-2, 3-2, 2-2, 1-2
1,250 1x{15 x 50 on 1:00 free EN1
{10 x 50 on 1:00 fast SP1
5:49 PM 6,850 Yards - Stress Value = 213
Workout #205 - Tuesday, 11 November 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
Breaststrokers
600 1 x 600 on 9:00 Every 4th 25 Vert Eggbeater K REC
300 1 x 300 on 5:00 25- u/w pullout, 8 sculls, Fly EN1
u/w pullout, 8 sculls, Breast DPS
1,050 3x{3 x 25 on :30 Rnd 1-2 K, Rnd 3 Dr EN1
{1 x 75 on 1:15 EN1
{3 x 25 on :30 Rnd 1-2 Dr, Rnd 3 Sw EN1
{1 x 125 on 1:45 Rnd 1-2 Dr, Rnd 3 Sw EN1
600 6 x 100 on 1:50 Pull Breaststroke EN1
Double Pullouts - Last 25 Freestyle
3,900 3x{2 x 200 on 3:30 3-1, 2-1, 100 Brst DPS EN1
{2 x 150 on 2:00 O# 100 Fr-50 Br, E# Free EN2
{6 x 100 on 2:00 O# Free, E# Fr-Brst EN3
6:00 PM 6,450 Yards - Stress Value = 212
Workout #211 - Wednesday, 12 November 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================ ===
400 1 x 400 on 6:00 Stk-Fr x25's Open Turns REC
500 4 x 125 on 1:45 1 Fin+1 Paddle EN1
1,200 3x{3 x 100 on 1:40 Kick w/Fins EN1
{4 x 25 on :30 IM w/Fins EN1
4,000 1x{5 x 200 on 2:20 Threshold EN2
{1 x 200 on 5:00 Fast SP1
{4 x 300 on 3:30 Threshold EN2
{1 x 200 on 5:00 Broken 4x50 SP1
{3 x 400 on 4:40 Threshold EN2
{1 x 200 on 5:00 free SP1
500 5x{1 x 25 on :30 Eggbeater EN1
{1 x 75 on 1:30 K- Brst on Back, Piston, Brst REC
96 8 x 12 on :45 Sprint Fly/ Back SP3
5:55 PM 6,696 Yards - Stress Value = 220
Workout #212 - Wednesday, 12 November 2008
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================ ===
400 1 x 400 on 6:00 Stk-Fr x25's Open Turns REC
500 4 x 125 on 1:45 1 Fin+1 Paddle EN1
1,200 3x{3 x 100 on 1:40 Kick w/Fins EN1
{4 x 25 on :30 IM w/Fins EN1
4,000 1x{5 x 200 on 2:20 Threshold EN2
{1 x 200 on 5:00 Fast SP1
{4 x 300 on 3:30 Threshold EN2
{1 x 200 on 5:00 Broken 4x50 SP1
{3 x 400 on 4:40 Threshold EN2
{1 x 200 on 5:00 free SP1
500 5x{1 x 25 on :30 Eggbeater EN1
{1 x 75 on 1:30 K- Brst on Back, Piston, Brst REC
96 8 x 12 on :45 Sprint Fly/ Back SP3
5:55 PM 6,696 Yards - Stress Value = 220
Workout #226 - Thursday, 13 November 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 125Fr-75 IMO Op Turn on Fr REC
500 1 x 500 on 9:00 1 Fin+1 Pad Drill REC
800 8 x 100 on :40 ? EN1
120 10 x 12 on 1:00 Sprint to Rope SP3
3,600 1x{6 x 150 on 1:45 75 Fr Br x4's 5's-25 Stk-50 Fr EN2
{ Last 25 go first 12.5 Phelpsian
{1 x 300 on 5:00 EZ Pull REC
{6 x 150 on 1:45 EN2
{1 x 300 on 5:00 Choice REC
{6 x 150 on 2:00 no fins EN3
{1 x 300 on 5:00 free REC
1,600 4 x 400 on 6:30 IM - Mid 50 Stroke Desc EN1
5:58 PM 7,220 Yards - Stress Value = 199
Workout #227 - Thursday, 13 November 2008
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 125Fr-75 IMO Op Turn on Fr REC
500 1 x 500 on 9:00 1 Fin+1 Pad Drill REC
800 8 x 100 on :40 ? EN1
120 10 x 12 on 1:00 Sprint to Rope SP3
3,600 1x{6 x 150 on 1:45 75 Fr Br x4's 5's-25 Stk-50 Fr EN2
{ Last 25 go first 12.5 Phelpsian
{1 x 300 on 5:00 EZ Pull REC
{6 x 150 on 1:45 EN2
{1 x 300 on 5:00 Choice REC
{6 x 150 on 2:00 no fins EN3
{1 x 300 on 5:00 free REC
1,500 5 x 300 on 4:00 100 Pipes-100DPS-100 Kick EN1
5:52 PM 7,120 Yards - Stress Value = 197
Workout #231 - Friday, 14 November 2008
Mid-Dist-1
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== ============================================= ===
1,000 1 x 1000 on 15:00 Loco Stroke Free REC
3,800 1x{2 x 500 on 5:30 Pull Neg Split - EN1
{8 x 25 on :30 Fly EN1
{2 x 400 on 5:00 100 Pipes, 200 Fr DPS, 100 IM EN1
{6 x 50 on :45 Breast w/Dbl Pullouts EN1
{2 x 300 on 4:00 Every 4th Brst 2up2dn EN1
{4 x 75 on 1:00 Back EN1
{2 x 200 on 2:30 Pull NS EN1
{4 x 50 on :50 Kick EN1
6:52 AM 4,800 Yards - Stress Value = 86
Workout #230 - Friday, 14 November 2008
Mid-Dist-2
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== ============================================= ===
900 1 x 900 on 13:30 Choice REC
900 9 x 100 on 1:30 1-Arm, Kick, 1-Arm, Swim EN1
1,000 4 x 250 on 3:30 Paddles- 100 Fr- 50 K- 100 Fr EN1
700 4 x 175 on 2:20 100 Fr- 75 Back EN1
400 4 x 100 on 1:30 100 Free Desc 1-4 EN1
100 4 x 25 on :30 Variable Sprint SP3
6:55 AM 4,000 Yards - Stress Value = 73
Workout #247 - Monday, 17 November 2008
Mid-Dist-1
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== ============================================ ===
600 1 x 600 on 9:00 IM - Free-Stroke IMO REC
2,100 3x{1 x 400 on 6:00 100 Fr-100 2 Fl-2Brst EN1
{6 x 50 on 1:00 25K- 25 Back EN1
2,400 12 x 200 on 2:30 P 2 @2:30 Pink, 2 @2:25 Red EN1
7:04 AM 5,100 Yards - Stress Value = 96
Workout #249 - Monday, 17 November 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ====================================================== ===
1,000 1 x 1000 on 15:00 4 OpenTurns/ 3 BrstP/ 2 K/1Bld REC
500 1 x 500 on 8:00 Back, Fins EN1
400 16 x 25 on :30 Var Sprint to foot SP3
2,000 4 x 500 on 5:20 / 5:50/ 6:10/ 6:30 EN2
5:20- Stephen & Bryan/ 5:50- Ross, VanHuis
5:50- Winiecki, Glover, Varner, VanHuis, Steenrod
6:10- Rothenbaum, Pellican, Alfes, Jackson, Ripley,
Schranck, Boyer, Ripley, Stowe, Davis
6:30- Bendix, Kowal, Hoover, Moravek, Jones
1,500 3 x 500 on 6:30 / 6:50/ 7:10 EN2
6:30- Schranck, Pelka, Glover, VanHuis, VanHuis,
6:50- Ross, Winiecki, Stowe, Alfes, Coder, Boyer, Jax
Ripley, Pellican, Schranck, Varner
7:10- Rothenbaum, Davis, Scheirer, Kowal, Moravek,
Jones, Hoover
1,000 2 x 500 on 8:30 / 8:30/ 9:15 - Kick EN1
1,500 1 x 1500 on 22:00 Ladder Pull EN1
100 Pink 3's - 300 Red 5's
500 Pink 3's - 400 Red 5's - 200 Pink 3's
6:04 PM 7,900 Yards - Stress Value = 226
Workout #250 - Monday, 17 November 2008
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ====================================================== ===
1,000 1 x 1000 on 15:00 4 OpenTurns/ 3 BrstP/ 2 K/1Bld REC
500 1 x 500 on 8:00 Back, Fins EN1
400 16 x 25 on :30 Var Sprint to foot SP3
2,000 4 x 500 on 5:20 / 5:50/ 6:10/ 6:30 EN2
5:20- Stephen & Bryan/ 5:50- Ross, VanHuis
5:50- Winiecki, Glover, Varner, VanHuis, Steenrod
6:10- Rothenbaum, Pellican, Alfes, Jackson, Ripley,
Schranck, Boyer, Ripley, Stowe, Davis
6:30- Bendix, Kowal, Hoover, Moravek, Jones
1,500 3 x 500 on 6:30 / 6:50/ 7:10 EN2
6:30- Schranck, Pelka, Glover, VanHuis, VanHuis,
6:50- Ross, Winiecki, Stowe, Alfes, Coder, Boyer, Jax
Ripley, Pellican, Schranck, Varner
7:10- Rothenbaum, Davis, Scheirer, Kowal, Moravek,
Jones, Hoover
1,000 2 x 500 on 8:30 / 8:30/ 9:15 - Kick EN1
1,500 1 x 1500 on 22:00 Ladder Pull EN1
100 Pink 3's - 300 Red 5's
500 Pink 3's - 400 Red 5's - 200 Pink 3's
6:04 PM 7,900 Yards - Stress Value = 226
Workout #259 - Tuesday, 18 November 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ====================================================== ===
300 1 x 300 on 5:00 Open Turns Fast Breakouts EN1
500 10 x 50 on :55 4@60, 3@55, 2@50, 1@:45 EN1
900 2x{1 x 200 on 3:00 25 Fl- 50 Bk- 75 Brst- 50 Fr EN1
{1 x 250 on 3:15 Under 200 Time Above EN1
4,800 4x{2 x 400 on 5:15 50 Dr-150 Sw <4:45-4:50 EN1
{1 x 400 on 5:00 Blue EN3
Stephen <3:53, Bryan <3:56, Eric, Alex, Adam <4:04
AdamVH, Steenrod, Ripley <4:15, Boyer <4:21,
Bk/Fr: Winiecki <4:27 Bk/Fr, Jackson 4:03, Alfes 4:10
Alfes & Jackson 350, Alfes All Back
900 6x{1 x 50 on :30 Build up to 100 ! EN1
{1 x 100 on 2:00 Combined with Above SP1
600 1 x 600 on 9:00 Pull 100Fr- 50 Brst REC
6:04 PM 8,000 Yards - Stress Value = 242
Workout #260 - Tuesday, 18 November 2008
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ====================================================== ===
300 1 x 300 on 5:00 Open Turns Fast Breakouts EN1
750 15 x 50 on :55 5@60, 4@55, 3@50, 2@:45 1@40 EN1
400 1 x 400 on 7:00 50 Sc- 50 Sw- 50 Pipes- 50 Sw REC
4,800 4x{2 x 400 on 5:15 50 Dr-150 Sw <4:45-4:50 EN1
{1 x 400 on 5:00 Blue EN3
Stephen <3:53, Bryan <3:56, Eric, Alex, Adam <4:04
AdamVH, Steenrod, Ripley <4:15, Boyer <4:21,
Bk/Fr: Winiecki <4:27 Bk/Fr, Jackson 4:03, Alfes 4:10
Alfes & Jackson 350, Alfes All Back
8 x 100 @1:45 #1 Pi-Pi-Pi-Pu #2 Pu-Pi-Pi-Pu
#3 Pu-Pi-Pu-Pu #4 All Purple (Blocks),
200 1 x 200 on 4:00 Reverse Free - EZ REC
800 1x{4 x 100 on 2:00 Blue EN3
{4 x 100 on 1:50 Pink EN1
5:58 PM 7,250 Yards - Stress Value = 219
Workout #254 - Wednesday, 19 November 2008
Mid-Dist-1
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== ===================================================== ===
900 1 x 900 on 15:00 200 Sw- 100K EN1
570 3x{6 x 15 on :40 Racks- 1 Fr, Fr w/Pads, Brst SP3
{4 x 25 on :30 Build SP3
1,800 4x{1 x 300 on 5:30 Kick (See Below) EN1
{1 x 150 on 2:00 Kick (All Out) EN2
#1 Free Side K 12-6-3 x100's + 150 All Out w/Board
#2 Back Side K 12-6-3 x100's + 150 All Out Strm Back
#3 Fly 6 uw Kicks + 3 Strokes + 150 All Out w/Board
#4 Breast 300 Choice w/o Board + 150 All Out Pull
900 6 x 150 on 2:00 / 1:55/ 1:50 - Br x 3-5-7 EN1
7:06 AM 4,170 Yards - Stress Value = 107
Workout #257 - Wednesday, 19 November 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ====================================================== ===
400 1 x 400 on 7:00 u/w pullout+1stkFly+free REC
Breaststroke Group
600 6 x 100 on 2:00 25 Piston, 25 Horiz Eggbeater EN1
25 Brst on Back, 25 Free
1,350 3x{1 x 25 on :30 Brst P w/Snorkel EN1
{ Keep moving hands forward - no glide, shrug shoulders
{1 x 50 on :45 Brst P w/Snorkel EN1
{1 x 75 on 1:00 Brst P w/Snorkel EN1
{1 x 300 on 5:00 Breast- See Below EN1
#1 150 3K-1p, 100 2K-1p, 50 K-P
#2 100 3K-1P, 100 2K-1P, 100 K-P
#3 50 3K-1P, 100 2K-1P, 150 Breast Build
200 1 x 200 on 10:00 Breast Pullout Work REC
Do some pullouts with stretch cords around feet
2,200 1x{3 x 50 on :45 Desc 1-3 EN2
{4 x 100 on 1:30 O# 75 Bk-25 Br!, E# Free EN2
{3 x 50 on :45 Desc 1-3 EN2
{4 x 100 on 1:30 O# 50 Br-50 Fr! E# Free EN2
{3 x 50 on 1:00 Strong Dbl Pullouts EN3
{4 x 200 on 2:30 25Fr-25Fl- 50Bk- 50Br!-50 Fr EN2
{3 x 50 on :50 Breast Fast EN3
1,000 2 x 500 on 7:00 P #1 Bk-Fr #2 Br-Frw/Fins+Buoy EN1
800 8 x 100 on 1:40 #1 3K-1P #2 2K-1P #3 Perfect! EN1
#4 Free DPS
6:02 PM 6,550 Yards - Stress Value = 175
Workout #255 - Wednesday, 19 November 2008
Mid-Dist-2
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== ===================================================== ===
1 on 45:00 Weights SP1
400 1 x 400 on 10:00 Swim Every 4th Eggbeater K EN1
1,800 4x{1 x 300 on 5:30 Kick (See Below) EN1
{1 x 150 on 2:00 Kick (All Out) EN2
#1 Free Side K 12-6-3 x100's + 150 All Out w/Board
#2 Back Side K 12-6-3 x100's + 150 All Out Strm Back
#3 Fly 6 uw Kicks + 3 Strokes + 150 All Out w/Board
#4 Breast 300 Choice w/o Board + 150 All Out Pull
7:12 AM 2,200 Yards - Stress Value = 56
Workout #263 - Thursday, 20 November 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================== ===
2,000 1 x 2000 on :40 free EN1
300 4 x 75 on 2:00 Turkey Shootout SP2
600 1 x 600 on :40 free REC
4:14 PM 2,900 Yards - Stress Value = 70
Workout #264 - Thursday, 20 November 2008
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================== ===
2,000 1 x 2000 on :40 free EN1
300 4 x 75 on 2:00 Turkey Shootout SP2
600 1 x 600 on :40 free REC
4:14 PM 2,900 Yards - Stress Value = 70
Workout #267 - Friday, 21 November 2008
Mid-Dist-1
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== =========================================== ===
600 1 x 600 on 9:00 100 Free- 50 Stroke EN1
500 1 x 500 on 8:00 K w/fins 100 back, 100 side EN1
800 8 x 100 on 1:30 25 Brst- 50 Fr- 25 Brst EN1
2,800 1x{4 x 250 on 3:00 free Pull EN1
{4 x 200 on 2:30 Back EN1
{4 x 150 on 2:00 Breast Pull EN1
{4 x 100 on 1:30 Fly EN1
500 1 x 500 on 8:00 K Back & Side EN1
180 12 x 15 on :40 Racks SP3
7:16 AM 5,380 Yards - Stress Value = 111
Workout #271 - Friday, 21 November 2008
Mid-Dist-1
2 minutes rest between sets
2:30 PM Start
Yards Set Description EGY
====== ============================================ ===
900 1 x 900 on 12:00 100Fr-100IM-200-100-300-100 REC
Open Turns on Free
2,550 3x{4 x 150 on 2:20 50K-100 Sw/ Dr-Sw/ Desc EN1
{ Work stroke into 25% of above
{5 x 50 on 1:00 Kick EN1
4 x 500's Broken
2,400 4x{1 x 200 on 2:30 40 sec rest EN3
{1 x 150 on 2:00 30 sec rest EN3
{1 x 100 on 1:30 20 sec rest EN3
{1 x 50 on 1:00 EN3
{1 x 100 on 2:00 EZ REC
500 1 x 500 on 8:00 Fins+Pads Loco Back-Free REC
4:15 PM 6,350 Yards - Stress Value = 189
Workout #268 - Friday, 21 November 2008
Mid-Dist-2
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== ========================================= ===
600 1 x 600 on 9:00 100 Free- 50 Stroke EN1
1,200 8 x 150 on 2:30 1 Fin + 1 Paddle EN1
1,350 1x{4 x 75 on 1:30 50 Back Build-25 uw K EN1
{1 x 150 on 2:30 Pull Back EN1
{4 x 75 on 1:30 25 Sw, 25 u/w kick 25 fly EN1
{1 x 150 on 2:30 Pull Free Br x4, x2, x4 EN1
{4 x 75 on 1:30 25 u/w K, 50 Free EN1
{1 x 150 on 2:30 Pull Free EN1
1,600 1x{1 x 400 on 7:00 K 12.5 uw K off Odd Walls EN1
{2 x 200 on 4:00 Kick Neg Split EN1
{8 x 100 on 1:30 Fins+Pads 50 StrmK-50Sw SP1
400 16 x 25 on :45 P Buddy w/no breath EN1
7:27 AM 5,150 Yards - Stress Value = 135
Workout #272 - Friday, 21 November 2008
Mid-Dist-2
2 minutes rest between sets
2:30 PM Start
Yards Set Description EGY
====== ============================================ ===
900 1 x 900 on 12:00 100Fr-100IM-200-100-300-100 REC
Open Turns on Free
2,550 3x{4 x 150 on 2:20 50K-100 Sw/ Dr-Sw/ Desc EN1
{ Work stroke into 25% of above
{5 x 50 on 1:00 Kick EN1
4 x 500's Broken
2,400 4x{1 x 200 on 2:30 40 sec rest EN3
{1 x 150 on 2:00 30 sec rest EN3
{1 x 100 on 1:30 20 sec rest EN3
{1 x 50 on 1:00 EN3
{1 x 100 on 2:00 EZ REC
500 1 x 500 on 8:00 Fins+Pads Loco Back-Free REC
4:15 PM 6,350 Yards - Stress Value = 189
Workout #277 - Sunday, 30 November 2008
Mid-Dist-1
2 minutes rest between sets
6:00 PM Start
Yards Set Description EGY
====== ========================================== ===
600 6 x 100 on 1:20 Open Turns - Desc 1-3, 4-6 REC
500 10 x 50 on :40 Pull Br x4, No last 12.5 REC
800 8 x 100 on 1:40 Kick w/fins Long EN1
500 1 x 500 on 7:00 Fins Loco Russian-Free EN1
2,400 1x{6 x 100 on 1:20 + 100 Easy EN2
{6 x 100 on 1:15 + 100 EZ EN2
{6 x 100 on 1:10 + 100 EZ EN2
{6 x 100 on 1:05 EN2
400 8 x 50 on 1:00 Slow Relay Starts EN1
300 1 x 300 on 5:00 EZ REC
7:30 PM 5,500 Yards - Stress Value = 144
Workout #276 - Sunday, 30 November 2008
Mid-Dist-2
2 minutes rest between sets
6:00 PM Start
Yards Set Description EGY
====== ========================================== ===
600 6 x 100 on 1:20 Open Turns - Desc 1-3, 4-6 REC
500 10 x 50 on :40 Pull Br x4, No last 12.5 REC
800 8 x 100 on 1:40 Kick w/fins Long EN1
500 1 x 500 on 7:00 Fins Loco Russian-Free EN1
2,400 1x{6 x 100 on 1:20 + 100 Easy EN2
{6 x 100 on 1:15 + 100 EZ EN2
{6 x 100 on 1:10 + 100 EZ EN2
{6 x 100 on 1:05 EN2
400 8 x 50 on 1:00 Slow Relay Starts EN1
300 1 x 300 on 5:00 EZ REC
7:30 PM 5,500 Yards - Stress Value = 144
Workout #280 - Monday, 01 December 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
900 3 x 300 on 4:30 100 DPS-100K-100 Bld OpenTurns EN1
2,250 3x{1 x 150 on 2:30 4K Fly/ 3K-1P/ Back CatchUp EN1
{3 x 200 on 2:30 / 2:20/ 2:10 Pull +Extra :30 EN1
200 8 x 25 on :45 FAST SP1
3,600 1x{4 x 100 on 1:30 Fly-Back Blue EN3
{1 x 400 on 6:00 25K-50 Dr-25Sw EN1
{4 x 100 on 1:30 Free Blue EN3
{1 x 400 on 6:00 Pull EN1
{4 x 100 on 1:30 Back-Breast Blue EN3
{1 x 400 on 6:00 IM EN1
{4 x 100 on 1:30 Free Blue EN3
{1 x 400 on 6:00 Pull EN1
{4 x 100 on 1:30 Breast-Free Blue EN3
5:50 PM 6,950 Yards - Stress Value = 227
Workout #281 - Monday, 01 December 2008
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
900 3 x 300 on 4:30 100 DPS-100K-100 Bld OpenTurns EN1
2,000 1x{1 x 2000 on 30:00 TBD EN1
200 8 x 25 on :45 FAST SP1
Rip & Winiecki will go Free on 100's
2,500 1x{4 x 100 on 1:30 Fly-Back Blue EN3
{1 x 300 on 6:00 25 Scull- 50 K- 25 DPS EN1
{4 x 100 on 1:30 Free Blue EN3
{1 x 300 on 6:00 25 Scull-25 Sw-50-50-75-75 EN1
{4 x 100 on 1:30 Back-Breast Blue EN3
{1 x 300 on 6:00 Pull - Every 4th Russian EN1
{4 x 100 on 1:30 Free Blue EN3
200 8 x 25 on :45 Fast Again SP1
5:46 PM 5,800 Yards - Stress Value = 196
Workout #285 - Tuesday, 02 December 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
600 6 x 100 on 1:20 Open Turns Desc 1-3, 4-6 REC
1,200 8 x 150 on 2:30 100 1-Arm/1-Fin + 50 Swim EN1
1,500 3 x 500 on 7:00 #1 BrstP, Brst 3K-1p, 50 Fr EN1
#2 Rev Loco Bk (Wide)-Free / #3 Free NS
400 8 x 50 on :50 K Relaxed Rec/ 12K-3 Strokes EN1
2,400 2x{1 x 150 on 2:15 EASY REC
{1 x 250 on 3:00 free EN2
{1 x 350 on 4:15 free EN2
{1 x 450 on 5:30 free EN2
1,200 4 x 300 on 4:30 Pull Loco Stk-Fr IMO EN1
5:54 PM 7,300 Yards - Stress Value = 179
Workout #287 - Saturday, 13 December 2008
Mid-Dist-1
2 minutes rest between sets
5:00 PM Start
Meters Set Description EGY
====== ============================================== ===
45 Min Yoga stuff - loosen up off plane
500 1 x 500 on 8:00 Free-Stroke x100's REC
1,200 8 x 150 on 2:30 1 Paddle+1 Fin EN1
2,400 4x{1 x 100 on 1:00 IM-Swim EN1
{1 x 200 on 3:00 Descend 1-4 to Red (Lazy T-30) EN1
{1 x 300 on 5:00 Kick-Free-Stroke EN1
6:08 PM 4,100 Meters - Stress Value = 85
Workout #288 - Saturday, 13 December 2008
Mid-Dist-2
2 minutes rest between sets
5:00 PM Start
Meters Set Description EGY
====== ============================================== ===
45 Min Yoga stuff - loosen up off plane
500 1 x 500 on 8:00 Free-Stroke x100's REC
1,200 8 x 150 on 2:30 1 Paddle+1 Fin EN1
2,400 4x{1 x 100 on 1:00 IM-Swim EN1
{1 x 200 on 3:00 Descend 1-4 to Red (Lazy T-30) EN1
{1 x 300 on 5:00 Kick-Free-Stroke EN1
6:08 PM 4,100 Meters - Stress Value = 85
Workout #291 - Sunday, 14 December 2008
Mid-Dist-1
2 minutes rest between sets
7:15 AM Start
Meters Set Description EGY
====== ======================================================= ===
Coaches Overslept on Day #1 !
600 1 x 600 on 9:00 5-4-3 REC
800 8 x 100 on 1:45 1 Fin-1 Paddle EN1
3,600 1x{3 x 400 on 5:30 Descend EN1
{4 x 300 on 4:00 Stk-Fr x50's IMO Desc EN1
{6 x 200 on 2:40 Desc 1-3; Hold 4-6 EN2
200 1 x 200 on 3:00 Racing Game-Each swimmer goes SP3
1/3 Pool. Begin on opposite ends of the pool and race
until group 1 catches group 2. Winner EZ100 Loser 400
8:36 AM 5,200 Meters - Stress Value = 139
Workout #295 - Sunday, 14 December 2008
Mid-Dist-1
2 minutes rest between sets
3:35 PM Start
Meters Set Description EGY
====== ======================================================== ===
Switched to early time at last min (2:45 so only got90)
1,500 3 x 500 on 8:00 #1 Bk-Fr, #2 Russ-Fr, #3 K-Bk EN1
3,750 1x{8 x 50 on 1:00 Kick or 1-Arm Drill w/fins EN1
{8 x 100 on 1:30 Hold HR @32-33 EN2
{7 x 50 on 1:00 Kick or 1-Arm Drill no fins EN1
{8 x 150 on 2:15 Hold HR @33 EN2
{8 x 50 on 1:00 Kick or 1-Arm Drill nofins EN1
{6 x 100 on 1:20 Keep HR @33 EN2
5:02 PM 5,250 Meters - Stress Value = 173
Workout #292 - Sunday, 14 December 2008
Mid-Dist-2
2 minutes rest between sets
7:15 AM Start
Meters Set Description EGY
====== ======================================================= ===
Coaches Overslept on Day #1 !
600 1 x 600 on 9:00 5-4-3 REC
800 8 x 100 on 1:45 1 Fin-1 Paddle EN1
3,600 1x{3 x 400 on 5:30 Descend EN1
{4 x 300 on 4:00 Stk-Fr x50's IMO Desc EN1
{6 x 200 on 2:40 Desc 1-3; Hold 4-6 EN2
200 1 x 200 on 3:00 Racing Game-Each swimmer goes SP3
1/3 Pool. Begin on opposite ends of the pool and race
until group 1 catches group 2. Winner EZ100 Loser 400
8:36 AM 5,200 Meters - Stress Value = 139
Workout #296 - Sunday, 14 December 2008
Mid-Dist-2
2 minutes rest between sets
3:35 PM Start
Meters Set Description EGY
====== ======================================================== ===
Switched to early time at last min (2:45 so only got90)
1,500 3 x 500 on 8:00 #1 Bk-Fr, #2 Russ-Fr, #3 K-Bk EN1
3,100 1x{8 x 50 on 1:00 Kick or 1-Arm Drill w/fins EN1
{8 x 100 on 1:30 Hold HR @32-33 EN2
{7 x 50 on 1:00 Kick or 1-Arm Drill no fins EN1
{8 x 150 on 2:15 Hold HR @33 EN2
{7 x 50 on 1:00 Kick or 1-Arm Drill nofins EN1
4:53 PM 4,600 Meters - Stress Value = 146
Workout #298 - Monday, 15 December 2008
Mid-Dist-1
2 minutes rest between sets
8:00 AM Start
Meters Set Description EGY
====== ======================================================== ===
Breaststrokers w/Greg
Schranck, Bax, Moravek, Coder, Steenrod, Schneider?
VanHuis, H Croix, Mueller, Blatter, Wilkinson, Tiltges?
