2005-06 Carthage College Men's Swimming
Workout Training Log
Distance |
Middle-Distance/IM |
Sprint
Two training groups: Minneapolis Project - Targeted for rest @Minnesota Invitational
MIT - (Most improved team) Targeted for rest @CCIW Championships
Swimmers regularly switched between groups depending on the day/stroke.
Every warm-up was standard and based on turns:
1 x 400 1st 6 turns were with arms at side, kicking into the wall
next 5 turns were freestyle in, backstroke out of the turn
last 4 turns were accelerating in/out of the walls
4 x 100 Drill & Swim, Swimmer Chooses Stroke
4 x 50 Open Turn with the butt close to the wall and a fast breakout
Morning workouts through November were swum in a 40-yard pool. Afternoon workouts
were swum in a 25-yard pool. Training Trip (December 26-January 3) was swum in 50-meter
and 25-meter pools.
Workout #19 - Monday, 26 September 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK S
====== ======================================================= === ==== =
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D S
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S C
1,000 1 x 1000 on 20:00 Reverse IM Pull 400-300-200-10 1-B P
1,200 3x{4 x 100 on 1:20 Pick Interval - HR 140-160 1-A S
100 1 x 100 on 2:00 Kick 1-B K C
Move Mpls Group into 1-2
2,000 8 x 250 on 3:30 1-B D
Odds: Stroke 50 Drill-50 Swim-50 Drill-100 Swim
Evens: Free 25 uw rec-50Swim-50-1-Arm-125 Build
50 Single Arm - 125 Build
120 8 x 15 on 1:00 Odds Kick !; Evens Swim ! 5-B K C
"Do not let what you cannot do interfere with what you
can do." John Wooden, 10 NCAA Titles
5:50 PM 5,420 Yards - Stress Value = 79
Workout #24 - Tuesday, 27 September 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================================== === ==== ===
400 1 x 400 on 12:00 6-5-4 1-B S FR
8x300 100 K - 100 Stroke - 100 Free
Fins & Paddles - Build Stroke, Desc SC on Free
Breaststrokers will go 4x300 Kick-2up2dn-Brst w/Dolphin
6:54 AM 2,800 Yards - Stress Value = 36
Workout #27 - Tuesday, 27 September 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
Casey & David will swim this in AM
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,500 3 x 500 on 8:30 100 Streamline Kick - 10&10 - 1-B K CHO
Right - Left - Partial Catch-Up
1,500 3x{3 x 100 on 1:45 Swim w/6 beat Kick 1-B S FR
{4 x 50 on :45 Desc Time & SC 1-4 1-B S FR
600 30 x 20 on :45 u/w streamline kick 1-B K CHO
5:33 PM 4,600 Yards - Stress Value = 46
Workout #31 - Wednesday, 28 September 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
600 1 x 600 on 6:00 Back w/Paddles 50 Russ-100 Sw 1-B S
450 1 x 450 on 6:00 Swim every 4th 25 Fly 1-B S
300 1 x 300 on 5:00 3 Brst-1 Fly Flip Turns 1-B S
500 5 x 100 on 1:40 Kick w/fins 1-B K
400 4 x 100 on 1:35 Kick w/fins 1-B K
300 3 x 100 on 1:30 Kick w/fins 1-B K
200 2 x 100 on 1:20 Kick w/fins 1-B K
100 1 x 100 on 1:15 Kick 1-B K
1,600 8 x 200 on 2:45 1-A S
50 Drill - 25 Fly/Back/Breast - 75 Build HR 150+
If you don't take the time to do it right, you probably
won't have the time to do it over
5:30 PM 5,450 Yards - Stress Value = 70
Workout #36 - Thursday, 29 September 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,800 6 x 300 on :30 100 Free/ 100 Drill/ 100 IM 1-B S IM
600 12 x 50 on :40 IM Order 50/ 50/ 55/ 45 1-B S IM
2,400 3 x 800 on 10:30 #1 Pull, #2 Paddles, #3 Swim 1-B P FR
or 4x600 One Each Fins & Pads
6:44 AM 4,800 Yards - Stress Value = 48
Workout #39 - Thursday, 29 September 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
1,600 1x{1 x 400 on 6:00 w/Pads-200 Strmline-200 10&10 1-B K
{1 x 400 on 6:00 w/Pads-100Strmline-100R-50Sw 1-B D
{ 100 Left - 50 Swim
{1 x 400 on 6:00 Right-Left-Catchup-Russian 1-B S
{1 x 400 on 6:00 6-Beat, Swim, Catchup, Swim 1-B S
Backstrokers
1x400 w/Pads-200 Streamline-200 10&10
1x400 w/Pads-100Strmline-100R-50Sw-.100L-50 Sw
1x400 Right-Left-Catchup-Russian
1x400 50 Right - 50 Left - 3-3-3 - Russian - Swim
Breaststrokers
1x400 100 Piston, 100 Dolphin, 100 Stm K, 100 Hands Bac
1x400 100K Hands Back; 100 StrmK; 100 4-1, 3-1, 2-1
100 25 uw recovery, 25 free
1x300 50 Piston K 50K Hands Back, 100 4-1- 3-1 2-1;
100 2up 2 under
1x400 3P-1K, 2P-1K, 1P-1K, 25 u/w brst-25 free
Butterfly
1x400 200 Fly K on back; 200 Fly K on stomach
1x300 FlyK on Stomach, uw recover, 3K-1P,
1x400 100 uw recover, 100 R, 100 L, 100 3K-1p
1 x 400 50 R, 50 L, 100 3K-1Pull, 100 3-3-3, 100 Swim
10 x 200 100K-100Sw @3 HR 150-167
5:12 PM 4,600 Yards - Stress Value = 46
Workout #54 - Friday, 30 September 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,600 16 x 100 on 1:20 Cruise Intervals 1-A S FR
1,800 12 x 150 on 2:00 Cruise Intervals 1-A S FR
900 12 x 75 on 1:00 Cruise Intervals 1-A S FR
5:17 PM 5,300 Yards - Stress Value = 96
Workout #58 - Friday, 30 September 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,600 16 x 100 on 1:20 Cruise Intervals 1-A S FR
1,800 12 x 150 on 2:00 Cruise Intervals 1-A S FR
900 12 x 75 on 1:00 Cruise Intervals 1-A S FR
5:17 PM 5,300 Yards - Stress Value = 96
Workout #62 - Saturday, 01 October 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ================================================== === ==== ===
Carthage Dryland Circuit 6x4 man teams 4 min 1:17
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 6:00 Extra 400 to re-do 1st 400 1-B S FR
500 1 x 500 on 7:00 Loco Kick-Swim fins & pads 1-B K FR
1,000 10 x 100 on 1:50 Kick-3rd person interval 1-B K FR
4:51 PM 2,900 Yards - Stress Value = 29
Workout #67 - Monday, 03 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================== === ==== ===
Pool Set-up for 40 Yards
Standard Warm-Up LC - - - - - - - - -
960 1x{1 x 400 on 6:00 Turn Cycle 1-B S FR
{ 4-3-2 Turn Cycle
{5 x 80 on 1:20 Stroke Drill-Build Cycle 1-B D STK
{ 1-3 40 Drill-40 Swim / 4-5 Swi
{4 x 40 on :45 Variable Sprint 1-B S CHO
240 6 x 40 on :40 1-3 Free; 4-6 Stroke 1-B S CHO
Desc SC and Time
3,840 3x{1 x 640 on 8:00 Pull 40 Russian-120 Free 1-B P FR
{4 x 160 on 2:00 or 2:10 - HR 150-165 1-A S FR
7:10 AM 5,040 Yards - Stress Value = 69
Workout #70 - Monday, 03 October 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
Lanes 1-2: Andy, Erik, Charlie, Joe, Brian, Tim
1,000 1x{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S F
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D ST
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CH
400 1 x 400 on 5:00 Pull - Every 4th Back or Russi 1-B P F
300 1 x 300 on 4:00 Pull - Every 4th Breast 1-B P F
200 1 x 200 on 3:00 Pull - Every 4th Fly 1-B P F
Next set join MD in progress
2,700 3x{1 x 300 on 3:45 Swim Descend 1-B S F
{4 x 150 on 2:00 IM Switch HR 155-168 1-A S I
"Everything is simpler than you think and at the same
time more complex than you imagine." von Goethe
5:11 PM 4,600 Yards - Stress Value = 64
Workout #75 - Tuesday, 04 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
960 1x{1 x 400 on 6:00 Turn Cycle 1-B S FR
{ 4-3-2 Turn Cycle
{5 x 80 on 1:20 Stroke Drill-Build Cycle 1-B D STK
{ 1-3 40 Drill-40 Swim / 4-5 Swi
{4 x 40 on :45 Variable Sprint 1-B S CHO
800 4x{3 x 40 on :35 1-Arm 1-B D FR
{1 x 80 on 1:00 Swim DPS 1-B S FR
3,000 1x{6 x 200 on 2:40 40K-200 DPS 1-B S FR
{5 x 200 on 2:30 Faster - HR 155-170 2:09-2:22 1-A S FR
{4 x 200 on 2:30 Fastest - HR 170-175 2:07-2:20 2 S FR
800 1 x 800 on 12:00 Every 4th 40 fast Fins & Pads 1-A S FIN
7:24 AM 5,560 Yards - Stress Value = 90
Workout #79 - Tuesday, 04 October 2005
Distance - M I T
4:30 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
800 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{1 on 1:00 Skip the 50's
1 on 40:00 Turn Work w/Steve Crocker
1,500 12 x 125 on 1:45 Think Turns, Desc in sets of 4 1-A S
HR 155-170
500 4 x 125 on 1:45 Zone II - HR 170+ 2 S
Did not get to 1x600 50K-100Sw Fins & Pads Stk/Fr
"I'm seeing a lot of progress there from whatever it is
I just told you." -Steve Crocker
5:56 PM 2,800 Yards - Stress Value = 53
Workout #84 - Wednesday, 05 October 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 1 x 600 on :40 Fins u/w rec progression 1-B D FIN
2,700 3x{2 x 200 on 2:30 or 2:40 - HR 145-160 1-A S FR
{5 x 100 on 1:30 Free or Stk-Fr 75-25 2 S FR
Fastest you can hold, holding HR 170
1,600 4 x 400 on 6:00 Pull/Kick Combo 1-B P CHO
You get good at what you practice.
5:25 PM 5,900 Yards - Stress Value = 101
Workout #89 - Thursday, 06 October 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,500 3 x 500 on 6:50 1-Loco K-S; 2-Stk-Fr; 3 DescFr 1-B P FR
1,400 1x{3 x 50 on :50 Drill 1-B S STK
{1 x 75 on 1:05 Fr/ 1:10 Bk/Fl/ 1:15 Br -Build 1-A S STK
{5 x 75 on :55 Fr/ 1:05 Bk/Fl/ 1:10 Br 1-A S STK
{1 x 200 on 4:00 Breast Pull 1-B P BR
{4 x 50 on :45 Drill 1-B D STK
{1 x 50 on :50 / :55/ 1:00 1-A S STK
{7 x 50 on :45 / :50/ :55 1-A S STK
{ Pull Distance Out
2,100 3x{1 x 300 on 4:00 Every 4th Stroke (IMO) 1-B S FR
{4 x 100 on 1:20 / 1:15/ 1:10 (Desc by rounds) 1-A S FR
5:33 PM 6,000 Yards - Stress Value = 82
Workout #94 - Thursday, 06 October 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ====================================== === ==== ===
800 1 x 800 on 10:00 Change at 200's 1-B S CHO
1,200 16 x 75 on 1:05 Turns on TIVO 1-B S FR
2,000 4x{1 x 300 on 3:45 Pull 1-B P FR
{1 x 200 on 2:45 IM-Free x25's 1-A S IM
1,200 1 x 1200 on 14:00 1/3 Stroke 1/3 Drill 1-B S CHO
5:14 PM 5,200 Yards - Stress Value = 60
Workout #95 - Friday, 07 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================ === ==== ===
400 1 x 400 on 6:00 4-3-2 1-B S FR
960 24 x 40 on :40 Every 6th Swim 1-B D FR
1-5 u/w Recovery
7-11 Right Arm Only
13-17 Left Arm Only
19-23 Russian
800 1 x 800 on 14:00 Backstroke - Every 4th Free 1-B P BK
2,000 5 x 400 on 1:00 Desc 1-3; Hold 4-5 HR <150 1-B S FR
Stroke Count + Turns
6:47 AM 4,160 Yards - Stress Value = 42
Workout #98 - Friday, 07 October 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S F
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D ST
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CH
400 1 x 400 on 6:00 RIMO-50K-25Dr-25Sw 1-B S I
300 1 x 300 on 5:00 6 Sculls-3 Strokes 1-B D F
600 6 x 100 on 1:25 I-A 1-A S F
400 16 x 25 on :20 free 1-A S F
1,600 8 x 200 on 2:35 / 2:45 Zone II - HR 170 2 S F
Pelka <2:08, Schrank <2:12, Steenrod <2:18,
Catellier <221, Staniger <223, Allen <226, Dodson 228
400 8 x 50 on :55 Kick 1-B K CH
5:23 PM 4,700 Yards - Stress Value = 89
Workout #103 - Saturday, 08 October 2005
Distance - M I T
9:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 8 x 100 on 1:30 4 K-R-L-S/4 Desc 1:20/15/10/05 1-B S FR
3,900 1x{1 x 800 on 10:00 Negative Split & Descend 1-A S FR
{1 x 200 on 3:00 Back or Fly/Free NS & Desc 1-B S STK
{1 x 400 on 5:00 Kick w/find 1-B K FR
{1 x 600 on 7:30 Negative Split & Descend 1-A S FR
{1 x 400 on 6:30 Same as 200 above 1-B S STK
{1 x 300 on 6:00 Kick w/fins 1-B K FR
{1 x 400 on 5:00 Negative SPlit & Descend 1-A S FR
{1 x 600 on 9:00 Same as 400 above 1-A S STK
{1 x 200 on 3:00 Kick w/fins 1-B K FR
1,200 2x{4 x 50 on :45 Drill 1-B D CHO
{2 x 200 on 2:20 1-A S FR
10:45 AM 6,900 Yards - Stress Value = 101
Workout #108 - Saturday, 08 October 2005
Distance - M I T
9:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,200 2 x 600 on 9:00 100 Fr/50 Stk; Bk/Br/Fr 1-A P IM
800 8 x 100 on 1:30 4 K-R-L-S/4 Desc 1:20/15/10/05 1-B S FR
3,900 1x{1 x 800 on 10:00 Negative Split & Descend 1-A S FR
{1 x 200 on 3:00 Back or Fly/Free NS & Desc 1-B S STK
{1 x 400 on 5:00 Kick w/find 1-B K FR
{1 x 600 on 7:30 Negative Split & Descend 1-A S FR
{1 x 400 on 6:30 Same as 200 above 1-B S STK
{1 x 300 on 6:00 Kick w/fins 1-B K FR
{1 x 400 on 5:00 Negative Split & Descend 1-A S FR
{1 x 600 on 9:00 Same as 400 above 1-A S STK
{1 x 200 on 3:00 Kick w/fins 1-B K FR
10:47 AM 6,900 Yards - Stress Value = 105
Workout #109 - Monday, 10 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================== === ==== ===
800 1x{1 x 400 on 6:00 4-3-2 Turn Cycle 1-B S FR
{5 x 80 on 1:20 Stroke Drill-Build Cycle 1-B D STK
{ 1-3 40 Drill-40 Swim / 4-5 Swi
4,320 9 x 480 on 5:30 1-3 40 Drill-80 Swim 1-A S FR
4-6 120 Free-40 Stroke IMO
7-9 Swim w/Paddles & Fins (Strokers 120Stk-40 Fr)
7:04 AM 5,120 Yards - Stress Value = 94
Workout #113 - Monday, 10 October 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
500 1 x 500 on 7:00 Loco K-S w/fins 1-B P CHO
2,600 4x{3 x 50 on :45 Stroke Drill 1-A D STK
{5 x 100 on 1:20 Zone II - HR 170 2 S STK
300 1 x 300 on 5:00 Backstroke 1-B S BK
400 8 x 50 on :50 / :45/ :40/ :35 1-A S CHO
1,800 9 x 200 on 2:30 Zone II Odds IM-Evens Stk 2 S IM
5:44 PM 6,600 Yards - Stress Value = 152
Workout #118 - Tuesday, 11 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
800 1 x 800 on 12:00 40 1-Arm; 160 Desc SC That Arm 1-B S FR
640 16 x 40 on :50 IM Order Dr-Swim 1-B S IM
1,200 1 x 1200 on 15:00 40 Drill-160 Swim 1-B S FR
560 1 x 560 on 9:00 Kick w/fins - every 4th back 1-B K FR
1,200 1 x 1200 on 15:00 Negative Split Faster 1-A S FR
400 1 x 400 on 6:00 160 Breast-40 Back Pull 1-B P BR
1,200 1 x 1200 on 15:00 Negative Split Fastest 1-A S FR
7:38 AM 6,000 Yards - Stress Value = 84
Workout #123 - Tuesday, 11 October 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :25 Running Start/ 3pl catapult 1-B S CHO
4,400 2x{1 x 400 on 6:00 Negative Split Every 4th Stk 1-B P FR
{2 x 300 on 4:00 25 Dr-50 Swim 1-B S CHO
{3 x 200 on 2:30 Desc 1-3 1-A S FR
{6 x 100 on 1:30 K-Sw 1-B K CHO
5:19 PM 5,400 Yards - Stress Value = 66
Workout #128 - Wednesday, 12 October 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ==================================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,600 4 x 400 on 5:15 Paddles 1-B P FR
50 Russian- 50 Swim - 50 1-Arm, 200 Free, 50 Stroke
1,200 4 x 300 on 4:00 100 Kick - 100 Free - 100 Stk 1-A S FR
1,000 1 x 1000 on 13:00 Fins & Paddles Desc SC x100's 1-B P FR
1,000 10 x 100 on 1:20 /1:25 Fastest youcan hold @155 1-A S FR
300 1 x 300 on 5:00 6 Scull - 3 Strokes 1-B D FR
1,000 1 x 1000 on 15:00 25 scull/kick - 25 Swim 1-B S FR
6:07 PM 7,100 Yards - Stress Value = 93
Workout #133 - Thursday, 13 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,200 6 x 200 on 2:30 fins & pads Kick-Swim 1-B K FIN
1,800 4 x 450 on 5:30 Desc 1-4 1-A S FR
1,400 4 x 350 on 4:30 Same 1-A S FR
1,000 4 x 250 on 3:30 Same 1-A S FR
7:33 AM 6,400 Yards - Stress Value = 106
Workout #137 - Thursday, 13 October 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
700 1 x 700 on 9:00 Pull Desc O#SC E#Time 1-A P FR
Breaststroke
2,850 3x{3 x 100 on 1:45 Drill: 3K-1P/ 2P-1K / 2up2dn 1-B D BR
{2 x 75 on 1:05 25 Dr - 50 Stroke 1-A S BR
{8 x 50 on :50 Descend 1-6 in 2's; 7-8 Free 1-A S BR
{ Zach - Odds Fast (III), Evens Easy (1A)
{1 x 100 on 2:00 Easy 1-B S FR
400 1 x 400 on 6:00 Breast Pull (Last 25 Free) 1-B P BR
.
Backstroke
3 Rounds: 300 #1 50R-100 Sw/ #2 50R-100 Sw
#3 1-Arm Russian-100 Swim
6x50 Desc x2's
2x200 @3 Neg Split (Chap 2x150 3B
- 1x500 Fr-Bk-Fr-Br-Fr After third Round
.
Butterfly
Three Rounds:3x100 25K-50 Drill-25 Fly
#1 4-Kick Fly; #2 uw recovery; #3 1-2-1-2
8x50 2 Drill 2x{3 Desc-1 DPS Free
2 x 100 @130 w/Fins
400 Pull After Third Round
.