Run to Pool - 50 Min Dryland
400 1 x 400 on 7:00 Brst Pull - Every 4th Free EN1
600 4 x 150 on 2:30 100 Dolp K w/Board + 50 w/o EN1
Press Chest & Initiate Pull/Scull
50 1x{1 x 25 on 1:00 uw Pulldowns w/Paddles EN1
{8 on :45 u/w Pullout w/Pads + Vert Kick
{ #1-4 16 Eggbeater Kicks - #5-8 8 Brst Kicks
{1 x 25 on 1:00 u/w Pulldowns w/paddles EN1
800 8 x 100 on 1:40 2 Br+2 Fly w/Dolphin+Fins EN1
Throw Chest/Hands Forward
1,500 3x{4 x 50 on 1:00 Rnd 1- Pull, 2-Kick, 3-2up 2dn EN1
{3 x 100 on 1:45 Descend 1-3 Brst EN2
300 1 x 300 on 6:00 Backstroke w/Fins Wide Pull EN1
9:23 AM 3,650 Meters - Stress Value = 100
Workout #306 - Monday, 15 December 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
Glover,Pelka,Ross,Schranck,Steenrod,VanHuis,VanHuis
500 1 x 500 on 6:00 Open Turns REC
400 4 x 100 on 1:30 K-S x25's EN1
500 1 x 500 on 8:00 P 100 Brst-100Fr (except Brst) REC
1 on 6:00 400 Medley Relay-3:20.93
1,800 12 x 150 on 1:50 Just Make - Extend Streamlines EN1
600 4x{1 x 100 on 1:15 Strong EN2
{1 x 50 on 1:15 Hammer Down SP1
600 1 x 600 on 10:00 Pull 25 Bk-50 Br- 75 Free REC
600 4 x 150 on 2:15 125Fr-25K/ 100-50/ 75-75/ 50-1 EN1
600 4x{1 x 100 on 1:15 Strong EN2
{1 x 50 on 1:15 Hamnmer Down SP1
1,000 1 x 1000 on 18:00 25 uwrec, 50 Left, 25 Free REC
6:01 PM 6,600 Yards - Stress Value = 138
Workout #311 - Monday, 15 December 2008
Mid-Dist-2
1 minute rest between sets
8:00 AM Start
Meters Set Description EGY
====== ====================================================== ===
Backstrokers w/Guy
1,200 1x{1 x 400 on 8:00 free REC
{6 x 100 on 1:40 Alt K/S D/S
{4 x 50 on 1:00 d 1-4 REC
2,400 2x{6 x 50 on 1:00 Fast to the boards
{6 x 100 on 1:45 back EN1
{ alt D/S and K/S
{6 x 50 on 1:00 back EN1
6 fast Strokes EZ build from mid pool to Great Finish
1,200 8 x 150 on 2:20 back
Odd: 50 Drill 50 swim good Tech 50 Build
Even: 50 Kcik 100 build
400 2 x 200 on 4:00 Choice REC
kick under water 15m swim EZ
swim
swim over Kick in middle
Swim
9:37 AM 5,200 Meters - Stress Value = 49
Workout #308 - Monday, 15 December 2008
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================== ===
Alfes,Drake,Jax,Rip,Schneider,Doug,Stowe,Winiecki
500 1 x 500 on 6:00 Open Turns REC
400 4 x 100 on 1:30 K-S x25's EN1
500 1 x 500 on 8:00 P 100 Brst-100Fr (except Brst) REC
1 on 6:00 400 Medley Relay-3:20.93
1,800 12 x 150 on 1:50 Just Make - Extend Streamlines EN1
600 4x{1 x 100 on 1:15 Strong EN2
{1 x 50 on 1:15 Hammer Down SP1
600 1 x 600 on 10:00 Pull 25 Bk-50 Br- 75 Free REC
Decide what to do with Ripley, Winiecki, Schranck
600 4x{1 x 75 on 1:15 Crash & Burn SP2
{1 x 75 on 3:15 EZ REC
200 1 x 200 on 4:00 25 uwrec, 50 Left, 25 Free REC
Weights
5:44 PM 5,200 Yards - Stress Value = 117
Workout #312 - Tuesday, 16 December 2008
Mid-Dist-1
2 minutes rest between sets
6:30 AM Start
Meters Set Description EGY
====== ============================================ ===
Recover Workout
600 1 x 600 on 10:00 swim REC
800 8 x 100 on 1:35 1st 50 breathe 3s/4s, 2nd 50 EN1
breath 5/6s
400 1 x 400 on 7:00 do underwater pullout halway REC
down the pool
1,200 6 x 200 on 2:00 Pull, 50 BK 50 FR EN1
1,000 2x{6 x 50 on 1:00 kick, middle 25 EN1
{1 x 200 on 3:00 pull with snorkel EN1
600 1 x 600 on 10:00 Fartlek - trailer starts to EN1
pass at each 50
7:50 AM 4,600 Meters - Stress Value = 90
Workout #313 - Tuesday, 16 December 2008
Mid-Dist-2
2 minutes rest between sets
6:30 AM Start
Meters Set Description EGY
====== ============================================ ===
Recover Workout
600 1 x 600 on 10:00 swim REC
800 8 x 100 on 1:35 1st 50 breathe 3s/4s, 2nd 50 EN1
breath 5/6s
400 1 x 400 on 7:00 do underwater pullout halway REC
down the pool
1,200 6 x 200 on 2:00 Pull, 50 BK 50 FR EN1
1,000 2x{6 x 50 on 1:00 kick, middle 25 EN1
{1 x 200 on 3:00 pull with snorkel EN1
600 1 x 600 on 10:00 Fartlek - trailer starts to EN1
pass at each 50
7:50 AM 4,600 Meters - Stress Value = 90
Workout #316 - Wednesday, 17 December 2008
Mid-Dist-1
2 minutes rest between sets
6:00 AM Start
Meters Set Description EGY
====== ============================================== ===
950 1x{1 x 500 on 6:30 Free - Wednesday Order REC
{1 x 200 on 3:00 IM - Wednesday Order REC
{1 x 50 on 1:00 Free - Wednesday Order REC
{1 x 200 on 3:00 Med Relay - EZ-Fast SP3
4,100 1x{4 x 350 on 5:00 Fl-100 Fr-Back-100 Fr- Br Desc EN1
{6 x 250 on 3:45 Pull Desc Last 50 Stroke/Russi EN1
{8 x 150 on 2:35 Blue - 8-10 Sec Under Goal 200 EN3
2,400 1x{8 x 100 on 1:45 Kick-Swim EN1
{6 x 200 on 3:00 Desc Pull 1-4 EN1
{4 x 100 on 1:45 Blue EN3
400 Free Relay Select: 3:04.62 LC-A: 3:29.66
800 Free Relay Select: 6:51.12 LC-A: 7:43.73
400 Med Relay Select: 3:25.85 LC-A: 3:54.74
8:01 AM 7,450 Meters - Stress Value = 230
Workout #320 - Wednesday, 17 December 2008
Mid-Dist-1
2 minutes rest between sets
3:00 PM Start
Yards Set Description EGY
====== ============================================== ===
700 1x{1 x 450 on 6:00 Snake Swim REC
{1 x 250 on 4:00 Follow Isaac Swim REC
600 24 x 25 on :30 1 StrmK, 1 OverK, Sw w/6Beat EN1
2,400 4x{8 x 25 on :30 Stroke IMO EN1
{4 x 100 on 1:30 / 1:25/ 1:20/ 1:15 Rotate Lead EN1
1,300 1 x 1300 on 16:00 Forgot EN1
1 on 6:00 Float REC
4:30 PM 5,000 Yards - Stress Value = 92
Workout #317 - Wednesday, 17 December 2008
Mid-Dist-2
2 minutes rest between sets
6:00 AM Start
Meters Set Description EGY
====== ================================================== ===
Start Isaac over here or bring him over for 200's
950 1x{1 x 500 on 6:30 Free - Wednesday Order REC
{1 x 200 on 3:00 IM - Wednesday Order REC
{1 x 50 on 1:00 Free - Wednesday Order REC
{1 x 200 on 3:00 Med Relay - EZ-Fast SP3
3,800 1x{4 x 350 on 5:00 Fl-100 Fr-Back-100 Fr- Br Desc EN1
{6 x 250 on 3:45 Pull Desc Last 50 Stroke/Russi EN1
{6 x 150 on 2:35 Blue - 8-10 Sec Under Goal 200 EN3
MD-2 Moves over to Sprint Side after Six
400 8 x 50 on 1:00 EZ-Fast-EZ SP3
450 3x{1 x 75 on 1:00 Fast! SP1
{1 x 25 on :40 EZ REC
{1 x 50 on 1:00 FAST! SP1
800 1 x 800 on 12:00 Drill TBD REC
1 on 50:00 Weights
400 Free Relay Select: 3:04.62 LC-A: 3:29.66
800 Free Relay Select: 6:51.12 LC-A: 7:43.73
400 Med Relay Select: 3:25.85 LC-A: 3:54.74
8:38 AM 6,400 Meters - Stress Value = 193
Workout #321 - Wednesday, 17 December 2008
Mid-Dist-2
2 minutes rest between sets
3:00 PM Start
Yards Set Description EGY
====== ============================================== ===
700 1x{1 x 450 on 6:00 Snake Swim REC
{1 x 250 on 4:00 Follow Isaac Swim REC
600 24 x 25 on :30 1 StrmK, 1 OverK, Sw w/6Beat EN1
2,400 4x{8 x 25 on :30 Stroke IMO EN1
{4 x 100 on 1:30 / 1:25/ 1:20/ 1:15 Rotate Lead EN1
1,300 1 x 1300 on 16:00 Forgot EN1
1 on 6:00 Float REC
4:30 PM 5,000 Yards - Stress Value = 92
Workout #324 - Thursday, 18 December 2008
Mid-Dist-1
2 minutes rest between sets
6:00 AM Start
Yards Set Description EGY
====== ============================================= ===
600 1 x 600 on 8:00 50K- 25 Dr- 25 Swim REC
400 1 x 400 on 6:00 1 Arm, 100 Fr, 50 Brst EN1
800 2 x 400 on 5:30 Every 4th Brst #1 Bk, #2 Fr EN1
200 4 x 50 on 1:00 2 ! 2 EZ 4! 2 EZ 6!... SP3
2,700 1x{12 x 50 on :35 / :40 EN2
{1 x 300 on 6:00 Kick-Swim w/Board EN1
{3 x 200 on 2:40 / 2:50 EN2
{1 x 300 on 5:00 Drill EN1
{4 x 150 on 1:50 / 2:00 EN2
{1 x 300 on 5:00 EZ REC
400 8 x 50 on 1:00 Variable Sprintx 1/3's Fin+Pad SP1
40 4 x 10 on 1:00 Relay Start Relays SP3
7:32 AM 5,140 Yards - Stress Value = 151
Workout #327 - Thursday, 18 December 2008
Mid-Dist-1
2 minutes rest between sets
3:00 PM Start
Yards Set Description EGY
====== ============================================== ===
750 6 x 125 on 1:45 Hand T/ Open/ Flip/ Flip-25Stk EN1
2,500 1x{1 x 2500 on 35:00 Descent to Hell EN2
{ Begin w/150 @2:00 subtract 5 sec each repeat
{1 on 1:00
3:49 PM 3,250 Yards - Stress Value = 115
Workout #325 - Thursday, 18 December 2008
Mid-Dist-2
2 minutes rest between sets
6:00 AM Start
Yards Set Description EGY
====== ============================================= ===
600 1 x 600 on 8:00 50K- 25 Dr- 25 Swim REC
400 1 x 400 on 6:00 1 Arm, 100 Fr, 50 Brst EN1
800 2 x 400 on 5:30 Every 4th Brst #1 Bk, #2 Fr EN1
200 4 x 50 on 1:00 2 ! 2 EZ 4! 2 EZ 6!... SP3
2,700 1x{12 x 50 on :35 / :40 EN2
{1 x 300 on 6:00 Kick-Swim w/Board EN1
{3 x 200 on 2:40 / 2:50 EN2
{1 x 300 on 5:00 Drill EN1
{4 x 150 on 1:50 / 2:00 EN2
{1 x 300 on 5:00 EZ REC
400 8 x 50 on 1:00 Variable Sprintx 1/3's Fin+Pad SP1
40 4 x 10 on 1:00 Relay Start Relays SP3
7:32 AM 5,140 Yards - Stress Value = 151
Workout #333 - Friday, 19 December 2008
Mid-Dist-1
2 minutes rest between sets
6:00 AM Start
Yards Set Description EGY
====== ============================================== ===
1,000 1x{1 x 400 on 6:00 Swim REC
{4 x 100 on 1:45 Russian-Swim EN1
{4 x 50 on 1:00 Variable Sprint SP1
500 1 x 500 on 8:00 Pull Loco Free-Primary Stk EN1
Flyers will go 4-Kick Fly
600 12 x 50 on 1:00 15m u/w K, 15m fly, 20 EZ EN1
3,200 8x{2 x 100 on 2:00 O# 1 Fin+Paddle E# K-S fin+pad EN1
{1 x 200 on 3:15 100 Fr- 100 Brst w/Dolphin K EN1
Split Distance & Mid-Distance
1,200 4x{4 x 50 on 1:00 Kick Descend EN1
{1 x 100 on 2:00 DPS EN1
8:07 AM 6,500 Yards - Stress Value = 134
Workout #337 - Friday, 19 December 2008
Mid-Dist-1
2 minutes rest between sets
3:00 PM Start
Yards Set Description EGY
====== ======================================================== ===
1,200 1x{1 x 200 on 3:00 Fly EN1
{1 x 100 on 2:00 Back EN1
{1 x 100 on 2:00 Breast EN1
{1 x 800 on 12:00 Free Relay EN1
2,400 4 x 600 on 7:30 Pull Descend EN1
600 12 x 50 on 1:15 Scull/Kick w/fins+couple strok EN1
1,800 9 x 200 on 3:00 "The Fly Set" EN2
#1 Free / #2 175 Free-25 Fly/ #3 150 Free-50 Fly
#4 125 Fr-75 Fly #5 100 Free-100 Fly #6 75 Free-125 Fly
#7 50 Fr-150 Fly #8 25 Fr-175 Fly #9 200 Fly
400 1 x 400 on 7:00 Recovery REC
500 1x{15 x 25 on :30 5-1, 4-1, 3-1, 2-1, 1-1 EN1
{5 x 25 on :30 SP1
4:58 PM 6,900 Yards - Stress Value = 176
Workout #334 - Friday, 19 December 2008
Mid-Dist-2
2 minutes rest between sets
6:00 AM Start
Yards Set Description EGY
====== ================================== ===
1,000 1x{1 x 400 on 6:00 Swim REC
{4 x 100 on 1:45 Russian-Swim EN1
{4 x 50 on 1:00 Variable Sprint SP1
900 3x{4 x 50 on 1:15 Kick Descend 1-4 EN1
{1 x 100 on 2:00 Swim DPS EN1
200 4 x 50 on 1:00 1-Arm Count Strokes EN1
Coder, Moravek, Bax Brst 3K-1P
1,600 4x{1 x 200 on 3:00 Pink EN1
{4 x 50 on :50 Red DPS EN2
800 8 x 100 on 2:00 1 Fin + 1 Paddle EN1
7:32 AM 4,500 Yards - Stress Value = 110
Workout #338 - Friday, 19 December 2008
Mid-Dist-2
2 minutes rest between sets
3:00 PM Start
Yards Set Description EGY
====== ======================================================== ===
1,200 1x{1 x 200 on 3:00 Fly EN1
{1 x 100 on 2:00 Back EN1
{1 x 100 on 2:00 Breast EN1
{1 x 800 on 12:00 Free Relay EN1
1,200 12 x 100 on 1:45 O# 75k-25Sw/ E# IM EN1
600 12 x 50 on 1:15 Scull/Kick w/fins+couple strok EN1
1,800 9 x 200 on 3:00 "The Fly Set" EN2
#1 Free / #2 175 Free-25 Fly/ #3 150 Free-50 Fly
#4 125 Fr-75 Fly #5 100 Free-100 Fly #6 75 Free-125 Fly
#7 50 Fr-150 Fly #8 25 Fr-175 Fly #9 200 Fly
400 1 x 400 on 7:00 Recovery REC
500 1x{15 x 25 on :30 5-1, 4-1, 3-1, 2-1, 1-1 EN1
{5 x 25 on :30 SP1
4:49 PM 5,700 Yards - Stress Value = 152
Workout #342 - Saturday, 20 December 2008
Mid-Dist-1
2 minutes rest between sets
8:00 AM Start
Meters Set Description EGY
====== ============================================= ===
500 1 x 500 on 7:00 Choice SC as they pull covers REC
400 1 x 400 on 6:00 S-K-S Kick under covers EN1
1,600 2 x 800 on 12:00 #1 u/w Rec #2 Russian w/fins EN1
1,400 4x{3 x 50 on :50 Drill Primary Stroke EN1
{2 x 100 on 1:30 75 Free-25 Stroke Build EN1
600 4x{1 x 100 on 1:20 Build EN2
{1 x 50 on 1:20 Fast EN3
300 1 x 300 on 5:00 u/w Recovery Back REC
400 2x{1 x 100 on 2:00 Kick EN1
{4 x 25 on :30 Variable Sprint EN1
600 4x{1 x 100 on 1:20 Build EN2
{1 x 50 on 1:20 Fast EN3
400 1 x 400 on 6:00 Easy REC
9:56 AM 6,200 Meters - Stress Value = 158
Workout #343 - Saturday, 20 December 2008
Mid-Dist-2
2 minutes rest between sets
8:00 AM Start
Meters Set Description EGY
====== ========================================== ===
1 on 59:59 Lift First EN1
1,000 1 x 1000 on 15:00 uw Recovery w/fins REC
300 1 x 300 on 5:00 u/w Recovery Back w/fins REC
400 2 x 200 on 3:00 u/w Recovery IM REC
200 1 x 200 on 3:00 Kick Bounce in Mid-Pool REC
600 6 x 100 on 1:30 1 Paddle 50 1-Arm, 50 Swim EN1
9:46 AM 2,500 Meters - Stress Value = 33
Workout #347 - Monday, 22 December 2008
Mid-Dist-1
2 minutes rest between sets
8:00 AM Start
Meters Set Description EGY
====== ================================ ===
600 1 x 600 on 9:00 Free-Stroke IMO EN1
800 16 x 50 on :50 Drill &/or Stroke EN1
5,700 1x{8 x 100 on 1:45 Stroke Free EN1
{4 x 200 on 2:30 Pull EN1
{8 x 100 on 1:40 Fins + Paddles EN1
{3 x 300 on 3:40 Pull EN1
{8 x 100 on 1:30 Free-Stroke EN1
{8 x 200 on 2:30 Pull EN1
300 2x{1 x 100 on 2:00 DPS EN1
{1 x 50 on 1:00 Piston Kick SP1
9:56 AM 7,400 Meters - Stress Value = 169
Workout #351 - Monday, 22 December 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ====================================== ===
400 1 x 400 on 6:00 Open Turns REC
300 1 x 300 on 5:00 Breast- Every 4th Free EN1
400 1 x 400 on 5:00 Back - Every 4th Fly EN1
3,000 1x{3 x 500 on 6:20 free - Pull Descend EN1
{3 x 500 on 7:00 IM EN2
2,400 1x{3 x 400 on 5:00 free EN2
{3 x 400 on 5:40 IM EN2
1,800 1x{3 x 300 on 4:00 free EN2
{3 x 300 on 4:20 IM EN2
6:03 PM 8,300 Yards - Stress Value = 276
Workout #348 - Monday, 22 December 2008
Mid-Dist-2
2 minutes rest between sets
8:00 AM Start
Meters Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 Free-Stroke IMO EN1
800 16 x 50 on :50 Drill &/or Stroke EN1
600 12 x 50 on 1:00 O# 25 Piston-25 DPS, E# OverK EN1
600 1 x 600 on 9:00 Pull 100 Catchup, 75 Fr, 25 Br EN1
800 2x{3 x 100 on 1:40 IM - 3, 2, 1 Cycle Every 3rd ! EN1
{2 x 50 on 1:00 Build Strong Anchor EN1
1,500 3x{1 x 200 on 3:00 Pull DPS EN1
{1 x 150 on 2:15 within 10 sec of best 200 time EN2
{1 x 100 on 2:00 Kick EN1
{1 x 50 on 1:00 4 Stk !, 4 EZ, 6 !, 4 EZ, 8!.. SP3
9:33 AM 4,900 Meters - Stress Value = 121
Workout #352 - Monday, 22 December 2008
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================== ===
400 1 x 400 on 6:00 Open Turns REC
300 1 x 300 on 5:00 Breast- Every 4th Free EN1
400 1 x 400 on 5:00 Back - Every 4th Fly EN1
1,200 4x{4 x 50 on 1:00 25 OverK 25DPS/ IM Switch EN1
{4 x 25 on 1:00 Sprint ! SP1
2,800 1x{3 x 400 on 5:00 free - Pull Descend EN1
{3 x 400 on 5:40 IM EN2
{1 x 400 on 7:30 Kick EN1
1,500 1x{2 x 300 on 4:30 Desc 1-4 EN2
{2 x 300 on 5:40 IM EN2
{1 x 300 on 6:00 Kick EN1
6:05 PM 6,600 Yards - Stress Value = 192
Workout #356 - Tuesday, 23 December 2008
Mid-Dist-1
2 minutes rest between sets
6:00 AM Start
Meters Set Description EGY
====== ==================================================== ===
Split By Strokes with Distance Separate
1,000 1 x 1000 on 16:00 uw Rec w/Snorkel + Fins REC
800 8 x 100 on 2:00 1 Fin + 1 Paddle EN1
Brst 25 3K-1p, Brst w/Flutter, Brst w/Dolphin, Free
1 on 6:00 Breathing Exercise
400 8 x 50 on 1:15 uw Kick + Sprint SP1
uw Kick as far as possible then sprint in
Breaststrokers will go uw swim
Below Set #1 Free, #2 Stroke/Free
2,400 2x{4 x 150 on 2:30 Desc 1-4 (Last 50-100 Stroke) EN1
{4 x 100 on 1:45 Desc 1-4 (Stroke or Fr/Stk) EN2
{4 x 50 on :45 Strong EN2
Sprinters Go to Weights
MD & Dist Join Distance
1,200 4 x 300 on 5:30 Pull 100Fr-100 Stk- 100 Kick EN1
7:58 AM 5,800 Meters - Stress Value = 160
Workout #360 - Tuesday, 23 December 2008
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ========================== ===
7,450 1x{12 x 25 on :30 No Breath EN1
{11 x 50 on 1:00 Fast SP1
{10 x 50 on 1:00 Kick EN1
{9 x 100 on 1:30 Drill/Swim EN1
{8 x 100 on 1:30 IM EN1
{7 x 100 on 1:30 Free EN1
{6 on 1:00 Rest
{5 x 200 on 3:00 Drill/Swim EN1
{4 x 200 on 3:00 IM EN2
{3 x 200 on 2:30 free EN2
{2 x 400 on 5:30 IM EN1
{1 x 500 on 7:00 Pull EN1
6:02 PM 7,450 Yards - Stress Value = 199
Workout #355 - Tuesday, 23 December 2008
Mid-Dist-2
2 minutes rest between sets
6:00 AM Start
Meters Set Description EGY
====== ==================================================== ===
Split By Strokes with Distance Separate
1,000 1 x 1000 on 16:00 uw Rec w/Snorkel + Fins REC
800 8 x 100 on 2:00 1 Fin + 1 Paddle EN1
Brst 25 3K-1p, Brst w/Flutter, Brst w/Dolphin, Free
1 on 6:00 Breathing Exercise
400 8 x 50 on 1:15 uw Kick + Sprint SP1
uw Kick as far as possible then sprint in
Breaststrokers will go uw swim
Below Set #1 Free, #2 Stroke/Free
2,400 2x{4 x 150 on 2:30 Desc 1-4 (Last 50-100 Stroke) EN1
{4 x 100 on 1:45 Desc 1-4 (Stroke or Fr/Stk) EN2
{4 x 50 on :45 Strong EN2
Sprinters Go to Weights
Next Set Hold Time
1,350 9 x 150 on 2:15 Swim/ 50K-100Sw/ 75K-75Sw EN1
7:57 AM 5,950 Meters - Stress Value = 164
Workout #361 - Tuesday, 23 December 2008
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ========================== ===
7,450 1x{12 x 25 on :30 No Breath EN1
{11 x 50 on 1:00 Fast SP1
{10 x 50 on 1:00 Kick EN1
{9 x 100 on 1:30 Drill/Swim EN1
{8 x 100 on 1:30 IM EN1
{7 x 100 on 1:30 Free EN1
{6 on 1:00 Rest
{5 x 200 on 3:00 Drill/Swim EN1
{4 x 200 on 3:00 IM EN2
{3 x 200 on 2:30 free EN2
{2 x 400 on 5:30 IM EN1
{1 x 500 on 7:00 Pull EN1
6:02 PM 7,450 Yards - Stress Value = 199
Workout #363 - Friday, 02 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================ ===
1 on 20:00 Ab Work
600 1 x 600 on 9:00 200 OpenT- 200 Stroke- 200Fr REC
600 1 x 600 on 8:00 Pull EN1
2,000 2x{4 x 150 on 2:00 IM + Drill EN1
{4 x 100 on 1:15 Desc 1-4 EN1
900 3 x 300 on 4:00 Pull Every 4th Stroke EN1
600 12 x 50 on :35 3 @33, 1 @50 EN2
300 1 x 300 on 5:00 Pipes or Fist REC
5:37 PM 5,000 Yards - Stress Value = 103
Workout #364 - Friday, 02 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================= ===
1 on 20:00 Ab Work
600 1 x 600 on 9:00 200 Open Turns-200Stk-200Fr REC
500 1 x 500 on 7:00 Loco K-Swim +1 Kick each wall REC
1,200 2x{4 x 125 on 1:45 IM + 1 EN1
{4 x 25 on :30 Variable Sprint SP3
900 3 x 300 on 4:00 Pull Desc Every 4th Stroke EN1
300 3x{3 x 25 on :20 Fast Kick/ Free/ Stroke SP1
{1 x 25 on :45 EZ - Even Rounds w/Fins REC
300 1 x 300 on 5:00 Pipes or Fist Drill REC
5:27 PM 3,800 Yards - Stress Value = 75
Workout #368 - Saturday, 03 January 2009
Mid-Dist-1
2 minutes rest between sets
7:15 AM Start
Yards Set Description EGY
====== ======================================================== ===
400 1 x 400 on 8:00 6-5-4 REC
900 6 x 150 on 2:00 Kick/Swim Combo EN1
Tom made the rest below...took sprinters to new wt room
600 8 x 75 on 1:00 IM EN1
900 2 x 450 on 5:30 Snorkel - Kick Mid-50 EN1
600 6 x 100 on 1:20 :06 over 500 pace EN2
1,000 2 x 500 on :30 P 2 Breaths per 25 EN1
800 4 x 200 on 2:30 :06 over mile pace EN1
1,200 2x{5 x 100 on 1:20 IM EN1
{4 x 25 on :30 No Breath / Kick EN1
8:45 AM 6,400 Yards - Stress Value = 136
Workout #371 - Saturday, 03 January 2009
Mid-Dist-1
2 minutes rest between sets
3:30 PM Start
Yards Set Description EGY
====== ================================================ ===
700 1 x 700 on 10:00 Swim-Kick-Drill-S-K-D-S REC
200 8 x 25 on :30 Variable Sprint - 1 Breath SP3
400 1 x 400 on 6:00 Pull 2 Fly-2 Brst Every 4th Fr EN1
750 6 x 125 on 1:45 Step Down - Fast as you can EN2
Getting HR to 33 (34 Pelka)
Steenrod, Adam VH and Scneider 125 Fr-50 Stroke
2,900 1x{5 x 175 on 2:45 Best Average EN3
{1 x 300 on 5:00 K-S by 25's EN1
{4 x 175 on 2:40 Best Average EN3
{1 x 500 on 7:00 Loco Russian-Stk Pull EN1
{3 x 175 on 2:30 Best Average EN3
300 1 x 300 on 5:00 200 1 Fin+1 Paddle-100Sw REC
1,200 12 x 100 on 1:15 2 K-Dominated Fr-1 Stroke-fins EN1
5:17 PM 6,450 Yards - Stress Value = 222
Workout #367 - Saturday, 03 January 2009
Mid-Dist-2
2 minutes rest between sets
7:15 AM Start
Yards Set Description EGY
====== ============================================= ===
400 1 x 400 on 8:00 6-5-4 REC
900 6 x 150 on 2:00 Kick/Swim Combo EN1
500 2x{1 x 100 on 1:30 Kick w/fins EN1
{1 x 75 on 1:00 Kick Stroke EN1
{1 x 50 on :40 Kick Fast EN3
{1 x 25 on :40 EZ Swim REC
150 3 x 50 on 2:00 Kick for 39 sec far as you can EN3
150 1 x 150 on 2:00 EZ REC
900 3x{1 x 200 on 3:00 1-fin + 1-paddle EN1
{1 x 100 on 2:00 D-P-S REC
{ Did two rounds with weak arm
200 8 x 25 on :30 Turns w/uw camera EN1
6 on :30 Starts & 3pl Catapults SP3
8:19 AM 2,900 Yards - Stress Value = 62
Workout #372 - Saturday, 03 January 2009
Mid-Dist-2
2 minutes rest between sets
3:30 PM Start
Yards Set Description EGY
====== =========================================== ===
600 1 x 600 on 10:00 u/w Rec- Swim- Stroke REC
200 8 x 25 on :30 Variable Sprint - 1 Breath SP3
800 4x{2 x 75 on 1:00 Turns EN1
{1 x 50 on 1:00 Kick Descend EN1
#1-2 Fins-Heels, #3-4 Buoy Tuck, #5-6 Fast
300 6 x 50 on :45 Descend HR x2s to 34 EN2
2,900 1x{5 x 200 on 2:45 Best Average EN3
{1 x 300 on 5:00 K-S by 25's EN1
{4 x 200 on 2:40 Best Average EN3
{1 x 500 on 7:00 Loco Russian-Stk Pull EN1
{3 x 100 on 1:40 Best Average EN3
300 1 x 300 on 5:00 100BrstP-25Free-25Bk REC
900 9 x 100 on 1:30 Drill-Swim-Get Stroke Back EN1
5:14 PM 6,000 Yards - Stress Value = 205
Workout #375 - Sunday, 04 January 2009
Mid-Dist-1
2 minutes rest between sets
7:15 AM Start
Yards Set Description EGY
====== ============================================== ===
Adam & Derek
500 1 x 500 on 8:00 Choice - you decide REC
900 18 x 50 on :40 2 Right-2 Back- 2Kick@1:00 EN1
600 1 x 600 on 11:00 50K-100 Sw Desc SC x100's EN1
1,650 1x{6 x 100 on 1:10 desc to red, straight into EN1
{6 x 175 on 2:15 O# 150 IM E#200 Free EN2
1,000 2 x 500 on 7:00 #1Loco K-Back Fins/ #2 Pull SC EN1
1,650 1x{3 x 250 on 3:20 Pull Middle 50 Brst Desc 1-3 EN1
{6 x 150 on 1:45 50Brst Pink-100 Free Red EN2
8:52 AM 6,300 Yards - Stress Value = 160
Workout #379 - Sunday, 04 January 2009
Mid-Dist-1
2 minutes rest between sets
3:30 PM Start
Yards Set Description EGY
====== ============================================== ===
1 on 30:00 Plyo Work
1,000 1x{1 x 400 on 6:00 6-5-4 REC
{4 x 100 on 1:30 Drill-Swim EN1
{4 x 50 on :45 Desc to Fast EN1
400 16 x 25 on :30 Var Spr SP3
1-4 Free, 5-8 Kick, 9-12 Stroke, 13-16 Choice
900 9 x 100 on 1:15 25Fl-50Bk/ Bk-Br / 25 Br-50 Fr EN1
On Brst-Free 1 Breath Each way
Points: 200- 150- 150- 100- 100-
700 7 x 100 on 8:00 Points SP2
After 3 100's - go 4 x 25 to foot Pace
1,200 1 x 1200 on 16:00 Easy Recovery inbetwwen REC
100 1 x 100 on 2:00 Ignore - SP2
400 1 x 400 on 6:00 Easy Recovery After Swims REC
6:07 PM 4,700 Yards - Stress Value = 130
Workout #376 - Sunday, 04 January 2009
Mid-Dist-2
2 minutes rest between sets
7:15 AM Start
Yards Set Description EGY
====== ====================================================== ===
Adam & Derek
500 1 x 500 on 8:00 Choice - you decide REC
900 18 x 50 on :40 2 Right-2 Back- 2Kick@1:00 EN1
600 1 x 600 on 11:00 50K-100 Sw Desc SC x100's EN1
Ripley Made the 200's Kind of purplish - talked about
Training Paces with him after
1,800 1x{6 x 100 on 1:10 desc to red, straight into EN1
{6 x 200 on 2:15 Free EN2
1,000 2 x 500 on 7:00 #1Loco K-Back Fins/ #2 Pull SC EN1
800 1x{4 x 100 on 1:30 / 1:25/ 1:20/ 1:15 - Hold HR33 EN2
{4 x 100 on 1:10 Holding Red Time EN2
8:42 AM 5,600 Yards - Stress Value = 147
Workout #380 - Sunday, 04 January 2009
Mid-Dist-2
2 minutes rest between sets
3:30 PM Start
Yards Set Description EGY
====== ============================================== ===
1 on 30:00 Plyo Work
1,000 1x{1 x 400 on 6:00 6-5-4 REC
{4 x 100 on 1:30 Drill-Swim EN1
{4 x 50 on :45 Desc to Fast EN1
400 16 x 25 on :30 Var Spr SP3
1-4 Free, 5-8 Kick, 9-12 Stroke, 13-16 Choice
675 9 x 75 on 1:15 25Fl-50Bk/ Bk-Br / 25 Br-50 Fr EN1
On Brst-Free 1 Breath Each way
600 6 x 100 on 8:00 Points SP2
After 3 100's - go 4 x 25 to foot Pace
1,200 1 x 1200 on 16:00 Easy Recovery inbetwwen REC
100 1 x 100 on 2:00 Ignore - SP2
400 1 x 400 on 6:00 Easy Recovery After Swims REC
5:59 PM 4,375 Yards - Stress Value = 118
Workout #386 - Monday, 05 January 2009
Mid-Dist-1
2 minutes rest between sets
3:15 PM Start
Yards Set Description EGY
====== ======================================================= ===
Schneider, Schranck(2), Steenrod, Alex, Adam, Pat, Jax
1 on 30:00 Dryland/Agility
900 1x{1 x 400 on 6:00 5 HandTouch, 5 Open, 5 Fast EN1
{1 x 300 on 5:00 Stroke 50/25 EN1
{4 x 50 on :45 3 Drill, 1 Bulid to Fast EN1
600 6 x 100 on 1:45 Kick Desc 1-4, Hold 5-6 EN1
3,750 3x{1 x 500 on 7:00 Pull 300 Fr-100 Stk Desc x3's EN1
{4 x 150 on 2:00 100 Free-50 Stroke or IM Switc EN2
{3 x 50 on :45 Stroke - 200p +:01 EN2
{1 on 1:15 Extra Rest REC
400 8 x 50 on 1:00 Double Pullouts w/Paddles EN1
Back & Flyers will go u/w Kick+ Breakouts
1,600 2x{3 x 100 on 1:25 Drill Weak Stroke (Bk) EN1
{4 x 125 on 2:30 Weak Stroke +IM Switch EN1
Warm-Down
5:50 PM 7,250 Yards - Stress Value = 190
Workout #387 - Monday, 05 January 2009
Mid-Dist-2
2 minutes rest between sets
3:15 PM Start
Yards Set Description EGY
====== ==================================================== ===
Ripley, Boyer, Isaac, Kyle
1 on 30:00 Dryland/Agility
900 1x{1 x 400 on 6:00 5 HandTouch, 5 Open, 5 Fast EN1
{1 x 300 on 5:00 Stroke 50/25 EN1
{4 x 50 on :45 3 Drill, 1 Bulid to Fast EN1
600 6 x 100 on 1:45 Kick Desc 1-4, Hold 5-6 EN1
3,900 3x{1 x 500 on 7:00 Fins + Paddles Loco K-Russian EN1
{4 x 200 on 2:30 Broken 200's - Hold HR @33 EN2
{ On 2:35 - Get 30 sec + 5 at breaks
{ #1 [75]- 75- 50 - Eastablish pace & stroke rate
{ #2 50- [100]- 50- Press the pace
{ #3 100- [100] Bring it home
{ #4 - Put pieces together
{1 on 1:00 Extra Rest REC
600 6 x 100 on 1:45 Kick Hold as Before EN1
800 8 x 100 on 1:20 See Below EN1
Snorkel: 1-3 Head Down, 4 Russian, 5-8 75 Bld, 25 !