Freestyle
2 Rounds 4x100 u/w recovery
1 x 600 75 Free-25 IMO Neg Split
10x50 1-4 Desc SC; 5-8 2@45/ 40/ 35
5:41 PM 4,950 Yards - Stress Value = 73
Workout #138 - Friday, 14 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ====================================== === ==== ===
800 1 x 800 on 9:00 Change Every 200 1-B S FR
480 1 x 480 on 5:00 Pull Drill Stuff 1-A P CHO
1,200 6 x 200 on 3:00 40K-120 Swim-40 Stroke 1-A S FR
640 16 x 40 on :45 1-Arm Stuff 1-B D FR
6:50 AM 3,120 Yards - Stress Value = 48
Workout #143 - Friday, 14 October 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
300 1 x 300 on 5:00 6 Scull - 3 Swim 1-B D CHO
1,000 5 x 200 on 2:30 / 2:20/ 2:10 1-A S CHO
1,650 1 x 1650 on 18:00 T-18 2 S FR
800 1 x 800 on 10:00 Pull- 500 Loco Stk/Fr-300 Desc 1-B P FR
5:10 PM 4,750 Yards - Stress Value = 91
Workout #151 - Saturday, 15 October 2005
Distance - M I T
8:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
Andy-Bryan-Steve
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
900 4x{1 x 75 on 1:00 Stroke IMO 50Dr-25 Sw 1-B D IM
{3 x 50 on :40 Desc 1-3; 4-6 1-A S FR
6,550 1x{4 x 300 on 4:00 Buoy & Paddles 1-B S FR
{3 x 100 on 1:30 Stroke 25 Dr - 75 Swim 1-A S STK
{4 x 400 on 5:00 Paddles Only Desc 1-4 1-A P FR
{3 x 150 on 2:20 25 Dr-25 Stk-50 Stk#2 1-A S IM
{4 x 500 on 6:00 Desc 1-4 Swim 1-A S FR
{3 x 200 on 2:45 IM #1K-Sw/ #2Dr-Sw/ #3 Swim 1-B S IM
{4 x 100 on 1:30 Swim w/Fins 1-A S FR
9:58 AM 8,450 Yards - Stress Value = 138
Workout #156 - Monday, 17 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,200 1 x 1200 on 18:00 200 Sw - 200 40K-120Dr-40Stk 1-B S FR
5,280 3x{1 x 800 on 10:00 IM - 80 Dr-80 Stk-40 Fr 1-B S IM
{4 x 240 on 3:00 /3:10 HR ~150 1-A S FR
960 2 x 480 on 5:30 Loco 1-3 #1K-Sw #2 EZ-Strong 1-B P FR
7:39 AM 7,440 Yards - Stress Value = 104
Workout #164 - Monday, 17 October 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
2,100 3x{1 x 300 on 5:00 IM 25Dr-50 Sw 1-B S IM
{1 x 400 on 5:30 Free #1-2 Pull; #3-4 Swim 1-A S FR
1,200 6 x 200 on 2:45 Odds Fr/ Evens IM 2 S IM
800 8 x 100 on 1:30 75K-25 Sw w/fins IMO 1-A K FIN
1,000 10 x 100 on 1:25 Zone II Odds Fr/ Evens Stk 2 S FR
600 3 x 200 on 2:25 Pull Desc 1-3 1-A P FR
6:05 PM 6,700 Yards - Stress Value = 137
Workout #166 - Tuesday, 18 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
800 1 x 800 on 12:00 Change Every 200 1-B S CHO
1,600 20 x 80 on 1:00 Kick - Drill - Swim 1-B S CHO
1,600 1 x 1600 on 22:00 40 Dr-80 Swim Mix Strokes 1-B S CHO
3,200 2 x 1600 on 20:00 #1 N/S Pull 1st 800 #2 Fins 1-A S CHO
7:40 AM 7,200 Yards - Stress Value = 104
Workout #175 - Tuesday, 18 October 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 2 x 500 on 7:00 Loco Stk-Fr / EZ-Fast 1-A S CHO
3,000 3x{4 x 100 on 1:30 Descend 1-4 1-A S CHO
{6 x 100 on 1:40 Zone III-B 3-B S CHO
900 6 x 150 on 5:00 (actually 3x100 and 3x200 3-A S CHO
6:09 PM 5,900 Yards - Stress Value = 180
Workout #176 - Wednesday, 19 October 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 8 x 125 on 1:45 O# 50K-75 Sw/ E# 50Dr-75Sw 1-B S FR
2,000 4 x 500 on 6:30 #1 Loco u/w Rec-Swim 1-B P FR
#2 Back #3-4 Neg Split Every 4th 1 Breath
1,600 16 x 100 on 1:20 1-10 Free - 11-16 IM 1-A S FR
400 1 x 400 on 6:00 25 Breast / 25 Reverse Free 1-B P BR
5:47 PM 6,000 Yards - Stress Value = 76
Workout #184 - Thursday, 20 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
800 1 x 800 on 12:00 u/w Turns 1-B S CHO
1,600 8 x 200 on 2:40 40K-80Drill-80Swim 1-A S CHO
1,600 4 x 400 on 5:30 Pull 200 Desc SC 200 Build 1-B P FR
800 1 x 800 on 12:00 Fins & Paddles 1-B S FR
1,200 12 x 100 on 1:20 75 Free-25 Stk 1-A S FR
7:32 AM 6,000 Yards - Stress Value = 88
Workout #187 - Thursday, 20 October 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,600 8 x 200 on 2:30 Hold I-A Pace - Get HR 1-A S FR
1,200 8 x 150 on 2:15 IM w/fins 1-A S IM
2,000 10 x 200 on 2:30 HR 165-170 2 S FR
800 8 x 100 on 1:30 50 u/w Recovery Fly - 50 Fly 1-B S CHO
5:54 PM 6,600 Yards - Stress Value = 134
Workout #192 - Friday, 21 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,920 8 x 240 on 3:30 1-4 40 1-Arm 80 Swim 1-B D FR
5-8 40K-200 Swim
1,920 16 x 120 on 1:35 1-4 40Dr-80 Swim; Desc in 4's 1-A S FR
1,920 6 x 320 on 4:00 Odds DPS & Descend 1-A S FR
Evens: 20 Dr-40Stk-20Free
7:22 AM 5,760 Yards - Stress Value = 95
Workout #201 - Friday, 21 October 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ========================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw Cyle - Stroke 1-B D STK
{8 x 25 on :45 3pl Catapult/ Running Start 1-B S CHO
1,600 1x{4 x 50 on :45 Kick w/fins 1-B K FIN
{4 x 100 on 1:30 Kick Fast w/fins 1-A K FIN
{3 x 200 on 2:30 Swim w/fins 1-A S FIN
{16 x 25 on :20 IM Order 4th @40 1-A S IM
4,000 1x{1 x 800 on 10:00 Pull - Every 4th Russian 1-B P FR
{1 x 800 on 9:30 Every 4th - 1 Breath 1-A S FR
{4 x 200 on 2:30 Pull - Last 25 Breast 1-A P FR
{4 x 200 on 2:30 Swim Desc 1-4 1-A S FR
{8 x 100 on 1:15 Pull 1-A P FR
800 8 x 100 on 1:15 Swim 1-A S FR
6:02 PM 7,400 Yards - Stress Value = 128
Workout #202 - Saturday, 22 October 2005
Distance - M I T
8:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
Whitewater Warm-Up
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 2 x 500 on 7:00 Pull #1 Loco Stk-Fr #2 DPS-Fst 1-A P FR
900 12 x 75 on 1:00 Desc in Sets of 3 1-A S FR
Throw in some stroke on one of the above rounds
600 6 x 100 on 1:10 Swim @ Zone II 2 S FR
200 1 x 200 on 4:00 u/w Recover 1-B DR FR
1 on 59:59 Breakfast 1-B
Any Extra Warm-Up You Want
1,400 1 x 1400 on 59:59 Racing 3-A S STK
1,000 2 x 500 on 8:00 Easy 500 After Races 1&2 1-B S CHO
1,000 1 x 1000 on 59:59 Team Warm-Down 1-B S FR
12:53 PM 7,100 Yards - Stress Value = 172
Workout #207 - Monday, 24 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,200 1 x 1200 on 18:00 200 Free-200 Stroke 1-B S STK
2,400 2x{6 x 40 on :40 Drill 1-B D CHO
{6 x 160 on 2:20 120 Fr Descend SC; 40 Stk Bld 1-B S FR
4,000 10 x 400 on 5:15 40 Drill - 360 Swim 1-A S FR
Can Pull #5-6
7:50 AM 7,600 Yards - Stress Value = 116
Workout #228 - Monday, 24 October 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ===================================================== === ==== ===
Had to run Geno to hospital - ran workout on the fly
5,400 3x{2 x 400 on 6:00 IM - Drill Swim Stuff 1-B S IM
{5 x 200 on 2:45 Zone II Free 2 S FR
1,800 1 x 1800 on 20:00 free 1-B S CHO
5:40 PM 7,200 Yards - Stress Value = 132
Workout #211 - Tuesday, 25 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ================================= === ==== ===
640 1 x 640 on 9:00 Every 4th Stroke 1-B S CHO
800 10 x 80 on 1:20 Drill 1-B S FR
800 1 x 800 on 12:00 Loco Stroke-Free 1-A S STK
4,320 1x{1 x 240 on 3:30 80K-160 Sw 1-A S CHO
{6 x 120 on 1:40 free 1-A S FR
{1 x 320 on 4:30 80K-240 P 1-B P FR
{8 x 120 on 1:35 free 1-A S FR
{1 x 400 on 5:30 80K-320 P 1-B P FR
{10 x 120 on 1:30 free 1-A S FR
{1 x 480 on 6:30 80K-400 P 1-B P FR
7:39 AM 6,560 Yards - Stress Value = 104
Workout #214 - Tuesday, 25 October 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
700 1 x 700 on 10:00 Free-Stk x100's Desc Free 1-A P FR
60 4 x 15 on 1:00 Sprint! 5-A S CHO
6 x 250 @4 150 Fast! - 100 DPS
1,000 8 x 125 on 1:45 10 sec 25 Russian-50 Free-50Bk 1-B S FIN
1,800 2x{4 x 75 on 1:15 HR 170+ 3-B S CHO
{6 x 100 on 1:20 #1-2 Drill / 3-6 Descend 1-A S FR
6:01 PM 6,060 Yards - Stress Value = 126
Workout #215 - Wednesday, 26 October 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
3,600 6 x 600 on 8:00 #1 75K-75Sw/ #2 50Stk-100 Fr 1-B S CHO
#3 50K-100 Sw / #4 50 Dr-50 Fr-50 Stk
#5 25K-125 Sw / #6 Pull
2,400 3x{4 x 50 on :40 u/w recovery w/fins 1-B D FR
{3 x 200 on 2:40 Odds IM-Fr / Evens Dr-Sw x50's 1-A S IM
5:55 PM 7,000 Yards - Stress Value = 88
Workout #220 - Thursday, 27 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
640 1 x 640 on 10:00 Every 4th Breast 1-B S FR
800 1 x 800 on 11:00 200 Free-40 Stroke IMO-GetTime 1-B DR FR
800 10 x 80 on 1:05 20 Drill 60 Swim 1-A S FR
800 5 x 160 on 2:00 / 2:10 Swim 1-A P FR
800 4 x 200 on 2:25 /2:40 Descend 1-A S FR
800 2 x 400 on 4:40 free 1-B S FR
800 1 x 800 on 10:00 200 Free-40 Stroke IMO-Faster 1-A P FR
960 8 x 120 on 1:40 40K- 40 Free- 40 Breast w/fins 1-B K BR
640 16 x 40 on :40 1-4 9-12 Desc SC; 5-8 Desc Tim 1-B S FR
7:53 AM 7,040 Yards - Stress Value = 102
Workout #223 - Thursday, 27 October 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 STROKE 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout-Stro 1-B S CHO
6,000 6 x 1000 on 12:30 Descend 1-4 Hold 5-6 1-A S FR
Pelka <10:30; Steenrod <11:00; Catellier <11:20
C. Steenrod - 900 <11:00
1,000 1 x 1000 on 12:00 Faster w/fins & Paddles 2 S FR
Record Times & HR's
6:02 PM 8,000 Yards - Stress Value = 160
Workout #236 - Friday, 28 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
1,200 2 x 600 on 8:30 #1 K-D-S / #2 50Stk-100 Fr 1-B S CHO
4,720 1x{1 x 800 on 11:00 Pull 1-A P FR
{5 x 80 on :50 Fly/Back 1-B S IM
{3 x 320 on 4:00 Negative Split 1-A S FR
{5 x 80 on :50 Back/Breast 1-B S IM
{6 x 160 on 2:00 free - HR 165-170 2 S FR
{5 x 80 on :50 Breast/Free 1-B S IM
{10 x 80 on 1:15 free - HR 165-170 2 S FR
1,000 2 x 500 on 7:00 #1 Loco K-S w/fins #2 Pull 1-B P FIN
7:35 AM 6,920 Yards - Stress Value = 122
Workout #245 - Friday, 28 October 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 1-B S CHO
1,200 4 x 300 on 4:20 Pull 100 Free-50 StrokeorRussi 1-A P FR
1,500 1x{2 x 150 on 2:10 Free 1-A S FR
{2 x 150 on 2:20 Fly/Back/Breast 1-A S IM
{2 x 150 on 2:00 Free 1-A S FR
{2 x 150 on 2:20 Back/Breast/Free 1-A S IM
{2 x 150 on 1:50 free 1-A S FR
450 1 x 450 on 5:30 Pull 100 Free-50 Stroke 1-B P FR
400 1 x 400 on 5:00 Fins & Paddles 1-A S FR
1,400 1 x 1400 on 30:00 Meant to do 2000 1-A P FR
6:05 PM 5,950 Yards - Stress Value = 104
Workout #246 - Monday, 31 October 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,200 2 x 600 on 9:00 #1 Every 4th Stk IMO #2Rus-Swi 1-A S FR
2,400 8 x 300 on 4:00 100 Dr- 100 Stk- 100 Fr 1-A S FR
2,000 2x{4 x 125 on 1:35 free 1-A S FR
{1 x 500 on 7:00 Loco something 1-B S FR
1,600 4 x 400 on 6:00 #1-2 Pull; #3 Swim; #4 F&Pads 1-A S FR
7:47 AM 7,200 Yards - Stress Value = 134
Workout #252 - Monday, 31 October 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== =================================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 2 x 500 on 5:00 IM-Kick-IM-Kick-Stroke x100s 1-A S IM
#2 Loco Free Breathing 3-5
4,700 1x{3 x 200 on 2:50 Reverse IM Dr-Sw 1-A S IM
{3 x 400 on 4:35 Zone II - HR 170 2 S FR
{ Pelka <4:13; Steenrod <4:27; Catellier 350's @4:00
{3 x 200 on 2:50 Reverse IM K-Sw 1-A S IM
{3 x 300 on 3:30 BP <3:09; AS <3:20; EC @3:45 2 S FR
{3 x 200 on 3:00 IM Pull Stk-Free x25's 1-A S IM
{4 x 200 on 2:20 BP <2:03; AS <2:11; EC <2:14 2 S FR
1,200 2 x 600 on 8:00 100Fly-Back-Brst-300 Free 1-A S FR
6:02 PM 7,900 Yards - Stress Value = 177
Workout #254 - Tuesday, 01 November 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ==================================== === ==== ===
1,600 1 x 1600 on 22:00 160 Free-80K-160IM 1-A S CHO
3,200 2x{1 x 400 on 6:00 Pull Lungbusters 1-A P FR
{6 x 200 on 2:45 Rnd 1-80Sw-40K-80Sw 1-B S FR
Rnd 2-40Sw-80K-80Sw
2,560 8 x 320 on 4:30 1-4 R/Sw/L/Sw x80's 1-A S FR
5-8 Bk/Fr/Br/Fr x80's
< 6,000 tonight
7:47 AM 7,360 Yards - Stress Value = 123
Workout #260 - Tuesday, 01 November 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 Open Turn - Fast Breakout 1-B S CHO
500 1 x 500 on 5:00 Pull Lungbusters 1-A P FR
200 1 x 200 on 3:00 Descend x50's 1-A S FR
600 6 x 100 on 1:30 15 sec rest - Fast HR 180 3-B S CHO
300 1 x 300 on 4:00 Loco Back-Free 1-B S BK
600 8 x 75 on 1:05 Fast HR 180 3-B S CHO
300 1 x 300 on 5:00 Loco Back-Free 1-B S CHO
500 10 x 50 on :50 Fast HR 3-B S CHO
300 1 x 300 on 4:00 Scull/Swim 1-B SC CHO
1,600 8 x 200 on 2:45 50K-50Dr-50Sw-50Fast 1-A S FR
200 4 x 50 on 3:00 Sprint from Block 4-A S CHO
6:00 PM 6,100 Yards - Stress Value = 153
Workout #261 - Wednesday, 02 November 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
Entire Distance Group Now Going Mornings
1,000 1 x 1000 on 14:00 50 Drill- 50 Stroke- 100 Free 1-B S CHO
3,600 4x{1 x 400 on 5:00 Pull 1-A P FR
{4 x 125 on 1:35 25 6Sculls-3Strokes/ 100 Swim 1-A S FR
1,000 1 x 1000 on 14:00 Fins - Loco Back-Free 1-B S BK
600 12 x 50 on :50 4 1-arm over/unders - 1 swim 1-B D FR
300 1 x 300 on 4:30 Kick-Swim Loco 1-B K FR
7:37 AM 6,500 Yards - Stress Value = 101
Workout #266 - Thursday, 03 November 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,200 1 x 1200 on 16:00 40 Drill-80Free-40 Stk-80Free 1-B S FR
1,200 5 x 240 on 3:00 Fins 80K- 120 RL-CatchUp- 40Sw 1-B S STK
1,400 7 x 200 on 2:25 Swim 1-A S FR
960 3 x 320 on 4:00 40 1-Arm over/under 120 3-5-7 1-B P FR
1,400 7 x 200 on 2:20 Swim 1-A S FR
1,200 1 x 1200 on 18:00 Loco 40-200 Free - IM 1-B S FR
7:45 AM 7,360 Yards - Stress Value = 102
Workout #270 - Thursday, 03 November 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
Tim, Erik, Chris S
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 8 x 125 on 1:35 Fin+Paddles 5-8 25K-100 Sw 1-A S FR
4,700 2x{1 x 450 on 5:30 50 StkDr-50Strk-50 Free IMO 1-A S IM
{3 x 200 on 2:40 #1 50 2up2dn Brst - 50 Breast 1-A D BR
{ #2 50 4KFly-50Fly-50 u/w rec fly- 50 fly
{4 x 75 on 1:15 Fl-Bk/ Bk-Br/ Br-Fr/ Free ! 3-B S IM
{1 x 300 on 4:00 Pull Neg Split 1-A P FR
{4 x 100 on 1:40 Backstroke Fast 3-B S BK
{1 x 300 on 4:00 Pull Every 4th Best Stroke 1-A P FR
5:54 PM 6,700 Yards - Stress Value = 152
Workout #272 - Friday, 04 November 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
800 1 x 800 on 12:00 Every 4th Length Backstroke 1-B S FR
800 1 x 800 on 11:00 Pull - Every 4th Length Fast 1-A P FR
800 2 x 400 on 5:00 Negative Split 1-A S FR
800 4 x 200 on 2:30 Desc 1-4 to HR 170 1-A S FR
1,800 5x{1 x 160 on 2:05 free 1-A S FR
{1 x 120 on 1:30 free 1-A S FR
{1 x 80 on :55 free 1-A S FR
800 1 x 800 on 11:00 Backstroke with Fins 1-B S BK
2,000 5 x 400 on 5:00 Descend to Fast 1-A S FR
7:54 AM 7,800 Yards - Stress Value = 140
Workout #275 - Friday, 04 November 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
1,000 1x{1 x 400 on 5:30 Pull - Every 4th Breast 1-A P
{1 x 300 on 4:00 50 Russian - 100 Pulll 1-A P
{1 x 200 on 2:35 free 1-A P
{1 x 100 on 1:15 free 1-A P
1,650 3 x 550 on 6:20 Descend 1-3 - Timed 2 S
450 1 x 450 on 6:30 K-D-S Stroke & Free 1-B S
1,650 11 x 150 on 1:40 6 Sec Rest - Timed -60sec=1650 2 S
400 1 x 400 on 7:00 Dolphin K 100 Board-100 Back 1-A K
Round 1 Swim; Round 2 Pull; Round 3 Fins & Paddles Back
1,800 3x{1 x 250 on 3:00 HR ~155 1-A S
{1 x 200 on 2:25 Same 1-A S
{1 x 150 on 1:50 Same 1-A S
5:55 PM 7,950 Yards - Stress Value = 178
Workout #280 - Saturday, 05 November 2005
Distance - M I T
8:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
Carthage vs. Hope
800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
1,800 9 x 200 on 2:35 Odds Free / Evens Dr-Stroke 1-B S FR
1,000 1 x 1000 on 14:00 Loco Kick-Back 1-B K BK
1,600 2x{1 x 400 on 5:15 Pull DPS 1-B P FR
{4 x 100 on 1:15 Pull Descend 1-4 1-A P FR
Be back at 12:00 noon.