5:33 PM 6,800 Yards - Stress Value = 184
Workout #390 - Tuesday, 06 January 2009
Mid-Dist-1
2 minutes rest between sets
6:30 AM Start
Yards Set Description EGY
====== ============================================= ===
300 1 x 300 on 5:00 Choice REC
1,200 1x{6 x 100 on 1:35 S-K-S-K EN1
{4 x 100 on 1:25 Same EN1
{2 x 100 on 1:15 Same (Extra Swim if neeed) EN1
1,600 32 x 50 on :05 w/:05 25 Dr-25 Sw 4 Fr- 4 Stk EN1
Mix up strokes - multiple reps
2,000 4 x 500 on 6:30 #1 Russian-Fr/ #2 Back-Fr/ EN1
#3-4 Pull DPS #1&2 Fins Optional
1,200 4 x 300 on 4:30 Change Every 50, 75, 100, 150 EN1
7:48 AM 6,300 Yards - Stress Value = 123
Workout #392 - Tuesday, 06 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
500 1 x 500 on 8:00 Follow the leader REC
600 8 x 75 on 1:00 Hand Touch / Open Turn EN1
900 1x{1 x 300 on 5:00 P 2 Brst-2 Fly EN1
{1 x 400 on 5:00 Russian/ Br x 3/ Russ/ Br x5's EN1
{1 x 200 on 3:00 50 1-Arm- 50 Swim EN1
4,400 1x{4 x 100 on 1:20 Pink Neg Split EN1
{1 x 300 on 4:00 Blue EN3
{4 x 100 on 1:15 Pink - Neg Split EN1
{1 x 300 on 3:45 Blue EN3
{3 x 100 on 1:20 Pink EN1
{1 x 300 on 3:30 Blue EN3
{3 x 100 on 1:15 Pink EN1
{1 x 300 on 3:20 Blue EN3
{2 x 100 on 1:15 Pink EN1
{1 x 300 on 3:10 Blue EN3
{2 x 100 on 1:10 Pink EN1
{1 x 300 on 3:00 Blue EN3
{1 x 100 on 1:15 Pink EN1
{1 x 300 on 3:00 Blue EN3
{1 x 100 on 1:10 Pink EN1
{1 x 300 on 3:00 Blue EN3
400 1 x 400 on 6:00 150 Kick- 50 DPS REC
5:36 PM 6,800 Yards - Stress Value = 223
Workout #393 - Tuesday, 06 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================= ===
500 1 x 500 on 8:00 Follow the leader REC
600 8 x 75 on 1:00 Hand Touch / Open Turn EN1
600 1x{1 x 200 on 3:30 P 2 Brst-2 Fly EN1
{1 x 200 on 5:00 Russian EN1
{1 x 200 on 3:00 50 1-Arm- 50 Swim EN1
1,500 1x{10 x 25 on :45 Fins u/w K / Swim Fast to Turn SP1
{10 x 50 on :45 Snorkel+Pads DPS EN1
{10 x 75 on 1:00 Drill
2,800 2x{16 x 50 on :50 Odds ! 2nd 50 of 100 (Br+Time) EN3
{1 x 100 on 2:00 Easy REC
{16 x 25 on :30 3 @100p+ Flip; 1 EZ EN3
{1 x 100 on 2:00 Easy REC
5:52 PM 6,000 Yards - Stress Value = 202
Workout #396 - Tuesday, 06 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =================================== ===
400 1 x 400 on 5:00 6-5-4 REC
1,400 2x{2 x 150 on 2:15 75 Dr- 50 DPS- 25 ! EN1
{4 x 100 on 1:30 Desc 1-4 EN1
1,200 2x{1 x 100 on 1:50 Kick EN1
{2 x 100 on 1:45 Kick EN1
{3 x 100 on 1:40 Kick EN1
4:51 PM 3,000 Yards - Stress Value = 56
Workout #398 - Wednesday, 07 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================ ===
950 1x{1 x 500 on 7:00 Free - Loco Drill-Swim REC
{1 x 200 on 3:00 IM REC
{1 x 50 on 1:00 1 Breath Each Way Pull REC
{1 x 200 on 3:00 Medley Relay REC
1,200 1x{3 x 100 on 1:40 Sw-K x25's EN1
{2 x 150 on 2:00 Breathe 3-5-7 EN1
{6 x 50 on :50 Stroke DPS EN1
{12 x 25 on :25 Perfect Technique REC
1,800 3 x 600 on 9:00 Fast Kick-EZ Swim Series EN1
100K- 50 Sw- 75K- 75Sw- 50K- 100 Sw- 25K- 125Sw
1,600 8 x 200 on 2:40 Choose Interval O Fr- E-IM EN1
600 1 x 600 on 8:00 uw recover w/fins + snorkel REC
5:38 PM 6,150 Yards - Stress Value = 104
Workout #399 - Wednesday, 07 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================ ===
950 1x{1 x 500 on 7:00 Free - Loco Drill-Swim REC
{1 x 200 on 3:00 IM REC
{1 x 50 on 1:00 1 Breath Each Way Pull REC
{1 x 200 on 3:00 Medley Relay REC
1,200 1x{3 x 100 on 1:40 Sw-K x25's EN1
{2 x 150 on 2:00 Breathe 3-5-7 EN1
{6 x 50 on :50 Stroke DPS EN1
{12 x 25 on :25 Perfect Technique REC
1,800 3 x 600 on 9:00 Fast Kick-EZ Swim Series EN1
100K- 50 Sw- 75K- 75Sw- 50K- 100 Sw- 25K- 125Sw
1,600 8 x 200 on 2:40 Choose Interval O Fr- E-IM EN1
600 1 x 600 on 8:00 uw recover w/fins + snorkel REC
5:38 PM 6,150 Yards - Stress Value = 104
Workout #404 - Thursday, 08 January 2009
Mid-Dist-1
2 minutes rest between sets
7:15 AM Start
Yards Set Description EGY
====== =============================================== ===
600 1 x 600 on 9:00 Choice REC
100 2 x 50 on :50 u/w Pullouts - video EN1
Watch Video - time foot to point
200 1 x 200 on 5:00 Brst w/1-2-3 Pullouts EN1
120 8 x 15 on :40 Power Racks - work in SP3
80 8 x 10 on :30 Pullouts w/cord around feet EN1
1,200 1 x 1200 on 20:00 Miscellaneous EN1 for MD Guys EN1
8:11 AM 2,300 Yards - Stress Value = 43
Workout #405 - Thursday, 08 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
Breaststrokers
1,300 1 x 1300 on 20:00 Warm-Up EN1
200 Free Relay ,400 IM,100 Fly,200 Fr, 400 MedRelay
900 3x{1 x 200 on 3:00 Breast Pull EN1
{ #1 2up2dn, #2 3k-1p, #3 Flutter/Dolphin x25's
{4 x 25 on :30 / :25/ :20 - Kick EN1
2,100 6x{3 x 100 on 1:30 25 Back- 50 Brst- 25 Free EN1
{1 x 50 on :30 Dive dbl pullout 25! - Dbl Pul SP1
Split into two groups - 1 Turns, 2 Swim
90 6 x 15 on 1:00 Timed Turns-Grp 1 EN1
600 1 x 600 on 9:00 P 1 Fly- 2Bk- 1 Br- 2 Fr EN1
1,050 3x{2 x 125 on 1:50 75 Fr-50 Br -HR 32 EN2
{4 x 25 on :30 Variable Sprint SP3
5:47 PM 6,040 Yards - Stress Value = 154
Workout #403 - Thursday, 08 January 2009
Mid-Dist-2
2 minutes rest between sets
6:30 AM Start
Yards Set Description EGY
====== ==================================================== ===
Alfes Boyer Jackson Ripley Schranck Winiecki Bendix
Davis Hoover Jones Ortmann Pellican Rothenbaum
Scheirer Stowe Varner
1 on 35:00 Sprinter Weights
PULL: Cleans, Cable Rows, ChainSaw, Jump Pulls
PUSH: Squats, Dips, Bench, Rev Lunges,
ADDITIONAL: Split Jumps
400 1 x 400 on 6:00 Warm-Up REC
SPRINT CIRCUIT - Racks
640 2x{8 x 15 on :40 Racks SP3
{8 x 25 on 1:00 8 Fast Strokes / EZ REC
SPRINT CIRCUIT - Starts
2-3 Triple Catapults + 3-4 Starts
SPRINT CIRCUIT - Breakouts
40 4 x 10 on 1:00 Running Start+ Breakouts SP3
7:46 AM 1,080 Yards - Stress Value = 20
Workout #408 - Thursday, 08 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
Fly / Back
1,300 1 x 1300 on 20:00 Warm-Up EN1
200 Free Relay ,400 IM,100 Fly,200 Fr, 400 MedRelay
750 10 x 75 on 1:15 Fly uw rec/ K on Back/ Free EN1
Back: 3-3-3/ 25 SK 6/ 25 Free
3,150 6x{1 x 125 on 1:45 IM Rotate 50 EN1
{1 x 100 on 1:20 Free EN1
{4 x 75 on 1:05 Stroke Specific Desc 1-5 EN2
900 3 x 300 on 5:00 Kick EN1
8x25 Stroke Spec, 2 @35, 3@30, 3@25, 100 EZ @2:30
Backstroke Starts
5:39 PM 6,100 Yards - Stress Value = 158
Workout #411 - Friday, 09 January 2009
Mid-Dist-1
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ============================================== ===
Include Pat, Mitchell in this group
800 16 x 50 on :50 2 Swim-2Drill Hand Touch on Sw REC
400 2x{1 x 100 on 2:00 Kick EN1
{4 x 25 on :30 Kick Build EN1
1,000 2x{1 x 200 on 2:40 Back P 1 Paddle-1 Fin EN1
{3 x 100 on 1:20 Desc 1-3 - Backstroke EN1
1,600 8 x 200 on 2:30 100 Fr-100 Bk Choose Interval EN2
500 1 x 500 on 6:00 Fins+Pads Loco K-Sw EN1
800 4 x 200 on 2:30 100 Free - Choose Interval EN2 EN2
8:22 AM 5,100 Yards - Stress Value = 142
Workout #414 - Friday, 09 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
Distance - Was going to do Thurs - Postponed to Fri
1,200 1 x 1200 on 20:00 Warm-up EN1
200 Fly, 100 Back, 100 Breast, 800 Free Relay
1,200 4 x 300 on 4:15 Fins 1 K-Russ, 2 K-Sw, 3-DPS EN1
400 16 x 25 on :20 3 @20, 1@40 SP1
4,800 1x{3 x 500 on 7:00 Desc Pull 1-3 Pink Red Blue EN1
{1 x 200 on 3:00 100 K - 100 Swim REC
{3 x 400 on 5:00 Desc Swim 150 Fr-50 Stk EN2
{1 x 200 on 3:00 100 K - 100 Swim REC
{3 x 300 on 3:00 Desc Swim-Kick-Swim EN3
{1 x 200 on 3:00 Drill Choice REC
{3 x 200 on 2:50 Desc 1-3 EN3
200 8 x 25 on :40 TBD - relays? SP1
6:00 PM 7,800 Yards - Stress Value = 258
Workout #410 - Friday, 09 January 2009
Mid-Dist-2
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ============================================= ===
800 16 x 50 on :50 2 Swim-2Drill Hand Touch on Sw REC
400 2x{1 x 100 on 2:00 Kick EN1
{4 x 25 on :30 Kick Build EN1
2,700 1x{1 x 300 on 4:00 50 Russian-100 Sw w/fins EN1
{4 x 100 on 1:20 Pick your interval HR @33 EN2
{1 x 300 on 5:00 DPS-Kick-DPS EN1
{6 x 100 on 1:20 Pick your interval HR @33 EN2
{1 x 300 on 5:00 50 1-Arm, 50 Swim EN1
{8 x 100 on 1:20 Pick your interval HR @33 EN2
8:04 AM 3,900 Yards - Stress Value = 106
Workout #415 - Friday, 09 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
Distance - Was going to do Thurs - Postponed to Fri
1,200 1 x 1200 on 20:00 Warm-up EN1
200 Fly, 100 Back, 100 Breast, 800 Free Relay
900 6 x 150 on 2:20 Fins 1 K-Russ, 2 K-Sw, 3-DPS EN1
400 16 x 25 on :20 3 @20, 1@40 SP1
3,400 1x{4 x 175 on 2:15 Desc 1-4 to Blue EN2
{4 x 150 on 2:00 Blue EN3
{3 x 100 on 1:30 Kick-Swim REC
{4 x 125 on 1:45 Desc 1-4 EN2
{4 x 100 on 1:30 Blue EN3
{3 x 100 on 1:30 Drill-Swim REC
{4 x 75 on 1:00 Desc 1-4 EN2
{4 x 75 on 1:15 Blue EN3
200 8 x 25 on :40 TBD - relays? SP1
5:42 PM 6,100 Yards - Stress Value = 222
Workout #419 - Saturday, 10 January 2009
Mid-Dist-1
2 minutes rest between sets
10:00 AM Start
Yards Set Description EGY
====== ============================== ===
5-8 Min Run + Weights
3,000 1 x 3000 on 20:00 Morning EN1
1,200 1 x 1200 on 15:00 Meet Warm-Up EN1
400 1 x 400 on 5:00 Racing SP2
1,800 1 x 1800 on 24:00 Warm-Down REC
11:10 AM 6,400 Yards - Stress Value = 134
Workout #418 - Saturday, 10 January 2009
Mid-Dist-2
2 minutes rest between sets
10:00 AM Start
Yards Set Description EGY
====== ============================== ===
5-8 Min Run + Weights
1,200 1 x 1200 on 20:00 On the house EN1
1,200 1 x 1200 on 30:00 Meet Warm-Up EN1
96 8 x 12 on :30 Variable Sprint SP3
1,200 1 x 1200 on 15:00 Meet Warm-Up EN1
350 1 x 350 on 5:00 Racing SP2
1,800 1 x 1800 on 24:00 Warm-Down REC
11:48 AM 5,846 Yards - Stress Value = 122
Workout #422 - Monday, 12 January 2009
Mid-Dist-1
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ======================= ===
5,400 1 x 5400 on :40 Per Guy EN1
7:01 AM 5,400 Yards - Stress Value = 108
Workout #428 - Monday, 12 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =============================================== ===
1,000 1 x 1000 on 15:00 400 Sw- 300 Dr- 200 K- 4x25 ! REC
1,600 2 x 800 on 12:00 IM - K-S w/Fins+Pads EN1
800 16 x 50 on :50 3 Stroke Drill + 1 Free EN1
4,000 4x{1 x 400 on 5:30 Stk/Free Swim EN1
{ At least 25% of Blue in Primary Stroke
{4 x 150 on 2:30 Blue (6x100, 8x75) EN3
800 8 x 100 on 1:15 Fins+Snorkel Swim DPS EN1
6:13 PM 8,200 Yards - Stress Value = 250
Workout #423 - Monday, 12 January 2009
Mid-Dist-2
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ====================================== ===
600 1 x 600 on 7:00 uw rec + Swim EN1
900 1 x 900 on 12:00 K Board, K Back, Swim EN1
320 2x{4 x 15 on :40 Racks SP3
{4 x 25 on :30 Build SP3
Then Weights
7:32 AM 1,820 Yards - Stress Value = 43
Workout #426 - Monday, 12 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =============================================== ===
1,000 1 x 1000 on 15:00 400 Sw- 300 Dr- 200 K- 4x25 ! REC
800 2 x 400 on 12:00 Fins+Pads 25K-25 DeepCatch EN1
800 16 x 50 on :50 3 Stroke Drill + 1 Free EN1
3,400 1x{1 x 400 on 5:30 IM EN1
{1 x 350 on 5:00 IM EN1
{1 x 50 on 1:00 Blue EN3
{1 x 300 on 4:30 IM EN1
{1 x 100 on 1:40 Blue EN3
{1 x 250 on 4:00 IM EN1
{1 x 150 on 2:40 1x100 + 1x50 EN3
{1 x 200 on 3:00 IM EN1
{2 x 200 on 1:40 Blue EN3
{1 x 150 on 2:15 IM EN1
{1 x 250 on 4:20 Blue EN3
{1 x 100 on 1:30 IM EN1
{1 x 300 on 6:00 Blue EN3
{1 x 50 on 1:00 IM EN1
{1 x 350 on 6:00 Blue EN3
800 1 x 800 on 12:00 Easy REC
0x{1 x 100 on 1:15 free EN1
{1 x 50 on 1:15 Blue EN3
6:07 PM 6,800 Yards - Stress Value = 182
Workout #431 - Tuesday, 13 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ===================================================== ===
1,000 1x{1 x 400 on :40 6-5-4 REC
{4 x 100 on 1:30 Drill EN1
{8 x 25 on :30 Variable Sprint SP3
1,500 1 x 1500 on 22:00 500 - Every 5th ! EN1
400 - Every 4th !, 300 - Every 3rd !, 200-2nd, 100 !