1,200 1 x 1200 on 20:00 Additional Warm-Up 1-B S CHO
1,500 1 x 1500 on 18:00 Racing 3-A S FR
1,000 1 x 1000 on 15:00 Warm-Down 1-B S FR
10:16 AM 8,900 Yards - Stress Value = 172
Workout #286 - Monday, 07 November 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
2,400 3x{4 x 100 on 1:30 Drill-Swim IM Order 1-A S IM
{1 x 400 on 5:30 Pull Every 4th Stroke IMO 1-A P FR
100 4 x 25 on :45 SPRINT! 5-A S FR
1,200 6 x 200 on 2:20 / 2:25 HR 165-170 2 S FR
1,400 14 x 100 on 1:10 /1:15 HR 165-170 2 S FR
2,100 14 x 150 on 2:00 Odds Free / Evens IM-Fr x25's 1-A S IM
6:02 PM 8,200 Yards - Stress Value = 182
Workout #291 - Tuesday, 08 November 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,200 1 x 1200 on 18:00 40 uw Rec - Swim 1-B S FR
3,240 3x{1 x 400 on 4:40 Pull - Descend Each Round 1-A P FR
{1 x 360 on 4:20 40 Back-80Free 1-A S FR
{1 x 320 on 4:00 Swim 1-A S FR
800 1 x 800 on 14:00 Kick - Every 4th Swim w/fins 1-B K FR
2,000 10 x 200 on 2:40 40 Dr-40Sw-40Dr-80 Sw 1-B D FR
Drills 1-Arm; Underwater Rec; Russian
7:43 AM 7,240 Yards - Stress Value = 105
Workout #295 - Tuesday, 08 November 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
200 8 x 25 on :35 Easy/Fast & Fast/Easy 5-B S CHO
2,200 2x{2 x 200 on 2:30 Pull 1-A P FR
{7 x 100 on 1:05 or 1:10 2 S FR
1,000 5 x 200 on 3:00 Fast 3-A S FR
1,000 2 x 500 on 6:30 Loco #1K-S #2 Stroke-Free 1-A S FR
1,500 12 x 125 on 1:35 25K-75Sw-25 Stroke 1-A S FR
5:58 PM 6,900 Yards - Stress Value = 202
Workout #301 - Wednesday, 09 November 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{1 x 400 on 6:00 Same as above 4-5-6 though 1-B S CHO
500 20 x 25 on :30 Odds Scull, Evens Pull 1-B SC FR
2,000 1 x 2000 on 30:00 1000 w/Fins & Paddles-1000 w/o 1-B S FR
Work on DPS - Every 5th 100 is Catch-Up
Rnd 1 100 Strong Stroke / Rnd 2 100 Strong IM
3,000 2x{1 x 500 on 6:30 400 Fr-100 Strong Stroke or IM 1-A S FR
{1 x 400 on 6:00 300 Fr-100 Strong 1-A S FR
{1 x 300 on 4:00 200 Fr - 100 Strong 1-A S FR
{1 x 200 on 2:40 100 Fr - 100 Strong 1-A S FR
{1 x 100 on 1:40 Kick 1-B K FR
6:01 PM 6,700 Yards - Stress Value = 95
Workout #305 - Thursday, 10 November 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,080 3 x 360 on 5:00 1-Dr-Sw; 2-K-Sw; 3-40Stk-80 Fr 1-B S CHO
640 16 x 40 on :40 Right/ Swim/ Left/ Swim/ Fly 1-A D FR
#16 is Reverse Free / Back
Bryan 8 x 200 Fr-Fl-Fr-Fl-Fr; Fr-Fl-Fr-80Fly
640 8 x 80 on 1:20 Breast Pull 1-B P BR
160 1 x 160 on 3:00 Kick 1-B K FR
320 8 x 40 on :40 Breast w/fins 1-A P BR
2,880 3x{1 x 320 on 4:30 IM #1 x80's; #2-3 x160's 1-A S IM
{1 x 320 on 4:00 free 1-A S FR
{1 x 320 on 4:30 120 Back-40 Free 1-A S BK
1,600 8 x 200 on 2:30 /2:50 O#Free-E# Fl-Fr-Bk-Fr-Br 1-A S IM
One more LC workout for the semester
7:57 AM 7,320 Yards - Stress Value = 127
Workout #308 - Thursday, 10 November 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 2x{4 x 50 on 1:00 /:55/:50/:45 Kick 1-A K FR
{ Round 2 - Kick :55/ :50/ :45/ :40
{1 x 300 on 4:00 Pull 1-A P FR
3,250 26 x 125 on 1:40 8@140; 7@1:35; 6@1:30; 5@1:25 1-A S FR
1,500 3x{10 x 50 on 1:00 HR 180 3-B S CHO
{1 on 2:00 Rest
5:57 PM 6,750 Yards - Stress Value = 155
Workout #313 - Friday, 11 November 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
800 2 x 400 on 5:30 80 Drill - 120 Swim Stk/Free 1-B D CHO
1,440 12 x 120 on 1:50 /2:00 Odds Sw, Evens K w/F&Pad 1-A S FR
480 6 x 80 on 1:10 40 Russian - 40 Back 1-B S BK
3,200 4 x 800 on 10:30 Desc 1-3 Hold 4 1-A S FR
800 1 x 800 on 12:00 40 K - 40 Sw w/Pads & Fins 1-A S FR
Start Out Under 10:00 Descend to sub-9:00
7:42 AM 6,720 Yards - Stress Value = 122
Workout #317 - Friday, 11 November 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
4,550 1x{1 x 500 on 7:30 25 Fly-100Back-25Breast-100Fre 1-B S IM
{8 x 75 on :55 free to turn 2 S FR
{1 x 500 on 7:30 Swim-Kick x100's 1-A K FR
{9 x 100 on 1:15 Hold 1:00's 2 S FR
{1 x 500 on 6:30 Pull 1-A P FR
{7 x 150 on 1:45 <1:32 2 S FR
{1 x 500 on 7:30 Loco 4-1 Stroke Free Build 1-A S STK
Did not get to 5x{200@3 + 100 @1:45 3-A
Swim Next thing as 1x1000 K-D-S-Fast x25's
1,000 10x{3 x 25 on :20 Kick - Drill - Swim 1-B S CHO
{1 x 25 on :20 FAST Swim or Kick 5-A S CHO
450 1 x 450 on 6:00 100 K BT flags, fast turns 50! 1-A S FIN
5:41 PM 7,000 Yards - Stress Value = 149
Workout #324 - Saturday, 12 November 2005
Distance - M I T
8:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{1 x 400 on 6:00 Same as Above 4-5-6 1-B S CHO
1,500 1x{5 x 100 on 1:30 75Sw-25K 1-B S FR
{4 x 100 on 1:25 1-B S FR
{3 x 100 on 1:20 1-A S FR
{2 x 100 on 1:15 1-A S FR
{1 x 100 on 1:10 1-A S FR
3,000 1x{1 x 500 on 6:30 Pull Every 5th Kick 1-A P FR
{1 x 300 on 3:30 Free - HR 165 1-A S FR
{1 x 400 on 5:45 IM 25K-50Stk-25 Fr 1-A S IM
{1 x 300 on 3:25 Free - HR 165 1-A S FR
{1 x 300 on 4:00 50 Free-100 Back 1-A S BK
{1 x 300 on 3:20 free 2 S FR
{1 x 200 on 2:40 50 Breast - 50 Free 1-B S BR
{1 x 300 on 3:15 free 2 S FR
{1 x 100 on 2:00 Reverse Free / Free x25's 1-B D FR
{1 x 300 on 3:10 free 2 S FR
800 1 x 800 on 11:00 K w/Fins Every 8th Fly 1-B K CHO
1 on 8:00 Stretch, Break
1,500 5x{1 x 200 on 3:00 Best Average - HR 175 3-B S FR
{ Steenrod - IM Switch 50-100-50
{1 x 100 on 2:00 Fly (Pelka) 3-B S FLY
1,200 4 x 300 on 4:00 #1 IM 25Dr-50Sw/ #2 Fl-Br/ 1-A P STK
#3 Pelka - Fly; Others 50 Russian-100 Back
10:27 AM 9,200 Yards - Stress Value = 191
Workout #328 - Monday, 14 November 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
Now going Short-Course in AM's
1,500 3 x 500 on 7:30 #1 Fr-Bk; #2 Fr-Br x100's; 1-B S IM
#3 Fly-Free-Back-Free-Breast-Free
1,500 3 x 500 on 7:00 #1 50 1-Arm/ 75 Sw; 1-A P FR
#2 Loco Free-Stroke 4-1; #3 Fins + Paddles
3,900 2x{4 x 75 on 1:00 50 Drill - 25 Free 1-B D CHO
{6 x 150 on 2:00 3@2:00; 3@1:50 Build to last 5 1-A S FR
{5 x 150 on 1:40 /1:45 - Strong 2 S FR
200 1 x 200 on 4:00 Breast Pull (after 1st round) 1-B P BR
7:43 AM 7,100 Yards - Stress Value = 134
Workout #330 - Monday, 14 November 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 1 x 600 on 9:00 Pull Lungbusters 2 P FR
1,000 8 x 125 on 1:45 50K-75 IM w/fins & Pads 1-A S FR
120 8 x 15 on :45 Sprint ! 5-A S FR
3,200 8x{1 x 200 on 2:50 IM - Dr-Swim 1-A S IM
{1 x 200 on 2:20 Fast 3-A S FR
900 1 x 900 on 13:00 100 Fr-200 IM-200 Fr-100 IM 1-A S FR
Last 300 Pull Free
6:04 PM 6,820 Yards - Stress Value = 199
Workout #335 - Tuesday, 15 November 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
1,100 1 x 1100 on 12:00 300 Fr-200 IM K-Sw-300 50K-25S 1-B S CHO
1,800 3x{3 x 175 on 2:15 sub best 200 this season 1-A S FR
{3 x 25 on :35 1 Breath 1-A S FR
3,200 1x{3 x 100 on 1:15 Sub 1:01-1:02 2 S FR
{3 x 200 on 2:30 Sub 2:04-2:07 2 S FR
{3 x 300 on 3:30 Sub 3:10-3:15 2 S FR
{1 x 200 on 3:30 Kick 1-B K CHO
{4 x 200 on 2:40 Pull 1-A P FR
{4 x 100 on 1:15 Pull 1-A P FR
900 12 x 75 on 1:15 1-6 K betw flags; 7-12 ! turns 1-A S CHO
7:40 AM 7,000 Yards - Stress Value = 145
Workout #337 - Tuesday, 15 November 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 16 x 50 on :45 IM Order 1-4 K-S; 5-8 Dr-Sw 1-A S IM
400 1 x 400 on 7:00 K 25 Right 25 Left 50 10&10 1-B K FR
800 4 x 200 on 3:30 Scull - Pull x 25's 1-B P FR
600 1 x 600 on 9:00 Pull O# Br x3 DPS/ E# x5 Hard 1-A P FR
400 4 x 100 on 1:20 Desc 1-4 1-A S FR
600 6x{1 x 50 on :45 O# DPS / E# 500 Pace to foot 1-A S FR
{1 x 50 on :45 1-B S FR
1,000 5 x 200 on 4:00 free 4-B S CHO
500 5 x 100 on 1:00 Easy in between 200's 1-B S FR
6:08 PM 6,100 Yards - Stress Value = 152
Workout #340 - Wednesday, 16 November 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{1 x 400 on 6:00 4-5-6 1-B S CHO
2,400 4 x 600 on 8:00 #1 Fins&Pads 100 Fr-50 K 1-A P CHO
#2 100Fr-50 Stk; #3-4 Neg Split
3,000 3x{1 x 200 on 2:45 50 Scull-150 Swim 1-A S FR
{2 x 150 on 1:45 50K-50Stroke-50 Free 1-A S STK
{4 x 125 on 1:25 Desc 1-4 - Get down to 1:15ish 1-A S FR
7:30 AM 6,600 Yards - Stress Value = 120
Workout #346 - Thursday, 17 November 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
600 1 x 600 on 9:00 Free-IM x100's 1-A S IM
1,400 8 x 175 on 2:15 Odds Desc SC - Evens Time 1-A S FR
800 4 x 200 on 3:15 Kick w/fins 1-B K FR
800 8 x 100 on 1:30 Desc 1-4 75Fr-25 Fly/ 50-50/ 1-A S FLY
25-75/ #4 & 8 Easy Free
2,000 2x{1 x 400 on 5:00 10 sec Rest - Hold 1:04-1:10's 2 S FR
{1 x 300 on 4:00 10 Sec Rest - Hold 1:02-1:08's 2 S FR
{1 x 200 on 3:00 10 Sec Rest - Hold 1:00-1:06's 2 S FR
{1 x 100 on 1:30 Hold :58-1:01 2 S FR
100 1 x 100 on 2:00 Rev 100 Free after Round 1 1-B
1,000 1 x 1000 on 15:00 Loco Drill-Swim 4-1 Bld Swim 1-B S FR
7:48 AM 6,700 Yards - Stress Value = 135
Workout #347 - Thursday, 17 November 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
120 8 x 15 on :45 Sprint 5-A S FR
1,600 4 x 400 on 5:00 Pull Desc 1-4 Down to 4:12 1-A P FR
400 1 x 400 on 6:00 Kick-Swim x25's w/fins & pads 1-A S FIN
1,800 6x{1 x 100 on 1:25 free 1-B S FR
{1 x 100 on 1:15 free 1-A S FR
{1 x 100 on 1:05 free 2 S FR
2,400 8 x 300 on 4:30 100 K - 100 Stroke - 100 Free 1-A S IM
100's Stroke are IM Order (Breast on 4:45)
5:56 PM 7,320 Yards - Stress Value = 139
Workout #349 - Friday, 18 November 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
900 1 x 900 on 12:00 200Fr-100K-200Fr-100IM- 1-B S CHO
200 Free- 100 Kick
2,700 1x{4 x 250 on 3:00 Desc 1-4 to HR 155 1-A S FR
{4 x 200 on 2:30 Desc 1-4 HR to 160-165 1-A S FR
{6 x 150 on 2:00 Strong - HR 165-170 2 S FR
1,800 8 x 225 on 3:00 100 Free-75 Back - 50 Kick 1-A S BK
1,100 1x{4 x 50 on :40 Pace +:02 1-A S STK
{1 x 50 on 1:00 Drill 1-B D STK
{3 x 50 on :45 Pace +:01 1-A S STK
{1 x 50 on 1:00 Drill 1-B D STK
{2 x 50 on :50 Pace +:01 1-A S STK
{1 x 50 on 1:00 Drill 1-B D STK
{2 x 100 on 2:00 Pace x2 2 S STK
{1 x 300 on 4:30 Pull Strong 1-A P STK
7:35 AM 6,500 Yards - Stress Value = 129
Workout #351 - Friday, 18 November 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
--------Meet Warm-Up for Distance & MD---------
1,400 1x{1 x 600 on 6:00 Standard 6-5-4+200 Free DPS 1-B S FR
{6 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 6:00 Pull 1-A P FR
600 6 x 100 on 1:30 Odds IM / Evens Free 1-A S IM
600 6 x 100 on 1:15 Desc 1-3 Hold 4-6 @1650 Pace 2 S FR
---------------1650 Freestyle--------------
1,650 1 x 1650 on 17:00 free 3-A S FR
600 1 x 600 on :40 Warm-Down 1-B
5:09 PM 5,250 Yards - Stress Value = 157
Workout #358 - Sunday, 27 November 2005
Distance - M I T
6:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
Dist & MD - Mon & Tues AM Only, No Thurs
Sprint - Tues AM Only
Tell Profs about Friday
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
500 1 x 500 on 8:00 Loco Kick & Back 1-B K BK
2,400 8 x 300 on 4:00 Desc 1-4 Swim; 5-8 Pull 1-A S FR
1,200 3 x 400 on 6:00 IM- #1 K-S/ #2 Dr-Sw/ #3 RevIM 1-B S IM
7:19 PM 5,100 Yards - Stress Value = 75
Workout #361 - Monday, 28 November 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================ === ==== ===
500 1 x 500 on 7:00 free 1-B S FR
400 1 x 400 on 6:00 Back 1-B S BK
300 1 x 300 on 5:00 Breast 1-B S BR
200 1 x 200 on 3:00 IM Kick 1-B K IM
100 1 x 100 on 1:30 free 1-B S FR
500 1 x 500 on 7:00 Fr-Stk x 100's Fr=Lungbuster 1-A P FR
2,000 16 x 125 on 1:45 75 Free-50Breast or Fly 2 S FR
500 1 x 500 on 7:00 I forgot 1-A S FR
1,500 1x{1 x 500 on 7:00 400 Fr + 100 IM 1-A S FR
{1 x 400 on 5:30 300 Fr + IM 1-A S FR
{1 x 300 on 4:00 200 Fr + 100 IM S FR
{1 x 200 on 2:30 100 Fr - 100 IM 1-A S FR
{1 x 100 on 1:30 IM 1-A S IM
7:42 AM 6,000 Yards - Stress Value = 119
Workout #363 - Monday, 28 November 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
150 10 x 15 on :30 Fast 5K-5Sw 5-B S CHO
4,300 1x{4 x 50 on :45 Fly Drill 1-B D FLY
{1 x 600 on 8:00 IM - 50K-25Dr-75 Swim 1-A S IM
{3 x 100 on 2:00 Swim Strong - HR 170+ 3-A S FR
{4 x 50 on :45 Back Drill 1-B D BK
{2 x 400 on 5:20 IM 25 Dr-75 Sw 1-A S IM
{4 x 100 on 2:00 Swim Strong 3-A S FR
{4 x 50 on :50 Breast Drill 1-B D BR
{4 x 200 on 2:40 IM 1-A S IM
{6 x 100 on 1:50 Swim Strong 3-A S FR
{4 x 50 on :45 Free Drill 1-B D FR
1,200 8 x 150 on 2:00 1-4 Sw; 5-8 +Pads; 9-12 +Fins 1-A S CHO
6:04 PM 6,650 Yards - Stress Value = 182
Workout #367 - Tuesday, 29 November 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================ === ==== ===
600 1 x 600 on 9:00 Fr-Bk-Fr-Br-Fr-Fl 1-B S IM
400 1 x 400 on 6:00 Kick Every 4th u/w 1-B K FR
1,500 6 x 250 on 3:30 Pull Breathe 7-6-5-4-3 x50's 1-A P FR
1,200 8 x 150 on 2:15 F&P - uwrec/russian/swim 1-B S FR
400 1 x 400 on 6:00 Pull Back 1-A S FR
100 4 x 25 on :05 Fast 5-A S CHO
7:11 AM 4,200 Yards - Stress Value = 64
Workout #370 - Tuesday, 29 November 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Accellerate In- Ass to Wall 1-B S CHO
250 5x{1 x 25 on :30 Easy - No Breath 1-A S CHO
{1 x 25 on :30 FAST to turn 5-B S CHO
5,800 4x{1 x 400 on 5:00 Pull; HR <160 1-A P FR
{ Mix strokes as desired on 400, 300, 200
{1 x 300 on 3:40 HR ~160 1-A S FR
{1 x 200 on 2:20 HR ~160 1-A S FR
{5 x 50 on :45 15 Sec Rest - Broken 200 3-A S CHO
{1 x 300 on 4:30 Right-Swim/ Left-Swim/ Back-Fr 1-B S FR
5:56 PM 7,050 Yards - Stress Value = 171
Workout #377 - Monday, 05 December 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
4:15 PM 1,000 Yards - Stress Value = 10
Workout #374 - Monday, 05 December 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ===================================================== === ==== ===
Played "Follow the Leader" - Run throughout the TARC
20 Minutes
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Ass-to-Wall 1-B S CHO
4,500 2x{1 x 50 on :50 Fly - Dr-Swim 1-B S FLY
{2 x 100 on 1:30 Back: Dr-Sw 1-B S BK
{3 x 150 on 2:45 Breast Dr-Sw 1-B S BR
{4 x 200 on 2:35 Free - HR 150-60 1-A S FR
{3 x 150 on 2:30 Fly/Back/Breast 1-A S IM
{3 x 100 on 1:45 Fly/Back, Back/Breast, Brst/Fr 1-A S IM
900 2x{1 x 300 on 4:30 Kick BT Flags Acc Walls 1-B K FR
{3 x 50 on 1:00 Build to fast turn - FINS 1-A S FR
6:00 PM 6,400 Yards - Stress Value = 98
Workout #378 - Tuesday, 06 December 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Butt to Wall 1-B S CHO
3,600 3x{1 x 200 on 4:00 Kick 15m u/w Every 4th 1-B K FR
{1 x 400 on 5:20 Pull Br 3-5-7-9 x100's 1-A P FR
{1 x 600 on 7:30 Every 4th Stroke IMO -Neg Sp 1-A S FR
2,700 3x{1 x 300 on 4:00 Work Turns 1-B S FR
{1 x 300 on 4:00 6 Beat Kick Last 100 1-A S FR
{1 x 300 on 4:00 Negative Split - Strong 1-A S FR
5:46 PM 7,300 Yards - Stress Value = 121
Workout #381 - Wednesday, 07 December 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 2 x 500 on 7:00 #1 K-S #2 Pull 1-B S CHO
3,000 3x{1 x 300 on 3:30 free / 4:00 Stroke 1-A S CHO
{2 x 200 on 2:15 free / 2:35 Stroke 1-A S CHO
{3 x 100 on 1:05 free / 1:15 Stroke 2 S CHO
{1 x 100 EZ after each round
1,200 24 x 50 on :45 free 1-B S CHO
5 1 Arm - 1 Swim/ 5 1-Arm Over-Under - 1 Swim
600 1 x 600 on 9:00 Pull 175 Brst - 25 Free 1-B P BR
600 1 x 600 on 9:00 free 1-B S CHO
6:04 PM 7,400 Yards - Stress Value = 113
Workout #386 - Thursday, 08 December 2005
Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,600 4 x 400 on 6:00 1-Swim; 2-Kick; 3-Drill; 4-Pul 1-B P CHO
1,200 3x{3 x 100 on 1:30 Kick w/fins Desc 1-3 1-A K FIN
{4 x 25 on :30 Sprint K w/o Fins 5-A K FR
1 Round Free; 1 Round Stroke; 1 Round Choice
1,500 1x{4 x 100 on 1:30 30 Fly-20 Free 1-A S FLY
{5 x 100 on 1:25 50 Fly - 50 Free 1-A S FLY
{6 x 100 on 1:20 25 Fly - 25 Free 1-A S FLY
1,000 1 x 1000 on 15:00 Loco K-Sw w/fins & paddles 1-B K CHO
7:27 AM 5,300 Yards - Stress Value = 86
Workout #390 - Thursday, 08 December 2005
Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
Fly & Back Round
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
600 4 x 150 on 2:00 K-D-Sw 1-B K
300 12 x 25 on :30 Variable Sprint Mix Strokes 5-A S
3,900 3x{6 x 75 on 1:10 2 Drill @1:10, 4 Desc @1:05 1-A S
{ BackDrills : Reeder & Hallam 6scull-3 strokes; 3-2-1
{ Back Drills: Chap: 3R-3L-3F w/anchors; Last 12.5 spin
{ Fly Drills: Pelka 1 brst-1 fly / 4KFly work Kick
{1 x 50 on 1:30 Scull 1-B SC
{8 x 50 on :50 1 Drill @:55 - 3 Swim @45 1-A S
{ BackDrills: Chap 12.5 Spin-12.5 Anchor; JR&JH Scul-Spin
{ Fly Drill: Chin on Surface
{1 x 50 on 1:30 Reverse Free 1-B D
{12 x 25 on :20 2 S
{1 x 50 on 1:30 Easy 1-B S
5:57 PM 5,800 Yards - Stress Value = 112
Workout #391 - Friday, 09 December 2005
Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
Distance + RJC & Schranck
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 1 x 800 on 13:00 Kick - Every 4th Swim w/fins 1-B K FR
4,900 7 x 700 on 9:00 free - HR 135-165 Entire Set 1-A S IM
Odds Free Desc @9; Evens IM @10
#2 4x175 IM Dr-Sw (50-50-50-25)
#4 2x350 300 IM 50K-50 25 Dr + 50 Free
#6 100 Stroke IMO - 75 Free
5:35 PM 6,700 Yards - Stress Value = 116
Workout #394 - Tuesday, 27 December 2005
Distance
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 50 Drill-50 Stroke 1-B D S
{4 x 50 on 1:00 E-F, F-E, Build, DPS 1-B S C
1,200 6 x 200 on 3:00 50 1-Arm; 100 Swim; 50 Stk IMO 1-B S
400 8 x 50 on :50 / :45/ :40/ :35 5-8 Stk +;05 1-A S S
200 1 x 200 on 6:00 AFAYCG 3-B S
Record Time + 15 Sec HR, +15 Sec HR Post 60
2,400 4x{2 x 50 on 1:00 25 Russian-25 Back 1-B S
{1 x 400 on 5:30 Desc 1-4 1-A S
{1 x 100 on 2:00 25 K - 25 Brst or Fly 1-B K C
400 1 x 400 on 5:40 Paddles + Flins 1-A P
600 1 x 600 on 10:00 50K-50u/wRec- 50DPS w/fins 1-B S
9:53 AM 6,200 Meters - Stress Value = 100
Workout #399 - Tuesday, 27 December 2005
Distance
4:00 PM Start
Meters Set Description EGY WORK
====== ======================================================== === ====
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S
{4 x 50 on 1:00 Odds Ass2Wall; Evens Open T 5-A S
800 2 x 400 on 5:00 Stk-Fr 1-A S
4,000 1x{1 x 600 on 9:00 Bk w/Pads 50K-50Russ-100Sw 1-B P
{2 x 100 on 1:25 free 1-A S
{1 x 500 on 7:00 Pull Loco Stk-Fr 1-B P
{3 x 100 on 1:15 free - HR 165 2 S
{1 x 400 on 5:30 Pull - Every 4th Stk 1-A P
{4 x 100 on 1:15 free 2 S
{1 x 300 on 4:00 Pull - Every 4th Stk 1-A P
{5 x 100 on 1:15 free 2 S
{1 x 200 on 2:30 free 2 P
{6 x 100 on 1:15 free 2 S
Two Strokes to Breathe - 4-3-2-1 K on Surface not under
200 1 x 200 on 9:00 Back50K-50Russian-100- Sw Pads 1-B S
5:35 PM 6,000 Meters - Stress Value = 137
Workout #400 - Wednesday, 28 December 2005
Distance
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 F-E, E-F-, Build, DPS 1-A S C
2,000 1 x 2000 on 30:00 IM - Stroke-Free x100's 1-A S
800 16 x 50 on 1:00 4 u/w rec; 8 FT Drag; 4 Swim 1-B S
1,500 1 x 1500 on 25:00 50K w/board-200 Swim 1-A S
400 4 x 100 on 2:00 50 1-Arm Russian; 50 Sw 1-B S
1,000 1 x 1000 on 18:00 Fins Kick 100 w/board 100 w/o 1-B K C
Tim & Erik did a 400 K at end since they'll do more PM
10:03 AM 6,700 Meters - Stress Value = 113
Workout #403 - Wednesday, 28 December 2005
Distance
4:00 PM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
Distance (Tim & Erik)
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S C
900 9 x 100 on 1:25 Fins+Pads Every 3rd 50Fr-50Br 1-A S
2,025 9 x 225 on 3:20 Desc x3's 1-A S
1,800 6 x 300 on 5:30 100K-50Russian-50Bk-100 Fr 1-B S
5:38 PM 5,725 Meters - Stress Value = 101
Workout #409 - Thursday, 29 December 2005
Distance
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 F-E, E-F-, Build, DPS 1-A S C
1,800 12 x 150 on 2:20 1-6 Pull 2@2:20; 1@2:40 1-A P
7-12 w/fins 2@2:20; 1@2:40
2,700 3x{3 x 100 on 1:40 free 1-B S
{3 x 100 on 2:20 Kick 1-B K C
{3 x 100 on 2:00 Stroke 1-B S S
9:42 AM 5,500 Meters - Stress Value = 82
Workout #412 - Thursday, 29 December 2005
Distance
4:00 PM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S C
1,500 1x{1 x 500 on 8:00 400 P (Get Time) 100 K 1-B P
{1 x 400 on 6:00 Pull (Beat Time) 1-A P
{1 x 300 on 5:00 200 P (Get Time) 100K 1-B P
{1 x 200 on 3:00 Pull (Beat Time) 2 K
{1 x 100 on 2:00 Free (Half 200 time -2 sec) 2 S
4,200 2x{6 x 100 on 1:40 Drill-DPS 1-B S
{5 x 300 on 4:00 free - 3:45's or better 2 S
5:44 PM 6,700 Meters - Stress Value = 157
Workout #416 - Friday, 30 December 2005
Distance
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 F-E, E-F-, Build, DPS 1-A S C
1,000 20 x 50 on 1:00 1-arm/ swim dps 1-B D
3,000 3 x 1000 on 16:00 #1 k 100 Board 200 w/o 1-B S C
#2 Dr-Swim x100's, #3 Loco Stk-Fr
1,500 1x{1 x 500 on 7:00 60 Sec Rest 1-A S
{1 x 400 on 6:00 60 Sec Rest Faster 1-A S
{1 x 300 on 5:00 60 Sec Rest Faster 1-A S
{1 x 200 on 3:00 Same 2 S
{1 x 100 on 2:00 Same 2 S
Subtract 4:00 from time.