1,200 12 x 100 on 1:45 75 K + 25 Back EN1
3,000 1 x 3000 on 38:00 Descent into hell EN2
Start with 200 on 2:30
600 24 x 25 on :30 Fins - 4 Fast Increase Interva SP1
5:52 PM 7,300 Yards - Stress Value = 230
Workout #433 - Tuesday, 13 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
1,000 1x{1 x 800 on 12:00 Misc Warm-Up REC
{8 x 25 on :30 Variable Sprint SP3
1,575 3x{2 x 150 on 2:00 Pull: 25 half&half 50 swim EN1
{3 x 75 on 1:15 25 ez, 25 K, 25 build IMO st EN1
100 4 x 25 on 1:00 Timed from Blocks 100p EN1
2,125 1x{6 x 75 on 1:10 Br x4 or 5, EN1
{4 x 25 on :30 No Breath - Choice EN2
{6 x 75 on 1:10 Breath 4,4,6 or 5,5,7 by 25 EN1
{4 x 25 on :25 Stroke EN2
{6 x 75 on 1:05 o: f,ez,f e: ez,f,ez, EN2
{4 x 50 on 1:00 15m, 12.5m uw kick Back EN2
{5 x 75 on 1:00 Bluild EN2
1,500 3x{4 x 100 on 1:20 +Dolphin Kick Each Round EN1
{3 x 25 on :25 Kick EN1
{1 x 25 on :30 Kick EN1
5:48 PM 6,300 Yards - Stress Value = 147
Workout #436 - Wednesday, 14 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =============================================== ===
Breaststroke Group
950 1 x 950 on 15:00 Wednesday order of events REC
750 3x{4 x 25 on :40 2up2dn/ Br w/Flutter/ uw swim EN1
{3 x 50 on :50 Back/Breast & Breast/Free EN1
1,600 2x{4 x 50 on :50 Round 1 K, Round 2 Pull EN1
{4 x 100 on 1:45 Same EN1
{4 x 50 on :50 Same Faster EN1
2,000 1x{10 x 100 on 1:45 75Fr-25 Br!/ 50-50/ 25-75/ 100 EN3
{6 x 100 on 1:45 EN1
{4 x 100 on 1:45 Easy REC
200 8 x 25 on :45 Dive u/w pullout work REC
Trying to get "farther-faster"
30 1 x 30 on :30 u/w pullout width REC
5:51 PM 5,530 Yards - Stress Value = 135
Workout #435 - Wednesday, 14 January 2009
Mid-Dist-2
2 minutes rest between sets
3:30 PM Start
Yards Set Description EGY
====== =============================================== ===
FLY BACK
1,150 1x{1 x 600 on 10:00 100 fr 50 k open turns 1st 300 REC
{6 x 25 on :45 12.5 k uw 12.5 smooth swim EN1
{4 x 100 on 1:30 descend EN2
{ fr/stroke, 75/25, 50/50, 25/75, 100
250 10 x 25 on :40 :10 hyper kick, quick turn, 3 SP1
open turn, race to mid pool
600 6 x 100 on 1:30 O:Pull, Even Build IM EN1
150 3x{1 x 25 on :40 ez strk spec EN1
{1 x 25 on :20 fast strk spec SP1
2,100 3x{1 x 175 on 3:00 under best 200 fly EN3
{1 x 125 on 2:30 under best 100 + 30 EN3
{1 x 75 on 1:30 under best 100 time EN3
{1 x 25 on :40 scull REC
{1 x 300 on 5:30 Pull EN1
{ rd 1 fly 2 fr 3 choice fly or bk
{1 on :30 rest
750 3 x 250 on 3:30 50 half and half 75 swim EN1
600 3x{3 x 50 on :35 EN3
{2 x 25 on :35 SP1
400 1 x 400 on 8:00 do at least 100 uw rec &100 bk REC
Pelka variation
800 8 x 100 on 1:20 fast turns, blast off wall EN2
5:46 PM 6,800 Yards - Stress Value = 232
Workout #440 - Thursday, 15 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================ ===
1,300 1 x 1300 on 18:00 2Fr-Rel, 4IM, 1Fly, 2Fr, 4MedR EN1
900 3x{1 x 200 on 3:00 Kick w/Fins EN1
{4 x 25 on :30 Fast w/Fins SP3
5,400 1x{5 x 100 on 1:20 Pink going up - Red Down EN1
{5 x 200 on 2:25 EN1
{3 x 300 on 3:40 Pull EN1
{4 x 300 on 3:30 Red down EN2
{6 x 200 on 2:15 EN2
{6 x 100 on 1:15 EN2
600 3x{1 x 100 on 2:00 Kick w/fins EN1
{4 x 25 on :30 Fast w/Fins Stroke SP3
5:56 PM 8,200 Yards - Stress Value = 236
Workout #443 - Thursday, 15 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================ ===
1,300 1 x 1300 on 18:00 2Fr-Rel, 4IM, 1Fly, 2Fr, 4MedR EN1
600 2x{1 x 200 on 3:00 Kick w/Fins EN1
{4 x 25 on :30 Fast w/Fins SP3
600 1 x 600 on 9:00 1-Pad+1 Fin Drill REC
3,000 1x{8 x 100 on 1:25 Pick Red Interval EN2
{8 x 25 on :45 Fins u/w Streamline K ! SP1
{8 x 100 on 1:25 R-B-R-B x2 on Red x4 on Blue EN3
{8 x 25 on :35 Strong w/Str8 Arm P (Not Fast) EN1
{8 x 100 on 1:25 B-R-R-B x2 on Red x4 on Blue EN2
{8 x 25 on :30 Fin:O# Fly E# ! w/MidPool Flip SP1
600 3x{1 x 100 on 2:00 Kick w/fins EN1
{4 x 25 on :30 Fast w/Fins Stroke SP3
5:46 PM 6,100 Yards - Stress Value = 206
Workout #461 - Monday, 19 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 Swim-Kick Combo REC
1,800 3x{8 x 25 on :25 Fly - w/strong first kick EN1
{ Brst is with Dbl Pullout
{1 x 400 on 5:00 Descend EN1
1,800 3x{6 x 50 on :45 Fly-Back/ Back-Brst/ Brst-Free EN1
{1 x 300 on 4:00 Descend EN1
3,600 2x{6 x 100 on 1:30 Fly-Back/ Back-Breast/ Brst-Fr EN1
{6 x 200 on 2:25 Desc Free EN2
400 1x{1 x 400 on 5:00 IM or 500 Free Blue EN1
6:00 PM 8,200 Yards - Stress Value = 206
Workout #462 - Monday, 19 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 Swim-Kick Combo REC
1,800 3x{8 x 25 on :25 Fly - w/strong first kick EN1
{ Brst is with Dbl Pullout
{1 x 400 on 5:00 Descend EN1
2,400 4x{6 x 50 on :45 Fly-Back/ Back-Brst/ Brst-Free EN1
{1 x 300 on 4:00 Descend EN1
1,800 1x{6 x 100 on 1:30 Fly-Back/ Back-Breast/ Brst-Fr EN1
{6 x 200 on 2:25 Desc Free EN2
400 1x{1 x 400 on 5:00 IM or 500 Free Blue EN1
5:45 PM 7,000 Yards - Stress Value = 158
Workout #465 - Tuesday, 20 January 2009
Mid-Dist-1
2 minutes rest between sets
6:45 AM Start
Yards Set Description EGY
====== ============================================== ===
900 1 x 900 on 12:00 100 Sw-50K-100Sw-50Choice EN1
200 8 x 25 on :35 Video Turns EN1
1,500 3 x 500 on 6:30 Pull Russian-Fr/ Stk-Fr/ NS Fr EN1
200 8 x 25 on :30 Build to fast feet EN1
1,000 1 x 1000 on 15:00 Fins Loco K-Swim EN1
200 8 x 25 on :30 Build to Fast Foot Turn EN1
7:55 AM 4,000 Yards - Stress Value = 80
Workout #469 - Tuesday, 20 January 2009
Mid-Dist-1
2 minutes rest between sets
3:45 PM Start
Yards Set Description EGY
====== ============================================== ===
900 6 x 150 on 2:15 O# Desc Pink/ E# K-S-D-S EN1
600 12 x 50 on :35 Desc 1-4 x 4 EN1
300 12 x 25 on :30 Fr/Bk Sprint6 Strokes; Br/Fl-3 SP3
Two Groups
1,800 3 x 600 on 7:30 250 Mid 50!, 200 Mid 100!,150! EN1
Others will go Relay Starts and 6x150 @2:30
75 x4's w/10, 50 x6 w/10, 25x0
900 12 x 75 on 1:15 Kick Desc 1-4 EN1
1,950 3x{1 x 200 on 7:00 Fast SP2
{3 x 100 on 1:30 Swim REC
{3 x 50 on :45 Swim-Kick REC
5:42 PM 6,450 Yards - Stress Value = 157
Workout #467 - Tuesday, 20 January 2009
Mid-Dist-2
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ========================== ===
800 1 x 800 on 12:00 Choice EN1
280 2x{6 x 15 on :40 Racks SP3
{2 x 25 on :45 Cordz SP3
300 12 x 25 on :45 Video Turns EN1
7:36 AM 1,380 Yards - Stress Value = 33
Workout #479 - Tuesday, 20 January 2009
Mid-Dist-2
2 minutes rest between sets
3:45 PM Start
Yards Set Description EGY
====== ============================================== ===
900 6 x 150 on 2:15 O# Desc Pink/ E# K-S-D-S EN1
600 12 x 50 on :35 Desc 1-4 x 4 EN1
300 12 x 25 on :30 Fr/Bk Sprint6 Strokes; Br/Fl-3 SP3
Two Groups
1,800 3 x 600 on 7:30 250 Mid 50!, 200 Mid 100!,150! EN1
Others will go Relay Starts and 6x150 @2:30
75 x4's w/10, 50 x6 w/10, 25x0
900 12 x 75 on 1:15 Kick Desc 1-4 EN1
1,950 3x{1 x 200 on 7:00 Fast SP2
{3 x 100 on 1:30 Swim REC
{3 x 50 on :45 Swim-Kick REC
5:42 PM 6,450 Yards - Stress Value = 157
Workout #473 - Wednesday, 21 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
950 1 x 950 on 15:00 Wed Order - 8 More WarmUps EN1
500, 200 IM, 50 Free, 200 Medley Relay
2,300 1x{1 x 400 on 5:00 Pull - Every 4th Stroke EN1
{8 x 25 on :30 Brst Pull w/Flutter SP1
{ Fly - 3 Strokes Chin on Surface+1 Breast
{ Back - O# Spin Wide; E# 1 Arm Flat
{1 x 300 on 4:00 200 1-Fin 1-Paddle + 100 Sw EN1
{8 x 25 on :45 Same As Above EN1
{1 x 300 on 4:00 1-Fin 1-Paddle Other Side EN1
{10 x 50 on :50 Kick EN1
{1 x 400 on 5:00 Pull - Every 4th Stroke EN1
4,000 1 x 4000 on 45:00 Pick Your Distance EN2 Set EN2
Swimmers will pick distance & interval - must begin
with 2x100s, after that 50's w/5 sec, 100's w/15,
200's w/20 others w/30 sec rest - HR 32
5:41 PM 7,250 Yards - Stress Value = 233
Workout #471 - Wednesday, 21 January 2009
Mid-Dist-2
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== =========================================== ===
800 1 x 800 on 12:00 EZ REC
400 8 x 50 on :40 Open Turns EN1
600 1 x 600 on 9:00 Pull Back/Free + uwRec/Free EN1
Lifted
7:31 AM 1,800 Yards - Stress Value = 28
Workout #474 - Wednesday, 21 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
950 1 x 950 on 15:00 Wed Order - 8 More WarmUps EN1
500, 200 IM, 50 Free, 200 Medley Relay
2,300 1x{1 x 400 on 5:00 Pull - Every 4th Stroke EN1
{8 x 25 on :30 Brst Pull w/Flutter SP1
{ Fly - 3 Strokes Chin on Surface+1 Breast
{ Back - O# Spin Wide; E# 1 Arm Flat
{1 x 300 on 4:00 200 1-Fin 1-Paddle + 100 Sw EN1
{8 x 25 on :45 Same As Above EN1
{1 x 300 on 4:00 1-Fin 1-Paddle Other Side EN1
{10 x 50 on :50 Kick EN1
{1 x 400 on 5:00 Pull - Every 4th Stroke EN1
3,000 1 x 3000 on 45:00 Pick Your Distance EN2 Set EN2
Swimmers will pick distance & interval - must begin
with 2x100s, after that 50's w/5 sec, 100's w/15,
200's w/20 others w/30 sec rest - HR 32
5:41 PM 6,250 Yards - Stress Value = 193
Workout #477 - Thursday, 22 January 2009
Mid-Dist-1
2 minutes rest between sets
6:30 AM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 50 Right-50Left-50Bk-R; 50Bk-L REC
900 6 x 150 on 2:30 Fins+Snorkel Perfect DPS EN1
2,700 3x{1 x 400 on 5:00 / 4:45/ 4:30 EN1
{1 x 300 on 4:00 / 3:45/ 3:30 EN2
{1 x 200 on 2:45 230, 2:25 EN2
900 3x{3 x 100 on 2:00 Kick on Fastest Interval EN2
Lift 8-4-4 on Own
7:54 AM 5,100 Yards - Stress Value = 144
Workout #484 - Thursday, 22 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================== ===
1,350 1x{1 x 200 on 3:00 Free Relay REC
{1 x 500 on 7:00 Loco K-Sw EN1
{1 x 200 on 3:00 IM EN1
{1 x 50 on 1:00 1 breath each way EN3
{1 x 400 on 6:00 Med Relay Variable Spr SP3
3,000 1x{3 x 250 on 3:00 Desc 1-4 to Blue EN2
{4 x 200 on 3:00 Blue EN3
{1 x 200 on 3:00 Kick-Swim REC
{3 x 150 on 2:00 Desc 1-4 EN2
{6 x 100 on 1:40 Blue EN3
{1 x 200 on 3:00 Drill-Swim REC
1,000 2 x 500 on 7:30 Broken 200-150-100-50 EN3
800 1 x 800 on 11:00 uw recovery EZ Swimming REC
5:35 PM 6,150 Yards - Stress Value = 239
Workout #480 - Thursday, 22 January 2009
Mid-Dist-2
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 50 Right-50Left-50Bk-R; 50Bk-L REC
900 6 x 150 on 2:30 Fins+Snorkel Perfect DPS EN1
900 3x{3 x 100 on 2:00 Kick on Fastest Interval EN2
Lift 8-4-4
7:46 AM 2,400 Yards - Stress Value = 60
Workout #481 - Thursday, 22 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================== ===
1,350 1x{1 x 200 on 3:00 Free Relay REC
{1 x 500 on 7:00 Loco K-Sw EN1
{1 x 200 on 3:00 IM EN1
{1 x 50 on 1:00 1 breath each way EN3
{1 x 400 on 6:00 Med Relay Variable Spr SP3
3,000 1x{3 x 250 on 3:00 Desc 1-4 to Blue EN2
{4 x 200 on 3:00 Blue EN3
{1 x 200 on 3:00 Kick-Swim REC
{3 x 150 on 2:00 Desc 1-4 EN2
{6 x 100 on 1:40 Blue EN3
{1 x 200 on 3:00 Drill-Swim REC
1,000 2 x 500 on 7:30 Broken 200-150-100-50 EN3
800 1 x 800 on 11:00 uw recovery EZ Swimming REC
5:35 PM 6,150 Yards - Stress Value = 239
Workout #487 - Friday, 23 January 2009
Mid-Dist-1
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ========================================== ===
5,000 1 x 5000 on 59:59 You Design Your Recovery EN1
280 2x{6 x 15 on :40 Racks SP3
{2 x 25 on :30 Fast SP1
8:42 AM 5,280 Yards - Stress Value = 113
Workout #489 - Friday, 23 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
1,300 1x{1 x 200 on 3:00 Medley Relay REC
{1 x 400 on 6:00 IM - Kick - Drill REC
{1 x 100 on 2:00 Fly - Dr-Build EN1
{1 x 200 on 3:00 Swim EN1
{1 x 100 on 2:00 Breast - Dr-Build EN1
{1 x 100 on 2:00 Back EN1
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) EN1
1,200 12 x 100 on 1:30 Drill-Swim Stroke & Free EN1
2,800 4x{2 x 250 on 3:30 Middle 75 Stroke EN2
{4 x 50 on 1:00 Kick or P 6x50 @:40 Brx7 EN1
400 1 x 400 on 7:00 Kick-Swim w/fins EN1
300 12 x 25 on :30 Variable Sprint REC
900 1x{3 x 100 on 1:15 Pink - Red - Blue EN1
{4 x 75 on 1:00 Pink - Red - Red - Blue EN2
{6 x 50 on :50 Pink-Red-Blue / Pink-Red-Blue EN3
5:59 PM 6,900 Yards - Stress Value = 187
Workout #490 - Friday, 23 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
1,300 1x{1 x 200 on 3:00 Medley Relay REC
{1 x 400 on 6:00 IM - Kick - Drill REC
{1 x 100 on 2:00 Fly - Dr-Build EN1
{1 x 200 on 3:00 Swim EN1
{1 x 100 on 2:00 Breast - Dr-Build EN1
{1 x 100 on 2:00 Back EN1
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) EN1
1,200 12 x 100 on 1:30 Drill-Swim Stroke & Free EN1
2,800 4x{2 x 250 on 3:30 Middle 75 Stroke EN2
{4 x 50 on 1:00 Kick or P 6x50 @:40 Brx7 EN1
400 1 x 400 on 7:00 Kick-Swim w/fins EN1
300 12 x 25 on :30 Variable Sprint REC
900 1x{3 x 100 on 1:15 Pink - Red - Blue EN1
{4 x 75 on 1:00 Pink - Red - Red - Blue EN2
{6 x 50 on :50 Pink-Red-Blue / Pink-Red-Blue EN3
5:59 PM 6,900 Yards - Stress Value = 187
Workout #493 - Saturday, 24 January 2009
Mid-Dist-1
2 minutes rest between sets
8:00 AM Start
Yards Set Description EGY
====== =============================================== ===
400 1 x 400 on 8:00 Hand-Touch & Open Turns REC
800 1 x 800 on 11:00 Back Pull, Every 4th Br or Fly EN1
600 1 x 600 on 9:00 Fins+Snorkel 50 Sw-50 StrmK EN1
1,500 5x{1 x 100 on 1:25 free REC
{1 x 100 on 1:15 free EN1
{1 x 100 on 1:05 free EN1
Breakfast - Bus to Wheaton
1,000 1 x 1000 on 20:00 Warm-Up EN1
500 1x{1 x 200 on 5:00 Racing SP2
{1 x 300 on :40 Racing SP2
2,000 1 x 2000 on 30:00 Warm-Down REC
9:55 AM 6,800 Yards - Stress Value = 137
Workout #494 - Saturday, 24 January 2009
Mid-Dist-2
2 minutes rest between sets
8:00 AM Start
Yards Set Description EGY
====== =============================================== ===
400 1 x 400 on 8:00 Hand-Touch & Open Turns REC
800 1 x 800 on 11:00 Back Pull, Every 4th Br or Fly EN1
600 1 x 600 on 9:00 Fins+Snorkel 50 Sw-50 StrmK EN1
1 on 30:00 Weights
Breakfast - Bus to Wheaton
1,000 1 x 1000 on 20:00 Warm-Up EN1
400 1x{1 x 100 on 5:00 Racing SP2
{1 x 300 on :40 Racing SP2
2,000 1 x 2000 on 30:00 Warm-Down REC
10:04 AM 5,200 Yards - Stress Value = 104
Workout #496 - Monday, 26 January 2009
Mid-Dist-1
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== =========================================== ===
600 1 x 600 on 8:00 Change Every 200 REC
800 1 x 800 on 11:00 Pull EN1
1,200 6 x 200 on 2:45 Back - 50 1-arm, 50 Swim EN1
1,500 1 x 1500 on 22:00 Fins Rev Loco K-S EN1
600 8 x 75 on 1:15 Brst 25 w/Flut+25 2k1P+25DPS EN1
Weight Room
8:16 AM 4,700 Yards - Stress Value = 88
Workout #499 - Monday, 26 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
450 6 x 75 on 1:00 Hand-Toucn + Open Turn REC
900 9 x 100 on 2:00 Kick 3 @2, 3 @1:45, 3 Fin@1:30 EN1
3,600 1x{3 x 400 on 4:50 Pull Descend EN1
{3 x 100 on 1:30 Brst w/Dolphin Kick EN1
{3 x 300 on 3:40 Pull Descend EN1
{3 x 100 on 1:20 Back EN2
{3 x 200 on 2:20 Pull Descend EN1
{3 x 100 on 1:30 Fly EN2
2,400 12 x 200 on 2:20 -2:25 EN2
800 16 x 50 on :50 O# IM Switch E# Free EN1
400 - Look @300; 300 Look @200, etc.
5:59 PM 8,150 Yards - Stress Value = 218
Workout #501 - Monday, 26 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
450 6 x 75 on 1:00 Open Turn + Hand Touch REC
900 9 x 100 on 2:00 Kick 3 @2, 3 @1:45, 3 Fin@1:30 EN1
48 4 x 12 on :45 Race to Mid-Pool SP3
800 16 x 50 on :50 3 1-Arm; 1 Swim @30 EN1
2,400 4x{6 x 100 on 1:25 4 Fr/ 4 Fl-Bk/ 4 Fr/ 4 Bk-Br EN2
750 5x{3 x 25 on :30 Choice Drill REC
{1 x 75 on 1:00 Swim Breathing Pattern EN1
5:38 PM 5,348 Yards - Stress Value = 148
Workout #505 - Tuesday, 27 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
500 1 x 500 on 7:00 Every 5th Kick EN1
500 5 x 100 on 1:20 ? EN1
2,400 3x{2 x 200 on 3:00 50 Dr-100 Sw-50K EN1
{8 x 50 on :50 Descend EN2
1,200 12 x 100 on 1:20 E# Dbl Pullouts+Fr/ O# K-S EN1
2,400 3x{10 x 50 on 1:30 Goal 50's EN3
{1 x 300 on 5:00 EZ REC
6:16 PM 7,000 Yards - Stress Value = 215
Workout #503 - Tuesday, 27 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================== ===
400 8 x 50 on 1:00 Open Turns 3rd Person EN1
1,500 3x{10 x 50 on 1:30 Goal 50's EN2
4:55 PM 1,900 Yards - Stress Value = 68
Workout #506 - Tuesday, 27 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
500 1 x 500 on 7:00 Every 5th Kick EN1
500 5 x 100 on 1:20 ? EN1
2,400 3x{2 x 200 on 3:00 50 Dr-100 Sw-50K EN1
{8 x 50 on :50 Descend EN2
1,200 12 x 100 on 1:20 E# Dbl Pullouts+Fr/ O# K-S EN1
2,400 3x{10 x 50 on 1:30 Goal 50's EN3
{1 x 300 on 5:00 EZ REC
6:16 PM 7,000 Yards - Stress Value = 215
Workout #519 - Wednesday, 28 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
400 8 x 50 on 1:00 3rd Person Open Turns EN1
900 12 x 75 on 1:00 25K- 25 6&6- 25 Build w/Snorke EN1
1,200 1x{1 x 600 on 9:00 100 Fr- 50 Stroke EN1
{1 x 400 on 6:00 100 Fr-100 Stroke EN1
{1 x 200 on 3:00 Pull Stroke - Descend 1-3 EN2
300 20 x 15 on 1:00 8 or 3 Running Starts+3pl Cata SP3
.
2,200 4x{4 x 25 on :30 Drill Stroke REC
{3 x 50 on :45 Swim Stroke DPS EN1
{3 x 75 on 1:00 25 Free- 50 Stroke EN2
{1 x 75 on 2:00 Fast from Block SP1
.
800 2x{1 x 200 on 3:00 Pull w/Snorkel EN1
{4 x 50 on :45 Kick Strong EN1
Relay relays
5:57 PM 5,800 Yards - Stress Value = 152
Workout #516 - Wednesday, 28 January 2009
Mid-Dist-2
2 minutes rest between sets
6:30 AM Start
Yards Set Description EGY
====== ====================================== ===
800 1 x 800 on 12:00 Change Every 200 REC
1,000 2x{4 x 50 on :50 Kick EN1
{4 x 25 on :25 Kick EN1
{4 x 50 on :50 Drill EN1
150 2x{5 x 15 on :40 Racks SP3
300 12 x 25 on :45 Mid-Pool Turns on Video EN1
Weights
7:21 AM 2,250 Yards - Stress Value = 40
Workout #520 - Wednesday, 28 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
1-2 Steenrod, Boyer, Glover, Pelka, Ross, VanHuis
3-6 Bendix, Davis, Clinton, Doug, Tom, Isaac
3-6 Alfes, Pellican, Varner, Winiecki, Ripley
7-8 Bax, Coder, Moravek, Schneider, Schranck, AdamV
7-8 Buck, Ortmann, Jones
400 8 x 50 on 1:00 3rd Person Open Turns EN1
900 12 x 75 on 1:00 25K- 25 6&6- 25 Build w/Snorke EN1
1,200 1x{1 x 600 on 9:00 100 Fr- 50 Stroke EN1
{1 x 400 on 6:00 100 Fr-100 Stroke EN1
{1 x 200 on 3:00 Pull Stroke - Descend 1-3 EN2
300 20 x 15 on 1:00 8 or 3 Running Starts+3pl Cata SP3
.
2,200 4x{4 x 25 on :30 Drill Stroke REC
{3 x 50 on :45 Swim Stroke DPS EN1
{3 x 75 on 1:00 25 Free- 50 Stroke EN2
{1 x 75 on 2:00 Fast from Block SP1
.
800 2x{1 x 200 on 3:00 Pull w/Snorkel EN1
{4 x 50 on :45 Kick Strong EN1
Relay relays
5:57 PM 5,800 Yards - Stress Value = 152
Workout #524 - Thursday, 29 January 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ===================================== ===
800 1 x 800 on 12:00 Every 4th Stroke REC
900 6 x 150 on 2:30 1 Fin + 1 Paddle EN1
200 8 x 25 on :30 Variable Sprint SP3
4,800 1x{1 x 600 on 9:00 Pull EN1
{6 x 225 on 3:15 Under 1/2 of 500 Time EN3
{6 x 100 on 1:50 Kick EN1
{6 x 175 on 2:30 Under 200 Time EN3
{1 x 600 on 8:00 Fins+Pads K-Swim EN1
{8 x 75 on 1:00 Blue 1 Min after #4 EN3
400 1 x 400 on 6:00 Kick-Swim Choice EN1
900 6x{1 x 100 on 1:10 DPS EN1
{1 x 50 on 1:00 Blue EN3
200 1 x 200 on 4:00 EZ REC
6:17 PM 8,200 Yards - Stress Value = 290
Workout #525 - Thursday, 29 January 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
800 1 x 800 on 12:00 Every 4th Stroke REC
900 6 x 150 on 2:30 1 Fin + 1 Paddle EN1
200 8 x 25 on :30 Variable Sprint SP3
Winiecki actually went 6x225 and 6x175 with #6 Pink
3,600 1x{1 x 600 on 9:00 Pull EN1
{5 x 225 on 3:15 Under 1/2 of 500 Time EN3
{1 x 300 on 6:00 Easy Stuff EN1
{5 x 175 on 2:30 Under 200 Time EN3
{1 x 400 on 8:00 Easy Stuff EN1
{4 x 75 on 1:00 Blue 1 Min after #4 EN3
200 1 x 200 on 6:00 Kick-Swim Choice EN1
96 8 x 12 on :30 Mid-Pool Finishes SP3
180 12 x 15 on :40 Firestone Drill EN2
5:57 PM 5,976 Yards - Stress Value = 213
Workout #531 - Friday, 30 January 2009
Mid-Dist-1
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ============================ ===
800 1 x 800 on 12:00 Mix Chice REC
4,000 1x{8 x 250 on 3:45 Pull Descend EN1
{8 x 150 on 2:30 Pull Descend EN1
{8 x 100 on 1:15 Pull EN1
8:14 AM 4,800 Yards - Stress Value = 88
Workout #527 - Friday, 30 January 2009
Mid-Dist-1
2 minutes rest between sets
2:00 PM Start
Yards Set Description EGY
====== ============================================= ===
1,200 1 x 1200 on 15:00 Warm-Up Per Tom REC
2,900 2x{2 x 225 on 3:15 75 Fr- 75 Stk- 75 Fr EN1
{4 x 100 on 1:15 Red EN2
{2 x 100 on 1:50 25 Blue- 50Red- 25 Blue EN3
{2 x 100 on 1:50 25 Red- 50 Blue- 25 Red EN2
{2 x 100 on 1:50 75 Blue+ :10 sec+ 25 Blue EN3
500 1 x 500 on 7:00 Pull Loosen EN1
2,950 1x{8 x 100 on 1:30 Drill REC
{8 x 125 on 1:30 Red EN1
{4 x 50 on :40 Blue EN3
{1 x 950 on 12:00 50K- 50Sw- 100-50- 150-50... EN1
3:52 PM 7,550 Yards - Stress Value = 195
Workout #532 - Friday, 30 January 2009
Mid-Dist-2
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ============================ ===
800 1 x 800 on 12:00 Mix Chice REC
3,200 1x{8 x 250 on 3:45 Pull Descend EN1
{8 x 150 on 2:30 Pull Descend EN1
8:04 AM 4,000 Yards - Stress Value = 72
Workout #528 - Friday, 30 January 2009
Mid-Dist-2
2 minutes rest between sets
2:00 PM Start
Yards Set Description EGY
====== ======================================================= ===
1,200 1 x 1200 on 15:00 Warm-Up Per Tom REC
2,400 2x{4 x 100 on 1:30 50 Drill-50 Swim EN1
{4 x 50 on :50 Desc Red EN2
{2 x 100 on 1:50 25 Blue- 50Red- 25 Blue EN3
{2 x 100 on 1:50 25 Red- 50 Blue- 25 Red EN2
{2 x 100 on 1:50 75 Blue+ :10 sec+ 25 Blue EN3
100 1 x 100 on 7:00 EZ REC
300 12 x 25 on :10 1 half-poo;/ 1 Full pull SP3
"Whatever it Takes Swim"
Six guys under 1:33.28 in 200 Med Relay - went 1:36.00
1,200 2x{8 x 50 on 1:00 Pull Restricted breathing stuf EN1
{4 x 50 on :40 Blue EN3
3:35 PM 5,200 Yards - Stress Value = 161
Workout #534 - Saturday, 31 January 2009
Mid-Dist-1
2 minutes rest between sets
8:00 AM Start
Yards Set Description EGY
====== ============================================ ===
2,000 1x{1 x 2000 on 30:00 Wet-Land Work EN1
{1 on 30:00 Wet-Land Dry EN1
Guys were more sore than I'd expected to be
Returned for WPCC at 11:00
1,500 1 x 1500 on 30:00 General Warm-Up EN1
700 1 x 700 on :40 Other Racing SP2
1,600 1 x 1600 on 30:00 Warm-Down On Own REC
800 16 x 50 on 12:00 Team Warm-Down REC
1:21 PM 6,600 Yards - Stress Value = 150
Workout #535 - Saturday, 31 January 2009
Mid-Dist-2
2 minutes rest between sets
8:00 AM Start
Yards Set Description EGY
====== ============================================ ===
2,000 1x{1 x 2000 on 30:00 Wet-Land Work EN1
{1 on 30:00 Wet-Land Dry EN1
Guys were more sore than I'd expected to be
Returned for WPCC at 11:00
1,200 1 x 1200 on 30:00 General Warm-Up EN1
600 1 x 600 on :40 Racing SP2
1,200 1 x 1200 on 30:00 Warm-Down On Own REC
800 16 x 50 on 12:00 Team Warm-Down REC
1:21 PM 5,800 Yards - Stress Value = 132
Workout #538 - Monday, 02 February 2009
Mid-Dist-1
2 minutes rest between sets
8:30 AM Start
Yards Set Description EGY
====== ====================================================== ===
Rip & Steve largely on own - other guys more directed
600 1 x 600 on 9:00 Choice Warm-Up REC
2,000 2 x 1000 on 15:00 #1 Loco K-S w/fins EN1
#2 Pull Loco Russian-Free
9:11 AM 2,600 Yards - Stress Value = 46
Workout #550 - Monday, 02 February 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================ ===
500 10 x 50 on :45 Fast Open Turns EN1
900 4x{1 x 75 on 1:10 Desc: 1-3 Fr; 4-6 Stk; 7-9 Fr EN1
{1 x 75 on 1:10 EN2
{1 x 75 on 1:10 EN3
1,500 3x{2 x 200 on 2:30 Pull EN1
{4 x 25 on :30 Kick EN1
2,992 4x{3 x 100 on 1:15 Free EN1
{3 x 100 on 1:25 IM EN1
{4 x 37 on :45 Swim EN3
1 on 10:00 Breaststroke Turn Work
400 1 x 400 on 6:00 Brst Pull Every 4th Free EN1
5:51 PM 6,292 Yards - Stress Value = 168
Workout #539 - Monday, 02 February 2009
Mid-Dist-2
2 minutes rest between sets
8:30 AM Start
Yards Set Description EGY
====== ====================================================== ===
Rip & Steve largely on own - other guys more directed
Rip, Alfes - lots more rest after last weekend
600 1 x 600 on 9:00 Choice Warm-Up REC
1,000 1 x 1000 on 15:00 #1 Loco K-S w/fins EN1
#2 Pull Loco Russian-Free
8:56 AM 1,600 Yards - Stress Value = 26
Workout #551 - Monday, 02 February 2009
Mid-Dist-2
2 minutes rest between sets
4:20 PM Start
Yards Set Description EGY
====== ============================================ ===
400 1 x 400 on 6:00 Alt Open/Hand Touch Turns EN1
900 4x{1 x 75 on 1:10 Desc: 1-3 Fr; 4-6 Stk; 7-9 Fr EN1
{1 x 75 on 1:10 EN2
{1 x 75 on 1:10 EN3
2,992 4x{3 x 100 on 1:15 Free EN1
{3 x 100 on 1:25 75 Free-25 Kick EN1
{4 x 37 on :45 Swim EN3
800 1 x 800 on 12:00 Fins, Pads, Snorkel REC
200 u/w Rec; 200 DPS/ 200 u/w Rec; 200 DPS
5:42 PM 5,092 Yards - Stress Value = 136
Workout #547 - Tuesday, 03 February 2009
Mid-Dist-1
2 minutes rest between sets
9:00 AM Start
Yards Set Description EGY
====== ============================== ===
2,200 1 x 2200 on 30:00 Meet Warm-Up EN1
150 1x{1 x 50 on 1:00 200p to foot SP1
{2 x 50 on 1:00 200p SP1
200 1 x 200 on 4:00 EZ REC
9:41 AM 2,550 Yards - Stress Value = 55
Workout #543 - Tuesday, 03 February 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
400 1 x 400 on 6:00 Alt Open/ Hand-Touch Turn REC
1,800 6 x 300 on 4:00 75Fr-50Fl-50Bk-75Fr-50Bk-50Br- EN1
Slight Descend
4,950 3x{3 x 250 on 3:00 P Desc 100Fr- 50 Back- 100 Fr EN1
{9 x 100 on 1:15 , 1:10, 1:05 w/fins EN2
600 4 x 150 on 2:50 100-1 Pad+1 Fin/ 50 Sw REC
5:49 PM 7,750 Yards - Stress Value = 199
Workout #546 - Tuesday, 03 February 2009
Mid-Dist-2
2 minutes rest between sets
9:00 AM Start
Yards Set Description EGY
====== ============================== ===
2,000 1 x 2000 on 30:00 Meet Warm-Up EN1
112 1x{1 x 25 on 1:00 100p to foot SP1
{1 x 37 on 1:00 100p to foot SP1
{1 x 50 on 1:00 100p to foot SP1
200 1 x 200 on 4:00 EZ REC
9:41 AM 2,312 Yards - Stress Value = 49
Workout #542 - Tuesday, 03 February 2009
Mid-Dist-2
2 minutes rest between sets
4:30 PM Start
Yards Set Description EGY
====== ======================================================= ===
Ripley, Pellican, Boyer, Winiecki, VanHuis, DSchranck,
400 1 x 400 on 9:00 Every 4th Stroke IMO w/OpenTur REC
600 4 x 150 on 2:50 100-1 Pad+1 Fin/ 50 Sw REC
Can Also do 1-Arm Instead
600 8 x 75 on 2:00 Descend Breaths-Start @12 EN1
75's Pull- Begin w/12 Breaths then subtract one-go as
long as you can
3,374 2x{3 x 250 on 3:00 Fins 100Fr-50K-100 Fr EN1
{ 2 Hand-Hits on Swims
{9 x 100 on 1:30 / 1:20/ 1:10 (3 sets of 3) EN2
{1 x 37 on 1:00 Fast Through Turn+Break SP1
90 6 x 15 on 1:30 Relay Starts-Break 2 ! Finish SP3
6:11 PM 5,064 Yards - Stress Value = 132
Workout #554 - Wednesday, 04 February 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ===================================================== ===
600 1 x 600 on 9:00 100 Fr- 50 Stroke REC
600 6 x 100 on 1:30 50K-50 Sw w/ Paddles EN1
450 3x{3 x 25 on :30 Drill - Choice REC
{1 x 75 on 1:15 Swim DPS Choice Stroke EN1
120 8 x 15 on :45 Sprint w/fins SP3
4,000 4x{1 x 300 on 6:00 Pull: 50 Scull-100 S w/Snorkel EN1
{ On 75's Free: 50 Red- 75Blue- 50 Red/ 125Red-50 Blue
{ On 75's IM: Red but go Blue on Bk or Brst (Weakest)
{ Compare Times
{2 x 175 on 3:00 O# 25 Fl-50Bk-50Br-50Fr EN2
{2 x 175 on 3:00 E# Free EN3
600 4 x 150 on 3:00 100 1 Fin+1 Paddle-50 Sw EN1
6:07 PM 6,370 Yards - Stress Value = 205
Workout #555 - Wednesday, 04 February 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================== ===
600 1 x 600 on 9:00 100 Fr- 50 Stroke REC
600 6 x 100 on 1:30 50K-50 Sw w/ Paddles EN1
450 3x{3 x 25 on :30 Drill - Choice REC
{1 x 75 on 1:15 Swim DPS Choice Stroke EN1
120 8 x 15 on :45 Sprint w/fins SP3
Rip, R-baum, Alfes, Stowe, Schranck, VanHuis - 2 Rounds
but maybe 1 round - watch & see
2,000 2x{1 x 300 on 6:00 Pull: 50 Scull-100 S w/Snorkel EN1
{ On 75's Free: 50 Red- 75Blue- 50 Red/ 125Red-50 Blue
{ On 75's IM: Red but go Blue on Bk or Brst (Weakest)
{ Compare Times
{2 x 175 on 3:00 O# 25 Fl-50Bk-50Br-50Fr EN2
{2 x 175 on 3:00 E# Free EN3
500 4 x 125 on 3:00 75 1 Fin+1 Paddle-50 Sw EN1
100 2 x 50 on 2:00 From Push Fast w/Fins SP1
50 1 x 50 on 3:00 Dive SP2
300 1 x 300 on :40 Rinse REC
5:45 PM 4,720 Yards - Stress Value = 134
Workout #559 - Thursday, 05 February 2009
Mid-Dist-1
2 minutes rest between sets
3:15 PM Start
Yards Set Description EGY
====== ======================================================== ===
1,350 1x{1 x 200 on 3:00 Free Relay REC
{1 x 500 on 7:00 Loco K-Sw EN1
{1 x 200 on 3:00 IM EN1
{1 x 50 on 1:00 1 breath each way EN3
{1 x 400 on 6:00 Medley Relay Run Start+VS SP3
1,400 1x{1 x 300 on 4:00 Backstroke w/fins EN1
{1 x 400 on 5:00 50 Kick- 150 Pull Paddles Only EN1
{1 x 400 on 6:00 50 Fly+Brst / 50 Free EN1
{ Freestylers: Above 400 25 Fly+Brst - 75 Free
{ Freestylers: Substitute 200 25 Sc-25 DPS for 300 below
{1 x 300 on 4:30 Brst Pull-Free when arms tire EN1
200 1 x 200 on 4:00 Easy Kick REC
Separate based on stroke next set
Doug & Clinton go 25 Free-25 Fly
600 1x{4 x 50 on :50 Desc to 200 Pace EN1
{4 x 50 on :45 Desc to 200 Pace EN2
{4 x 50 on :40 Hold @Pace EN2
200 1 x 200 on 4:00 Easy Kick REC
Stephen, Adam, Moravek, Coder
400 4x{2 x 25 on 1:00 3 Pipe Pulldowns EN1
{2 x 25 on :30 #1 Dbl Pullout #2 Fast Pullout EN1
Winiecki, Rothenbaum, Boyer, Ripley, R-Baum
Maybe even do below 25's relay style
Pull :20x25 @30 - Br x2, 2Br, 1 Br, 0 Br; Xtra 30 sec a
Finish up getting Smooth
800 1 x 800 on 10:00 Drill/Swim x100's Pull optiona EN1
Sprint Types will go 6x100 Dr-Swim
4:46 PM 4,950 Yards - Stress Value = 111
Workout #560 - Thursday, 05 February 2009
Mid-Dist-2
2 minutes rest between sets
3:15 PM Start
Yards Set Description EGY
====== ======================================================= ===
1,350 1x{1 x 200 on 3:00 Free Relay REC
{1 x 500 on 7:00 Loco K-Sw EN1
{1 x 200 on 3:00 IM EN1
{1 x 50 on 1:00 1 breath each way EN3
{1 x 400 on 6:00 Medley Relay Run Start+VS SP3
1,300 1x{1 x 300 on 4:00 Backstroke w/fins EN1
{1 x 400 on 5:00 50 Kick- 150 Pull Paddles Only EN1
{1 x 400 on 6:00 50 Fly+Brst / 50 Free EN1
{ Freestylers: Above 400 25 Fly+Brst - 75 Free
{ Freestylers: Substitute 200 25 Sc-25 DPS for 300 below
{1 x 200 on 4:30 Brst Pull-Free when arms tire EN1
200 1 x 200 on 4:00 Easy Kick REC
Separate based on stroke next set
Doug & Clinton go 25 Free-25 Fly
600 1x{4 x 50 on :50 Desc to 200 Pace EN1
{4 x 50 on :45 Desc to 200 Pace EN2
{4 x 50 on :40 Hold @Pace EN2
200 1 x 200 on 4:00 Easy Kick REC
Stephen, Adam, Moravek, Coder
16 x 25 See MD1 Workout
Winiecki, Rothenbaum, Boyer, Ripley, R-Baum
Maybe even do below 25's relay style
500 20 x 25 on :30 See Below EN1
Finish up getting Smooth
600 6 x 100 on 1:30 Drill/Swim x100's Pull optiona EN1
4:43 PM 4,750 Yards - Stress Value = 107
Workout #567 - Friday, 06 February 2009
Mid-Dist-1
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ====================== ===
1,500 1 x 1500 on 22:00 free EN1
90 6 x 15 on :45 Racks SP3
Some Cord work
7:28 AM 1,590 Yards - Stress Value = 34
Workout #563 - Friday, 06 February 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ========================================= ===
1,900 1x{1 x 200 on 3:00 Medley Relay REC
{1 x 400 on 6:00 IM - Kick - Drill REC
{1 x 100 on 2:00 Fly - Dr-Build EN1
{1 x 200 on 3:00 Swim EN1
{1 x 100 on 2:00 Breast - Dr-Build EN1
{1 x 100 on 2:00 Back EN1
{1 x 800 on 12:00 Pull NS EN1
300 6 x 50 on :50 Build Fly 1-3, 4-6 EN1
600 1 x 600 on 15:00 P 200 Fr- 100 Stroke EN1
1,650 3x{3 x 150 on 2:00 Descend 1-3 to EZ Red EN2
{4 x 25 on :30 Build SP3
400 1 x 400 on 8:30 P Every 4th Russian EN1
450 6 x 75 on 1:10 Swim Fast Through Turns EN1
200 1 x 200 on 3:00 Fly w/fins - Light & Easy EN1
200 1 x 200 on 3:00 EZ REC
5:50 PM 5,700 Yards - Stress Value = 139
Workout #568 - Friday, 06 February 2009
Mid-Dist-2
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ===================== ===
700 1 x 700 on 22:00 free EN1
90 6 x 15 on :45 Racks SP3
7:29 AM 790 Yards - Stress Value = 18
Workout #564 - Friday, 06 February 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================== ===
1,300 1x{1 x 200 on 3:00 Medley Relay REC
{1 x 400 on 6:00 IM - Kick - Drill REC
{1 x 100 on 2:00 Fly - Dr-Build EN1
{1 x 200 on 3:00 Swim EN1
{1 x 100 on 2:00 Breast - Dr-Build EN1
{1 x 100 on 2:00 Back EN1
{1 x 200 on 3:00 Running Starts SP3
300 6 x 50 on :50 Build Fly 1-3, 4-6 EN1
450 6 x 75 on 1:00 25 Drill-25K-25 DPS REC
Snorkel & Paddles optional on above
Like a 440 Hemi - Just touch the gas
1,800 1x{3 x 50 on 1:00 K Descend EN1
{3 x 200 on 2:30 Descend Primary Stroke EN1
{3 x 50 on 1:00 K Descend EN1
{3 x 150 on 2:00 Descend Stk/Fr or Fr/Stk EN2
{3 x 50 on :50 Drill EN1
{3 x 100 on 1:20 Descend Stroke or Free EN2
450 6 x 75 on 1:10 Swim Fast Through Turns EN1
5:13 PM 4,300 Yards - Stress Value = 94
Workout #571 - Sunday, 08 February 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =============================================== ===
Today: Smooth Day - Rip and rest with MD
Tomorrow: Cruise - Rip and rest with Sprint
900 1 x 900 on 15:00 300 OpenT; 300 Dr-Stk; 300 K-S REC
1,000 1x{4 x 125 on 2:00 75 1Fin+1Pad - 50 Swim EN1
{4 x 125 on 2:00 75 Russian - 50 Swim EN1
900 1x{9 x 50 on :45 Pink EN1
{6 x 50 on :40 Red EN2
{3 x 50 on :35 Blue EN3
300 1 x 300 on 5:00 Kick 200K + 4x25 K Build EN1
Steve/Derek 2 Rounds; Others 1 Round
2,200 2x{4 x 225 on 3:00 Desc 1-4 EN1
{ Free & Free-Stroke-Free
{ 25's @200 Pace
{8 x 25 on :30 Build to turn EN2
5:29 PM 5,300 Yards - Stress Value = 117
Workout #572 - Sunday, 08 February 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================= ===
900 1 x 900 on 15:00 300 OpenT; 300 Dr-Stk; 300 K-S REC
1,000 1x{4 x 125 on 2:00 75 1Fin+1Pad - 50 Swim EN1
{4 x 125 on 2:00 75 Russian - 50 Swim EN1
900 1x{9 x 50 on :45 Pink EN1
{6 x 50 on :40 Red EN2
{3 x 50 on :35 Blue EN3
300 1 x 300 on 5:00 Kick 200K + 4x25 K Build EN1
Stephen will go two rounds - Everyone else will go one
1,100 1x{4 x 225 on 3:00 Desc 1-4 EN1
{ Free & Free-Stroke-Free
{ 25's @200 Pace
{8 x 25 on :30 Build to turn EN2
5:13 PM 4,200 Yards - Stress Value = 91
Workout #576 - Monday, 09 February 2009
Mid-Dist-1
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
Derek, Stephen, Steenrod, VanHuis, VanHuis, Glover?