9:53 AM 6,500 Meters - Stress Value = 93
Workout #421 - Friday, 30 December 2005
Distance
4:00 PM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S C
500 1 x 500 on 7:00 Fins & Pads Loco K-P 1-B P C
1,900 1x{6 x 100 on 2:30 Fast 3-B S C
{1 x 400 on 7:00 TBD 1-B K C
{6 x 100 on 2:30 Fast 3-B S C
{1 x 300 on 5:00 free 1-B S C
1,000 1 x 1000 on :40 Warm-Down 1-B S C
5:12 PM 4,400 Meters - Stress Value = 93
Workout #422 - Saturday, 31 December 2005
Distance
7:00 AM Start
Meters Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 20 x 50 on 1:00 Back-Breast-Drill 1-B S CHO
7,000 7 x 1000 on 14:00 #1 50Dr-150 Sw/ #2 50K-150 Sw 1-A S CHO
#3-6 Descend 1-4; #7 Pull
9:00 AM 8,000 Meters - Stress Value = 165
Workout #425 - Sunday, 01 January 2006
Distance
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
- - - - - - - - - - Happy New Year!- - - - - - - - - -
1,000 1x{1 x 1000 on 6:00 Follow Henry & Chap W/Up 1-B S
800 16 x 50 on :50 Brst P w/Dolphin K Fin+Pads 1-B P
1,800 6 x 300 on 4:45 100 K - 100 Fr - 100 Stk 1-A S
1,200 6 x 200 on 3:00 100 K - 100 Fr 1-A S
600 6 x 100 on 1:25 free 1-A S
800 16 x 50 on :50 / :45/ :40/ :35 5-8 Stk +;05 1-A S S
9:40 AM 6,200 Meters - Stress Value = 117
Workout #428 - Sunday, 01 January 2006
Distance
4:00 PM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 6-5-4 1-B S
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S C
800 16 x 50 on :50 1-8 Strm K w/4 Str Br Each 25 1-B K
9-16 25 Brst-25 Build
3,300 1x{2 x 300 on 4:00 HR 155 1-A S
{1 x 300 on 5:30 Stroke or Kick - Swim 1-B K
{3 x 300 on 4:10 HR 160-165 2 S
{1 x 300 on 5:30 Kick-Swim 1-B S
{4 x 300 on 4:20 HR 165+ 2 S
1,600 2x{3 x 100 on 2:00 Kick 1-B K
{2 x 50 on :45 Drill Swim 1-B S
{4 x 100 on 1:30 Every 1st, 2nd, 3rd, 4th Fast 5-B S C
5:52 PM 6,700 Meters - Stress Value = 230
Workout #431 - Monday, 02 January 2006
Distance
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
Have Catellier & Dodson, do more IM, less Distance
for tonight.
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S C
600 12 x 50 on 1:00 IMO K-D-S 1-B D
4,500 3x{2 x 400 on 6:00 #1 IM-Fr #2 Pull Neg Split 1-A S
{2 x 200 on 3:30 #1 Kick - #2 Sw Neg Split 1-B S
{3 x 100 on 1:30 Hold Under 2nd half of 200 1-A S
9:43 AM 6,100 Meters - Stress Value = 110
Workout #434 - Monday, 02 January 2006
Distance
4:00 PM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
800 1x{1 x 600 on 9:00 Choice Warm-Up 1-B S
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S C
500 1 x 500 on 8:00 Pull- Every 4th Something Else 1-B P
2,600 2x{4 x 150 on 2:20 K-Drill-DPS 1-B S S
{3 x 100 on 1:30 25 Fr- 75 Stk Desc 1-3 1-A S S
{1 x 100 on 4:00 Different Stroke 1-B S S
{3 x 50 on :50 Strong 3-A S S
{3 x 25 on :50 Odds Dive 5-A S S
{3 x 25 on :50 Evens EZ Free 1-B S S
1,000 1 x 1000 on 15:00 free 1-B S
5:33 PM 4,900 Meters - Stress Value = 90
Workout #438 - Wednesday, 04 January 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,800 3 x 600 on 8:30 #1 Every 4th 50 Stk; #3 Pull 1-B S CHO
#2 Odd Walls Kick In; Even Walls Acc In
2,700 18 x 150 on 2:00 1-6 K-D-S; 7-12 Dr-Sw; 13-18Sw 1-B S FR
2,000 1x{1 x 100 on 1:15 DPS 1-B S FR
{1 x 100 on 1:30 DPS 1-B P FR
{2 x 100 on 1:10 free 1-A S FR
{1 x 200 on 2:45 DPS 1-B P FR
{3 x 100 on 1:10 free 1-A S FR
{1 x 300 on 4:00 DPS 1-B P FR
{4 x 100 on 1:10 free 1-A S FR
{4 x 100 on 1:10 free 1-A S FR
5:46 PM 6,500 Yards - Stress Value = 78
Workout #441 - Thursday, 05 January 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
1,000 8 x 125 on 1:45 25K-100 Swim +/-25 to 100K-25S 1-A K FR
2,500 1x{1 x 100 on 1:20 Pull 1-B P FR
{1 x 200 on 2:35 Pull 1-B P FR
{1 x 300 on 3:50 Pull 1-A P FR
{1 x 400 on 5:00 Pull 1-A P FR
{1 x 300 on 3:40 Pull 1-A P FR
{1 x 200 on 2:25 Pull 1-A P FR
{1 x 100 on 1:10 Pull 1-A P FR
{1 x 200 on 2:20 Swim 2 S FR
{1 x 300 on 3:30 Swim 2 S FR
{1 x 400 on 4:40 Swim 2 S FR
900 1 x 900 on 16:00 Pull 25Br-75Fr-50Br-50Fr 1-B P BR
8:19 AM 5,200 Yards - Stress Value = 93
Workout #444 - Thursday, 05 January 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-A S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 3-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
1,500 3 x 500 on 6:20 Desc 1-3; Every 4th Stroke 1-A P FR
2,700 3x{3 x 200 on 2:25 HR 165 1-A S FR
{3 x 100 on 1:30 HR 175 3-B S FR
1,800 4x{1 x 250 on 3:00 Free 1-A S FR
{1 x 200 on 4:00 IM 1-A S FR
6:04 PM 7,350 Yards - Stress Value = 164
Workout #447 - Friday, 06 January 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 4 x 250 on 4:00 50 Fist - 200 Desc Stroke Coun 1-B S FR
500 4 x 125 on 2:00 100 Kick - 25 Swim 1-B K FR
4,600 2x{1 x 200 on 2:45 Lungbusters w/Paddles if avail 1-A P FR
{4 x 175 on 2:15 Under best in-season 200 2 S FR
{2 x 100 on 1:40 50 1-arm / 50 swim 1-B S FR
{4 x 50 on :50 Brst 2up2dn; BP 2Fly2Brst 1-B DR FR
{1 x 1000 on 14:00 Loco Stroke-Free 1-B P FR
Pull 1st 1000; Swim 2nd
8:32 AM 6,100 Yards - Stress Value = 93
Workout #452 - Friday, 06 January 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S I
{1 x 400 on 6:00 IM - Kick - Drill 1-B S I
{1 x 100 on 2:00 Fly - Dr-Build 1-A S FL
{1 x 200 on 3:00 Swim 1-A S F
{1 x 100 on 2:00 Breast - Dr-Build 1-A S B
{1 x 100 on 2:00 Back 1-A S B
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A S F
2,400 24 x 100 on 1:30 1-6 K-Sw/ 9-12 Dr-Sw @1:25 1-A S F
13-16 Stroke-Free @1:20/ 17-21 Desc, 22-24 Hold @1:15
3,300 1x{1 x 300 on 4:00 Pull Back-Breast-Free x50's 1-A S F
{4 x 150 on 1:50 Hold ~1:36 - 1:40 2 S F
{1 x 300 on 4:00 Pull Back-Breast-Free x50's 1-A S F
{4 x 150 on 1:50 Hold ~1:33-1:36 2 S F
{1 x 300 on 4:00 Pull Back-Breast-Free x50's 1-A S F
{3 x 150 on 1:50 Hold ~1:31-1:33 2 S F
{1 x 300 on 4:00 Pull Back-Breast-Free x50's 1-A S F
{3 x 150 on 1:50 Hold <1:30-1:32 2 S F
Rest 1:00
1,350 1x{1 x 150 on 2:00 DPS 1-B S F
{5 x 75 on 1:00 Hold <45.5 2 S F
{1 x 150 on 2:00 DPS 1-B S F
{4 x 75 on 1:00 Hold <44.5 2 S F
{1 x 150 on 2:00 DPS 1-B S F
{3 x 75 on 1:00 Hold <43.5 2 S F
6:18 PM 8,350 Yards - Stress Value = 189
Workout #456 - Saturday, 07 January 2006
Distance
9:00 AM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1,100 1x{1 x 200 on 3:00 Back 1-B S
{1 x 100 on 1:30 Free 1-B S
{1 x 200 on 3:00 Breast 1-B S
{1 x 200 on 3:00 Fly 1-B S
{1 x 400 on 6:00 Free Relay 1-A S
1,000 2 x 500 on 6:00 #1 Stk-Fr Desc Stk 1-B P
#2 Fr-Stroke x100's Desc Free
1,800 2x{3 x 200 on 3:00 #1 K-Sw/ #2 Dr-Sw/ #3 Fr-Sw 1-A S
{3 x 100 on 1:20 Desc 1-3 1-A S
- - - - - - - - - - - - Breakfast - - - - - - - - - - -
- - - - - - - - - Carthage vs. Lawrence - - - - - - - -
500 1 x 500 on 5:00 Pre Meet Warm-Up 1-B S
1,200 1 x 1200 on 18:00 Racing 4-B S
1,800 1 x 1800 on 25:00 Warm-Down 1-B S
10:53 AM 7,400 Yards - Stress Value = 180
Workout #457 - Monday, 09 January 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
Chapman & Schranck to Distance Group
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,800 3 x 600 on 8:00 175 Free - 25 Stroke IMO 1-A S FR
1,500 3 x 500 on 7:30 #1 Pull Loco Russian Free 1-B P FR
#2 Kick-Swim #3 Stroke-Free
1,200 3 x 400 on 5:20 Every 4th BrorFly Descend Swim 1-A S FR
900 3 x 300 on 4:00 100 Free -50 Back Descend 1-A S FR
8:38 AM 6,400 Yards - Stress Value = 103
Workout #460 - Monday, 09 January 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,350 3x{3 x 50 on :50 Drill Stroke IMO 1-B D STK
{1 x 50 on :45 free 1-B D FR
{1 x 100 on 1:20 free 1-A D FR
{1 x 150 on 1:55 free 1-A S FR
3,200 16 x 200 on 2:20 Desc 1-3 Hold 4-16 @2:00-2:04 2 S FR
500 1 x 500 on 7:30 Loco Pull Stroke-Free 1-A S FR
1,800 18 x 100 on 1:20 Desc 1-6 SC/ 7-12 Time/13-18SC 1-A S FR
6:08 PM 7,850 Yards - Stress Value = 173
Workout #463 - Tuesday, 10 January 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,400 1x{1 x 400 on 6:00 6-5-4 1-B S FR
{10 x 100 on 1:40 4 Dr @1:40, 2ea@1:30-1:20-1:10 1-A S FR
4,050 3x{1 x 900 on 12:00 100 Drill-100Stk-100 Free 1-A P FR
{6 x 75 on 1:10 TiVO Turns 1-A S FR
8:22 AM 5,450 Yards - Stress Value = 105
Workout #467 - Tuesday, 10 January 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Ass2Wall 1-B S CHO
500 1 x 500 on 6:30 75 Breast-25 Free 1-B P BR
1,000 2 x 500 on 7:00 Odd K-S/ Ev Free-Stk Desc Odds 1-A S FR
1,600 8 x 200 on 3:00 HR 175+ 3-A S CHO
1,800 1 x 1800 on 25:00 TBD - Longer stuff 1-B S CHO
200 2 x 100 on 6:00 Blocks 4-A S CHO
6:02 PM 6,100 Yards - Stress Value = 169
Workout #469 - Wednesday, 11 January 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ==================== === ==== ===
3,000 1 x 3000 on :40 free 1-B
3,200 1 x 3200 on :40 free 1-A
4:19 PM 6,200 Yards - Stress Value = 94
Workout #472 - Thursday, 12 January 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
600 1 x 600 on 9:00 100 Fr- 50Stk IMO 1-B S FR
450 1 x 450 on :40 100K-50Sw-50K-100Sw-50-100 1-B K FR
300 12 x 25 on :20 Fl-Bk-Br @20/ Fr @40 1-A S IM
2,400 12 x 200 on 3:00 100 Dr-100 Build 1-A S FR
1,200 12 x 100 on 1:15 4 Fr Desc - 4 IM - 4 Fr Desc 1-A S FR
8:13 AM 4,950 Yards - Stress Value = 88
Workout #476 - Thursday, 12 January 2006
Distance
3:30 PM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
Chap & Schranck did this set
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-A S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 3-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
1,200 8 x 150 on 2:00 25 Stk - 100 DPS - 25 NB ! 1-A S FR
3,900 1x{1 x 500 on 7:00 Pull 1-A P FR
{1 x 400 on 5:30 Descend HR 160 1-A S FR
{1 x 300 on 4:00 Descend HR 165 2 S FR
{1 x 200 on 2:35 Descend HR 165 2 S FR
{1 x 100 on 1:15 /1:20 free 2 S FR
{1 x 200 on 2:30 /2:40 free 2 S FR
{1 x 300 on 3:40 / 3:55 free 2 S FR
{1 x 400 on 4:55 / 5:10 free 2 S FR
{1 x 500 on 6:00 / 6:25 free 2 S FR
{1 x 400 on 4:40 / 4:55 free 2 S FR
{1 x 300 on 3:25 / 3:35 free 2 S FR
{1 x 200 on 2:10 / 2:20 free 2 S FR
{1 x 100 on 1:05 / 1:10 free 2 S FR
700 1 x 700 on 11:00 100Kick- 100Stroke (IMO) 1-B K IM
660 4x{1 x 15 on :30 SPRINT! 5-A S FR
{1 x 100 on 1:30 Reduce Stroke Count 1-A S FR
{1 x 50 on 1:00 FAST! 3-A S CHO
5:26 PM 7,810 Yards - Stress Value = 187
Workout #477 - Friday, 13 January 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
400 1 x 400 on 6:00 6-5-4 1-B S CHO
600 6 x 100 on 1:30 50Fr-50 Stk IMO Build 1-B S IM
900 12 x 75 on 1:00 Turn1 Fast In Turn2 StrmPastFl 1-A S FR
3,000 12 x 250 on 3:25 1-4 50k-100Dr-100 Sw 1-B S FR
5-8 100 Stk-150 Sw/ 9-12 Desc 1-4
8:14 AM 4,900 Yards - Stress Value = 58
Workout #478 - Friday, 13 January 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S IM
{1 x 400 on 6:00 IM - Kick - Drill 1-B S IM
{1 x 100 on 2:00 Fly - Dr-Build 1-A S FLY
{1 x 200 on 3:00 Swim 1-B S FR
{1 x 100 on 2:00 Breast - Dr-Build 1-B S BR
{1 x 100 on 2:00 Back 1-A S BK
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A S FR
500 1 x 500 on 7:00 Pull Negative Split 1-A P FR
500 5 x 100 on 1:15 Descend 1-4 Hold 5 2 S FR
150 3 x 50 on :40 Pace 2 S FR
500 1 x 500 on 10:00 Timed 4-B S FR
1,000 8 x 125 on 2:00 1-4 75K-50Brst / 5-8 50-75 1-B P BR
w/Paddles
5:28 PM 3,950 Yards - Stress Value = 96
Workout #483 - Saturday, 14 January 2006
Distance
7:30 AM Start
Yards Set Description EGY WORK STK
====== ======================================================== === ==== ===
600 1 x 600 on 9:00 Easy Swim & Drill 1-B S CHO
600 1 x 600 on 9:00 Pull-Every 4th 1 Breath 1-B P CHO
1,000 8 x 125 on 1:30 3 x 25 Drill; 50 Swim 1-B
300 1 x 300 on 5:00 Loco Kick-Drill 1-B D CHO
600 8 x 75 on 1:00 IM Switch-Build Through Turns 1-B S IM
200 8 x 25 on :40 Variable Sprint 1-A S CHO
- - - - - - - - - - - - Session 1 - - - - - - - - - - -
400 1 x 400 on :01 Racing 4-B
600 1 x 600 on :01 Warn-Down 1-B
- - - - - - - - - - - - Session 2 - - - - - - - - - - -
800 1 x 800 on :40 Swim & Drill 1-B
400 4 x 100 on 1:30 Descend 1-4 1-A
150 3 x 50 on :40 Pace Work 2
1,650 1 x 1650 on :40 Racing 3-B
400 1 x 400 on :40 Warm-Down
200 1 x 200 on :40 Racing 4-B
600 1 x 600 on :40 Warm-Down 1-B
9:02 AM 8,500 Yards - Stress Value = 181
Workout #486 - Monday, 16 January 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
Happy Martin Luther King Day
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
"We cannot walk alone. And as we walk, we must make the
pledge that we shall march ahead. We can't turn back."