1,000 1 x 1000 on 14:00 500 Open Turns-250Dr-250K REC
600 8 x 75 on 1:15 25K- 50 Buoy- 25 Build REC
600 4x{2 x 25 on 1:30 4 x 150 from Blocks SP2
{1 x 100 on 1:30 Blocks 1st & 4th 25 Fast REC
Work Transition into next stroke
2,050 1x{1 x 300 on 5:00 Pull EN1
{3 x 150 on 1:50 Fly-Bk (75-75, 100-50, 50-100) EN2
{1 x 200 on 3:00 Back Pull EN1
{4 x 100 on 1:30 Bk-Brst (75-25, 50-50, 25-75) EN2
{1 x 100 on 2:00 Breast Pull EN1
{6 x 100 on 1:30 Brst-Fr (25-75, 50-50, 75-25) EN2
500 1 x 500 on 7:00 Pull EZ, Breathing x5's REC
400 4x{2 x 25 on :30 Fast w/Fins SP1
{1 x 50 on :45 Easy w/Fins REC
400 1 x 400 on 6:00 Kick-Swim Mix REC
5:45 PM 5,550 Yards - Stress Value = 129
Workout #575 - Monday, 09 February 2009
Mid-Dist-2
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================= ===
800 1 x 800 on 12:00 400 Open Turns-200Dr-200K REC
200 Free Relay Starts (8)
A-Davis, Bendix, Ripley, Bax, Ortmann
B-Winiecki, R-baum, Schranck, Pellican, Varner (Loop)
C-Hoover, Boyer, Scheirer
D-Jones, Moravek, Coder, Stowe
600 8 x 75 on 1:15 25K- 50 Buoy- 25 Build REC
200 4 x 50 on 1:15 Turbulence Drill w/Fins SP1
Moravek & Coder will go 300 Brst w/Paddles+Dolphin K
Scheirer 300 Fly w/Fins Snorkel - Press Chest
300 1 x 300 on 5:00 Pull EZ, Breathing x6's REC
Next Set 4 x 150 1st & Last 25's Fast
600 4x{2 x 25 on :30 4 x 150 1st & last 25 ! SP1
{1 x 100 on 1:30 Middle 100 DPS REC
600 1 x 600 on 8:00 Kick-Swim Mix, EZ REC
- - - - - - - - - - - Ignore Below - - - - - - - - - -
96 8 x 12 on :40 Relay Starts SP3
5:08 PM 3,196 Yards - Stress Value = 55
Workout #580 - Tuesday, 10 February 2009
Mid-Dist-1
2 minutes rest between sets
3:15 PM Start
Yards Set Description EGY
====== ============================================== ===
Smooth Day
1,000 1 x 1000 on 16:00 uw Rec w/Pads, Snorkel, Buoy REC
Alfes, Boyer, Winiecki, VanHuis did 12x75
1,350 3x{3 x 75 on 1:00 Pink EN1
{3 x 75 on :55 Red EN2
400 8 x 50 on 1:00 Stroke-Specific Drill Work EN1
300 1 x 300 on 5:00 Kick - 200 + 4x25 Build EN1
1,000 1 x 1000 on 16:00 uw Rec w/Pads, Fins, Snorkel REC
4:26 PM 4,050 Yards - Stress Value = 75
Workout #579 - Tuesday, 10 February 2009
Mid-Dist-2
2 minutes rest between sets
3:15 PM Start
Yards Set Description EGY
====== ============================================== ===
Smooth Day
1,000 1 x 1000 on 16:00 uw Rec w/Pads, Snorkel, Buoy REC
Alfes, Boyer, Winiecki, VanHuis did 12x75
450 3x{1 x 75 on 1:00 Pink EN1
{1 x 75 on :55 Red EN2
200 4 x 50 on 1:00 Stroke-Specific Drill Work EN1
200 1 x 200 on 3:00 Easy Kick EN1
1,000 1 x 1000 on 16:00 uw Rec w/Pads, Fins, Snorkel REC
4:08 PM 2,850 Yards - Stress Value = 41
Workout #582 - Tuesday, 03 March 2009
Mid-Dist-1
2 minutes rest between sets
6:30 AM Start
Yards Set Description EGY
====== ============================================== ===
400 1 x 400 on 6:00 Choice REC
900 3 x 300 on 4:00 K 100Fly, 50 Fr-50 Br, 4x25Bld EN1
600 1 x 600 on 9:00 Alt Scull/Swim w/ Buoy REC
1,800 3 x 600 on 9:00 100K-200IM- 300 Loco Build-DPS EN1
7:30 AM 3,700 Yards - Stress Value = 64
Workout #583 - Tuesday, 03 March 2009
Mid-Dist-1
2 minutes rest between sets
3:00 PM Start
Yards Set Description EGY
====== ============================================= ===
600 1 x 600 on 9:00 75 Sw-25 Piston- 75 Dr- 25 Sw EN1
1,000 4x{3 x 50 on 1:00 Desc EN1
{2 x 25 on :30 15m Fast Kick or Swim REC
{2 x 25 on :30 SP3
4,150 1x{1 x 300 on 3:30 Pull Build EN1
{5 x 300 on 3:30 Red - Paddles Optional EN2
{1 x 175 on 2:40 Freestyle EN3
{1 x 175 on 2:40 150 Free- 25 Breast EN3
{1 x 175 on 2:40 50 Fly- 125 Free EN3
{1 x 175 on 2:40 75 Back- 100 Free EN3
{1 x 150 on 2:40 Free EN3
{4 x 150 on 2:00 Red EN2
{3 x 150 on 2:00 75 Back- 25Brst- 50 Fr EN2
{3 x 150 on 2:00 100 Fr- 50 Brst w/fins EN2
100 1 x 100 on 2:00 eASY REC
800 1x{3 x 100 on 3:00 Free SP1
{1 x 50 on 1:00 Easy REC
{3 x 75 on 2:15 1 Each Stroke SP1
{1 x 25 on :30 EZ REC
{4 x 50 on 1:30 Breast w/Dbl Pullouts SP1
4:58 PM 6,650 Yards - Stress Value = 254
Workout #584 - Wednesday, 04 March 2009
Mid-Dist-1
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ====================================== ===
1,000 1 x 1000 on 15:00 Choice Warm-Up REC
1,800 1x{2 x 500 on 5:30 Swim w/Fins EN2
{2 x 400 on 4:30 Swim w/Fins EN2
320 2x{4 x 15 on :45 Racks SP3
{4 x 25 on :45 2-4 Fast Strokes Each 25 SP3
7:51 AM 3,120 Yards - Stress Value = 95
Workout #585 - Wednesday, 04 March 2009
Mid-Dist-2
2 minutes rest between sets
3:00 PM Start
Yards Set Description EGY
====== ====================================================== ===
Dryland Beforehand, Add Some ab work in
Wore TYR Legsuit
1,200 1 x 1200 on 15:00 600 Choice + 6x100 K Desc x3's EN1
1,050 3x{3 x 50 on :55 Drill EN1
{1 x 200 on 2:30 Swim DPS EN1
200 8 x 25 on :45 O# u/w Brst E# 4xPull+4xKick EN1
900 1x{3 x 100 on 1:30 Desc 1-3 IM Switch EN2
{3 x 100 on 1:30 Desc 1-3 Free EN2
{3 x 100 on 1:30 Desc 1-3 IM Switch EN3
100 1 x 100 on 7:00 Blocks - Fly - 57.2 SP2
125 1 x 125 on 7:00 Blocks- 25 Fl- 100 Bk (1:04.7) SP2
125 1 x 125 on 7:00 Blocks- 25 Bk-100 Br (1:07.0) SP2
125 1 x 125 on 7:00 Blocks- 25 Br- 100 Fr (54.3) SP2
Was going to finish with 1x100 Brst from Blocks, will
Save for Saturday.
600 1 x 600 on 8:00 EZ Between Stand-Ups REC
700 1 x 700 on 9:00 Pull EN1
500 - Loco P Back/Russian - Pull Wide
200 - 2 Brst/ 2Fly Flip Turns
200 8 x 25 on :40 Fins ! to Turn (open or flip) SP3
5:02 PM 5,325 Yards - Stress Value = 157
Workout #586 - Thursday, 05 March 2009
Mid-Dist-1
2 minutes rest between sets
3:00 PM Start
Yards Set Description EGY
====== ============================================== ===
2,400 3x{3 x 200 on 2:40 75 Red-+10 Sec-50 Race-75 Red EN2
{1 x 200 on 2:40 50 Red-+10 Sec-100 Race-50 Red EN3
3:32 PM 2,400 Yards - Stress Value = 108
Workout #4 - Monday, 22 September 2008
Sprint
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
400 1 x 400 on 7:00 (5 Laps) 200 Fr-200 Stk-Free EN1
640 8 x 80 on 1:15 (1) 40 Drill - 40 Swim EN1
Drills: Odds Russian/ Evens 1-Arm
2,880 1x{3 x 320 on 4:30 (4) Free EN1
{3 x 320 on 5:00 (4) Reverse IM EN1
{3 x 320 on 6:00 (4) Kick w/Board EN1
320 8 x 40 on :40 Desc 1-4, 5-8 EN1
1- Schranck, AdamVH, Busse, Rothenbaum, Tilden, Moravek
2- Pelka, Bax, Healy, Jones, Ross, Varner
3- Drake, Stowe, Schrier, D. Schranck, Boyer, Kordek
4- VanHuis, Ripley, Bendix, Hoover, Plagge, Winiecki
5- Steenrod, Schneider, Coder, Glover, Kowal, Vargas
Out: Alfes, Grandchamp, Jackson, Davis, Pellican, Ortma
7:12 AM 4,240 Yards - Stress Value = 84
Workout #8 - Tuesday, 23 September 2008
Sprint
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================== ===
400 1 x 400 on 6:00 Open Warm-Up REC
2,500 1x{4 x 200 on 3:00 25K- 100Fr- 50 Stk- 25K EN1
{3 x 100 on 1:30 Keep HR under 32 EN1
{4 x 200 on 3:00 Same EN1
{6 x 100 on 1:30 Same EN1
1,200 16 x 75 on 1:20 See Below REC
1-4 R/L/Swim
5-8 SSS/Swim/SSS- Focus on rolling the body keepi
9-12 50 uw rec-25 Swim
13-16 -50 Free- 25 Stroke
800 8 x 100 on 1:45 K/ R/ L/ K EN1
300 6 x 50 on 1:00 Golf REC
5:30 PM 5,200 Yards - Stress Value = 85
Workout #12 - Wednesday, 24 September 2008
Sprint
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== =============================================== ===
600 1 x 600 on 10:00 5 Fr, 4 Stk, 3 Fr, 2 Stk, 1 Fr EN1
960 2 x 480 on 7:00 Loco (1-3) Bk-Fr & Br-Fr w/fin EN1
1,920 8 x 240 on 3:30 Odds Fr / Evens Stk-Fr IMO EN1
480 6x{1 x 40 on :45 Strm K 5-4-3 Stroke Cycles EN1
{1 x 40 on :45 Fast-Easy-Fast EN1
640 1 x 640 on 10:00 Pull - Breathe x4-5's EN1
7:15 AM 4,600 Yards - Stress Value = 92
Workout #13 - Thursday, 25 September 2008
Sprint
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
400 1 x 400 on 7:00 6-5-4 ? REC
1,200 4 x 300 on 4:30 IM - Free - Kick EN1
300 12 x 25 on :30 Var Sprint - at least 2 stks SP3
Flip All Turns Today
500 1x{4 x 25 on 1:00 Y-I Drill REC
{8 x 50 on 1:00 @:10 R 25 cobra strike forward EN1
{ 25 BR, focus on undul & drive to a line, w/snorkels
1,500 2x{6 x 100 on 1:20 DPS, 2 touch in & out off wall EN1
{6 x 25 on :30 dolphin kick on side EN1
800 8x{1 on :30 Vertical Kick EN1
{1 x 100 on 1:30 3 cycles fly 3 cycles br EN1
5:26 PM 4,700 Yards - Stress Value = 95
Workout #20 - Friday, 26 September 2008
Sprint
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
1- Schranck, Pelka, Glover, Pellican, Drake
2- VanHuis, Winiecki, Busse, Schneider, Steenrod,
3- Schranck-D, Ross, VanHuis-Ad, Varner, Alfes
4- Boyer, Rothenbaum, Jackson, Healy, Stowe, Coder
5- Bax, Plagge, Kowal, Scheirer, Grandchamp, Vargas
6- Bendix, Tilden, Moravek, Jones, Hoover
640 1 x 640 on 9:00 5Fr, 4Bk, 3Fr, 2Br, 1 Fr, 1 IM EN1
960 6 x 160 on 2:30 80 1 Fin+1 Pad / 80 Swim EN1
1,600 1 x 1600 on 30:00 K w/Fins 80 Bd-40 Surf-40 Side EN1
Alt - 1200 Kick w/o Fins 40 Brst, 40 Br on Back, 40 Fre
1,680 7 x 240 on 3:30 40 fl/br, 80 Bk, 120 Free EN1
7:22 AM 4,880 Yards - Stress Value = 98
Workout #27 - Saturday, 27 September 2008
Sprint
2 minutes rest between sets
9:00 AM Start
Yards Set Description EGY
====== ======================================== ===
400 1 x 400 on 8:00 Anything you want to do REC
1,500 12 x 125 on 2:00 Snorkel- Scull+OverKick EN1
1-3 - S-K-S-K-S
4-6 K-S-K-S-K
7-9 - 50K - 25 SC- 50 K
10-12 - 50 Scull - 75 Build to Fast
2 Touches Before a Breath
3,000 1x{10 x 100 on 1:30 free EN1
{10 x 100 on 1:20 free EN2
{10 x 100 on 1:10 free EN2
1 on 35:00 Turns
10:51 AM 4,900 Yards - Stress Value = 134
Workout #31 - Monday, 29 September 2008
Sprint
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ============================================== ===
400 1 x 400 on 6:00 free REC
320 8 x 40 on 1:00 1-Arm / Swim EN1
2,200 11 x 200 on 3:00 Free- Fl/Br- Free- Back- Free EN1
160 4 x 40 on 1:00 20 yds Overkick EN1
480 1 x 480 on 6:00 Pull EN1
960 4x{1 x 160 on 2:00 Drill (1 Fin+1 Paddle) REC
{1 x 80 on 2:00 Swim EN1
7:18 AM 4,520 Yards - Stress Value = 79
Workout #35 - Tuesday, 30 September 2008
Sprint
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================= ===
400 1 x 400 on 6:00 6-5-4 REC
600 12 x 50 on :50 IM Switch Fl-Bk/ Bk-Br/ Br-Fr EN1
500 1x{8 x 25 on :25 / :30 EN1
{1 x 300 on 6:00 100 Catch-Up/ 50 Bk/ 50-100 EN1
3,500 2x{8 x 150 on 2:00 75 Fr-75 Bk/ 75 Bk-75 Fr EN2
{ 1-4 HR 26-32/ 5-8 HR 32+
{4 x 100 on 2:00 K 10m u/w Off Walls #1 & 3 EN1
{6 x 25 on :30 Fast to Foot O#Fr E# Bk SP1
500 1 x 500 on 8:00 Mid-Pool Spins w/Dog Collar+ EN1
- - - PM Workout - - -
Guyland - Two rounds of 2 sets x 40 sec x 12 exercises
300 1 x 300 on 20:00 Turn work + front flips REC
5:53 PM 5,800 Yards - Stress Value = 169
Workout #39 - Wednesday, 01 October 2008
Sprint
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== =========================================== ===
720 1 x 720 on 10:00 Free-Stroke x/40's IMO EN1
480 1 x 480 on 7:00 40 Drill- 80 Swim (Fr & Bk) REC
3,600 1x{3 x 400 on 5:00 / 5:10/ 5:20/ 5:30 free EN1
{3 x 400 on 5:30 / 5:40/ 5:50/ 6:00 IM EN1
{3 x 400 on 7:00 Kick EN1
Two slowest lanes used fins on kick.
7:11 AM 4,800 Yards - Stress Value = 91
Workout #43 - Thursday, 02 October 2008
Sprint
1 minute rest between sets
3:15 PM Start
Yards Set Description EGY
====== ======================================================== ===
Written by Tom, Butchered by Greg
500 1 x 500 on 8:00 Swim, Every 4th Stroke REC
Talk: Free Speed, Give it Away?, Body Line, Thumb Lock
200 8 x 25 on 1:00 Strmline+OverKick w/Snorkel SP3
Hold Streamline until Kicking is Faster than Gliding
Talk: Quick Feet, Knees to Chest, Reactive Ab Exercises
450 6 x 75 on 1:10 Desc 1-3, Hold 4-5 Open Turns EN1
Talk: Fast Elbow Drive
This is the alt set
2,750 5x{3 x 100 on 1:30 Free EN1
{1 x 250 on 3:30 IM- xtra Fly & Brst EN1
300 3 x 100 on 1:30 Free EN1
600 2 x 300 on 8:00 25 Scapular Scull/ 50 Pull EN1
Swim into the Walls
2 Touches Before Breath
4:44 PM 4,800 Yards - Stress Value = 95
Workout #47 - Friday, 03 October 2008
Sprint
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
5- Winiecki, Schranck, Glover, Steenrod, Pelka, Boyer
4- VanHuis, DougS, Varner, Ross, Alfes, Ripley
3- Jackson, Adam, Isaac, Drake, Davis, Busse
2- Healy, Moravek, Pellican, Stowe, Scheirer, Coder
1- Vargas, Kowal, Schneider, Bendix, Bax, Hoover, Jones
640 1 x 640 on 9:00 5Fr, 4Bk, 3Fr, 2Br, 1 Fr, 1 IM EN1
960 6 x 160 on 2:30 80 1 Fin+1 Pad / 80 Swim EN1
1,920 1 x 1920 on 36:00 K w/Fins 80 Bd-40 Surf-40 Side EN1
Alt - 1200 Kick w/o Fins 40 Brst, 40 Br on Back, 40 Fre
720 3 x 240 on 3:30 40 fl/br, 80 Bk, 120 Free EN1
7:14 AM 4,240 Yards - Stress Value = 84
Workout #51 - Saturday, 04 October 2008
Sprint
1 minute rest between sets
9:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
Combined Workout With Women - Dryland Circuit to Begin
400 1 x 400 on 6:00 6-5-4 Turns EN1
1,200 8 x 150 on 2:30 IM + Drill & Strmline Kick EN1
Rotate through drills by strokes + 25 Streamline Kick
3,600 1x{5 x 200 on 2:30 / 2:40/ 2:50 - Red, HR 32-36 EN2
{3 x 100 on 2:00 Blue- Stroke Mix-In HR 37+ EN3
{4 x 200 on 2:30 / 2:40/ 2:50 EN2
{4 x 100 on 2:00 Blue EN3
{3 x 200 on 2:30 / 2:40/ 2:50 EN2
{5 x 100 on 2:20 Blue (Little Extra Rest) EN3
Split Men & Women | Split Mid-Distance & Sprint
525 7x{1 x 25 on 1:00 Scull REC
{1 x 25 on 1:00 Sprint SP3
{1 x 25 on 1:00 Kick ! SP1
MD-Dist will go 3x400 Pull Desc - Snorkel Optional
#1 Every 4th 1 Breath, #2 Ev 4th Breast; #3 Every 4th !
10:46 AM 5,725 Yards - Stress Value = 219
Workout #55 - Monday, 06 October 2008
Sprint
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================= ===
800 1 x 800 on 14:00 Fins+Snorkel EN1
160 Swim- 40 Russian- 40 Breast w/Dolphin
960 4x{3 x 80 on 1:15 Drill REC
{ Free- Half-Catch-Up/ Back- Catch-Up/ Fly- u/w Recovery
3,240 3x{3 x 240 on 3:30 IM (Stroke-Free) EN1
{3 x 120 on 2:20 40 Kick w/Board - 80 Swim EN1
5- Ross VanHuis Schneider VH-Adam Boyer Alfes
4- Pelka Busse Doug Drake Jackson Pellican
3- Schranck Glover Winiecki Steenrod Scheirer Healy
2- Ripley Bendix Bax Rothenbaum Moravek Vargas
1- 1- Hoover Coder Stowe Varner Davis Kowal Jones
7:23 AM 5,000 Yards - Stress Value = 91
Workout #59 - Tuesday, 07 October 2008
Sprint
1 minute rest between sets
3:15 PM Start
Yards Set Description EGY
====== ======================================================== ===
"Wet-Land"
600 8x{1 x 75 on 1:00 Swim - Warm-Up REC
{1 on 1:00 MB Squats (4) / HeelTouches(4) EN1
600 8 x 75 on 1:20 -1:30 Kick - Guys Chose Int EN1
Best Kick Set in School History - No Talking - Amazing!
2,575 1x{9 x 100 on 1:20 Threshold Pace EN2
{5 x 50 on 1:00 Blue - 26-30's EN3
{1 x 100 on 2:30 Breast Pull 2up - 1 Down REC
{7 x 100 on 1:20 Last 25 Stroke- Threshold EN2
{5 x 50 on 1:10 Blue - 27-31's EN3
{1 x 125 on 2:00 Breast Pull 2up- 1 Down REC
{5 x 50 on 1:15 From Blocks-Relay Style EN3
75 1 x 75 on 2:00 Reverse Freestyle REC
400 1 x 400 on 6:00 w/Snorkel uw Rec+scull (4th) REC
260 20 x 13 on 1:00 12.5 yard sprints w/fins+Pads SP3
Pure Power - Had them Race one Another
240 20 x 12 on 1:00 Easy REC
5:19 PM 4,750 Yards - Stress Value = 146
Workout #63 - Wednesday, 08 October 2008
Sprint
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ======================================================== ===
480 1 x 480 on 6:00 Loco Free/Stroke REC
480 12 x 40 on 1:00 1-Arm w/Board; 1 Swim; 1 u/w K EN1
1,200 6 x 200 on 3:30 40 Stroke-120 Free-40 uw K EN1
Fins & Snorkels
Gave each lane 1 breath per person + 1. All groups
went over, though Drake's group said they didnt. They
moved on, others did 6x40 set below.