1,075 1x{1 x 200 on 2:50 IM 1-A S
{1 x 175 on 2:30 of an IM + 25 Sprint Free@30 1-A S
{1 x 150 on 2:10 of an IM + 2x25 Sprint Free@30 1-A S
{1 x 125 on 1:50 of an IM + 3x25 Sprint @30 1-A S
{1 x 100 on 1:30 of an IM + 4x25 Sprint@30 1-A S
{1 x 75 on 1:10 of an IM + 5x25 Sprint@30 1-A S
{1 x 50 on :50 Fly + 6x25 Sprint @30 1-A S
{8 x 25 on :30 Sprint 2 Each Stroke 3-A S
"In spite of the difficulties and frustrations of the
moment, I still have a dream."
4,800 1x{2 x 500 on 6:30 Freestyle Pull Neg Split 1-A P
{2 x 400 on 6:00 IM #1 Dr-Swx25's #2 Swim 1-A S
{2 x 400 on 5:00 Free Negative Split 1-A S
{2 x 300 on 4:15 IM 1-A S
{2 x 300 on 3:30 Free Negative Split 1-A S
{2 x 200 on 2:45 IM 2 S
{2 x 200 on 2:15 free 2 S
{2 x 100 on 1:20 IM 2 S
"When will you be satisfied?""
200 1 x 200 on 3:00 Free ! 3-A S
"Free at last! free at last! thank God Almighty, we are
free at last."
6:13 PM 7,600 Yards - Stress Value = 190
Workout #490 - Tuesday, 17 January 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
Chapman & Schranck Join Distance
500 1 x 500 on 7:00 u/w Turns 1-B S FR
500 1 x 500 on 7:00 Pull Fr-Bk (PelkFl)-Fr-Br-Fr 1-B P IM
600 12 x 50 on 1:00 -55-50-45-55-50-45-40-50-45-40 1-A S FR
2,000 16 x 125 on 1:35 free - HR 165-175 <1:14 2 S FR
Chris & Erik 15 x 125 @1:40 <1:20
1,600 4 x 400 on 5:00 Pull Every 4th Stroke Desc 1-4 1-A P FR
8:20 AM 5,200 Yards - Stress Value = 114
Workout #492 - Tuesday, 17 January 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 Running Starts 1-B S CHO
1,600 8 x 200 on 3:00 50 1-Arm-100 Sw- 50 Kick 1-A D FR
1,200 3 x 400 on 5:30 300 Free-100 Stroke (25Dr-75Sw 1-A S FR
2,400 8x{1 x 50 on :50 Drill 1-B D CHO
{1 x 100 on 1:20 free - HR 155-160 1-A S FR
{1 x 150 on 2:00 Sub-1:30 HR ~175 3-B S FR
1,000 1 x 1000 on 16:00 Loco K-S Fins & Paddles 1-B P FR
6:12 PM 7,200 Yards - Stress Value = 144
Workout #495 - Wednesday, 18 January 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ==================================================== === ==== ===
1,200 1 x 1200 on 16:00 50 K or Dr-100 Sw Mix Strokes 1-B S CHO
900 1 x 900 on 15:00 Kick w/fins 1-B K FLY
1,200 16 x 75 on 1:10 TiVO Turns 1-B S CHO
1,000 4x{2 x 50 on :50 1-Arm Back (Steve, Erik, Andy) 1-B D BK
{1 x 150 on 2:00 Backstroke DPS 1-B S BK
Roberto: 10x50 25 Free-Fly 15m kick & Back Breakout
8:10 AM 4,300 Yards - Stress Value = 43
Workout #497 - Wednesday, 18 January 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 1 x 1000 on 16:00 Loco K-S w/fins Back 1-B P BK
5,600 1x{4 x 500 on 6:15 Every 4th Stroke-Desc Everythi 1-B P FR
{4 x 400 on 5:30 IM - Stk/Fr x25's Flip Turns 1-A S IM
{4 x 300 on 4:00 50K-100 Swim 1-B K FR
{4 x 200 on 2:30 Desc 1-4 to HR 165 1-A S FR
6:03 PM 7,600 Yards - Stress Value = 100
Workout #500 - Thursday, 19 January 2006
Distance
3:45 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-B S FR
{1 x 200 on 3:00 IM Drill 1-B D IM
{1 x 50 on 1:00 1 breath each way 3-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
1,500 5 x 300 on 4:20 50K-100 Dr- 150 (Pick 3) IM 1-A S FR
1,200 12 x 100 on 1:20 Desc SC 1-4/ Time 5-8/ SC 9-12 1-B S FR
2,200 4x{1 x 100 on 1:15 ~59.0 HR <170 2 S FR
{1 x 150 on 1:50 ~1:30 HR <170 2 S FR
{1 x 100 on 1:15 ~59.0 HR <170 2 S FR
{1 x 200 on 2:40 ~2:01 HR <170 2 S FR
400 1 x 400 on 7:00 Kick w/fins 1-B K CHO
1,800 9 x 200 on 2:35 Desc 1-3; 4-6; 7-9 1-A S FR
5:52 PM 8,450 Yards - Stress Value = 167
Workout #507 - Friday, 20 January 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ===================================================== === ==== ===
600 1 x 600 on 9:00 Every 3rd 25 Brst 3K-1P 1-B S FR
1,800 12 x 150 on 2:00 Stk-Fr IMO x25's 1-B P IM
1,500 12 x 125 on 1:40 1-4 25K-100 Sw Last 25 Stk 1-A S FR
5-8 50K-75Sw Last 25 Stk / 9-12 75K-50Sw Last 25 Stk
500 1 x 500 on 8:00 Pull Breathe Every 3-5 1-B P FR
1,000 20 x 50 on :45 Fast turn w/fins, Last 4 w/o 1-B S FR
8:24 AM 5,400 Yards - Stress Value = 69
Workout #509 - Friday, 20 January 2006
Distance
3:45 PM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S IM
{1 x 400 on 6:00 IM - Kick - Drill 1-B S IM
{1 x 100 on 2:00 Fly - Dr-Build 1-A S FLY
{1 x 200 on 3:00 Swim 1-A S FR
{1 x 100 on 2:00 Breast - Dr-Build 1-A S BR
{1 x 100 on 2:00 Back 1-A S BK
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A S FR
1 on 20:00 Team Meeting
1,200 3x{4 x 25 on :20 IMO 1-B S IM
{3 x 100 on 1:20 Pull Descend 1-A P FR
2,900 1x{1 x 900 on 11:00 Under 1000 time 1-A S FR
{1 x 950 on 11:00 Under 1000 time 1-A S FR
{1 x 1050 on 11:00 fins Under 1000 time 1-A S FR
300 1 x 300 on 6:00 25K-50 Bk 1-B S BK
2,400 24 x 100 on 1:35 1-12 Odds K-Sw/Evens K-Bk 1-A S FR
13-24 Odds K-Sw/Evens K-Brst
6:07 PM 8,100 Yards - Stress Value = 150
Workout #512 - Saturday, 21 January 2006
Distance
1:00 PM Start
Yards Set Description EGY WORK STK
====== ====================== === ==== ===
Wheaton Meet
2,500 1 x 2500 on :40 Swim 1-B S CHO
1,500 1 x 1500 on :40 Racing 3-B S CHO
1,000 1 x 1000 on :40 free 1-A S CHO
1:07 PM 5,000 Yards - Stress Value = 105
Workout #515 - Monday, 23 January 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================= === ==== ===
500 1 x 500 on 8:00 Fr-Bk-Fr-Brst-Fr 1-B S IM
800 8 x 100 on 1:20 Pull - Desc SC 1-4/5-8 1-A P FR
Every 4th Fast!
600 1 x 600 on 10:00 50K - 100 Sw w/paddles 1-B S FR
1,800 6x{1 x 100 on 1:30 DPS 1-B S FR
{1 x 100 on 1:20 HR 150-55 1-A S FR
{1 x 100 on 1:20 IM - Strong HR 170+ 3-B S IM
400 16 x 25 on :30 Fast 5-B S CHO
8:10 AM 4,100 Yards - Stress Value = 117
Workout #518 - Monday, 23 January 2006
Distance
4:30 PM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,350 3 x 450 on 5:30 75Fr25Fly100Fr50Bk125Fr75Br 1-A S IM
1,800 8 x 225 on 2:35 / 2:45 - HR 155-168 2 S FR
1,000 1 x 1000 on 15:00 Loco Russian&Bk - Free Paddles 1-B P FR
1,200 8 x 150 on 1:45 / 1:55 - HR 155-68 2 S FR
600 1 x 600 on 9:00 75 FT Drag - 25 Breast or Fly 1-A S FR
600 8 x 75 on 1:20 HR 180~ 3-B S CHO
6:24 PM 7,550 Yards - Stress Value = 173
Workout #522 - Tuesday, 24 January 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================== === ==== ===
900 1 x 900 on 14:00 100 Free - 50 Kick 1-B S CHO
4,200 6x{1 x 400 on 5:30 Pull - Negative Split 1-A P FR
{ 1-3 Desc Paddles & Buoy / 4-6 Desc Fins + Paddles
{3 x 100 on 1:30 #1 K-S/ #2 Dr-Sw/ #3 Stk-Fr 1-B S CHO
8:16 AM 5,100 Yards - Stress Value = 75
Workout #524 - Tuesday, 24 January 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,950 3x{4 x 50 on 1:00 Stroke Drill 1-B D STK
{3 x 150 on 1:50 IM Switch Fl/Bk/Br, Bk/Br/Fr, 1-A S IM
1,000 5 x 200 on 3:00 Best Stroke or IM 3-B S STK
500 1 x 500 on 8:00 Swim-Kick x100's 1-B K FR
1,050 3x{3 x 50 on :50 1-Arm 1-B S FR
{4 x 50 on :50 Fast - HR 175 3-B S FR
1,800 4x{1 x 200 on 2:25 2:02-2:06 - HR <160 1-A S FR
{1 x 150 on 1:50 1:31-1:33 1-A S FR
{1 x 100 on 1:15 1:01-1:03 1-A S FR
6:12 PM 7,300 Yards - Stress Value = 152
Workout #528 - Wednesday, 25 January 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,800 3 x 600 on 8:00 #1 Pad+Buoy #2Pad #3Pad+Fins 1-A P FR
1,200 3 x 400 on 5:30 IM 25Dr-50Stk-25Fr 1-A S IM
1,200 6 x 200 on 2:20 Descend 1-3 2 S FR
1,800 6x{1 x 100 on 6:00 Fast from Blocks 4-B S CHO
{1 x 200 on :01 50 EZ - 150 K-D-Bld 1-B S CHO
6:10 PM 7,000 Yards - Stress Value = 166
Workout #531 - Thursday, 26 January 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
900 1 x 900 on 16:00 200 Swim - 100 Something Else 1-B S CHO
1,200 6 x 200 on 2:40 100 Russian-100 Swim 1-A P FR
1,000 2 x 500 on 7:00 #1 w/fins Kick last 7m in/ #2S 1-A S FIN
2,200 11 x 200 on 2:35 AFAYCG <160 HR 1-A S FR
8:21 AM 5,300 Yards - Stress Value = 97
Workout #533 - Thursday, 26 January 2006
Distance
3:00 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CH
{1 x 500 on 7:00 Loco K-Sw 1-A S F
{1 x 200 on 3:00 IM 1-A S I
{1 x 50 on 1:00 1 breath each way 3-B S F
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S I
1,050 6 x 175 on 2:10 Pull Desc 1-3; 4-6 Fr-Stk 1-A P F
4,000 4x{1 x 100 on 1:30 Russian 1-B D F
{2 x 300 on 3:45 Rnd 3 4x150@1:50; Rnd 4 6x100 1-A S F
{4 x 75 on 1:15 Rnd 3 2x150; Rnd 4 1x300 1-A S F
Last 1/3 Stroke; Bryan Fly, Andy & Erik IM; Tim Drill
800 1 x 800 on 13:00 K w/board & Fins flip Odd turn 1-B K F
1,200 24 x 50 on :45 Every other one 28 1-A S F
5:08 PM 8,400 Yards - Stress Value = 155
Workout #539 - Friday, 27 January 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 8 x 100 on 1:30 fly 1-A S FLY
400 2x{1 x 100 on 2:00 Kick 1-B K CHO
{4 x 25 on :40 Kick Sprint 5-B K CHO
400 4 x 100 on 1:15 Descend down to 1:00 1-A S FR
2,000 5 x 400 on 4:30 Hold 4:00's, if you miss, pull 2 S FR
Erik - 4:11; Tim 4:16
400 4 x 100 on 3:00 Phast 4-B S CHO
1,400 1x{1 x 200 on 4:00 Kick 1-B K CHO
{5 x 100 on 1:20 Desc SC 1-3 Hold #4-5 1-A S FR
{1 x 200 on 4:00 Kick 1-B K CHO
{10 x 50 on :45 Desc 1-6 to 28; Hold 7-10 1-A S FR
8:52 AM 6,400 Yards - Stress Value = 176
Workout #545 - Friday, 27 January 2006
Distance
3:00 PM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S IM
{1 x 400 on 6:00 IM - Kick - Drill 1-B S IM
{1 x 100 on 2:00 Fly - Dr-Build 1-A S FLY
{1 x 200 on 3:00 Swim 1-A S FR
{1 x 100 on 2:00 Breast - Dr-Build 1-A S BR
{1 x 100 on 2:00 Back 1-A S BK
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A S FR
800 8 x 100 on 1:30 Backstroke 1-A S BK
500 20 x 25 on :20 / :40 IMO 1-A S IM
1,500 10 x 150 on 2:15 HR 165-172 3-B S FR
1,750 1x{1 x 250 on 3:00 Hold <2:40 1-A S FR
{1 x 125 on 1:35 100 Free - 25 Stroke 1-A S FR
{1 x 250 on 2:55 Hold <2:38 1-A S FR
{2 x 125 on 1:35 75 Free - 50 Stroke 1-A S FR
{1 x 250 on 2:50 Hold <2:36 1-A S FR
{3 x 125 on 1:35 50 Free - 75 Stroke 1-A S FR
{1 x 250 on 2:45 Hold <2:34 1-A S FR
4:32 PM 5,850 Yards - Stress Value = 141
Workout #547 - Saturday, 28 January 2006
Distance
10:30 AM Start
Yards Set Description EGY WORK STK
====== ========================== === ==== ===
1,100 1x{1 x 200 on 3:00 Back 1-B S BK
{1 x 100 on 1:30 Free 1-B S FR
{1 x 200 on 3:00 Breast 1-B S BR
{1 x 200 on 3:00 Fly 1-B S FLY
{1 x 400 on 6:00 Free Relay 1-A S FR
3,200 1 x 3200 on :40 1-A 1-A S FR
400 1 x 400 on :40 Racing 4-B S CHO
1,200 1 x 1200 on :40 Warm-Down 1-B S CHO
10:56 AM 5,900 Yards - Stress Value = 123
Workout #550 - Sunday, 29 January 2006
Distance
11:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
600 1 x 600 on 9:00 u/w Recovery every 4th Str Arm 1-B S FR
400 1 x 400 on 6:00 Back Pull Every 4th Russian 1-B P BK
400 8 x 50 on :40 Kick 2 Each Stroke 1-B K IM
800 4 x 200 on 3:00 Desc 1-4 1-B S FR
11:39 AM 2,200 Yards - Stress Value = 22
Workout #553 - Monday, 30 January 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================= === ==== ===
700 1 x 700 on :40 Choice - Mix it Up 1-B S CHO
1,800 6 x 300 on 4:30 P Free-Back-Free Desc Frees 1-A P FR
Schranck 6x250 100 Fr-50 Brst / Chris Mid 50 IMO
1,600 1x{1 x 400 on 5:30 Negative Split 1-A S FR
{4 x 200 on 2:30 Negative Split Holding 2nd 200 1-A S FR
{4 x 100 on 1:15 Neg Split 1-A S FR
7:53 AM 4,100 Yards - Stress Value = 75
Workout #556 - Monday, 30 January 2006
Distance
3:00 PM Start
Yards Set Description EGY WORK STK
====== ===================================================== === ==== ===
Chapman & Schranck Went 4100 w/Distance this AM
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,500 1x{4 x 175 on 2:15 Descend Free or IM 1-A S FR
{4 x 125 on 1:45 Descend Free or Stroke 1-A S STK
{4 x 75 on 1:00 Descend 3-B S CHO
300 1x{1 x 200 on 4:00 Kick 1-B K CHO
{4 x 25 on :35 Kick Fast 1-A K CHO
Pads 8 x 200 on 4:00 25K-125DPS-50!
300 1x{1 x 200 on 3:00 Pull 1-B P CHO
{4 x 25 on :30 Pull Fast n/b 3-B P CHO
Pelka:16 x 25 @30 Odds Free/ Evens Fly @14.2 to foot
Then Pull 1 x 600 Breathe 3-5-7 x100's
400 8 x 50 on :40 Something like odds @28; EvDPS 3-B S CHO
400 1 x 400 on :40 free 4-B S
300 12 x 25 on :50 Fast Turns 1-A S FR
4:53 PM 5,800 Yards - Stress Value = 132
Workout #557 - Tuesday, 31 January 2006
Distance
3:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Ass2Wall 1-B S CHO
900 3 x 300 on 5:00 100 u/w Rec-100Sw-50Russ-50Sw 1-A D FR
900 1 x 900 on 14:00 50K-100Sw-75K-75Sw w/fin 1-A S FIN
1,000 5 x 200 on 2:20 <2:05; HR ~165 2 S CHO
500 1 x 500 on 7:30 Pull, Every 4th Breast 1-A P FR
120 8 x 15 on :45 Fast! - IMO 5-B S CHO
1,000 8 x 125 on 1:30 <1:15; HR ~165 2 S CHO
1,200 1 x 1200 on 25:00 Stroke-specific type work 1-A S STK
300 Kick
16 x 50 IM order x4's #1 Stk 2-4 Descend
120 8 x 15 on :45 Fast! - Choice K-P-Sw-Stk? 5-B S CHO
5:09 PM 6,740 Yards - Stress Value = 168
Workout #563 - Wednesday, 01 February 2006
Distance
3:45 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,200 12 x 100 on 1:15 Desc 1-4; Hold 5-8; Rest 60 1-A S FR
1,400 4x{1 x 100 on 1:20 Descend 100-75-50 1-A S FR
{1 x 75 on 1:00 2 S FR
{1 x 50 on 1:00 3-B S FR
{1 x 125 on 2:00 DPS 1-B S CHO
4:41 PM 3,600 Yards - Stress Value = 64
Workout #576 - Thursday, 02 February 2006
Distance
3:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================ === ==== ===
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-A S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 3-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
400 1x{1 x 200 on 4:00 Kick 1-B K STK
{4 x 50 on 1:00 5 Fast Wall Kicks-! Turn EZ50 1-A S CHO
1,600 4 x 400 on 5:15 #1P #2-3Pads #3Fins & Pads 1-A S FR
1,200 6x{1 x 100 on 1:15 free 1-A S FR
{1 x 100 on 1:15 HR 165 2 S FR
400 1 x 400 on 5:00 kick type stuff 1-B S CHO
4:32 PM 4,950 Yards - Stress Value = 98
Workout #577 - Friday, 03 February 2006
Distance
3:45 PM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S IM
{1 x 400 on 6:00 IM - Kick - Drill 1-B S IM
{1 x 100 on 2:00 Fly - Dr-Build 1-A S FLY
{1 x 200 on 3:00 Swim 1-A S FR
{1 x 100 on 2:00 Breast - Dr-Build 1-A S BR
{1 x 100 on 2:00 Back 1-A S BK
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A S FR
4:06 PM 1,300 Yards - Stress Value = 20
Workout #578 - Monday, 06 February 2006
Distance
3:45 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 2 x 400 on 5:00 Pull Negative Split 1-A P FR
400 1 x 400 on 5:00 Swim Last 25 Stroke 1-A S FR
800 8 x 100 on 1:20 free - Medium Pace, HR <160 1-A S FR
600 12 x 50 on :50 6 IMO - 6 Free 1-B S IM
300 3 x 100 on 1:30 58's to turn 2 S FR
200 1 x 200 on 3:00 Esay 1-B S FR
100 2 x 50 on :50 28's to turn 2 S FR
500 1 x 500 on 8:00 Long DPS 1-A S FR
1 on :40 Andy & Bryan + 800-1000?