Spent 10 minutes talking about little differences, how
they are college swimmers - no easy ways to success now
240 6 x 40 on 1:00 u/w Streamline Kick w/fins SP1
480 1 x 480 on 7:00 Pull Lungbusters EN1
960 8 x 120 on 2:00 80Free-40 Stroke Dec 1-4, 5-8 EN1
1,150 1 x 1150 on 20:00 After Dryland - See Distance EN1
7:34 AM 4,990 Yards - Stress Value = 105
Workout #67 - Thursday, 09 October 2008
Sprint
1 minute rest between sets
3:15 AM Start
Yards Set Description EGY
====== ============================================== ===
700 1 x 700 on 12:00 Warm-Up Per Tom REC
20-30 min of stroke work based on strokes
300 1 x 300 on 5:30 50 Catch-Up/ 100 Back EN1
800 8 x 100 on 1:30 25 Free w/Touch & Flip/ EN1
50 Russian- 25 Breast w/Free K
2,200 2x{1 x 175 on 2:40 150 Free- 25 Stroke EN2
{1 x 150 on 2:20 100 Free- 50 Stroke EN2
{1 x 125 on 2:00 50 Free- 75 Stroke EN2
{1 x 100 on 1:30 Stroke EN2
{1 x 100 on 1:20 75 Free- 25 Stroke EN2
{1 x 125 on 1:40 100 Free- 25 Stroke EN2
{1 x 150 on 2:00 125 Free- 25 Stroke EN2
{1 x 175 on 2:20 150 Free- 25 Stroke EN2
550 1 x 550 on 8:30 Actually will do Set 2.5 Times EN2
400 1 x 400 on 6:00 u/w Rec ev 4th Kick Snork+Fins REC
100 4 x 25 on :30 u/w Freestyle REC
200 8 x 25 on 1:00 Streamline+OverKick SP3
128 2x{3 x 13 on :30 50-yard relay sprints SP3
{1 x 25 on 1:00 Sprint Relays SP3
4:55 AM 5,378 Yards - Stress Value = 157
Workout #71 - Friday, 10 October 2008
Sprint
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ================================================ ===
480 1 x 480 on 7:00 Loco Free-Stroke EN1
640 8 x 80 on 1:20 O# 1 Fin+1Paddle/ E# Swim REC
4,080 1x{3 x 480 on 6:00 / 6:20/ 6:40 - Free EN1
{3 x 480 on 6:30 / 6:45/ 7:00 - IM EN1
{3 x 400 on 6:30 / 7:00/ 7:30 Kick w/Fins EN1
Bendix, Kowal, Bax, Jones will go 3x400 on 7:00
Pelka, Ross, Glover & Schneider won't go 1x240
240 1 x 240 on 3:30 Russian / Back w/Fins REC
7:07 AM 5,440 Yards - Stress Value = 100
Workout #75 - Saturday, 11 October 2008
Sprint
1 minute rest between sets
8:00 AM Start
Yards Set Description EGY
====== ======================================== ===
1 on 45:00 Ultimate or Something Aerobic EN1
Body Fat Testing
400 1 x 400 on 8:30 6-5-4/4-5-6 REC
1,000 8 x 125 on 2:00 25Fr + 1-Hand Flip EN1
50 Russian- 25 Fl/Brst, 12.5 OverK
1,000 5 x 200 on 2:45 Best Average EN3
1,000 1 x 1000 on 12:00 Pull Loco Stroke/Free EN1
400 8 x 50 on 1:00 Kick Desc 1-4; Hold 5-8 EN1
1,000 5 x 200 on 2:45 Free-Stroke Best Average EN3
400 1 x 400 on 8:00 Choice REC
10:12 AM 5,200 Yards - Stress Value = 176
Workout #79 - Monday, 13 October 2008
Sprint
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ========================================== ===
1 on 59:59 Weights
400 1 x 400 on 8:00 Warm-Up REC
300 20 x 15 on 1:00 Racks ? - Beth will Devise SP3
7:14 AM 700 Yards - Stress Value = 16
Workout #102 - Monday, 13 October 2008
Sprint
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ========================================== ===
1 on 59:59 Weights
400 1 x 400 on 8:00 Warm-Up REC
300 20 x 15 on 1:00 Racks ? - Beth will Devise SP3
7:14 AM 700 Yards - Stress Value = 16
Workout #80 - Monday, 13 October 2008
Sprint
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================= ===
Bax will do in AM - Adjust accordingly
400 1 x 400 on 6:00 4-3-2 / 2-3-4 REC
600 8 x 75 on 1:15 O# Fl-Bk-Br/ E# Free w/Op Turn EN1
500 20 x 25 on :30 Fast - Breathe x4's SP1
2,700 1x{3 x 300 on 3:45 / 4:00/ 4:30 - Desc EN1
{3 x 300 on 4:15 / 4:30/ 4:45 - IM Desc EN2
{3 x 300 on 5:45 / 6:30/ 7:00 Kick Desc 1-3 EN1
1,125 3x{3 x 25 on :30 Scull REC
{3 x 100 on 1:05 / 1:10/ 1:15 EN2
5:27 PM 5,325 Yards - Stress Value = 156
Workout #87 - Tuesday, 14 October 2008
Sprint
1 minute rest between sets
3:15 PM Start
Yards Set Description EGY
====== =========================================== ===
1 on 59:59 Dryland
400 1 x 400 on 6:00 6-5-4 / 4-5-6 REC
200 8 x 25 on :30 Variable Sprint SP3
1,500 3x{1 x 200 on 3:00 Broken 500's EN3
{1 x 150 on 2:30 EN3
{1 x 100 on 2:00 EN3
{1 x 50 on 1:30 EN3
300 1 x 300 on 5:00 75 Scull - 25 DPS REC
800 1x{2 x 300 on :40 Pull Back / 3 x 100 Breast EN1
{4 x 50 on 1:00 / :55/ :50/ :45 EN1
Didn't get to below set
0x{1 x 300 on 4:30 P Back/ 3x100 Br/ 6x50 Fly EN1
{1 x 200 on 3:00 25 High Elbow Scull- 75 DPS REC
{4 x 50 on 1:00 / :55/ :50/ :45 EN1
5:08 PM 3,200 Yards - Stress Value = 121
Workout #91 - Wednesday, 15 October 2008
Sprint
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ============================ ===
1 on 59:59 Weights
400 1 x 400 on 8:00 Warm-Up REC
1,920 24 x 80 on 1:30 Kick Descend EN1
7:29 AM 2,320 Yards - Stress Value = 42
Workout #95 - Wednesday, 15 October 2008
Sprint
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================= ===
400 1 x 400 on 6:00 6-5-4 / 4-5-6 REC
400 4 x 100 on 1:30 Drill-Bld 75-25, 50-50, 25-75 EN1
200 4 x 50 on :40 Descend 1-4 EN1
1,200 8 x 150 on 2:15 IM - Add Kick & Drill EN1
180 12 x 15 on :45 Odds Sprint Sw/ Evens OverK SP3
600 1x{2 x 100 on 7:30 Stand-Ups SP2
{1 x 200 on 10:00 SP2
{1 x 100 on 7:30 SP2
{2 x 50 on 6:00 SP2
600 1 x 600 on :01 Easy Swim Between Fast REC
900 6 x 150 on 2:30 100 1 Pad- 1 Fin / 50 2 + 2 EN1
5:50 PM 4,480 Yards - Stress Value = 119
Workout #97 - Thursday, 16 October 2008
Sprint
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================= ===
600 1 x 600 on 8:00 Swim-Kick-Stroke - Open Turns EN1
1,000 2 x 500 on 7:00 EN1
Brst: #1 Every 4th Br w/Flutter/ #2 Ev 4th Br 2up2dn
Back: Rev Loco Dr-Sw Catchup, 1-Arm, DblArm Flut, Spin
400 4x{3 x 25 on :45 3pl Catapult + Running Start SP1
{10 on :03 MB Between Leg Passes
{1 x 25 on :45 EZ REC
900 1x{1 x 400 on 7:00 StrmK w/Snorkel, Ev 4th HeadUp EN1
{1 x 300 on 5:00 K 25 R, 25 L, 25 8&8 EN1
{1 x 200 on 3:00 Kick w/Small Board-Timed EN1
1,900 1x{1 x 100 on 1:20 free EN1
{1 x 200 on 2:25 EN2
{1 x 300 on 3:30 EN2
{1 x 400 on 4:35 EN2
{1 x 500 on 5:40 EN2
{1 x 300 on 3:20 EN2
{1 x 100 on 1:05 EN2
525 3x{1 x 25 on :30 EZ REC
{3 x 25 on :20 Free - 1 breath fast SP1
{1 x 75 on 1:00 Pull Fast Br x4's SP1
5:26 PM 5,325 Yards - Stress Value = 172
Workout #107 - Friday, 17 October 2008
Sprint
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 Sw-K-Stk Open Turns REC
900 3x{1 x 200 on 4:00 10 yds fly break; fr hand touc EN1
{4 x 12 on :30 12.5 Overkick SP3
{4 x 13 on :30 12.5 Easy Swim REC
3,350 1x{4 x 275 on 3:45 50 Dr- 50 Stk- 50 Dr- 125 Fr EN1
{6 x 175 on 2:30 < Best 200 Time EN3
{4 x 150 on 2:30 Last 25 Stroke Desc to Red EN2
{8 x 75 on 1:30 Last 25 Stroke - Blue EN3
80 8 x 10 on :30 Streamline Kick Races SP3
5:32 PM 4,930 Yards - Stress Value = 174
Workout #112 - Saturday, 18 October 2008
Sprint
1 minute rest between sets
8:00 AM Start
Yards Set Description EGY
====== ============================================ ===
1 on 59:59 Dryland
900 6 x 150 on 2:30 K-Dr-Sw EN1
400 4x{ 16 x 25 Variable Sprint
{1 x 25 on :30 Fast SP3
{1 x 25 on :30 Build EN3
{1 x 50 on :30 Easy REC
3,200 1x{8 x 50 on 1:00 Pipes-Buoy 4 Breaths EN1
{8 x 25 on :30 Odds Br+Flutter/ Evens Build K EN1
{3 x 100 on 1:25 Desc SC+Time EN1
{1 x 50 on 3:00 Fast SP2
{8 x 25 on :30 3 Sculls + 3 Strokes REC
{6 x 75 on 1:20 50 1-Arm Russian - 25 Build EN1
{3 x 150 on 2:30 Descend 1-3 EN2
{1 x 50 on 4:00 Blocks SP2
{1 x 300 on 6:00 P 50 Russian-100 DPS EN1
{6 x 25 on :30 Scull / +2 dolphin K Breakouts EN1
{3 x 200 on 2:45 Desc 1-3 EN2
{1 x 50 on 4:00 Blocks SP2
500 1 x 500 on 7:00 Lungbusters EN1
10:35 AM 5,000 Yards - Stress Value = 132
Workout #117 - Monday, 20 October 2008
Sprint
1 minute rest between sets
7:00 AM Start
Yards Set Description EGY
====== ==================== ===
800 1 x 800 on :40 free REC
180 12 x 15 on :45 Racks SP3
100 4 x 25 on :45 free SP1
7:15 AM 1,080 Yards - Stress Value = 21
Workout #121 - Monday, 20 October 2008
Sprint
1 minute rest between sets
4:15 PM Start
Yards Set Description EGY
====== ============================================= ===
400 1 x 400 on 6:00 O# Turns Hand Touch, E# Open REC
600 6 x 100 on 1:40 + 25 best stk, - 25 worst stk EN1
450 18 x 25 on :30 Fast w/Fins SP1
6 @25, 6 @:30, 6 @:35
3,600 1x{3 x 400 on 4:50 5:00 / 5:20 free - Red EN2
{ Sprinters will Desc 1-3
{3 x 400 on 5:20 / 5:30/ 5:45/ 6:00 IM EN2
{ Select Sprinters will Go 4x100 IM
{3 x 400 on 6:40 / 7:00/ 7:20 EN1
600 4 x 150 on 2:00 100 1-Pad/Fin, 50 2-2 REC
5:43 PM 5,650 Yards - Stress Value = 169
Workout #125 - Tuesday, 21 October 2008
Sprint
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
400 1 x 400 on 7:00 6-5-4 / 4-5-6 REC
1,200 1x{4 x 100 on 1:30 25 Sc/ 50 Sw/ 25 Scull REC
{4 x 100 on 1:30 25K- 50 Sw- 25 K EN1
{4 x 100 on 1:15 Descend EN1
2,600 2x{1 x 50 on 1:00 Blue EN3
{ Easy 50 @45 After Every 100 + over
{1 x 175 on 2:00 Blue EN3
{1 x 100 on 1:00 Blue EN3
{1 x 125 on 1:20 Blue EN3
{1 x 150 on 1:40 Blue EN3
{1 x 75 on :50 Blue EN3
{1 x 200 on 2:20 Blue EN3
{5 x 25 on :30 Blue EN3
{6 x 50 on 1:00 Easy 50's REC
900 2x{1 x 300 on 4:30 Pull Loco Bk/Fr EN1
{3 x 50 on 1:00 Brst - 3dn1up, 2-1, 1-1 EN1
1 on 15:00 Starts
500 10 x 50 on 1:00 12.5 uwK, 25 Sw, 12.5 OverK EN1
5:46 PM 5,600 Yards - Stress Value = 178
Workout #129 - Wednesday, 22 October 2008
Sprint
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== =================================== ===
1 on 45:00 Weights
600 1 x 600 on 8:00 Choice REC
300 12 x 25 on :35 Mix Kick/Pull EN1
1,900 1x{4 x 100 on 1:50 Kick - Descend EN1
{4 x 100 on 1:45 EN1
{4 x 100 on 1:40 EN1
{4 x 100 on 1:35 EN1
{1 x 300 on 6:00 Easy 100 in between REC
7:21 AM 2,800 Yards - Stress Value = 47
Workout #133 - Monday, 27 October 2008
Sprint
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ====================== ===
1 on 45:00 Weights
1,000 1 x 1000 on 15:00 free EN1
180 1 x 180 on 3:00 Racks SP3
200 1 x 200 on 2:00 DPS REC
7:07 AM 1,380 Yards - Stress Value = 29
Workout #137 - Monday, 27 October 2008
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================== ===
400 1 x 400 on 6:00 Open Turns REC
300 1 x 300 on :40 Breast P Every 4th Free EN1
200 8 x 25 on :30 Strm+OverK SP3
200 2 x 100 on :40 Scull/Swim REC
1,500 3 x 500 on 6:00 / 6:20/ 6:40 EN2
5:30- Stephen & Bryan/ 6:00- Ross, VanHuis
6:00- Winiecki, Glover, Drake, Varner, VanHuis, Steenro
6:20- Schneider, Rothenbaum, Pellican, Alfes, Jackson
Schranck, Boyer, Ripley, Coder, Stowe, Davis
6:40- Bendix, Kowal, Hoover, Moravek, Jones (400)
1,500 3 x 500 on 6:40 / 7:00/ 7:20 EN2
6:40- Schranck, Drake, Glover,
VanHuis, Pelka, VanHuis, Steenrod
7:00- Ross, Winiecki, Schneider, Stowe
Ripley, Pellican, Schranck, Varner
Jackson, Alfes, Coder, Boyer
7:20- Rothenbaum, Davis, Scheirer,
Kowal, Moravek, Jones, Hoover
1,500 3 x 500 on 8:30 / 8:30/ 9:15 EN1
400 1 x 400 on 8:00 Warm-Down REC
5:39 PM 6,000 Yards - Stress Value = 174
Workout #138 - Tuesday, 28 October 2008
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
500 1 x 500 on 7:00 Every 4th Build to ! EN1
200 4 x 50 on 1:00 Pull 1 Breath Each Way EN1
500 1 x 500 on 8:00 Snorkel K - Swim RedZone EN1
400 1 x 400 on 4:00 50 1-arm w/Bd+25 Sw+12.5 OverK EN1
4,000 1x{12 x 25 on :30 6 Pull, 6 Kick EN1
{8 x 75 on 1:20 50 Free-Stroke Red EN2
{8 x 50 on 1:00 O# Str @1:10/ E# Free @:50 EN3
{6 x 50 on :45 Stroke Drills EN1
{6 x 100 on 1:20 Stroke-Free @Red EN2
{8 x 75 on 1:20 Free-Stroke Blue EN3
{4 x 100 on 1:45 Drill-Swim Descend to Red EN1
{8 x 100 on 1:50 Blue EN3
300 1 x 300 on 6:00 Scull-Swim + Starts REC
5:49 PM 5,900 Yards - Stress Value = 211
Workout #142 - Wednesday, 29 October 2008
Sprint
1 minute rest between sets
5:45 AM Start
Yards Set Description EGY
====== ========================================== ===
1 on 45:00 Weights
800 2 x 400 on 6:00 IM - Scull-Swim REC
1,950 26 x 75 on 1:25 +2 / -2 Seconds Each Round EN1
Down to 1:49 / :59
7:19 AM 2,750 Yards - Stress Value = 47
Workout #149 - Wednesday, 29 October 2008
Sprint
1 minute rest between sets
4:30 PM Start
Yards Set Description EGY
====== ========================================== ===
600 1 x 600 on 10:00 Scull - Swim REC
900 6 x 150 on 2:30 50K- 100 IM Sw- 100 Free EN1
120 8 x 15 on 1:00 Running Start/ 3pl Catapult SP3
1,200 12 x 100 on 1:30 Drill- Swim Stk+Free EN1
375 5 x 75 on 5:00 Stand-Ups SP2
450 6 x 75 on 1:00 Easy Inbetween REC
5:57 PM 3,645 Yards - Stress Value = 87
Workout #153 - Thursday, 30 October 2008
Sprint
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================== ===
Bax, Davis, Bendix, Varner, Coder, Hoover, Kowal, Jones
Rothenbaum
800 8 x 100 on 1:30 / 1:25/ 1:20/ 1:10 Open Turns EN1
1,000 8 x 125 on 2:30 75 1-Fin+Paddle/ 50 Swim REC
Breathe x4's
2,400 1x{4 x 125 on 1:40 Desc 1-4 EN1
{1 on :50 Extra Rest leave on Bottom
{4 x 50 on :50 Fast w/Fins SP1
{4 x 125 on 1:35 Extra :40 Rest EN2
{4 x 125 on 1:30 Extra :30 Rest leave on top EN2
{4 x 125 on 1:25 - One Group may stick w/ 1:30 EN2
{4 x 50 on :50 Fast w/Fins SP1
1,000 10 x 100 on 2:00 20K- 80 Swim +4 +6 +8 DolphK EN1
5:28 PM 5,200 Yards - Stress Value = 140
Workout #157 - Friday, 31 October 2008
Sprint
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
1,000 1 x 1000 on 15:00 400 Fr 6-5-4/ 3 Bk/ 2 Br/ 1 Fr REC
25K- 25 Dr- 50 Swim
600 1 x 600 on 10:00 50 1&1, 50 1&1 Scull, 50 Swim REC
2,900 1x{13 x 25 on :25 Fly - Fast Breakout EN1
{13 x 50 on 1:00 25 Fly/ 25 Back EN3
{1 x 325 on 5:00 Backstroke Pull - Long Turns EN1
{13 x 75 on 1:00 50 Back Red- 25 Brst Blue EN3
{1 x 325 on 5:00 Breast Double Pullouts EN1
{3 x 100 on 1:50 25 Brst Build - 75 Free Blue EN2
Planned to do 13x100 but air quality was unbearable
5:13 PM 4,500 Yards - Stress Value = 143
Workout #164 - Saturday, 01 November 2008
Sprint
1 minute rest between sets
6:30 AM Start
Yards Set Description EGY
====== ================================================ ===
1,000 1 x 1000 on 15:00 General Warm-Up REC
900 6 x 150 on 5:00 "Wet Land" EN1
500 1 x 500 on 8:00 "Wet Land" Swim Station REC
Breakfast Upstairs Then Return to Pool
Guys Showed up late, so we standaridzed warm-up
400 1 x 400 on 8:00 Open Turns EN1
800 8 x 100 on 1:30 Drill-Swim EN1
180 2x{1 x 75 on 1:30 Easy Kick REC
{1 x 15 on :40 Streamline + OverKICK SP3
300 12 x 25 on :30 Variable Sprint SP1
300 1 x 300 on 3:00 Racing SP2
2,000 1 x 2000 on 30:00 warm Down REC
8:35 AM 6,380 Yards - Stress Value = 122
Workout #172 - Monday, 03 November 2008
Sprint
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ========================== ===
1,500 1 x 1500 on 1:00 Per Beth EN1
180 12 x 15 on :40 Power Racks SP3
6:10 AM 1,680 Yards - Stress Value = 37
Workout #168 - Monday, 03 November 2008
Sprint
1 minute rest between sets
4:10 PM Start
Yards Set Description EGY
====== ============================================ ===
500 1 x 500 on 8:00 Free-Fly-Free-Back-Free REC
1,000 20 x 50 on :50 Kick, :45 Drill, :40 & :35 Sw EN1
Free/ Breast/ Back/ Fly/ Free
2,700 1x{4 x 300 on 3:35 / 3:50/ 4:20 - Free EN2
{3 x 300 on 4:00 / 4:15/ 4:30 - IM EN2
{2 x 300 on 4:45 / 5:00/ 5:30 - Kick EN1
2,000 1x{8 x 75 on 2:30 50 Fast+ 15 Pushups+25 Fast SP1
{6 x 100 on 1:25 Sw-K x25's Open Turns Fins EN1
{8 x 100 on 1:10 Pull EN1
600 1x{8 x 50 on :45 25 Fly Kick - 25 Fly EN1
{8 x 25 on :45 Sprint + Something (Abs) SP1
6:05 PM 6,800 Yards - Stress Value = 205
Workout #173 - Tuesday, 04 November 2008
Sprint
1 minute rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
1,000 1x{1 x 400 on 6:00 Every 4th 25 Stroke REC
{4 x 100 on 1:30 Stroke - technique EN1
{8 x 25 on :30 Variable Sprint SP3
2,600 2x{6 x 100 on 1:30 O# Stk E# Free - Dr/Sw EN1
{4 x 75 on 1:15 Kick w/Fins EN1
{3 x 125 on 2:00 Stk Fr 100-25, 75-50, 50-75 EN3
{1 x 25 on 1:00 Easy REC
2,200 2x{4 x 50 on 1:15 Kick No Fins EN1
{3 x 150 on 2:15 Descend EN2
{3 x 150 on 2:30 to Blue EN3
400 8 x 50 on 1:00 Pull - 1 Breath Each Way REC
5:48 PM 6,200 Yards - Stress Value = 203
Workout #180 - Wednesday, 05 November 2008
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ========================= ===
3,600 1 x 3600 on :40 free EN1
500 1 x 500 on 8:00 Stand-Ups SP2
Beth wrote it
4:11 PM 4,100 Yards - Stress Value = 112
Workout #183 - Thursday, 06 November 2008
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 Warm-Up in Two Lanes REC
1,000 8 x 125 on 1:35 fins+pads EN1
100 Sw-25 K/ 75-50/ 50-75/ 25-100
1,200 8 x 150 on 2:30 25 Scull- 50 Dr- 75 Sw O#Fr E# EN1
2,675 1x{5 x 100 on 1:10 free EN2
{1 x 200 on 3:00 Pull Every 4th Stroke EN1
{4 x 100 on 1:15 Last 25 Stk EN2
{1 x 200 on 3:00 Pull Every 4th Stroke EN1
{3 x 100 on 1:20 Stk-Fr EN2
{1 x 175 on 3:00 Pull Every 4th Scull REC
{2 x 100 on 2:10 from Blocks SP1
{2 x 100 on 2:00 Open Turns EZ REC
{2 x 100 on 2:10 Blocks SP1
{2 x 100 on 2:00 Open Turns EZ REC
{1 x 100 on 2:00 Blocks SP1
175 1 x 175 on 3:00 Scull/Swim REC
250 10 x 25 on 1:00 Turns w/Tom EN1
5:48 PM 5,900 Yards - Stress Value = 149
Workout #187 - Friday, 07 November 2008
Sprint
1 minute rest between sets
6:00 AM Start
Yards Set Description EGY
====== ========================== ===
1,500 1 x 1500 on 1:00 Per Beth EN1
180 12 x 15 on :40 Power Racks SP3
6:10 AM 1,680 Yards - Stress Value = 37
Workout #191 - Friday, 07 November 2008
Sprint
2 minutes rest between sets
5:00 PM Start
Yards Set Description EGY
====== ================================== ===
1,300 1x{1 x 400 on 6:00 free EN1
{4 x 100 on 1:30 Dr-Sw EN1
{10 x 50 on 1:00 Mix EN1
2,400 2x{4 x 150 on 21:30 100 Fr-50 Stk EN1
{4 x 100 on 1:25 / 1:20/ 1:15/ 1:10 EN2
{4 x 50 on 1:00 OverK/ EZ SP3
450 6 x 75 on 1:00 free EN1
30 2 x 15 on 1:00 Blocks SP3
400 1 x 400 on 6:00 Racing SP2
1,500 15 x 100 on 2:00 Warm-Down REC
9:28 PM 6,080 Yards - Stress Value = 155
Workout #196 - Saturday, 08 November 2008
Sprint
2 minutes rest between sets
8:00 AM Start
Yards Set Description EGY
====== ================================================== ===
500 1 x 500 on 10:00 Free Play REC
1,200 8 x 150 on 2:14 1 Fin+1 Paddle EN1
4,450 1x{4 x 200 on 2:30 Desc to Red EN1
{4 x 175 on 2:30 Blue EN3
{4 x 150 on 2:15 Desc to Red EN2
{6 x 125 on 2:15 Blue EN3
{8 x 100 on 1:15 Desc 1-4; Hold 5-8 EN2
{8 x 75 on 1:15 w/10 Pull-Ups or Press-Outs EN2
{4 x 50 on 1:00 Drill REC
Wanted to go 8x75's Blue, but air quality too bad
9:38 AM 6,150 Yards - Stress Value = 214
Workout #204 - Monday, 10 November 2008
Sprint
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== ================================== ===
900 1 x 900 on 15:00 According to Beth EN1
300 1 x 300 on 5:00 According to Beth SP3
6:07 AM 1,200 Yards - Stress Value = 30
Workout #200 - Monday, 10 November 2008
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
1,000 1 x 1000 on 15:00 400 Fr- 300Dr- 200 Sw- 100 K EN1
600 12 x 50 on 1:00 K-Sw, Dr-Sw, Sc-Sw EN1
3,600 1x{3 x 400 on 4:45 / 5:00/ 5:15 - Descend EN1
{3 x 400 on 5:10 / 5:25/ 5:40 EN2
{3 x 400 on 6:30 / 7:00/ 7:30 EN1
20 x 50 @1 5 DPS, 2 Fast, 4-2, 3-2, 2-2, 1-2
1,250 1x{15 x 50 on 1:00 free EN1
{10 x 50 on 1:00 fast SP1
5:48 PM 6,450 Yards - Stress Value = 173
Workout #228 - Thursday, 13 November 2008
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 125Fr-75 IMO Op Turn on Fr REC
800 8 x 100 on :40 ? EN1
120 10 x 12 on 1:00 Sprint to Rope SP3
3,600 1x{6 x 150 on 1:45 75 Fr Br x4's 5's-25 Stk-50 Fr EN2
{ Last 25 go first 12.5 Phelpsian
{1 x 300 on 5:00 EZ Pull REC
{6 x 150 on 1:45 EN2
{1 x 300 on 5:00 Choice REC
{6 x 150 on 2:00 no fins EN3
{1 x 300 on 5:00 free REC
1,500 5 x 300 on 4:00 100 Pipes-100DPS-100 Kick EN1
5:41 PM 6,620 Yards - Stress Value = 192
Workout #229 - Friday, 14 November 2008
Sprint
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== ============================================= ===
900 1 x 900 on 13:30 Choice REC
900 9 x 100 on 1:30 1-Arm, Kick, 1-Arm, Swim EN1
1,000 4 x 250 on 3:30 Paddles- 100 Fr- 50 K- 100 Fr EN1
700 4 x 175 on 2:20 100 Fr- 75 Back EN1
400 4 x 100 on 1:30 100 Free Desc 1-4 EN1
100 4 x 25 on :30 Variable Sprint SP3
6:55 AM 4,000 Yards - Stress Value = 73
Workout #244 - Friday, 14 November 2008
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================ ===
Bryce & Krzystof - Friday 4:00
800 1 x 800 on 15:00 Swim/ Drill x100's EN1
800 8 x 100 on 1:45 Kick- Best Average EN1
400 8 x 50 on 1:00 Desc 1-4, 5-8 EN1
1,200 4x{1 x 150 on 1:55 Free EN1
{1 x 100 on 1:25 IM EN1
{1 x 50 on :45 Fly (Krzystof Free) Strong EN2
400 1 x 400 on 6:00 Pull - Every 4th Breast EN1
200 1x{1 x 50 on :45 Build to Fast EN1
{1 x 75 on 1:15 Easy REC
{1 x 75 on 1:00 Build to Fast from Blocks SP1
400 16 x 25 on :30 8 Fins - 8 No Fins SP3
#1 Underwater/ #2 Kick-Swim/ #3 Buiild/ #4 Fast
5:23 PM 4,200 Yards - Stress Value = 98
Workout #245 - Saturday, 15 November 2008
Sprint
2 minutes rest between sets
8:00 AM Start
Yards Set Description EGY
====== ============================================ ===
1,000 1x{1 x 400 on 6:00 Open Turns REC
{4 x 100 on 1:30 Dr-Swim w/Hand Touch Turn EN1
{4 x 50 on :45 Desc 1-4 to Fast EN1
800 1x{4 x 50 on :50 12.5 Easy- 25 Fast- 12.5 NoAir EN1
{4 x 50 on :50 Back- EN1
{ Back 15y u/w K, 5 Spin, 30 Build
{4 x 50 on :50 Free DPS w/6 Beat Kick EN1
{4 x 50 on :50 25 Kick - 25 Fly Fast SP1
100 1 x 100 on 2:00 Easy REC
800 8 x 100 on 1:45 Fins 50K-50 Fr Best Average EN2
1,000 2x{4 x 50 on :45 Fly Buoy Only EN1
{1 x 100 on 2:00 EZ REC
{4 x 50 on :45 2 Strokes Fly- 2 Strokes Brst EN1
1,400 4x{3 x 100 on 1:20 Descend EN2
{1 x 50 on 2:00 Fast from Blocks SP2
9:35 AM 5,100 Yards - Stress Value = 155
Workout #251 - Monday, 17 November 2008
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ====================================================== ===
900 1 x 900 on 15:00 4 OpenTurns/ 3 BrstP/ 2 K Side REC
500 1 x 500 on 8:00 Loco 1-Arm w/Fin-Snorkel-Board EN1
400 16 x 25 on :30 Var Sprint to foot SP3
1,500 3 x 500 on 5:20 / 5:50/ 6:10/ 6:30 EN2
5:20- Stephen & Bryan/ 5:50- Ross, VanHuis
5:50- Winiecki, Glover, Varner, VanHuis, Steenrod
6:10- Rothenbaum, Pellican, Alfes, Jackson, Ripley,
Schranck, Boyer, Ripley, Stowe, Davis
6:30- Bendix, Kowal, Hoover, Moravek, Jones
1,500 3 x 500 on 6:30 / 6:50/ 7:10 EN2
6:30- Schranck, Pelka, Glover, VanHuis, VanHuis,
6:50- Ross, Winiecki, Stowe, Alfes, Coder, Boyer, Jax
Ripley, Pellican, Schranck, Varner
7:10- Rothenbaum, Davis, Scheirer, Kowal, Moravek,
Jones, Hoover
1,500 3 x 500 on 8:30 / 8:30/ 9:15 - Kick EN1
500 2x{4 x 25 on :30 Swim Bury Head REC
{3 x 50 on :50 Swim w/OverKick (Snorkel?) EN1
5:54 PM 6,800 Yards - Stress Value = 193
Workout #261 - Tuesday, 18 November 2008
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================ ===
300 1 x 300 on 5:00 Open Turns Fast Breakouts EN1
750 15 x 50 on :55 5@60, 4@55, 3@50, 2@:45 1@40 EN1
400 1 x 400 on 7:00 50 Sc- 50 Sw- 50 Pipes- 50 Sw REC
3,600 4x{2 x 300 on 4:00 50 Dr-100 Sw EN1
{1 x 300 on 4:00 Blue EN3
Bob, Chris, Doug <3:20/ Bax, Clinton, Tom <3:30
Buck, Dan, Krzystof, Moravek <3:12 (250's)
200 1 x 200 on 4:00 Reverse Free - EZ REC
800 1x{4 x 100 on 2:00 Blue EN3
{4 x 100 on 1:50 Pink EN1
5:44 PM 6,050 Yards - Stress Value = 179
Workout #265 - Thursday, 20 November 2008
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================== ===
2,000 1 x 2000 on :40 free EN1
300 4 x 75 on 2:00 Turkey Shootout SP2
600 1 x 600 on :40 free REC
4:14 PM 2,900 Yards - Stress Value = 70
Workout #269 - Friday, 21 November 2008
Sprint
2 minutes rest between sets
5:45 AM Start
Yards Set Description EGY
====== ========================================= ===
600 1 x 600 on 9:00 100 Free- 50 Stroke EN1
1,200 8 x 150 on 2:30 1 Fin + 1 Paddle EN1
1,350 1x{4 x 75 on 1:30 50 Back Build-25 uw K EN1
{1 x 150 on 2:30 Pull Back EN1
{4 x 75 on 1:30 25 Sw, 25 u/w kick 25 fly EN1
{1 x 150 on 2:30 Pull Free Br x4, x2, x4 EN1
{4 x 75 on 1:30 25 u/w K, 50 Free EN1
{1 x 150 on 2:30 Pull Free EN1
1,600 1x{1 x 400 on 7:00 K 12.5 uw K off Odd Walls EN1
{2 x 200 on 4:00 Kick Neg Split EN1
{8 x 100 on 1:30 Fins+Pads 50 StrmK-50Sw SP1
400 16 x 25 on :45 P Buddy w/no breath EN1
7:27 AM 5,150 Yards - Stress Value = 135
Workout #273 - Friday, 21 November 2008
Sprint
2 minutes rest between sets
2:30 PM Start
Yards Set Description EGY
====== ============================================ ===
900 1 x 900 on 12:00 100Fr-100IM-200-100-300-100 REC
Open Turns on Free
1,200 12 x 100 on 1:30 / 1:25/ 1:20 - 25% Stroke EN1
2,000 4x{1 x 175 on 2:30 40 sec rest EN3
{1 x 75 on 1:30 EN3
{3 x 50 on 1:00 EN3
{1 x 100 on 2:00 EZ REC
500 1 x 500 on 8:00 Fins+Pads Loco Back-Free REC
180 12 x 15 on :40 Racks if possible SP3
4:00 PM 4,780 Yards - Stress Value = 145
Workout #275 - Sunday, 30 November 2008
Sprint
2 minutes rest between sets
6:00 PM Start
Yards Set Description EGY
====== ========================================== ===
600 6 x 100 on 1:20 Open Turns - Desc 1-3, 4-6 REC
500 10 x 50 on :40 Pull Br x4, No last 12.5 REC
800 8 x 100 on 1:40 Kick w/fins Long EN1
500 1 x 500 on 7:00 Fins Loco Russian-Free EN1
2,000 1x{8 x 50 on :45 O# Free/ E# Stroke EN2
{8 x 75 on 1:00 Last 25 Stroke + EZ100 EN2
{6 x 100 on 1:15 free + EZ100 EN2
{8 x 50 on :35 free EN2
400 8 x 50 on 1:00 Slow Relay Starts EN1
200 1 x 200 on 3:00 EZ REC
7:26 PM 5,000 Yards - Stress Value = 127
Workout #282 - Monday, 01 December 2008
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
900 3 x 300 on 4:30 100 DPS-100K-100 Bld OpenTurns EN1
1,000 1x{1 x 1000 on 30:00 TBD EN1
200 8 x 25 on :45 FAST SP1
Rip & Winiecki will go Free on 100's
2,500 1x{4 x 100 on 1:30 Fly-Back Blue EN3
{1 x 300 on 6:00 25 Scull- 50 K- 25 DPS EN1
{4 x 100 on 1:30 Free Blue EN3
{1 x 300 on 6:00 25 Scull-25 Sw-50-50-75-75 EN1
{4 x 100 on 1:30 Back-Breast Blue EN3
{1 x 300 on 6:00 Pull - Every 4th Russian EN1
{4 x 100 on 1:30 Free Blue EN3
200 8 x 25 on :45 Fast Again SP1
5:46 PM 4,800 Yards - Stress Value = 176
Workout #284 - Tuesday, 02 December 2008
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================== ===
600 6 x 100 on 1:20 Open Turns Desc 1-3, 4-6 REC
1,200 8 x 150 on 2:30 100 1-Arm/1-Fin + 50 Swim EN1
Bax & Bryce
3 x [3x75 50 uw rec fly-25 4-Kick Fly + 3x25 Fly Strong
2,400 3x{6 x 100 on 1:20 15 sec Rest HR @32 EN2
{1 x 200 on 3:00 Snorkel- 25 StrmK-25 Catchup REC
800 1x{6 x 100 on 1:30 Secret Racing REC
{2 x 100 on 1:30 See Above SP1
5:19 PM 5,000 Yards - Stress Value = 126
Workout #286 - Saturday, 13 December 2008
Sprint
2 minutes rest between sets
5:00 PM Start
Meters Set Description EGY
====== ============================================ ===
45 Min Yoga stuff - loosen up off plane
500 1 x 500 on 8:00 Free-Stroke x100's REC
900 6 x 150 on 2:30 1 Paddle+1 Fin EN1
2,000 4x{1 x 50 on 1:00 4 Breaths EN1
{1 x 100 on 1:45 Drill-Swim EN1
{1 x 150 on 2:30 100 Free- 50 Stroke EN1
{1 x 200 on 3:00 Descend to Red - Record time EN2
"Lazy-Man's T-30"
6:00 PM 3,400 Meters - Stress Value = 87
Workout #293 - Sunday, 14 December 2008
Sprint
2 minutes rest between sets
7:15 AM Start
Meters Set Description EGY
====== ======================================================= ===
Coaches Overslept on Day #1 !
600 1 x 600 on 9:00 5-4-3 REC
600 6 x 100 on 1:45 1 Fin-1 Paddle EN1
100 2 x 50 on 1:30 Touch Bottom REC
3,300 3x{3 x 300 on 5:30 Stk-Fr x50's IMO EN1
{ 300s - 50 Stroke IMO - 50 Fr Mid-25 w/25 Overkick
{4 x 50 on 1:00 Kick EN1
200 1 x 200 on 3:00 Racing Game-Each swimmer goes SP3
1/3 Pool. Begin on opposite ends of the pool and race
until group 1 catches group 2. Winner EZ100 Loser 400
8:51 AM 4,800 Meters - Stress Value = 102
Workout #297 - Sunday, 14 December 2008
Sprint
2 minutes rest between sets
3:35 PM Start
Meters Set Description EGY
====== ======================================================== ===
Switched to early time at last min (2:45 so only got90)
1,500 3 x 500 on 8:00 #1 Bk-Fr, #2 Russ-Fr, #3 K-Bk EN1
500 10 x 50 on 1:00 2 4 Breaths-2 Snorkel Press Ch EN1
1,800 1x{8 x 100 on 1:40 Hold HR @32-33 EN2
{1 x 50 on 1:30 Touch Bottom Lines REC
{16 x 50 on :45 4 @45; 1@1:15 Hold Red Pace EN2
{3 x 50 on 1:00 #1 Piston Kick, #2-3 Scull-Swi REC
4:43 PM 3,800 Meters - Stress Value = 116
Workout #307 - Monday, 15 December 2008
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ===================================================== ===
Group 1: Bax,Bendix,Davis,Hoover,Ortmann, Rothenbaum
Group 2: Boyer, Coder, Jones, Moravek, Scheirer
Group 2+: Ripley, Doug Schranck, Winiecki
500 1 x 500 on 6:00 Open Turns REC
800 8 x 100 on 1:30 K-S x25's EN1
Everyone Contributes to a NCAA Cut
1 on 6:00 400 Medley Relay-3:20.93
900 6 x 150 on 2:00 Just Make - Extend Streamlines EN1
900 6x{1 x 75 on 2:15 Crash & Burn Br x4's X Last 12 SP2
{1 x 75 on 2:15 25 Pist on Back-50 EZ REC
900 1 x 900 on 12:00 Pull 25 Bk-50 Br- 75 Free REC
WEIGHTS:
Jump Pulls 8 x _____ 6 x _____ 4 x______
Leg Press (Machine) 8x____ 6x____ 4x_____
Curls (Machine) 12 x_____ 12 x _____
High Rows (Machine #4) 8x_____ 6x_____ 4x_____
5:23 PM 4,000 Yards - Stress Value = 88
Workout #314 - Tuesday, 16 December 2008
Sprint
2 minutes rest between sets
6:30 AM Start
Meters Set Description EGY
====== ============================================ ===
Recover Workout
600 1 x 600 on 10:00 swim REC
800 8 x 100 on 1:35 1st 50 breathe 3s/4s, 2nd 50 EN1
breath 5/6s
400 1 x 400 on 7:00 do underwater pullout halway REC
down the pool
1,200 6 x 200 on 2:00 Pull, 50 BK 50 FR EN1
1,000 2x{6 x 50 on 1:00 kick, middle 25 EN1
{1 x 200 on 3:00 pull with snorkel EN1
600 1 x 600 on 10:00 Fartlek - trailer starts to EN1
pass at each 50
7:50 AM 4,600 Meters - Stress Value = 90
Workout #318 - Wednesday, 17 December 2008
Sprint
2 minutes rest between sets
6:00 AM Start
Meters Set Description EGY
====== ============================================== ===
950 1x{1 x 500 on 6:30 Free - Wednesday Order REC
{1 x 200 on 3:00 IM - Wednesday Order REC
{1 x 50 on 1:00 Free - Wednesday Order REC
{1 x 200 on 3:00 Med Relay - EZ-Fast SP3
1 on 6:00 6-Minute Breathing Drill
Move Isaac over Approx 7:00 am
800 4x{2 x 50 on 1:00 1-Arm w/Board+Snorkel EN1
{2 x 50 on 1:00 Pull - 3 Breaths EN1
600 12 x 50 on 1:00 1-Arm w/Board & Snorkel DeepCa REC
600 6 x 100 on 2:30 w/Fins FAST SP1
400 1 x 400 on 7:00 Breast 25Pull-25K REC
Ripley, Schranck & Others Return
400 8 x 50 on 1:00 Fast-EZ-Fast SP3
450 3x{1 x 75 on 1:00 Fast! SP1
{1 x 25 on :40 EZ REC
{1 x 50 on 1:00 FAST! SP1
800 1 x 800 on 12:00 Drill TBD REC
1 on 50:00 Weights
400 Free Relay Select: 3:04.62 LC-A: 3:29.66
800 Free Relay Select: 6:51.12 LC-A: 7:43.73
400 Med Relay Select: 3:25.85 LC-A: 3:54.74
8:42 AM 5,000 Meters - Stress Value = 139
Workout #322 - Wednesday, 17 December 2008
Sprint
2 minutes rest between sets
3:00 PM Start
Yards Set Description EGY
====== ============================================== ===
700 1x{1 x 450 on 6:00 Snake Swim REC
{1 x 250 on 4:00 Follow Isaac Swim REC
600 24 x 25 on :30 1 StrmK, 1 OverK, Sw w/6Beat EN1
2,400 4x{8 x 25 on :30 Stroke IMO EN1
{4 x 100 on 1:30 / 1:25/ 1:20/ 1:15 Rotate Lead EN1
1,300 1 x 1300 on 16:00 Forgot EN1
1 on 6:00 Float REC
4:30 PM 5,000 Yards - Stress Value = 92
Workout #326 - Thursday, 18 December 2008
Sprint
2 minutes rest between sets
6:00 AM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 8:00 50K- 25 Dr- 25 Swim REC
400 1 x 400 on 6:00 1 Arm, 100 Fr, 50 Brst EN1
400 8 x 50 on 1:00 Surface Kick w/Snorkel EN1
800 2 x 400 on 5:30 Every 4th Brst #1 Bk, #2 Fr EN1
400 8 x 50 on 1:00 2 ! 2 EZ 4! 2 EZ 6!... SP3
300 1 x 300 on 6:00 1 Arm/ Russian/ Swim/ Kick
600 12 x 50 on 1:00 Variable Sprintx 1/3's Fin+Pad SP1
200 1 x 200 on 3:00 u/w Recoery REC
40 4 x 10 on 1:00 Relay Start Relays SP3
7:22 AM 3,740 Yards - Stress Value = 94
Workout #335 - Friday, 19 December 2008
Sprint
2 minutes rest between sets
6:00 AM Start
Yards Set Description EGY
====== ================================== ===
1,000 1x{1 x 400 on 6:00 Swim REC
{4 x 100 on 1:45 Russian-Swim EN1
{4 x 50 on 1:00 Variable Sprint SP1
900 3x{4 x 50 on 1:15 Kick Descend 1-4 EN1
{1 x 100 on 2:00 Swim DPS EN1
200 4 x 50 on 1:00 1-Arm Count Strokes EN1
Coder, Moravek, Bax Brst 3K-1P
1,600 4x{1 x 200 on 3:00 Pink EN1
{4 x 50 on :50 Red DPS EN2
800 8 x 100 on 2:00 1 Fin + 1 Paddle EN1
7:32 AM 4,500 Yards - Stress Value = 110
Workout #339 - Friday, 19 December 2008
Sprint
2 minutes rest between sets
3:00 PM Start
Yards Set Description EGY
====== ======================================================== ===
1,200 1x{1 x 200 on 3:00 Fly EN1
{1 x 100 on 2:00 Back EN1
{1 x 100 on 2:00 Breast EN1
{1 x 800 on 12:00 Free Relay EN1
1,200 12 x 100 on 1:45 O# 75k-25Sw/ E# IM EN1
600 12 x 50 on 1:15 Scull/Kick w/fins+couple strok EN1
1,800 9 x 200 on 3:00 "The Fly Set" EN2
#1 Free / #2 175 Free-25 Fly/ #3 150 Free-50 Fly
#4 125 Fr-75 Fly #5 100 Free-100 Fly #6 75 Free-125 Fly
#7 50 Fr-150 Fly #8 25 Fr-175 Fly #9 200 Fly
400 1 x 400 on 7:00 Recovery REC
500 1x{15 x 25 on :30 5-1, 4-1, 3-1, 2-1, 1-1 EN1
{5 x 25 on :30 SP1
4:49 PM 5,700 Yards - Stress Value = 152
Workout #344 - Saturday, 20 December 2008
Sprint
2 minutes rest between sets
8:00 AM Start
Meters Set Description EGY
====== ========================================== ===
1 on 59:59 Lift First EN1
1,000 1 x 1000 on 15:00 uw Recovery w/fins REC
300 1 x 300 on 5:00 u/w Recovery Back w/fins REC
400 2 x 200 on 3:00 u/w Recovery IM REC
200 1 x 200 on 3:00 Kick Bounce in Mid-Pool REC
600 6 x 100 on 1:30 1 Paddle 50 1-Arm, 50 Swim EN1
9:46 AM 2,500 Meters - Stress Value = 33
Workout #345 - Saturday, 20 December 2008
Sprint
2 minutes rest between sets
5:00 PM Start
Meters Set Description EGY
====== ============================================== ===
800 1 x 800 on 15:00 Choice Warm-Up REC
600 12 x 50 on 1:00 50 K- 50 Dr- 50 Swim Perfect EN1
100 1 x 100 on 2:00 2 Stroke IM REC
300 2x{1 x 50 on 2:00 Fast Build Up SP1
{1 x 100 on 2:00 Drill or Perfect Stroke REC
30 2 x 15 on :30 Sprint from Blocks SP3
400 2x{1 x 100 on 2:00 Fast Build Up from Push SP1
{1 x 100 on 2:00 Drilll or Perfect Stroke REC
70 2 x 35 on 1:00 Sprint from Blocks SP3
200 1x{2 x 50 on 2:00 #1 Fast Build UP #2 Fast Fins? SP1
{1 x 100 on 2:00 Drill or Perfect Stroke REC
30 2 x 15 on :30 Sprint from Blocks SP3
250 1x{2 x 100 on 2:00 #1 Fast Build Up #2 Fast Fins? SP1
{1 x 50 on 1:00 Easy REC
50 1 x 50 on 2:00 Qualify 2 x 400 Free Relays SP2
300 1 x 300 on :40 Recovery REC
6:25 PM 3,130 Meters - Stress Value = 80
Workout #349 - Monday, 22 December 2008
Sprint
2 minutes rest between sets
8:00 AM Start
Meters Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 Free-Stroke IMO EN1
800 16 x 50 on :50 Drill &/or Stroke EN1
600 12 x 50 on 1:00 O# 25 Piston-25 DPS, E# OverK EN1
600 1 x 600 on 9:00 Pull 100 Catchup, 75 Fr, 25 Br EN1
800 2x{3 x 100 on 1:40 IM - 3, 2, 1 Cycle Every 3rd ! EN1
{2 x 50 on 1:00 Build Strong Anchor EN1
1,500 3x{1 x 200 on 3:00 Pull DPS EN1
{1 x 150 on 2:15 within 10 sec of best 200 time EN2
{1 x 100 on 2:00 Kick EN1
{1 x 50 on 1:00 4 Stk !, 4 EZ, 6 !, 4 EZ, 8!.. SP3
9:33 AM 4,900 Meters - Stress Value = 121
Workout #353 - Monday, 22 December 2008
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================ ===
400 1 x 400 on 6:00 Open Turns REC
300 1 x 300 on 5:00 Breast- Every 4th Free EN1
400 1 x 400 on 5:00 Back - Every 4th Fly EN1
1,200 4x{4 x 50 on 1:00 25 OverK 25DPS/ IM Switch EN1
{4 x 25 on 1:00 Sprint ! SP1
2,800 1x{3 x 400 on 5:00 free - Swim Descend EN1
{3 x 400 on 5:40 IM Desc 1-3 EN2
{1 x 400 on 7:30 Kick EN1
1,400 1x{3 x 200 on 2:40 Desc 1-4 EN2
{3 x 200 on 2:40 IM Desc 1-4 EN2
{1 x 200 on 3:00 Kick - Better than 9x200 Set EN1
5:57 PM 6,500 Yards - Stress Value = 190
Workout #354 - Tuesday, 23 December 2008
Sprint
2 minutes rest between sets
6:00 AM Start
Meters Set Description EGY
====== ==================================================== ===
Split By Strokes with Distance Separate
1,000 1 x 1000 on 16:00 uw Rec w/Snorkel + Fins REC
800 8 x 100 on 2:00 1 Fin + 1 Paddle EN1
Brst 25 3K-1p, Brst w/Flutter, Brst w/Dolphin, Free
1 on 6:00 Breathing Exercise
400 8 x 50 on 1:15 uw Kick + Sprint SP1
uw Kick as far as possible then sprint in
Breaststrokers will go uw swim
Below Set #1 Free, #2 Stroke/Free
1,900 2x{3 x 150 on 2:30 Desc 1-4 (Last 50-100 Stroke) EN1
{3 x 100 on 1:45 Desc 1-4 (Stroke or Fr/Stk) EN2
{4 x 50 on :45 Strong EN2
Sprinters Go to Weights
7:25 AM 4,100 Meters - Stress Value = 119
Workout #358 - Tuesday, 23 December 2008
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ========================== ===
7,450 1x{12 x 25 on :30 No Breath EN1
{11 x 50 on 1:00 Fast SP1
{10 x 50 on 1:00 Kick EN1
{9 x 100 on 1:30 Drill/Swim EN1
{8 x 100 on 1:30 IM EN1
{7 x 100 on 1:30 Free EN1
{6 on 1:00 Rest
{5 x 200 on 3:00 Drill/Swim EN1
{4 x 200 on 3:00 IM EN2
{3 x 200 on 2:30 free EN2
{2 x 400 on 5:30 IM EN1
{1 x 500 on 7:00 Pull EN1
6:02 PM 7,450 Yards - Stress Value = 199
Workout #365 - Friday, 02 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================= ===
1 on 20:00 Ab Work
600 1 x 600 on 9:00 200 Open Turns-200Stk-200Fr REC
500 1 x 500 on 7:00 Loco K-Swim +1 Kick each wall REC
1,200 2x{4 x 125 on 1:45 IM + 1 EN1
{4 x 25 on :30 Variable Sprint SP3
300 1 x 300 on 4:00 Pull Every 4th Stroke EN1
400 4x{3 x 25 on :20 Fast Kick/ Free/ Stroke SP1
{1 x 25 on :45 EZ - Even Rounds w/Fins REC
300 1 x 300 on 5:00 Pipes or Fist Drill REC
5:20 PM 3,300 Yards - Stress Value = 67
Workout #366 - Saturday, 03 January 2009
Sprint
2 minutes rest between sets
7:15 AM Start
Yards Set Description EGY
====== ============================================= ===
400 1 x 400 on 8:00 6-5-4 REC
500 4 x 125 on 2:00 Kick/Swim Combo EN1
750 3x{1 x 100 on 1:30 Kick w/fins EN1
{1 x 75 on 1:00 Kick Stroke EN1
{1 x 50 on :40 Kick Fast EN3
{1 x 25 on :40 EZ Swim REC
150 3 x 50 on 2:00 Kick for 39 sec far as you can EN3
150 1 x 150 on 2:00 EZ REC
900 3x{1 x 200 on 3:00 1-fin + 1-paddle EN1
{1 x 100 on 2:00 D-P-S REC
{ Did two rounds with weak arm
200 8 x 25 on :30 Turns w/uw camera EN1
6 on :30 Starts & 3pl Catapults SP3
8:19 AM 2,750 Yards - Stress Value = 61
Workout #373 - Saturday, 03 January 2009
Sprint
2 minutes rest between sets
3:30 PM Start
Yards Set Description EGY
====== =========================================== ===
600 1 x 600 on 10:00 u/w Rec- Swim- Stroke REC
200 8 x 25 on :30 Variable Sprint - 1 Breath SP3
800 4x{2 x 75 on 1:00 Turns EN1
{1 x 50 on 1:00 Kick Descend EN1
#1-2 Fins-Heels, #3-4 Buoy Tuck, #5-6 Fast
300 6 x 50 on :45 Descend HR x2s to 34 EN2
2,450 1x{5 x 150 on 2:45 Best Average EN3
{1 x 300 on 5:00 K-S by 25's EN1
{6 x 100 on 1:40 Best Average EN3
{1 x 500 on 7:00 Loco Russian-Stk Pull EN1
{3 x 100 on 1:40 Best Average EN3
300 1 x 300 on 5:00 100BrstP-25Free-25Bk REC
900 9 x 100 on 1:30 Drill-Swim-Get Stroke Back EN1
5:13 PM 5,550 Yards - Stress Value = 178
Workout #377 - Sunday, 04 January 2009
Sprint
2 minutes rest between sets
7:15 AM Start
Yards Set Description EGY
====== ====================================================== ===
Adam & Derek
500 1 x 500 on 8:00 Choice - you decide REC
900 18 x 50 on :40 2 Right-2 Back- 2Kick@1:00 EN1
Split out Bax, Coder and Moravek for 1000 breast work
600 1 x 600 on 11:00 50K-100 Sw Desc SC x100's EN1
Ripley Made the 200's Kind of purplish - talked about
Training Paces with him after
2,000 1 x 2000 on 30:00 See White Board EN1
8:22 AM 4,000 Yards - Stress Value = 75
Workout #378 - Sunday, 04 January 2009
Sprint
2 minutes rest between sets
3:30 PM Start
Yards Set Description EGY
====== ============================================== ===
1 on 30:00 Plyo Work
1,000 1x{1 x 400 on 6:00 6-5-4 REC
{4 x 100 on 1:30 Drill-Swim EN1
{4 x 50 on :45 Desc to Fast EN1
400 16 x 25 on :30 Var Spr SP3
1-4 Free, 5-8 Kick, 9-12 Stroke, 13-16 Choice
675 9 x 75 on 1:15 25Fl-50Bk/ Bk-Br / 25 Br-50 Fr EN1
On Brst-Free 1 Breath Each way
600 6 x 100 on 8:00 Points SP2
After 3 100's - go 4 x 25 to foot Pace
1,200 1 x 1200 on 16:00 Easy Recovery inbetwwen REC
100 1 x 100 on 2:00 Ignore - SP2
400 1 x 400 on 6:00 Easy Recovery After Swims REC
5:59 PM 4,375 Yards - Stress Value = 118
Workout #388 - Monday, 05 January 2009
Sprint
2 minutes rest between sets
3:15 PM Start
Yards Set Description EGY
====== ============================================== ===
1 on 30:00 Dryland/Agility
900 1x{1 x 400 on 6:00 5 HandTouch, 5 Open, 5 Fast EN1
{1 x 300 on 5:00 Stroke 50/25 EN1
{4 x 50 on :45 3 Drill, 1 Bulid to Fast EN1
900 1x{3 x 100 on 1:30 Fly 10&10K, uwrec/ 3R-3F-3L-3F EN1
{3 x 100 on 1:30 Pads Scull, Over/UnderP, 2k1p EN1
{3 x 100 on 1:30 Snorkel: Sc-K/ Russian/ 1-arm EN1
200 8 x 25 on :30 Fins Desc 1-4 Fly 5-8 Free EN1
800 8 x 100 on 1:30 Pull 1-4 w/Snork, 5-8 Head Dow EN1
3,300 6x{1 x 200 on 2:30 Br 2-4-6-8 x50's EN1
{3 x 100 on 1:30 IM HR @33 EN2
{1 x 50 on :40 Russian or Reverse Free REC
5:23 PM 6,100 Yards - Stress Value = 155
Workout #394 - Tuesday, 06 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================= ===
500 1 x 500 on 8:00 Follow the leader REC
600 8 x 75 on 1:00 Hand Touch / Open Turn EN1
600 1x{1 x 200 on 3:30 P 2 Brst-2 Fly EN1
{1 x 200 on 5:00 Russian EN1
{1 x 200 on 3:00 50 1-Arm- 50 Swim EN1
1,500 1x{10 x 25 on :45 Fins u/w K / Swim Fast to Turn SP1
{10 x 50 on :45 Snorkel+Pads DPS EN1
{10 x 75 on 1:00 Drill
2,800 2x{16 x 50 on :50 Odds ! 2nd 50 of 100 (Br+Time) EN3
{1 x 100 on 2:00 Easy REC
{16 x 25 on :30 3 @100p+ Flip; 1 EZ EN3
{1 x 100 on 2:00 Easy REC
5:52 PM 6,000 Yards - Stress Value = 202
Workout #395 - Tuesday, 06 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =================================== ===
400 1 x 400 on 5:00 6-5-4 REC
1,400 2x{2 x 150 on 2:15 75 Dr- 50 DPS- 25 ! EN1
{4 x 100 on 1:30 Desc 1-4 EN1
1,200 2x{1 x 100 on 1:50 Kick EN1
{2 x 100 on 1:45 Kick EN1
{3 x 100 on 1:40 Kick EN1
4:51 PM 3,000 Yards - Stress Value = 56
Workout #400 - Wednesday, 07 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================ ===
950 1x{1 x 500 on 7:00 Free - Loco Drill-Swim REC
{1 x 200 on 3:00 IM REC
{1 x 50 on 1:00 1 Breath Each Way Pull REC
{1 x 200 on 3:00 Medley Relay REC
1,200 1x{3 x 100 on 1:40 Sw-K x25's EN1
{2 x 150 on 2:00 Breathe 3-5-7 EN1
{6 x 50 on :50 Stroke DPS EN1
{12 x 25 on :25 Perfect Technique REC
1,800 3 x 600 on 9:00 Fast Kick-EZ Swim Series EN1
100K- 50 Sw- 75K- 75Sw- 50K- 100 Sw- 25K- 125Sw
1,400 1 x 1400 on 8:00 uw recover w/fins + snorkel REC
5:14 PM 5,350 Yards - Stress Value = 80
Workout #401 - Thursday, 08 January 2009
Sprint
2 minutes rest between sets
6:30 AM Start
Yards Set Description EGY
====== ==================================================== ===
Alfes Boyer Jackson Ripley Schranck Winiecki Bendix
Davis Hoover Jones Ortmann Pellican Rothenbaum
Scheirer Stowe Varner
1 on 35:00 Sprinter Weights
PULL: Cleans, Cable Rows, ChainSaw, Jump Pulls
PUSH: Squats, Dips, Bench, Rev Lunges,
ADDITIONAL: Split Jumps
400 1 x 400 on 6:00 Warm-Up REC
SPRINT CIRCUIT - Racks
640 2x{8 x 15 on :40 Racks SP3
{8 x 25 on 1:00 8 Fast Strokes / EZ REC
SPRINT CIRCUIT - Starts
2-3 Triple Catapults + 3-4 Starts
SPRINT CIRCUIT - Breakouts
40 4 x 10 on 1:00 Running Start+ Breakouts SP3
7:46 AM 1,080 Yards - Stress Value = 20
Workout #407 - Thursday, 08 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
1,300 1 x 1300 on 20:00 Warm-Up EN1
200 Free Relay ,400 IM,100 Fly,200 Fr, 400 MedRelay
1,400 4x{1 x 100 on 1:30 Pull :10 Rest on 100 & 75 EN1
{2 x 75 on 1:00 fists/add/swim EN1
{4 x 25 on :25 Fast ? SP1
Split Groups:
300 1x{ Group 1: Vertical Kicking w/Weight
{ 6x10 on :50, 6 x 8 on :40, 6x6 on :30
{1 x 300 on 4:00 Vertical Kick EN1
450 1x{ Group 2:
{18 x 25 on :40 w/fins spr 6/4, sprint 25, ez SP3
1,000 5 x 200 on 2:40 Pull NB 3 Strokes in/out EN1
300 1 x 300 on 5:00 Drag Racing? SP1
5:26 PM 4,750 Yards - Stress Value = 132
Workout #409 - Friday, 09 January 2009
Sprint
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ============================================= ===
800 16 x 50 on :50 2 Swim-2Drill Hand Touch on Sw REC
400 2x{1 x 100 on 2:00 Kick EN1
{4 x 25 on :30 Kick Build EN1
2,700 1x{1 x 300 on 4:00 50 Russian-100 Sw w/fins EN1
{4 x 100 on 1:20 Pick your interval HR @33 EN2
{1 x 300 on 5:00 DPS-Kick-DPS EN1
{6 x 100 on 1:20 Pick your interval HR @33 EN2
{1 x 300 on 5:00 50 1-Arm, 50 Swim EN1
{8 x 100 on 1:20 Pick your interval HR @33 EN2
8:04 AM 3,900 Yards - Stress Value = 106
Workout #416 - Friday, 09 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
Distance - Was going to do Thurs - Postponed to Fri
1,200 1 x 1200 on 20:00 Warm-up EN1
200 Fly, 100 Back, 100 Breast, 800 Free Relay
900 6 x 150 on 2:20 Fins 1 K-Russ, 2 K-Sw, 3-DPS EN1
400 16 x 25 on :20 3 @20, 1@40 SP1
3,400 1x{4 x 175 on 2:15 Desc 1-4 to Blue EN2
{4 x 150 on 2:00 Blue EN3
{3 x 100 on 1:30 Kick-Swim REC
{4 x 125 on 1:45 Desc 1-4 EN2
{4 x 100 on 1:30 Blue EN3
{3 x 100 on 1:30 Drill-Swim REC
{4 x 75 on 1:00 Desc 1-4 EN2
{4 x 75 on 1:15 Blue EN3
200 8 x 25 on :40 TBD - relays? SP1
5:42 PM 6,100 Yards - Stress Value = 222
Workout #417 - Saturday, 10 January 2009
Sprint
2 minutes rest between sets
10:00 AM Start
Yards Set Description EGY
====== ============================== ===
5-8 Min Run + Weights
1,200 1 x 1200 on 20:00 On the house EN1
1,200 1 x 1200 on 30:00 Meet Warm-Up EN1
96 8 x 12 on :30 Variable Sprint SP3
1,200 1 x 1200 on 15:00 Meet Warm-Up EN1
350 1 x 350 on 5:00 Racing SP2
1,800 1 x 1800 on 24:00 Warm-Down REC
11:48 AM 5,846 Yards - Stress Value = 122
Workout #424 - Monday, 12 January 2009
Sprint
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ===================================================== ===
Let Moravek, Coder, Jones, Ortmann, Hoover, Schierer
Sleep In
600 1 x 600 on 7:00 uw rec + Swim EN1
900 1 x 900 on 12:00 K Board, K Back, Swim EN1