5:11 PM 4,700 Yards - Stress Value = 80
Workout #583 - Monday, 20 February 2006
Distance
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
900 1 x 900 on 16:00 Kick-Drill-Swim Mid300 Stroke 1-B S CHO
2,700 1x{3 x 400 on 5:15 Pull Every 4th Stroke IMO 1-A P CHO
{3 x 300 on 4:00 Swim 1-A S FR
{3 x 200 on 4:00 Kick Descend 1-3 1-B K FR
6:58 AM 3,600 Yards - Stress Value = 57
Workout #584 - Monday, 20 February 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 4 x 100 on 2:00 Kick Descend 1-A K CHO
400 8 x 50 on :40 Pull 1-A P FR
3,100 1x{8 x 200 on 2:45 Stk-Free IMO Zone II - HR ~170 2 S FRM
{1 x 400 on 6:00 Pull - every 4th Russian 1-A P FR
{4 x 25 on 1:00 Sprint 5-B S CHO
{4 x 250 on 3:00 Zone II 3-B S FR
MD will go 4x200 @3 Zone III
100 4 x 25 on 1:00 Sprint 5-B S CHO
800 4 x 200 on 3:00 IM Drill Swim 1-B D IM
5:54 PM 5,800 Yards - Stress Value = 154
Workout #588 - Tuesday, 21 February 2006
Distance
3:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 3 x 200 on 3:30 100 Kick - 100 Back 1-B K BK
4,800 3x{6 x 50 on :50 1 Drill - 2 Build 1-A S CHO
{4 x 125 on 1:30 free 2 S FR
{2 x 175 on 2:15 IM (-25 Fly) 2 S FR
{2 x 225 on 2:40 free 2 S FR
1,000 2 x 500 on 6:30 #1 Drill-Swim/ #2 Stk-Free 1-B P CHO
500 1 x 500 on 6:00 Fins 2 S FIN
5:11 PM 7,900 Yards - Stress Value = 176
Workout #590 - Wednesday, 22 February 2006
Distance
6:00 AM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
1,000 4 x 250 on :10 50K-200 Dr/Swim Mix Strokes 1-B S CHO
1,900 1x{1 x 500 on 6:30 Pull DPS 1-B P FR
{4 x 100 on 1:15 Desc 1-4 1-A S FR
{1 x 500 on 6:30 Pull DPS 1-B P FR
{5 x 100 on 1:15 Hold from Above 1-A S FR
500 1 x 500 on 7:00 Loco Russian + Back 1-B S BK
1,600 8 x 200 on 2:40 Fins-100K-100 4K Fly 1-A K FLY
7:01 AM 5,000 Yards - Stress Value = 75
Workout #594 - Wednesday, 22 February 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 4 x 150 on :15 Hard 3-B S CHO
1,000 1 x 1000 on :40 free 1-B S CHO
2,500 2 x 1250 on :40 Something Else 1-A S CHO
600 6 x 100 on 1:30 Hard 1-B S CHO
4:51 PM 5,700 Yards - Stress Value = 100
Workout #595 - Thursday, 23 February 2006
Distance
3:15 PM Start
Yards Set Description EGY WORK STK
====== ======================================= === ==== ===
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-A S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 3-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
600 1 x 600 on 5:00 Pull Strong 1-A P FR
400 1 x 400 on 6:00 Kick Strong w/fins 1-A K CHO
60 4 x 15 on 1:00 Sprint 5-B S CHO
1,200 12 x 100 on 1:15 / 1:20 Free & Stroke 1-A S FRM
100 4 x 25 on 1:20 Sprint 5-B S CHO
400 1 x 400 on 8:00 Backstroke Swim 1-B S BK
100 2 x 50 on 5:00 Sprint 5-B S CHO
1,950 1 x 1950 on 20:00 TBD 1-A S CHO
5:05 PM 6,160 Yards - Stress Value = 144
Workout #599 - Friday, 24 February 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
Chapman Also did
800 1 x 800 on 11:00 25 u/w Rec / 25 FT Drag w/fins 1-B S FR
400 1 x 400 on 5:00 Pull NS 1-A P FR
200 8 x 25 on :20 to feet 1-A P FR
2,000 4 x 500 on 6:00 1 Bk-Fr, 2-Russ-Fr; 3 Loco IM 1-B S FR
800 8 x 100 on 1:40 75K - 25 K-Dominated Swim 1-B K FR
8:05 AM 4,200 Yards - Stress Value = 48
Workout #602 - Friday, 24 February 2006
Distance
3:45 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
Chapman + Pelka (Pelka goes 150's)
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S IM
{1 x 400 on 6:00 IM - Kick - Drill 1-B S IM
{1 x 100 on 2:00 Fly - Dr-Build 1-A S FLY
{1 x 200 on 3:00 Swim 1-A S FR
{1 x 100 on 2:00 Breast - Dr-Build 1-A S BR
{1 x 100 on 2:00 Back 1-A S BK
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A S FR
400 4 x 100 on 1:15 / 1:45 Sw w/Pads & Kick 1-A K CHO
4,850 1x{4 x 150 on 1:40 75 free - 50 Stk- HR 165 1-A S FR
{3 x 100 on 1:40 HARD-Stk (1:50) or Free HR 180 3-B S FR
{6 x 150 on 1:40 Same - 75 Free- 50 Stk#2 1-A S FR
{3 x 100 on 1:35 Same 3-B S FIN
{8 x 150 on 1:40 Same - 75 Free- 50 Stk#3 1-A S FR
{3 x 100 on 1:35 Same 3-B S FR
{10 x 125 on 1:35 Free 1-A S FR
600 1 x 600 on 9:00 Pull - 100 Russian - 50 Free 1-B P FR
5:27 PM 7,150 Yards - Stress Value = 149
Workout #604 - Saturday, 25 February 2006
Distance
8:30 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1 on 30:00 Cardio 1-B
1,100 1x{1 x 200 on 3:00 Back 1-B S BK
{1 x 100 on 1:30 Free 1-B S FR
{1 x 200 on 3:00 Breast 1-B S BR
{1 x 200 on 3:00 Fly 1-B S FLY
{1 x 400 on 6:00 (16 x 25 Variable Sprint) 5-B S FR
3,000 6 x 500 on 7:00 300 Free-100Stroke-100 Kick 1-B S FR
Paddles Only on Above
2,200 11 x 200 on 2:20 Zone II Middle 3-4 Stroke@2:30 2 S FR
10:29 AM 6,300 Yards - Stress Value = 151
Workout #606 - Monday, 27 February 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ================================ === ==== ===
600 1 x 600 on :40 Choice 1-B S FR
600 1 x 600 on :40 Russian Pull Work 1-B P DRY
200 1 x 200 on 3:00 Kick 1-B K CHO
100 4 x 25 on :30 Kick ! 5-B K CHO
2,100 1x{2 x 200 on 2:30 Back 1-B S BK
{4 x 25 on :30 Fly ! 5-B S FLY
{2 x 200 on 2:30 back 1-B S BK
{4 x 25 on :30 Back ! 5-B S BK
{2 x 200 on 2:30 bACK 1-B S BK
{4 x 25 on :30 Breast! 5-B S BR
{3 x 200 on 3:00 IM 1-A 1-A S IM
7:45 AM 3,600 Yards - Stress Value = 86
Workout #609 - Monday, 27 February 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
500 1 x 500 on 7:00 Rev Loco 4-1 K & Sw w/fins+pad 1-A S FIN
Increase Speed as you go along.
2,350 1x{8 x 100 on 3:00 Drill-Swim 1-B S CHO
{4 x 200 on 2:40 Swim 1-A S STK
{5 x 150 on 2:30 IM Swim 3-B S CHO
500 1 x 500 on 8:00 TBD 1-B S CHO
5:39 PM 4,350 Yards - Stress Value = 79
Workout #625 - Tuesday, 28 February 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
500 2x{3 x 50 on :50 Kick Descend 1-B K FR
{1 x 100 on 2:00 K-Dominated Swim 1-A S FR
1,000 10 x 100 on 1:50 1:40/1:50 - VO2 - HR 180 3-B S FR
600 1 x 600 on 9:00 Pull Back Every 4th Free/Fly 1-B P BK
2,000 5 x 400 on 4:30 free 2 S CHO
200 4 x 50 on :50 free 5-B S CHO
5:44 PM 5,300 Yards - Stress Value = 147
Workout #612 - Wednesday, 01 March 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================== === ==== ===
1,000 1 x 1000 on 15:00 free 1-A
2,000 1 x 2000 on 40:00 on the house 1-B
7:57 AM 3,000 Yards - Stress Value = 40
Workout #623 - Wednesday, 01 March 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ==================== === ==== ===
1,500 1 x 1500 on :40 free 1-B
1,500 1 x 1500 on :40 free 1-A
7:04 AM 3,000 Yards - Stress Value = 45
Workout #616 - Wednesday, 01 March 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,200 1 x 1200 on 18:00 free 1-B S CHO
1,200 12 x 100 on 2:00 Zone III 3-B S CHO
1,100 11 x 100 on 1:20 Zone I-a HR 160 1-A S CHO
1,000 20 x 50 on :35 Hold 28's 2 S CHO
500 1 x 500 on :40 TBD 1-A S
5:50 PM 6,000 Yards - Stress Value = 132
Workout #615 - Thursday, 02 March 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================ === ==== ===
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-A S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 3-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
3,150 3x{1 x 400 on 5:00 Desc SC x100's 1-A S FR
{1 x 300 on 4:00 Pull Under 300 Split Above 1-A P FR
{1 x 200 on 2:40 150 Free - 50 Fly Kick 1-A S FR
{3 x 50 on :50 Descend 1-3 to Fast 3-B S CHO
1,200 8 x 150 on 1:40 Odd: 50Fly-25Bk-25Br-50 Free 1-A S IM
Evens Free
5:35 PM 5,700 Yards - Stress Value = 122
Workout #619 - Friday, 03 March 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================= === ==== ===
Pelka - Has Lincoln Stuff tonight so we did more
800 1 x 800 on 12:00 Choice 1-B S CHO
2,400 3x{1 x 400 on 5:00 Pull 1-A P FR
{4 x 100 on 1:10 Last 25 Fly Rnd1@1:15; 3@1:05 1-A S FR
2,100 7x{1 x 200 on 2:20 Free 2 S FR
{1 x 100 on 1:10 Held HR a little high for (175 2 S FR
8:10 AM 5,300 Yards - Stress Value = 119
Workout #621 - Friday, 03 March 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 16 x 50 on :45 IMO 1-A S IM
800 4 x 200 on 2:40 100 Free - 100 Back ! Zone III 3-B S FIN
200 1 x 200 on 3:00 Kick 1-B K CHO
100 4 x 25 on :30 Kick ! 5-B K CHO
400 1 x 400 on 6:00 DPS 1-B P CHO
1,200 24 x 50 on 1:00 8@1:00, 8@1:10, 8@1:20 3-B S CHO
800 8 x 100 on 1:10 Fins + Pads <1:01 HR <150 1-A P FR
5:52 PM 5,300 Yards - Stress Value = 140
Workout #627 - Saturday, 04 March 2006
Distance
9:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================= === ==== ===
1,100 1x{1 x 200 on 3:00 Back 1-B S BK
{1 x 100 on 1:30 Free 1-B S FR
{1 x 200 on 3:00 Breast 1-B S BR
{1 x 200 on 3:00 Fly 1-B S FLY
{1 x 400 on 6:00 Free Relay 1-A S FR
2,100 14 x 150 on 1:42 free Last 5 Paddles 2 S FIN
600 3 x 200 on 3:00 IM - K-Sw 1-B S IM
3 x 600 - Descend - Last 50 Fly FAST!
10:21 AM 5,600 Yards - Stress Value = 135
Workout #630 - Sunday, 05 March 2006
Distance
9:00 AM Start
Yards Set Description EGY WORK STK
====== ============================ === ==== ===
3,000 1 x 3000 on :40 On the house 1-B
9:01 AM 3,000 Yards - Stress Value = 30
Workout #633 - Monday, 06 March 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ================================ === ==== ===
600 1 x 600 on 8:00 Choice 1-B S CHO
600 6 x 100 on 1:30 Fins - Swim/Kick S CHO
60 4 x 15 on :30 Sprint Fly 5-B S STK
800 4 x 200 on 3:00 Drill-Swim IM 1-A S CHO
60 4 x 15 on :45 Sprint 5-B S CHO
600 1 x 600 on 9:00 TBd 1-B S CHO
100 4 x 25 on :45 Sprint 5-B S CHO
7:58 AM 2,820 Yards - Stress Value = 54
Workout #636 - Monday, 06 March 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 6:00 Pull - Every 4th Breast 1-A P FR
600 3 x 200 on 2:30 Descend 1-4 (Hold through 4 1-A S FR
600 3 x 200 on 2:20 free 2 S FR
600 3 x 200 on 3:00 Fist! 3-B S CHO
200 1 x 200 on 5:00 Back EZ 1-B S CHO
150 10 x 15 on 1:00 Sprint 5-B S CHO
1,800 3x{2 x 200 on 2:30 K-D / D-Sw 1-A S CHO
{4 x 50 on :45 Build through Turns 1-A S CHO
5:53 PM 5,350 Yards - Stress Value = 128
Workout #640 - Tuesday, 07 March 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 8 x 125 on 1:35 Paddles 25K +25 Each 1-A S FR
1,800 2x{1 x 200 on 2:15 free 2 S FR
{1 x 300 on 3:20 free 2 S FR
{1 x 400 on 4:20 free 2 S FR
800 2 x 400 on 6:00 100K-100u/w Rec-100Fr-100 Stk 1-B S FR
5:21 PM 4,600 Yards - Stress Value = 92
Workout #641 - Wednesday, 08 March 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================ === ==== ===
2,400 1 x 2400 on :40 On the house 1-B
7:01 AM 2,400 Yards - Stress Value = 24
Workout #644 - Wednesday, 08 March 2006
Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
2,000 2x{1 x 400 on 5:00 Free 1-A S FR
{1 x 300 on 3:50 Free-Back x75's 1-A S BK
{1 x 200 on 2:40 Free-Breast x50's 1-A S BR
{1 x 100 on 1:20 Free-Fly x25's 1-A S FLY
600 6 x 100 on 1:05 Hold 55's #1 is a freebie@1:10 2 S FR
800 1 x 800 on 12:00 300 Pull - 100 Kick w/paddles 1-B P FR
600 4x{1 x 50 on :45 EZ 1-B S FR
{1 x 50 on :45 Medium 1-A S FR
{1 x 50 on :45 Fast 3-B S FR
5:32 PM 5,000 Yards - Stress Value = 90
Workout #646 - Friday, 10 March 2006
Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== =================== === ==== ===
800 1 x 800 on :40 I-B 1-B
1,600 1 x 1600 on :40 I-A 1-A
7:04 AM 2,400 Yards - Stress Value = 40
Workout #649 - Friday, 10 March 2006
Distance
2:00 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
Chap & Zach
REMINDER: Timing Tonight @5:40- Practice Tomorrow @2:00
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S
{1 x 400 on 6:00 IM - Kick - Drill 1-B S
{1 x 100 on 2:00 Fly - Dr-Build 1-A S
{1 x 200 on 3:00 Swim 1-A S
{1 x 100 on 2:00 Breast - Dr-Build 1-A S
{1 x 100 on 2:00 Back 1-A S
{8 x 25 on :40 No Breath 1-A S
200 4 x 50 on :50 Odds Build to turn @25 1-A S
Evens - Three Breaths
200 1 x 200 on 4:00 6 Sculls+3 Strokes w/Buoy 1-B S
500 4 x 125 on 1:30 Descend to Strong Zone II 2 S
200 1 x 200 on 4:00 Reverse IM Swim EZ 1-B S
800 8 x 100 on 1:20 Evens Fr- Odds IM Switch 1-A S
900 3x{1 x 200 on 2:15 free - Good Turns 1-A S
{1 x 100 on 2:15 Stroke or Free @Zone III 3-B S
500 1 x 500 on 7:00 Pull Mix-In 200 Drill or Strok 1-B P
3:28 PM 4,600 Yards - Stress Value = 88
Workout #20 - Monday, 26 September 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK S
====== ======================================================= === ==== =
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D S
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S C
1,000 1 x 1000 on 20:00 Reverse IM Pull 400-300-200-10 1-B P
1,200 3x{4 x 100 on 1:20 Pick Interval - HR 140-160 1-A S
100 1 x 100 on 2:00 Kick 1-B K C
Move Mpls Group into 1-2
2,000 8 x 250 on 3:30 1-B D
Odds: Stroke 50 Drill-50 Swim-50 Drill-100 Swim
Evens: Free 25 uw rec-50Swim-50-1-Arm-125 Build
50 Single Arm - 125 Build
120 8 x 15 on 1:00 Odds Kick !; Evens Swim ! 5-B K C
"Do not let what you cannot do interfere with what you
can do." John Wooden, 10 NCAA Titles
5:50 PM 5,420 Yards - Stress Value = 79
Workout #22 - Monday, 26 September 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK S
====== ======================================================= === ==== =
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D S
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S C
1,000 1 x 1000 on 20:00 Reverse IM Pull 400-300-200-10 1-B P
1,200 3x{4 x 100 on 1:20 Pick Interval - HR 140-160 1-A S
100 1 x 100 on 2:00 Kick 1-B K C
Move Mpls Group into 1-2
120 8 x 15 on :45 Fast 5-B S C
1,000 5 x 200 on 2:06 Stroke Zone II 2 S S
500 1 x 500 on 8:00 Loco Pull or K-Swim w/fins 1-B K C
1,000 8 x 125 on 1:15 Free Zone II 2 S
"Do not let what you cannot do interfere with what you
can do." John Wooden, 10 NCAA Titles
5:51 PM 5,920 Yards - Stress Value = 124
Workout #25 - Tuesday, 27 September 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================================== === ==== ===
400 1 x 400 on 12:00 6-5-4 1-B S FR
8x300 100 K - 100 Stroke - 100 Free
Fins & Paddles - Build Stroke, Desc SC on Free
Breaststrokers will go 4x300 Kick-2up2dn-Brst w/Dolphin
6:54 AM 2,800 Yards - Stress Value = 36
Workout #28 - Tuesday, 27 September 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
Casey & David will swim this in AM
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,500 3 x 500 on 8:30 100 Streamline Kick - 10&10 - 1-B K CHO
Right - Left - Partial Catch-Up
1,500 3x{3 x 100 on 1:45 Swim w/6 beat Kick 1-B S FR
{4 x 50 on :45 Desc Time & SC 1-4 1-B S FR
600 30 x 20 on :45 u/w streamline kick 1-B K CHO
5:33 PM 4,600 Yards - Stress Value = 46
Workout #26 - Tuesday, 27 September 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================================== === ==== ===
400 1 x 400 on 12:00 6-5-4 1-B S FR
8x300 100 K - 100 Stroke - 100 Free
Fins & Paddles - Build Stroke, Desc SC on Free
Breaststrokers will go 4x300 Kick-2up2dn-Brst w/Dolphin
6:54 AM 2,800 Yards - Stress Value = 36
Workout #51 - Tuesday, 27 September 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
Casey & David will swim this in AM
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S F
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D ST
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CH
1,500 3 x 500 on 8:30 100 Streamline Kick - 10&10 - 1-B K CH
Right - Left - Partial Catch-Up
1,800 3x{4 x 100 on 1:45 Swim w/6 beat Kick 3-B S F
{4 x 50 on :45 Desc Time & SC 1-4 1-B S F
600 30 x 20 on :45 u/w streamline kick 1-B K CH
Roberto
3 x 300 IM 1-50drill/25swim; 2-25drill/50swim; 3-full
3 x 200 Descend 1-3 Free
3 x 100 Descend to Fast! Stroke
5:37 PM 4,900 Yards - Stress Value = 85
Workout #50 - Tuesday, 27 September 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
Casey & David will swim this in AM
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S F
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D ST
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CH
1,500 3 x 500 on 8:30 100 Streamline Kick - 10&10 - 1-B K CH
Right - Left - Partial Catch-Up
1,800 3x{4 x 100 on 1:45 Swim w/6 beat Kick 3-B S F
{4 x 50 on :45 Desc Time & SC 1-4 1-B S F
600 30 x 20 on :45 u/w streamline kick 1-B K CH
Roberto
3 x 300 IM 1-50drill/25swim; 2-25drill/50swim; 3-full
3 x 200 Descend 1-3 Free
3 x 100 Descend to Fast! Stroke
5:37 PM 4,900 Yards - Stress Value = 85
Workout #32 - Wednesday, 28 September 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
600 1 x 600 on 6:00 Back w/Paddles 50 Russ-100 Sw 1-B S
450 1 x 450 on 6:00 Swim every 4th 25 Fly 1-B S
300 1 x 300 on 5:00 3 Brst-1 Fly Flip Turns 1-B S
500 5 x 100 on 1:40 Kick w/fins 1-B K
400 4 x 100 on 1:35 Kick w/fins 1-B K
300 3 x 100 on 1:30 Kick w/fins 1-B K
200 2 x 100 on 1:20 Kick w/fins 1-B K
100 1 x 100 on 1:15 Kick 1-B K
1,600 8 x 200 on 2:45 1-A S
50 Drill - 25 Fly/Back/Breast - 75 Build HR 150+
If you don't take the time to do it right, you probably
won't have the time to do it over
5:30 PM 5,450 Yards - Stress Value = 70
Workout #30 - Wednesday, 28 September 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
600 1 x 600 on 9:00 Change Every 200 1-B S CHO
1,200 2 x 600 on 8:00 Pull #1 Stroke Free/ #2 KickSw 1-B K CHO
600 1 x 600 on 9:00 6 Scull - 3 Swim 1-B S CHO
400 1 x 400 on 8:00 Kick 1-B K CHO
6:45 AM 2,800 Yards - Stress Value = 28
Workout #34 - Wednesday, 28 September 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 1 x 600 on 6:00 Back w/Paddles 50 Russ-100 Sw 1-B S BK
450 1 x 450 on 6:00 Swim every 4th 25 Fly 1-B S FR
300 1 x 300 on 5:00 3 Brst-1 Fly Flip Turns 1-B S BR
500 5 x 100 on 1:40 Kick w/fins 1-B K FR
400 4 x 100 on 1:35 Kick w/fins 1-B K FR
300 3 x 100 on 1:30 Kick w/fins 1-B K FR
200 2 x 100 on 1:20 Kick w/fins 1-B K FR
100 1 x 100 on 1:15 Kick 1-B K FR
1,200 16 x 75 on 1:00 2 S IM
5:24 PM 5,050 Yards - Stress Value = 74
Workout #37 - Thursday, 29 September 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,800 6 x 300 on :30 100 Free/ 100 Drill/ 100 IM 1-B S IM
600 12 x 50 on :40 IM Order 50/ 50/ 55/ 45 1-B S IM
2,400 3 x 800 on 10:30 #1 Pull, #2 Paddles, #3 Swim 1-B P FR
or 4x600 One Each Fins & Pads
6:44 AM 4,800 Yards - Stress Value = 48
Workout #40 - Thursday, 29 September 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
1,600 1x{1 x 400 on 6:00 w/Pads-200 Strmline-200 10&10 1-B K
{1 x 400 on 6:00 w/Pads-100Strmline-100R-50Sw 1-B D
{ 100 Left - 50 Swim
{1 x 400 on 6:00 Right-Left-Catchup-Russian 1-B S
{1 x 400 on 6:00 6-Beat, Swim, Catchup, Swim 1-B S
Backstrokers
1x400 w/Pads-200 Streamline-200 10&10
1x400 w/Pads-100Strmline-100R-50Sw-.100L-50 Sw
1x400 Right-Left-Catchup-Russian
1x400 50 Right - 50 Left - 3-3-3 - Russian - Swim
Breaststrokers
1x400 100 Piston, 100 Dolphin, 100 Stm K, 100 Hands Bac
1x400 100K Hands Back; 100 StrmK; 100 4-1, 3-1, 2-1
100 25 uw recovery, 25 free
1x300 50 Piston K 50K Hands Back, 100 4-1- 3-1 2-1;
100 2up 2 under
1x400 3P-1K, 2P-1K, 1P-1K, 25 u/w brst-25 free
Butterfly
1x400 200 Fly K on back; 200 Fly K on stomach
1x300 FlyK on Stomach, uw recover, 3K-1P,
1x400 100 uw recover, 100 R, 100 L, 100 3K-1p
1 x 400 50 R, 50 L, 100 3K-1Pull, 100 3-3-3, 100 Swim
10 x 200 100K-100Sw @3 HR 150-167
5:12 PM 4,600 Yards - Stress Value = 46
Workout #38 - Thursday, 29 September 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,800 6 x 300 on :30 100 Free/ 100 Drill/ 100 IM 1-B S IM
600 12 x 50 on :40 IM Order 50/ 50/ 55/ 45 1-B S IM
2,400 3 x 800 on 10:30 #1 Pull, #2 Paddles, #3 Swim 1-B P FR
or 4x600 One Each Fins & Pads
6:44 AM 4,800 Yards - Stress Value = 48
Workout #42 - Thursday, 29 September 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
1,600 1x{1 x 400 on 6:00 w/Pads-200 Strmline-200 10&10 1-B K
{1 x 400 on 6:00 w/Pads-100Strmline-100R-50Sw 1-B D
{ 100 Left - 50 Swim
{1 x 400 on 6:00 Right-Left-Catchup-Russian 1-B S
{1 x 400 on 6:00 6-Beat, Swim, Catchup, Swim 1-B S
Backstrokers
1x400 w/Pads-200 Streamline-200 10&10
1x400 w/Pads-100Strmline-100R-50Sw-.100L-50 Sw
1x400 Right-Left-Catchup-Russian
1x400 50 Right - 50 Left - 3-3-3 - Russian - Swim
Breaststrokers
1x400 100 Piston, 100 Dolphin, 100 Stm K, 100 Hands Bac
1x400 100K Hands Back; 100 StrmK; 100 4-1, 3-1, 2-1
100 25 uw recovery, 25 free
1x300 50 Piston K 50K Hands Back, 100 4-1- 3-1 2-1;
100 2up 2 under
1x400 3P-1K, 2P-1K, 1P-1K, 25 u/w brst-25 free
Butterfly
1x400 200 Fly K on back; 200 Fly K on stomach
1x300 FlyK on Stomach, uw recover, 3K-1P,
1x400 100 uw recover, 100 R, 100 L, 100 3K-1p
1 x 400 50 R, 50 L, 100 3K-1Pull, 100 3-3-3, 100 Swim
- - - - - - - - SPlit From MIT - - - - - - -
600 6 x 100 on 6:00 Sprint 4-B S
1,200 6 x 200 on 2:00 Easy 200 inbetween 1-B S
5:31 PM 4,400 Yards - Stress Value = 86
Workout #55 - Friday, 30 September 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,600 16 x 100 on 1:20 Cruise Intervals 1-A S FR
1,800 12 x 150 on 2:00 Cruise Intervals 1-A S FR
900 12 x 75 on 1:00 Cruise Intervals 1-A S FR
5:17 PM 5,300 Yards - Stress Value = 96
Workout #59 - Friday, 30 September 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,600 16 x 100 on 1:20 Cruise Intervals 1-A S FR
1,800 12 x 150 on 2:00 Cruise Intervals 1-A S FR
900 12 x 75 on 1:00 Cruise Intervals 1-A S FR
5:17 PM 5,300 Yards - Stress Value = 96
Workout #52 - Friday, 30 September 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
800 1 x 800 on 10:00 change @200's 1-B S CHO
500 1 x 500 on 8:00 Pull/Drill stuff like yesterda 1-B D STK
1,800 18 x 100 on 1:08 or 36x50 @35; etc, long & bori 1-A S FR
6:41 AM 3,100 Yards - Stress Value = 49
Workout #57 - Friday, 30 September 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,600 16 x 100 on 1:20 Cruise Intervals 1-A S FR
1,800 12 x 150 on 2:00 Cruise Intervals 1-A S FR
900 12 x 75 on 1:00 Cruise Intervals 1-A S FR
5:17 PM 5,300 Yards - Stress Value = 96
Workout #63 - Saturday, 01 October 2005
Mid-Distance - M I T
8:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================== === ==== ===
Carthage Dryland Circuit 6x4 man teams 4 min 1:17
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 6:00 Extra 400 to re-do 1st 400 1-B S FR
500 1 x 500 on 7:00 Loco Kick-Swim fins & pads 1-B K FR
1,000 10 x 100 on 1:50 Kick-3rd person interval 1-B K FR
8:51 AM 2,900 Yards - Stress Value = 29
Workout #64 - Saturday, 01 October 2005
Mid-Distance - Minneapolis Project
8:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================== === ==== ===
Carthage Dryland Circuit 6x4 man teams 4 min 1:17
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 6:00 Extra 400 to re-do 1st 400 1-B S FR
500 1 x 500 on 7:00 Loco Kick-Swim fins & pads 1-B K FR
1,000 10 x 100 on 1:50 Kick-3rd person interval 1-B K FR
8:51 AM 2,900 Yards - Stress Value = 29
Workout #68 - Monday, 03 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================== === ==== ===
Pool Set-up for 40 Yards
Standard Warm-Up LC - - - - - - - - -
960 1x{1 x 400 on 6:00 Turn Cycle 1-B S FR
{ 4-3-2 Turn Cycle
{5 x 80 on 1:20 Stroke Drill-Build Cycle 1-B D STK
{ 1-3 40 Drill-40 Swim / 4-5 Swi
{4 x 40 on :45 Variable Sprint 1-B S CHO
240 6 x 40 on :40 1-3 Free; 4-6 Stroke 1-B S CHO
Desc SC and Time
3,840 3x{1 x 640 on 8:00 Pull 40 Russian-120 Free 1-B P FR
{4 x 160 on 2:00 or 2:10 - HR 150-165 1-A S FR
7:10 AM 5,040 Yards - Stress Value = 69
Workout #71 - Monday, 03 October 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
Lanes 3-4 Steve, Kyle, Ivan, Chris S, Jimmy, Casey
1,000 1x{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S F
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D ST
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CH
2,700 3x{1 x 300 on 3:45 #1 Pull, #2 Swim, #3 Fins&Pads 1-B S F
{4 x 150 on 2:00 IM Switch HR 155-168 1-A S I
600 8 x 75 on 1:10 Kick 1-B K CH
"Everything is simpler than you think and at the same
time more complex than you imagine." von Goethe
5:05 PM 4,300 Yards - Stress Value = 61
Workout #69 - Monday, 03 October 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================== === ==== ===
Pool Set-up for 40 Yards
Standard Warm-Up LC - - - - - - - - -
960 1x{1 x 400 on 6:00 Turn Cycle 1-B S FR
{ 4-3-2 Turn Cycle
{5 x 80 on 1:20 Stroke Drill-Build Cycle 1-B D STK
{ 1-3 40 Drill-40 Swim / 4-5 Swi
{4 x 40 on :45 Variable Sprint 1-B S CHO
240 6 x 40 on :40 1-3 Free; 4-6 Stroke 1-B S CHO
Desc SC and Time
3,840 3x{1 x 640 on 8:00 Pull 40 Russian-120 Free 1-B P FR
{4 x 160 on 2:00 or 2:10 - HR 150-165 1-A S FR
7:10 AM 5,040 Yards - Stress Value = 69
Workout #73 - Monday, 03 October 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
Lane 5: Chapman, Roberto, Jole
1,000 1x{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S F
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D ST
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CH
600 6 x 100 on 1:30 25K-75 Sw - HR 150-165 1-A S F
1,000 5 x 200 on 2:35 IM Switch - HR 160-170 2 S I
600 6 x 100 on 1:30 50K-50 Sw - HR 150-165 1-A S F
1,000 5 x 200 on 2:35 IM Switch 50-100-50 2 S I
600 6 x 100 on 1:30 50 Drill-50 Swim 1-B S F
400 8 x 50 on :45 HR 185 3-B S ST
"Everything is simpler than you think and at the same
time more complex than you imagine." von Goethe
5:27 PM 5,200 Yards - Stress Value = 116
Workout #76 - Tuesday, 04 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
960 1x{1 x 400 on 6:00 Turn Cycle 1-B S FR
{ 4-3-2 Turn Cycle
{5 x 80 on 1:20 Stroke Drill-Build Cycle 1-B D STK
{ 1-3 40 Drill-40 Swim / 4-5 Swi
{4 x 40 on :45 Variable Sprint 1-B S CHO
800 4x{3 x 40 on :35 1-Arm 1-B D FR
{1 x 80 on 1:00 Swim DPS 1-B S FR
3,000 1x{6 x 200 on 2:40 40K-200 DPS 1-B S FR
{5 x 200 on 2:30 Faster - HR 155-170 2:09-2:22 1-A S FR
{4 x 200 on 2:30 Fastest - HR 170-175 2:07-2:20 2 S FR
800 1 x 800 on 12:00 Every 4th 40 fast Fins & Pads 1-A S FIN
7:24 AM 5,560 Yards - Stress Value = 90
Workout #80 - Tuesday, 04 October 2005
Mid-Distance - M I T
4:30 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
Did not get to 1x600 50K-100Sw Fins & Pads Stk/Fr
800 1x{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{1 on 1:00 Skip the 50's
1 on 40:00 Turn Work w/Steve Crocker
1,500 12 x 125 on 1:45 Think Turns, Desc in sets of 4 1-A S
HR 155-170
500 4 x 125 on 1:45 Zone II - HR 170+ 2 S
600 1 x 600 on 8:00 50K-100Sw Fins & Pads Stk/Fr 1-B S
"I'm seeing a lot of progress there from whatever it is
I just told you." -Steve Crocker
6:06 PM 3,400 Yards - Stress Value = 59
Workout #77 - Tuesday, 04 October 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
960 1x{1 x 400 on 6:00 Turn Cycle 1-B S FR
{ 4-3-2 Turn Cycle
{5 x 80 on 1:20 Stroke Drill-Build Cycle 1-B D STK
{ 1-3 40 Drill-40 Swim / 4-5 Swi
{4 x 40 on :45 Variable Sprint 1-B S CHO
800 4x{3 x 40 on :35 1-Arm 1-B D FR
{1 x 80 on 1:00 Swim DPS 1-B S FR
3,000 1x{6 x 200 on 2:40 40K-200 DPS 1-B S FR
{5 x 200 on 2:30 Faster - HR 155-170 2:09-2:22 1-A S FR
{4 x 200 on 2:30 Fastest - HR 170-175 2:07-2:20 2 S FR
800 1 x 800 on 12:00 Every 4th 40 fast Fins & Pads 1-A S FIN
7:24 AM 5,560 Yards - Stress Value = 90
Workout #81 - Tuesday, 04 October 2005
Mid-Distance - Minneapolis Project
4:30 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
800 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{1 on 1:00 Skip the 50's
1 on 40:00 Turn Work w/Steve Crocker
1,125 9 x 125 on 1:45 Think Turns, Desc in sets of 3 1-A S
HR 155-170
600 6 x 100 on 1:50 Zone II - HR 170+ 3-B S
300 1 x 300 on 8:00 Loco K-Sw w/fins & pads 1-B S
We did not get to 4x50 3-B
"I'm seeing a lot of progress there from whatever it is
I just told you." -Steve Crocker
6:05 PM 2,825 Yards - Stress Value = 57
Workout #85 - Wednesday, 05 October 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 1 x 600 on :40 Fins u/w rec progression 1-B D FIN
3,600 3x{2 x 200 on 2:30 or 2:40 - HR 145-160 1-A S FR
{8 x 100 on 1:30 Odds 50Dr-50 Sw/ Evs Kick 1-B S CHO
You get good at what you practice.
5:12 PM 5,200 Yards - Stress Value = 64
Workout #87 - Wednesday, 05 October 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 1 x 600 on :40 Fins u/w rec progression 1-B D FIN
3,200 4x{1 x 300 on 2:30 or 2:40 - HR 145-160 1-A S FR
{5 x 100 on 1:30 Zone II Odds Fr-Evens Stk @140 2 S CHO
300 1 x 300 on 2:30 or 2:40 - HR 145-160 1-A S FR
400 8 x 50 on 1:00 free 3-B S CHO
You get good at what you practice.