320 2x{4 x 15 on :40 Racks SP3
{4 x 25 on :30 Build SP3
Then Weights
7:32 AM 1,820 Yards - Stress Value = 43
Workout #427 - Monday, 12 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =============================================== ===
1,000 1 x 1000 on 15:00 400 Sw- 300 Dr- 200 K- 4x25 ! REC
800 2 x 400 on 12:00 Fins+Pads 25K-25 DeepCatch EN1
800 16 x 50 on :50 3 Stroke Drill + 1 Free EN1
3,400 1x{1 x 400 on 5:30 IM EN1
{1 x 350 on 5:00 IM EN1
{1 x 50 on 1:00 Blue EN3
{1 x 300 on 4:30 IM EN1
{1 x 100 on 1:40 Blue EN3
{1 x 250 on 4:00 IM EN1
{1 x 150 on 2:40 1x100 + 1x50 EN3
{1 x 200 on 3:00 IM EN1
{2 x 200 on 1:40 Blue EN3
{1 x 150 on 2:15 IM EN1
{1 x 250 on 4:20 Blue EN3
{1 x 100 on 1:30 IM EN1
{1 x 300 on 6:00 Blue EN3
{1 x 50 on 1:00 IM EN1
{1 x 350 on 6:00 Blue EN3
800 1 x 800 on 12:00 Easy REC
0x{1 x 100 on 1:15 free EN1
{1 x 50 on 1:15 Blue EN3
6:07 PM 6,800 Yards - Stress Value = 182
Workout #432 - Monday, 12 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =============================== ===
Calculate ideal 100 splits
100 4 x 25 on 1:00 Timed from block SP1
2,000 1x{4 x 200 on 2:40 Descend to Red EN2
{4 x 150 on 1:55 Descend to Red EN2
{4 x 100 on 1:15 Descend to red EN2
{4 x 50 on :35 Red EN2
4:32 PM 2,100 Yards - Stress Value = 86
Workout #434 - Tuesday, 13 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== =========================================== ===
1,000 1x{1 x 800 on 12:00 Misc Warm-Up REC
{8 x 25 on :30 Variable Sprint SP3
1,575 3x{2 x 150 on 2:00 Pull: 25 half&half 50 swim EN1
{3 x 75 on 1:15 25 ez, 25 K, 25 build IMO st EN1
100 4 x 25 on 1:00 Timed from Blocks 100p EN1
2,125 1x{6 x 75 on 1:10 Br x4 or 5, EN1
{4 x 25 on :30 No Breath - Choice EN2
{6 x 75 on 1:10 Breath 4,4,6 or 5,5,7 by 25 EN1
{4 x 25 on :25 Stroke EN2
{6 x 75 on 1:05 o: f,ez,f e: ez,f,ez, EN2
{4 x 50 on 1:00 15m, 12.5m uw kick Back EN2
{5 x 75 on 1:00 Bluild EN2
1,500 3x{4 x 100 on 1:20 +Dolphin Kick Each Round EN1
{3 x 25 on :25 Kick EN1
{1 x 25 on :30 Kick EN1
5:48 PM 6,300 Yards - Stress Value = 147
Workout #438 - Wednesday, 14 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================= ===
1,200 1 x 1200 on 20:00 Warm-Up in AM EN1
Ripley did his own Work
200 1 x 200 on 3:00 Choice REC
1,200 2x{1 x 300 on :20 Back EN1
{1 x 200 on :15 IM EN1
{1 x 100 on :10 Chohice EN1
2,000 2x{3 x 100 on 1:20 Odds Pink EN1
{3 x 100 on 1:20 Evens Blue EN3
{ Last one from each set from the blocks
{16 x 25 on :30 bu, f, bd, f, ez, f, f, f SP1
600 8 x 75 on 1:20 O# uw rec/ E# 3x25 breakouts EN1
1,200 3x{3 x 100 on 1:40 / 1:50/ 2:00 Kick EN1
{ Rnd 1: No Board, 3/4 fly K Each Wall, Rnd 2: Fr, 3: Ch
{1 x 100 on 2:00 EZ REC
5:39 PM 6,400 Yards - Stress Value = 179
Workout #442 - Thursday, 15 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================ ===
1,300 1 x 1300 on 18:00 2Fr-Rel, 4IM, 1Fly, 2Fr, 4MedR EN1
600 2x{1 x 200 on 3:00 Kick w/Fins EN1
{4 x 25 on :30 Fast w/Fins SP3
600 1 x 600 on 9:00 1-Pad+1 Fin Drill REC
3,000 1x{8 x 100 on 1:25 Pick Red Interval EN2
{8 x 25 on :45 Fins u/w Streamline K ! SP1
{8 x 100 on 1:25 R-B-R-B x2 on Red x4 on Blue EN3
{8 x 25 on :35 Strong w/Str8 Arm P (Not Fast) EN1
{8 x 100 on 1:25 B-R-R-B x2 on Red x4 on Blue EN2
{8 x 25 on :30 Fin:O# Fly E# ! w/MidPool Flip SP1
600 3x{1 x 100 on 2:00 Kick w/fins EN1
{4 x 25 on :30 Fast w/Fins Stroke SP3
5:46 PM 6,100 Yards - Stress Value = 206
Workout #463 - Monday, 19 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================ ===
600 1 x 600 on 9:00 Swim-Kick Combo REC
1,500 3x{8 x 25 on :25 Fly - w/strong first kick EN1
{ Brst is with Dbl Pullout
{1 x 300 on 5:00 Loco K-Swim Free EN1
2,400 4x{6 x 50 on :45 Fly-Back/ Back-Brst/ Brst-Free EN1
{3 x 100 on 1:20 Descend EN1
1 on 10:00 Relay Starts
600 1x{8 x 25 on :30 IM or Free Fast SP1
{ Right into
{1 x 400 on 5:00 IM or 500 Free Blue EN1
5:33 PM 5,100 Yards - Stress Value = 104
Workout #466 - Tuesday, 20 January 2009
Sprint
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ========================== ===
800 1 x 800 on 12:00 Choice EN1
280 2x{6 x 15 on :40 Racks SP3
{2 x 25 on :45 Cordz SP3
300 12 x 25 on :45 Video Turns EN1
7:36 AM 1,380 Yards - Stress Value = 33
Workout #483 - Tuesday, 20 January 2009
Sprint
2 minutes rest between sets
3:45 PM Start
Yards Set Description EGY
====== ============================================== ===
900 6 x 150 on 2:15 O# Desc Pink/ E# K-S-D-S EN1
600 12 x 50 on :35 Desc 1-4 x 4 EN1
300 12 x 25 on :30 Fr/Bk Sprint6 Strokes; Br/Fl-3 SP3
Two Groups
1,800 3 x 600 on 7:30 250 Mid 50!, 200 Mid 100!,150! EN1
Others will go Relay Starts and 6x150 @2:30
75 x4's w/10, 50 x6 w/10, 25x0
900 12 x 75 on 1:15 Kick Desc 1-4 EN1
1,800 3x{1 x 150 on 7:00 (200, 150, 100) SP2
{3 x 100 on 1:30 Swim REC
{3 x 50 on :45 Swim-Kick REC
5:42 PM 6,300 Yards - Stress Value = 145
Workout #472 - Wednesday, 21 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ==================================================== ===
950 1 x 950 on 15:00 Wed Order - 8 More WarmUps EN1
500, 200 IM, 50 Free, 200 Medley Relay
2,200 1x{1 x 400 on 5:00 75 Partial Catch-Up-25 Russian EN1
{8 x 25 on :30 Fins Swim No Breath SP1
{1 x 300 on 4:00 200 1-Fin 1-Paddle + 100 Sw EN1
{8 x 25 on :45 Fins uw strm Kick O#! E# EZ EN1
{1 x 300 on 4:00 1-Fin 1-Paddle Other Side EN1
{8 x 50 on :50 Fins - Fast Middle 15 SP3
{1 x 200 on 4:00 Kick-Every 4th Russian EN1
{8 x 25 on :45 12.5 Fast 1 Fly + 1 BrstStroke EN1
2,000 1 x 2000 on 30:00 Pick Your Distance EN2 Set EN2
Swimmers will pick distance & interval - must begin
with 2x100s, after that 50's w/5 sec, 100's w/15,
200's w/20 others w/30 sec rest - HR 32
Whatever it takes - 200 Med Rel <1:33.28, 1:37.00
Make it hard - - at least 2 50's
5:29 PM 5,150 Yards - Stress Value = 159
Workout #476 - Thursday, 22 January 2009
Sprint
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ============================================== ===
600 1 x 600 on 9:00 50 Right-50Left-50Bk-R; 50Bk-L REC
900 6 x 150 on 2:30 Fins+Snorkel Perfect DPS EN1
900 3x{3 x 100 on 2:00 Kick on Fastest Interval EN2
Lift 8-4-4
7:46 AM 2,400 Yards - Stress Value = 60
Workout #482 - Thursday, 22 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================== ===
1,350 1x{1 x 200 on 3:00 Free Relay REC
{1 x 500 on 7:00 Loco K-Sw EN1
{1 x 200 on 3:00 IM EN1
{1 x 50 on 1:00 1 breath each way EN3
{1 x 400 on 6:00 Med Relay Variable Spr SP3
.
1,400 8x{1 x 100 on 1:15 Swim EN1
{1 x 75 on 1:15 Blue EN3
.
1,050 6x{1 x 100 on 1:20 25K-50Dr-25Sw EN1
{1 x 50 on 1:00 Blue EN3
{1 x 25 on :30 Fast w/Paddles EN3
.
800 1 x 800 on 11:00 uw recovery EZ Swimming REC
5:14 PM 4,600 Yards - Stress Value = 134
Workout #491 - Friday, 23 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================ ===
1,300 1x{1 x 200 on 3:00 Medley Relay REC
{1 x 400 on 6:00 IM - Kick - Drill REC
{1 x 100 on 2:00 Fly - Dr-Build EN1
{1 x 200 on 3:00 Swim EN1
{1 x 100 on 2:00 Breast - Dr-Build EN1
{1 x 100 on 2:00 Back EN1
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) EN1
1,050 6x{1 x 125 on 1:45 1 Fin+1 Paddle REC
{1 x 50 on 1:00 Swim DPS REC
2,400 4x{2 x 200 on 3:30 Middle 100 Kick EN2
{4 x 50 on 1:00 Kick or P 6x50 @:40 Brx7 EN1
900 1x{3 x 100 on 1:30 Pink - Red - Blue EN1
{4 x 75 on 1:00 Pink - Red - Red - Blue EN2
{6 x 50 on 1:00 Pink-Red-Blue / Pink-Red-Blue EN3
5:43 PM 5,650 Yards - Stress Value = 147
Workout #495 - Saturday, 24 January 2009
Sprint
2 minutes rest between sets
8:00 AM Start
Yards Set Description EGY
====== =========================== ===
1 on 20:00 Cardio Work EN1
1 on 30:00 Weights
Breakfast - Bus to Wheaton
1,000 1 x 1000 on 20:00 Warm-Up EN1
300 1x{1 x 100 on 5:00 Racing SP2
{1 x 200 on :40 Racing SP2
2,000 1 x 2000 on 30:00 Warm-Down REC
9:50 AM 3,300 Yards - Stress Value = 64
Workout #500 - Monday, 26 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
450 6 x 75 on 1:00 Open Turn + Hand Touch REC
900 9 x 100 on 2:00 Kick 3 @2, 3 @1:45, 3 Fin@1:30 EN1
48 4 x 12 on :45 Race to Mid-Pool SP3
800 16 x 50 on :50 3 1-Arm; 1 Swim @30 EN1
2,400 4x{6 x 100 on 1:25 4 Fr/ 4 Fl-Bk/ 4 Fr/ 4 Bk-Br EN2
750 5x{3 x 25 on :30 Choice Drill REC
{1 x 75 on 1:00 Swim Breathing Pattern EN1
5:38 PM 5,348 Yards - Stress Value = 148
Workout #508 - Tuesday, 27 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ================================================= ===
Separated out non-200 People (who did Goal 50's)
500 1 x 500 on 7:00 Every 5th Kick EN1
500 5 x 100 on 1:20 ? EN1
2,400 3x{2 x 200 on 3:00 50 Dr-100 Sw-50K EN1
{8 x 50 on :50 Descend EN2
1,525 1x{3 x 25 on 1:00 100p from block to foot SP1
{10 x 100 on 1:30 Guess your Time EN1
{4 x 25 on 1:00 Assisted w/Cordz Timed SP3
{6 x 50 on 1:00 Snorkel no Plug EN1
{1 x 50 on 1:00 Breathe Fast 4-2-2 / 4-2-2-2 EN1
5:27 PM 4,925 Yards - Stress Value = 127
Workout #515 - Wednesday, 28 January 2009
Sprint
2 minutes rest between sets
6:30 AM Start
Yards Set Description EGY
====== ====================================== ===
800 1 x 800 on 12:00 Change Every 200 REC
1,000 2x{4 x 50 on :50 Kick EN1
{4 x 25 on :25 Kick EN1
{4 x 50 on :50 Drill EN1
150 2x{5 x 15 on :40 Racks SP3
300 12 x 25 on :45 Mid-Pool Turns on Video EN1
Weights
7:21 AM 2,250 Yards - Stress Value = 40
Workout #518 - Wednesday, 28 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
400 8 x 50 on 1:00 3rd Person Open Turns EN1
900 12 x 75 on 1:00 25K- 25 6&6- 25 Build w/Snorke EN1
1,200 1x{1 x 600 on 9:00 100 Fr- 50 Stroke EN1
{1 x 400 on 6:00 100 Fr-100 Stroke EN1
{1 x 200 on 3:00 Pull Stroke - Descend 1-3 EN2
300 20 x 15 on 1:00 8 or 3 Running Starts+3pl Cata SP3
.
2,200 4x{4 x 25 on :30 Drill Stroke REC
{3 x 50 on :45 Swim Stroke DPS EN1
{3 x 75 on 1:00 25 Free- 50 Stroke EN2
{1 x 75 on 2:00 Fast from Block SP1
.
800 2x{1 x 200 on 3:00 Pull w/Snorkel EN1
{4 x 50 on :45 Kick Strong EN1
Relay relays
5:57 PM 5,800 Yards - Stress Value = 152
Workout #522 - Thursday, 29 January 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ====================================================== ===
800 1 x 800 on 12:00 Every 4th Stroke REC
900 6 x 150 on 2:30 1 Fin + 1 Paddle EN1
200 8 x 25 on :30 Variable Sprint SP3
200 8 x 25 on :30 Scull/ Str8 Arm/ Kick/ DPS REC
120 10 x 12 on :30 Mid-Pool Finishes SP3
1,200 12 x 100 on 1:30 Fins 1-3 1 Flip; 4-6 2 Flips; EN1
7-9 3 Flips; 10-12 4 Flips
50 1 x 50 on 1:00 Build with Fast Flip EN1
600 12 x 50 on 1:00 Man-in-the-middle drill EN1
750 10 x 75 on 1:15 25 1-Arm/ 50 Swim EN1
Pushups after 25 1-Arm: 3, 4, 5, 6, 7, 8, 9, 10, 11.
180 12 x 15 on 1:00 Firestone Drill EN2
60 4 x 15 on 1:00 Fast Finishes SP1
6:00 PM 5,060 Yards - Stress Value = 104
Workout #529 - Friday, 30 January 2009
Sprint
2 minutes rest between sets
2:00 PM Start
Yards Set Description EGY
====== ======================================================= ===
1,200 1 x 1200 on 15:00 Warm-Up Per Tom REC
2,400 2x{4 x 100 on 1:30 50 Drill-50 Swim EN1
{4 x 50 on :50 Desc Red EN2
{2 x 100 on 1:50 25 Blue- 50Red- 25 Blue EN3
{2 x 100 on 1:50 25 Red- 50 Blue- 25 Red EN2
{2 x 100 on 1:50 75 Blue+ :10 sec+ 25 Blue EN3
100 1 x 100 on 7:00 EZ REC
300 12 x 25 on :10 1 half-poo;/ 1 Full pull SP3
"Whatever it Takes Swim"
Six guys under 1:33.28 in 200 Med Relay - went 1:36.00
1,200 2x{8 x 50 on 1:00 Pull Restricted breathing stuf EN1
{4 x 50 on :40 Blue EN3
3:35 PM 5,200 Yards - Stress Value = 161
Workout #536 - Saturday, 31 January 2009
Sprint
2 minutes rest between sets
8:00 AM Start
Yards Set Description EGY
====== ============================================ ===
2,000 1x{1 x 2000 on 30:00 Wet-Land Work EN1
{1 on 30:00 Wet-Land Dry EN1
Guys were more sore than I'd expected to be
Returned for WPCC at 11:00
1,200 1 x 1200 on 30:00 General Warm-Up EN1
400 1 x 400 on :40 Racing SP2
1,000 1 x 1000 on 30:00 Warm-Down On Own REC
800 16 x 50 on 12:00 Team Warm-Down REC
1:21 PM 5,400 Yards - Stress Value = 114
Workout #540 - Monday, 02 February 2009
Sprint
2 minutes rest between sets
8:30 AM Start
Yards Set Description EGY
====== =============== ===
1 on 59:59 Yoga
9:30 AM 0 Yards
Workout #552 - Monday, 02 February 2009
Sprint
2 minutes rest between sets
4:20 PM Start
Yards Set Description EGY
====== ======================================================== ===
400 1 x 400 on 6:00 Alt Open/Hand Touch Turns EN1
900 3x{6 x 25 on :30 Free - No Breath EN1
{6 x 25 on :30 Specialty 100p+Streamline EN1
Next set is for Blake, Coder, Davis, Varner, Isaac
2,992 4x{3 x 100 on 1:15 Free EN1
{3 x 100 on 1:25 75 Free-25 Kick EN1
{4 x 37 on :45 Swim EN3
Others: Bax, Hoover, Jones, Moravek, Ortman, Scheirer
9 x 75 on 1:15 Extra :15 After Each Round
1-2 Br x4's; #3 Pull- Breathe 1-1-2 (Mike 3pl Pullouts)
6 x 100 - Odds Pull @1:30 / Evens 4x25 K @30
Everyone together again
200 8 x 25 on :30 Fins Great Breakouts SP3
600 1 x 600 on 8:00 EN1
200 u/w Rec; 200 DPS/ 200 u/w Rec; 200 DPS
5:48 PM 5,092 Yards - Stress Value = 130
Workout #545 - Tuesday, 03 February 2009
Sprint
2 minutes rest between sets
9:00 AM Start
Yards Set Description EGY
====== ============================== ===
1,800 1 x 1800 on 30:00 Meet Warm-Up EN1
112 1x{1 x 25 on 1:00 100p to foot SP1
{1 x 37 on 1:00 100p to foot SP1
{1 x 50 on 1:00 100p to foot SP1
200 1 x 200 on 4:00 EZ REC
9:41 AM 2,112 Yards - Stress Value = 45
Workout #541 - Tuesday, 03 February 2009
Sprint
2 minutes rest between sets
4:30 PM Start
Yards Set Description EGY
====== ====================================================== ===
1 on 15:00 Med-Ball Throwing Around EN1
400 1 x 400 on 9:00 Every 4th Stroke IMO w/OpenTur REC
600 4 x 150 on 2:50 100-1 Pad+1 Fin/ 50 Sw REC
Can Also do 1-Arm Instead
600 8 x 75 on 2:00 Descend Breaths-Start @12 EN1
75's Pull- Begin w/12 Breaths then subtract one-go as
long as you can
3,074 2x{3 x 200 on 2:40 Descend K-S w/fins x25's EN1
{9 x 100 on 1:30 / 1:20/ 1:10 (3 sets of 3) EN2
{1 x 37 on 1:00 From Block- ! through breakout SP2
3 Relay Starts - w/ fast finish @Mid-Pool
90 6 x 15 on 1:30 Relay Starts-Break 2 ! Finish SP3
6:24 PM 4,764 Yards - Stress Value = 128
Workout #556 - Wednesday, 04 February 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================= ===
600 1 x 600 on 9:00 100 Fr- 50 Stroke REC
900 3x{1 x 200 on 5:00 Pull #1 Br 4-5/ #2 Stk-Fr/ #3 EN1
{4 x 25 on :30 Br x2, 2Br, 1 Br, No Breath EN1
400 2x{1 x 100 on 1:30 Swim DPS REC
{1 x 50 on 1:00 Fists or Pipes EN1
{1 x 50 on 1:00 15 Build-20Strong-15 EZ EN1
500 4 x 125 on 3:00 75 1 Fin+1 Paddle-50 Sw EN1
10 Min Turn-Type Work
100 2 x 50 on 2:00 From Push Fast w/Fins SP1
50 1 x 50 on 3:00 Dive SP2
500 1 x 500 on 7:00 Rinse REC
5:15 PM 3,050 Yards - Stress Value = 55
Workout #561 - Thursday, 05 February 2009
Sprint
2 minutes rest between sets
3:15 PM Start
Yards Set Description EGY
====== ============================================== ===
1,350 1x{1 x 200 on 3:00 Free Relay REC
{1 x 500 on 7:00 Loco K-Sw EN1
{1 x 200 on 3:00 IM EN1
{1 x 50 on 1:00 1 breath each way EN3
{1 x 400 on 6:00 Medley Relay Run Start+VS SP3
1,000 1x{1 x 200 on 3:00 Backstroke w/fins EN1
{2 x 100 on 1:45 Kick EN1
{1 x 200 on 3:00 P 25 Fly+Brst / 25 Free EN1
{4 x 50 on :50 Kick Desc 1-4 EN1
{1 x 200 on 3:00 Fins - Swim High in Water EN1
Some guys will go to 50's with MD2
Separate based on stroke next set
Doug & Clinton go 25 Free-25 Fly
600 2x{4 x 50 on :45 Swim Fast & Effortless EN2
{1 x 100 on 2:00 Easy REC
Stephen, Adam, Moravek, Coder
500 20 x 25 on :30 Vary by Stroke EN1
Finish up getting Smooth
600 6 x 100 on 1:30 Drill/Swim x100's Pull optiona EN1
4:28 PM 4,050 Yards - Stress Value = 95
Workout #569 - Friday, 06 February 2009
Sprint
2 minutes rest between sets
7:00 AM Start
Yards Set Description EGY
====== ===================== ===
700 1 x 700 on 22:00 free EN1
90 6 x 15 on :45 Racks SP3
7:29 AM 790 Yards - Stress Value = 18
Workout #565 - Friday, 06 February 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================== ===
Don't be afraid to throw something fast at these guys..
Anything it takes / relays/ Timed 25's
1,300 1x{1 x 200 on 3:00 Medley Relay REC
{1 x 400 on 6:00 IM - Kick - Drill REC
{1 x 100 on 2:00 Fly - Dr-Build EN1
{1 x 200 on 3:00 Swim EN1
{1 x 100 on 2:00 Breast - Dr-Build EN1
{1 x 100 on 2:00 Back EN1
{1 x 200 on 3:00 Running Starts SP3
300 6 x 50 on :50 Build Stroke 1-3, 4-6 EN1
450 6 x 75 on 1:00 25 Drill-25K-25 DPS REC
Snorkel & Paddles optional on above
Like a 440 Hemi - Just touch the gas
1,600 4x{1 x 150 on 3:00 Descend EN1
{1 x 100 on 1:45 EN2
{1 x 50 on 1:00 Red EN2
{1 x 100 on 2:00 P w/Snorkel 75 Fr- 25 Russian REC
450 6 x 75 on 1:00 Swim Through Turns
5:17 PM 4,100 Yards - Stress Value = 74
Workout #573 - Sunday, 08 February 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ============================================== ===
900 3x{1 x 200 on 4:00 300 OpenT; 200 Dr-Stk; 100 K-S REC
{4 x 25 on :15 Build Each 25 w/15 Sec SP3
300 3x{1 x 25 on :30 Start - 100 Pace SP1
{1 x 75 on 1:00 50 Scull on Side- 25 DPS REC
Join MD on next set
900 1x{9 x 50 on :45 Pink EN1
{6 x 50 on :40 Red EN2
{3 x 50 on :35 Blue EN3
500 2x{1 x 150 on 2:30 Kick-Maybe throw in some drill EN1
{1 x 100 on 2:00 Kick Strong 25-50-25 EN1
600 1 x 600 on 6:00 Easy Pull-Drill-Ind Work EN1
4:56 PM 3,200 Yards - Stress Value = 76
Workout #574 - Monday, 09 February 2009
Sprint
2 minutes rest between sets
4:00 PM Start
Yards Set Description EGY
====== ======================================================= ===
800 1 x 800 on 12:00 400 Open Turns-200Dr-200K REC
200 Free Relay Starts (8)
A-Davis, Bendix, Ripley, Bax, Ortmann
B-Winiecki, R-baum, Schranck, Pellican, Varner (Loop)
C-Hoover, Boyer, Scheirer
D-Jones, Moravek, Coder, Stowe
600 8 x 75 on 1:15 25K- 50 Buoy- 25 Build REC
200 4 x 50 on 1:15 Turbulence Drill w/Fins SP1
Moravek & Coder will go 300 Brst w/Paddles+Dolphin K
Scheirer 300 Fly w/Fins Snorkel - Press Chest
300 1 x 300 on 5:00 Pull EZ, Breathing x6's REC
400 2x{1 x 100 on 1:30 From Blocks 1st & Last 25 ! REC
{1 x 100 on 1:30 Middle 50 EZ SP1
400 1 x 400 on 6:00 Kick-Swim Mix, EZ REC
- - - - - - - - - - - Ignore Below - - - - - - - - - -
96 8 x 12 on :40 Relay Starts SP3
5:02 PM 2,796 Yards - Stress Value = 51
Workout #578 - Tuesday, 10 February 2009
Sprint
2 minutes rest between sets
3:15 PM Start
Yards Set Description EGY
====== ============================================== ===
Smooth Day
1,000 1 x 1000 on 16:00 uw Rec w/Pads, Snorkel, Buoy REC
400 8 x 50 on 1:00 Stroke-Specific Drill Work EN1
1,000 1 x 1000 on 16:00 uw Rec w/Pads, Fins, Snorkel REC
3:59 PM 2,400 Yards - Stress Value = 28