5:16 PM 5,500 Yards - Stress Value = 122
Workout #90 - Thursday, 06 October 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 5x{1 x 100 on 1:50 Streamline K on Stomach 1-B K FR
{2 x 50 on :50 Kick Strong 1-B K CHO
2,100 1x{3 x 50 on :50 Drill 1-B S STK
{1 x 75 on 1:05 Fr/ 1:10 Bk/Fl/ 1:15 Br -Build 1-A S STK
{5 x 75 on :55 Fr/ 1:05 Bk/Fl/ 1:10 Br 1-A S STK
{1 x 200 on 4:00 Breast Pull 1-B P BR
{4 x 50 on :45 Drill 1-B D STK
{1 x 50 on :50 / :55/ 1:00 1-A S STK
{7 x 50 on :45 / :50/ :55 1-A S STK
{ Pull Distance Out
{1 x 300 on 4:00 50 Russian-100 Back 1-B D BK
{16 x 25 on :20 Bk/ Fr; :25 Br or Fly 1-A S STK
1,000 5 x 200 on 3:00 50K- 100 Fr DPS- 50 Stroke! 1-A S FR
5:17 PM 4,400 Yards - Stress Value = 64
Workout #92 - Thursday, 06 October 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 5x{1 x 100 on 1:50 Streamline K on Stomach 1-B K FR
{2 x 50 on :50 Kick Strong 1-B K CHO
1,625 1x{3 x 50 on :50 Drill 1-B S STK
{5 x 75 on 1:30 3-B S STK
{1 x 200 on 4:00 Breast Pull 1-B P BR
{4 x 50 on :45 Drill 1-B D STK
{8 x 50 on 1:10 1-A S STK
{1 x 300 on 4:00 50 Russian-100 Back 1-B D BK
1,400 4x{1 x 125 on 1:45 3B 3-B S CHO
{1 x 100 on 1:30 DPS 1-B S CHO
{1 x 75 on 1:15 3B 3-B S CHO
{1 x 50 on :45 DPS 1-B S CHO
400 1 x 400 on 5:00 25K- 50Sw-25 NB 1-B S CHO
5:35 PM 5,125 Yards - Stress Value = 91
Workout #96 - Friday, 07 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================ === ==== ===
400 1 x 400 on 6:00 4-3-2 1-B S FR
960 24 x 40 on :40 Every 6th Swim 1-B D FR
1-5 u/w Recovery
7-11 Right Arm Only
13-17 Left Arm Only
19-23 Russian
800 1 x 800 on 14:00 Backstroke - Every 4th Free 1-B P BK
1,800 5 x 360 on 5:00 IM-Free 1-B S IM
Stroke Count + Turns
7:07 AM 3,960 Yards - Stress Value = 40
Workout #99 - Friday, 07 October 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 6:00 RIMO-50K-25Dr-25Sw 1-B S IM
300 1 x 300 on 5:00 6 Sculls-3 Strokes 1-B D FR
600 6 x 100 on 1:25 I-A 1-A S FR
400 16 x 25 on :20 free 1-A S FR
1,600 8 x 200 on 2:35 / 2:45 Zone II - HR 170 2 S FR
400 8 x 50 on :55 Kick 1-B K CHO
5:23 PM 4,700 Yards - Stress Value = 89
Workout #97 - Friday, 07 October 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================ === ==== ===
400 1 x 400 on 6:00 4-3-2 1-B S FR
1,800 3x{3 x 40 on :40 Rnds u/w, Right, Left, Russian 1-B D FR
{3 x 160 on 2:00 40 Sw w/6-beat; 120 Free 1-A S FR
400 1 x 400 on 6:00 Backstroke - Every 4th Free 1-B P BK
1,800 5 x 360 on 5:00 IM-Free 1-A S IM
7:07 AM 4,400 Yards - Stress Value = 77
Workout #101 - Friday, 07 October 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S F
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D ST
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CH
400 1 x 400 on 6:00 RIMO-50K-25Dr-25Sw 1-B S I
300 1 x 300 on 5:00 6 Sculls-3 Strokes 1-B D F
600 6 x 100 on 1:25 I-A 1-A S F
400 16 x 25 on :20 free 1-A S F
1,600 8 x 200 on 2:35 / 2:45 Zone II - HR 170 2 S F
Pelka <2:08, Schrank <2:12, Steenrod <2:18,
Catellier <221, Staniger <223, Allen <226, Dodson 228
400 8 x 50 on :55 Kick 1-B K CH
5:23 PM 4,700 Yards - Stress Value = 89
Workout #106 - Saturday, 08 October 2005
Mid-Distance - M I T
9:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 8 x 100 on 1:30 4 K-R-L-S/4 Desc 1:20/15/10/05 1-B S FR
3,900 1x{1 x 800 on 10:00 Negative Split & Descend 1-A S FR
{1 x 200 on 3:00 Back or Fly/Free NS & Desc 1-B S STK
{1 x 400 on 5:00 Kick w/find 1-B K FR
{1 x 600 on 7:30 Negative Split & Descend 1-A S FR
{1 x 400 on 6:30 Same as 200 above 1-B S STK
{1 x 300 on 6:00 Kick w/fins 1-B K FR
{1 x 400 on 5:00 Negative SPlit & Descend 1-A S FR
{1 x 600 on 9:00 Same as 400 above 1-A S STK
{1 x 200 on 3:00 Kick w/fins 1-B K FR
20 on :40 Streamline jumps w/twist
10:41 AM 5,700 Yards - Stress Value = 81
Workout #104 - Saturday, 08 October 2005
Mid-Distance - Minneapolis Project
9:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 8 x 100 on 1:30 4 K-R-L-S/4 Desc 1:20/15/10/05 1-B S FR
3,900 1x{1 x 800 on 10:00 Negative Split & Descend 1-A S FR
{1 x 200 on 3:00 Back or Fly/Free NS & Desc 1-B S STK
{1 x 400 on 5:00 Kick w/find 1-B K FR
{1 x 600 on 7:30 Negative Split & Descend 1-A S FR
{1 x 400 on 6:30 Same as 200 above 1-B S STK
{1 x 300 on 6:00 Kick w/fins 1-B K FR
{1 x 400 on 5:00 Negative SPlit & Descend 1-A S FR
{1 x 600 on 9:00 Same as 400 above 1-A S STK
{1 x 200 on 3:00 Kick w/fins 1-B K FR
950 2x{1 x 50 on :30 Round 1 Free; Round 2 Stroke 3-B S CHO
{1 x 75 on 1:30 3-B S CHO
{1 x 100 on 2:00 3-B S CHO
{1 x 150 on 2:00 3-B S CHO
{1 x 100 on 2:00 u/w Recover Recovery 1-B D FR
1,200 2 x 600 on 9:00 100 Fr/50 Stk; Bk-Br-Fr 1-A P IM
11:05 AM 7,850 Yards - Stress Value = 137
Workout #110 - Monday, 10 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================== === ==== ===
800 1x{1 x 400 on 6:00 4-3-2 Turn Cycle 1-B S FR
{5 x 80 on 1:20 Stroke Drill-Build Cycle 1-B D STK
{ 1-3 40 Drill-40 Swim / 4-5 Swi
4,320 9 x 480 on 5:30 1-3 40 Drill-80 Swim 1-A S FR
4-6 120 Free-40 Stroke IMO
7-9 Swim w/Paddles & Fins (Strokers 120Stk-40 Fr)
7:04 AM 5,120 Yards - Stress Value = 94
Workout #114 - Monday, 10 October 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
150 10 x 15 on :50 Sprint - Odds K; Evens Stk 5-B S CHO
2,600 4x{3 x 50 on :45 Stroke Drill 1-A D STK
{5 x 100 on 1:20 Zone II - HR 170 2 S STK
300 1 x 300 on 5:00 Backstroke 1-B S BK
400 8 x 50 on :50 / :45/ :40/ :35 1-A S CHO
1,800 9 x 200 on 2:30 Zone II - Odds Fr/ Evens IM 2 S IM
5:46 PM 6,250 Yards - Stress Value = 165
Workout #111 - Monday, 10 October 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== =========================================== === ==== ===
800 1x{1 x 400 on 6:00 4-3-2 Turn Cycle 1-B S FR
{5 x 80 on 1:20 Stroke Drill-Build Cycle 1-B D STK
{ 1-3 40 Drill-40 Swim / 4-5 Swi
800 1 x 800 on 12:00 40 Drill-80 DPS-40 Stroke! 1-A S FR
3,360 7x{1 x 200 on 2:30 1-A S FR
{1 x 160 on 2:00 1-A S FR
{1 x 120 on 2:00 3-B S CHO
7:15 AM 4,960 Yards - Stress Value = 108
Workout #115 - Monday, 10 October 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
150 10 x 15 on :50 Sprint - Odds K; Evens Stk 5-B S CHO
2,600 4x{3 x 50 on :45 Stroke Drill 1-A D STK
{5 x 100 on 1:20 Zone II - HR 170 2 S STK
300 1 x 300 on 5:00 Backstroke 1-B S BK
400 8 x 50 on :50 / :45/ :40/ :35 1-A S CHO
800 8 x 100 on 2:00 Zone IIIb 3-B S IM
5:39 PM 5,250 Yards - Stress Value = 143
Workout #119 - Tuesday, 11 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================== === ==== ===
800 1 x 800 on 12:00 Change Every 4th 1-B S CHO
960 12 x 80 on 1:00 Drill 1-B D STK
Fly - 2 Under 2 Over
Back - 1 Arm & 1-Arm Russian
Breast- 2 Up 2 Dn
800 1 x 800 on 12:00 Fin+Pads Loco Back Free 1-A P BK
3,600 3x{1 x 400 on 7:00 Kick 1-A K CHO
{1 x 800 on 12:00 Loco Stroke Free 1-A S STK
Descend SC Free; Descend Stroke Time
7:39 AM 6,160 Yards - Stress Value = 106
Workout #124 - Tuesday, 11 October 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :25 Running Start/ 3pl catapult 1-B S CHO
500 1 x 500 on 8:00 Fins+Pads & Loco K-S 1-A K CHO
3,300 3x{1 x 400 on 6:00 Negative Split Every 4th Stk 1-B P FR
{1 x 100 on 1:30 1-A 1-A S CHO
{1 x 100 on 1:30 3-B 3-B S CHO
{1 x 125 on 1:45 1-a 1-A S CHO
{1 x 125 on 1:45 3-B 3-B S CHO
{1 x 100 on 1:00 Kick 1-B K CHO
{3 x 50 on :45 3-B 3-B S CHO
500 10 x 50 on :50 TBD 1-A S CHO
5:27 PM 5,300 Yards - Stress Value = 104
Workout #120 - Tuesday, 11 October 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================== === ==== ===
800 1 x 800 on 12:00 Change Every 4th 1-B S CHO
960 12 x 80 on 1:00 Drill 1-B D STK
Fly - 2 Under 2 Over
Back - 1 Arm & 1-Arm Russian
Breast- 2 Up 2 Dn
800 1 x 800 on 12:00 Fin+Pads Loco Back Free 1-A P BK
3,600 3x{1 x 400 on 7:00 Kick 1-A K CHO
{1 x 800 on 12:00 Loco Stroke Free 1-A S STK
Descend SC Free; Descend Stroke Time
7:39 AM 6,160 Yards - Stress Value = 106
Workout #125 - Tuesday, 11 October 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :25 Running Start/ 3pl catapult 1-B S CHO
500 1 x 500 on 8:00 Fins+Pads & Loco K-S 1-A K CHO
4,600 4x{1 x 400 on 6:00 Negative Split Every 4th Stk 1-B P FR
{1 x 100 on 1:30 1-A 1-A S CHO
{1 x 100 on 1:30 3-B 3-B S CHO
{1 x 125 on 1:45 1-a 1-A S CHO
{1 x 125 on 1:45 3-B 3-B S CHO
{1 x 100 on 1:00 Kick 1-B K CHO
{4 x 50 on :45 3-B 3-B S CHO
5:34 PM 6,100 Yards - Stress Value = 126
Workout #129 - Wednesday, 12 October 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ==================================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,600 4 x 400 on 5:15 Paddles 1-B P FR
50 Russian- 50 Swim - 50 1-Arm, 200 Free, 50 Stroke
1,200 4 x 300 on 4:00 100 Kick - 100 Free - 100 Stk 1-A S FR
1,000 1 x 1000 on 13:00 Fins & Paddles Desc SC x100's 1-B P FR
1,000 10 x 100 on 1:20 /1:25 Fastest youcan hold @155 1-A S FR
300 1 x 300 on 5:00 6 Scull - 3 Strokes 1-B D FR
1,000 1 x 1000 on 15:00 25 scull/kick - 25 Swim 1-B S FR
6:07 PM 7,100 Yards - Stress Value = 93
Workout #131 - Wednesday, 12 October 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,050 3x{1 x 100 on 1:30 50 1-Arm- 50 Swim 1-B K FR
{5 x 50 on 1:00 Kick ! 1-A K FR
1,200 4 x 300 on 4:00 K-Dr-Stk-50Dr-100 Free 1-A S FR
450 6 x 75 on 1:00 Fins & Pads 20K-35 Fast-20 Bk 1-B P FR
2,400 6x{1 x 100 on 1:20 Easy 1-B S CHO
{1 x 100 on 1:20 Medium 1-A S CHO
{1 x 100 on 1:20 Strong (Zone II) 2 S CHO
{1 x 100 on 1:20 Fast 3-B S CHO
{1 on 1:00 Rest
300 1 x 300 on 5:00 6 Scull - 3 Strokes 1-B D FR
6:06 PM 6,400 Yards - Stress Value = 119
Workout #134 - Thursday, 13 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================ === ==== ===
800 1 x 800 on 12:00 Change Every 200 1-B S CHO
1,800 9 x 200 on 2:30 Kick - Swim w/fins & paddles 1-A K CHO
6:37 AM 2,600 Yards - Stress Value = 44
Workout #147 - Thursday, 13 October 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
700 1 x 700 on 9:00 Pull Desc O#SC E#Time 1-A P FR
Breaststroke
2,850 3x{3 x 100 on 1:45 Drill: 3K-1P/ 2P-1K / 2up2dn 1-B D BR
{2 x 75 on 1:05 25 Dr - 50 Stroke 1-A S BR
{8 x 50 on :50 Descend 1-6 in 2's; 7-8 Free 1-A S BR
{ Zach - Odds Fast (III), Evens Easy (1A)
{1 x 100 on 2:00 Easy 1-B S FR
400 1 x 400 on 6:00 Breast Pull (Last 25 Free) 1-B P BR
.
Backstroke
3 Rounds: 300 #1 50R-100 Sw/ #2 50R-100 Sw
#3 1-Arm Russian-100 Swim
6x50 Desc x2's
2x200 @3 Neg Split (Chap 2x150 3B
- 1x500 Fr-Bk-Fr-Br-Fr After third Round
.
Butterfly
Three Rounds:3x100 25K-50 Drill-25 Fly
#1 4-Kick Fly; #2 uw recovery; #3 1-2-1-2
8x50 2 Drill 2x{3 Desc-1 DPS Free
2 x 100 @130 w/Fins
400 Pull After Third Round
.
Freestyle
2 Rounds 4x100 u/w recovery
1 x 600 75 Free-25 IMO Neg Split
10x50 1-4 Desc SC; 5-8 2@45/ 40/ 35
5:41 PM 4,950 Yards - Stress Value = 73
Workout #135 - Thursday, 13 October 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================ === ==== ===
800 1 x 800 on 12:00 Change Every 200 1-B S CHO
1,800 9 x 200 on 2:30 Kick - Swim w/fins & paddles 1-A K CHO
6:37 AM 2,600 Yards - Stress Value = 44
Workout #148 - Thursday, 13 October 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
700 1 x 700 on 9:00 Pull Desc O#SC E#Time 1-A P FR
Breaststroke
2,250 3x{3 x 100 on 1:45 Drill: 3K-1P/ 2P-1K / 2up2dn 1-B D BR
{2 x 75 on 1:05 25 Dr - 50 Stroke 1-A S BR
{2 x 50 on :50 Odds Fast 1-A S BR
{2 x 50 on :50 Evens EZ 1-B S FR
{1 x 100 on 2:00 Easy 1-B S FR
400 1 x 400 on 6:00 Breast Pull (Last 25 Free) 1-B P BR
.
5:31 PM 4,350 Yards - Stress Value = 58
Workout #139 - Friday, 14 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ====================================== === ==== ===
800 1 x 800 on 9:00 Change Every 200 1-B S FR
480 1 x 480 on 5:00 Pull Drill Stuff 1-A P CHO
1,200 6 x 200 on 3:00 40K-120 Swim-40 Stroke 1-A S FR
640 16 x 40 on :45 1-Arm Stuff 1-B D FR
6:50 AM 3,120 Yards - Stress Value = 48
Workout #144 - Friday, 14 October 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
300 1 x 300 on 5:00 6 Scull - 3 Swim 1-B D CHO
1,000 5 x 200 on 2:30 / 2:20/ 2:10 1-A S CHO
1,650 1 x 1650 on 18:00 T-18 2 S FR
800 1 x 800 on 10:00 Pull- 500 Loco Stk/Fr-300 Desc 1-B P FR
5:10 PM 4,750 Yards - Stress Value = 91
Workout #140 - Friday, 14 October 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ====================================== === ==== ===
800 1 x 800 on 9:00 Change Every 200 1-B S FR
480 1 x 480 on 5:00 Pull Drill Stuff 1-A P CHO
1,200 6 x 200 on 3:00 40K-120 Swim-40 Stroke 1-A S FR
640 16 x 40 on :45 1-Arm Stuff 1-B D FR
6:50 AM 3,120 Yards - Stress Value = 48
Workout #145 - Friday, 14 October 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
300 1 x 300 on 5:00 6 Scull - 3 Swim 1-B D CHO
1,000 5 x 200 on 2:30 / 2:20/ 2:10 1-A S CHO
1,650 1 x 1650 on 18:00 T-18 2 S FR
4:58 PM 3,950 Yards - Stress Value = 83
Workout #152 - Saturday, 15 October 2005
Mid-Distance - M I T
8:00 AM Start
Yards Set Description EGY WORK STK
====== =================================================== === ==== ===
Reeder, Catellier, Staniger, Underwood, CSteenrod,
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,350 6x{1 x 75 on 1:00 Stroke IMO 50Dr-25 Sw 1-B D IM
{3 x 50 on :40 Desc 1-3; 4-6 1-A S FR
5,250 1x{4 x 300 on 4:00 Buoy & Paddles 1-B S FR
{3 x 100 on 1:30 Stroke 25 Dr - 75 Swim 1-A S STK
{5 x 200 on 5:00 100K-100 Sw Paddles Only 1-A P FR
{3 x 150 on 2:20 25 Dr-25 Stk-50 Stk#2 1-A S IM
{6 x 150 on 2:30 Desc 1-4 Swim 1-A S FR
{3 x 200 on 2:45 IM #1K-Sw/ #2Dr-Sw/ #3 Swim 1-B S IM
{8 x 100 on 1:30 Swim w/Fins 1-A S FR
10:06 AM 7,600 Yards - Stress Value = 119
Workout #153 - Saturday, 15 October 2005
Mid-Distance - Minneapolis Project
8:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,350 6x{1 x 75 on 1:00 Stroke IMO 50Dr-25 Sw 1-B D IM
{3 x 50 on :40 Desc 1-3; 4-6 1-A S FR
500 20 x 25 on :20 3@20 1@40; Kicks @25 1-A S FR
200 1 x 200 on 10:00 Race 4-A S STK
Henry, Chap Free; Roberto Back, Zach Breast
450 1 x 450 on 6:00 100 Swim / 50 Drill 1-B S FR
300 6 x 50 on :50 HR 170+ 3-B S FR
150 10 x 15 on :50 Fast Odds K- Evens Fr 5-B S FR
100 1 x 100 on 4:00 Race 4-A S CHO
Chap Back, Jole Breast, RJC & Henry Fly
300 1 x 300 on 5:00 100 Sw - 200 6scull-3 strokes 1-B S FR
800 8 x 100 on 1:30 25K-75Sw; 50050/ 75-25/ 100 1-A S FR
100 1 x 100 on 3:00 Chap Fly, Jole & Henry Free, 4-B S CHO
9:55 AM 5,250 Yards - Stress Value = 133
Workout #157 - Monday, 17 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,200 1 x 1200 on 18:00 200 Sw - 200 40K-120Dr-40Stk 1-B S FR
4,800 3x{1 x 640 on 9:00 IM - 80 Dr-60 Stk-20 Fr 1-B S IM
{4 x 240 on 3:00 /3:10 HR ~150 1-A S FR
800 1 x 800 on 12:00 Pull Loco 1-4 K-Sw fin & Pads 1-B P FR
7:37 AM 6,800 Yards - Stress Value = 97
Workout #163 - Monday, 17 October 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
2,100 3x{1 x 300 on 5:00 IM 25Dr-50 Sw 1-B S IM
{1 x 400 on 5:30 Free #1-2 Pull; #3-4 Swim 1-A S FR
1,200 6 x 200 on 2:45 Odds Fr/ Evens IM 2 S IM
800 8 x 100 on 1:30 75K-25 Sw w/fins IMO 1-A K FIN
1,000 10 x 100 on 1:25 Zone II Odds Fr/ Evens Stk 2 S FR
600 3 x 200 on 2:25 Pull Desc 1-3 1-A P FR
6:05 PM 6,700 Yards - Stress Value = 137
Workout #158 - Monday, 17 October 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,200 1 x 1200 on 18:00 200 Sw - 200 40K-120Dr-40Stk 1-B S FR
4,800 3x{1 x 640 on 9:00 IM - 80 Dr-60 Stk-20 Fr 1-B S IM
{4 x 240 on 3:00 /3:10 HR ~150 1-A S FR
800 1 x 800 on 12:00 Pull Loco 1-4 K-Sw fin & Pads 1-B P FR
7:37 AM 6,800 Yards - Stress Value = 97
Workout #165 - Monday, 17 October 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,200 3x{1 x 200 on 2:45 IM 25Dr-25 Fr 1-B S IM
{1 x 200 on 2:30 Free #1-2 Pull; #3-4 Swim 1-A S FR
1,000 5 x 200 on 3:00 3-B 3-B S CHO
600 6 x 100 on 1:30 75K-25 Sw w/fins IMO 1-A K FIN
2,400 3x{10 x 50 on :50 Zone III - Rnd 2 Stroke 3-B S CHO
{3 x 100 on 1:25 Zone I-A 1-A S CHO
{1 on 1:45 Rest
6:02 PM 6,200 Yards - Stress Value = 158
Workout #167 - Tuesday, 18 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== =================================== === ==== ===
2,000 1 x 2000 on 30:00 1-B after weights 1-B
6:30 AM 2,000 Yards - Stress Value = 20
Workout #174 - Tuesday, 18 October 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 2 x 500 on 7:00 Loco Stk-Fr / EZ-Fast 1-A S CHO
3,000 3x{4 x 100 on 1:30 Descend 1-4 1-A S CHO
{6 x 100 on 1:40 Zone III-B 3-B S CHO
600 6 x 100 on 5:00 Sprint 4-B S CHO
6:09 PM 5,600 Yards - Stress Value = 174
Workout #170 - Tuesday, 18 October 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
800 1 x 800 on 12:00 Change Every 200 1-B S CHO
720 6 x 120 on 2:00 40 1-Arm w/Board - 80 Swim 1-B D CHO
1,920 6x{1 x 80 on 1:20 Drill 1-B S CHO
{1 x 80 on 1:20 Swim 1-A S CHO
{2 x 80 on 1:20 Fins Descend 1-A S CHO
480 1 x 480 on 6:00 Kick 1-B K CHO
7:08 AM 3,920 Yards - Stress Value = 54
Workout #173 - Tuesday, 18 October 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 8 x 75 on 1:30 Fins Swim - K Under - Swim 1-A S FIN
3,300 3x{3 x 100 on 1:30 Descend 1-3 1-A S CHO
{4 x 100 on 1:30 I-A Odds (8x100) 1-A S CHO
{4 x 100 on 1:30 3-A Evens 3-B S CHO
600 6 x 100 on 5:00 Fast Blocks 4-B S CHO
6:09 PM 5,500 Yards - Stress Value = 160
Workout #177 - Wednesday, 19 October 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 8 x 125 on 1:45 O# 50K-75 Sw/ E# 50Dr-75Sw 1-B S FR
2,000 4 x 500 on 6:30 #1 Loco u/w Rec-Swim 1-B P FR
#2 Back #3-4 Neg Split Every 4th 1 Breath
1,600 16 x 100 on 1:20 1-10 Free - 11-16 IM 1-A S FR
400 1 x 400 on 6:00 25 Breast / 25 Reverse Free 1-B P BR
5:47 PM 6,000 Yards - Stress Value = 76
Workout #179 - Wednesday, 19 October 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 2x{5 x 50 on :40 Swim 1-A S FR
{10 x 15 on :45 Sprint 5-A K CHO
600 8 x 75 on 1:05 25K-25Fr-25 Fl 1-A S CHO
2,000 10 x 200 on 2:25 Zone II - HR 170 2 S FR
400 8 x 50 on 1:00 u/w recovery 1-B D FR
1,000 8 x 125 on 1:30 75K-50 Sw 1-A S FR
5:57 PM 5,800 Yards - Stress Value = 128
Workout #185 - Thursday, 20 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ================================= === ==== ===
2,000 1 x 2000 on :30 1-B after Weights 1-B S CHO
6:01 AM 2,000 Yards - Stress Value = 20
Workout #188 - Thursday, 20 October 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
900 6 x 150 on 1:50 IM Primary Stroke K-D-S 1-A S IM
4,050 1x{1 x 200 on 3:00 Kick Stroke 100 w/board & w/o 1-B K CHO
{3 x 100 on 1:40 Dr-Sw 75-25/ 50-50/ 25-75 1-B D STK
{5 x 200 on 2:50 Stroke (Fly 50K-1004KFly-50 Fl 2 S STK
{1 x 400 on 6:00 Pull Every 4th Worst Stroke 1-A P FR
{6 x 50 on :50 Drill 1-B D STK
{6 x 125 on 1:50 Stroke (Fly 50 4Kick-75Fly) 2 S STK
{12 x 25 on :25 Kick under :20 1-A K STK
{16 x 50 on :45 Swim Every 4th Free 2 S STK
5:48 PM 5,950 Yards - Stress Value = 126
Workout #186 - Thursday, 20 October 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ==================================== === ==== ===
800 1 x 800 on 12:00 u/w Turns 1-B S CHO
1,600 8 x 200 on 2:40 100K-100 Sw (80-120) 1-A S CHO
2,700 3x{1 x 400 on 5:30 Pull 1-B P CHO
{10 x 50 on :45 Drill Stroke 1-B D CHO
7:17 AM 5,100 Yards - Stress Value = 67
Workout #190 - Thursday, 20 October 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
900 6 x 150 on 1:50 IM Primary Stroke K-D-S 1-A S IM
3,450 1x{1 x 200 on 3:00 Kick Stroke 100 w/board & w/o 1-B K CHO
{3 x 100 on 1:40 Dr-Sw 75-25/ 50-50/ 25-75 1-B D STK
{5 x 150 on 2:50 Stroke (Fly 50K-1004KFly-50 Fl 3-B S STK
{1 x 400 on 6:00 Pull Every 4th Worst Stroke 1-A P FR
{6 x 50 on :50 Drill 1-B D STK
{6 x 100 on 1:50 Stroke (Fly 50 4Kick-75Fly) 3-B S STK
{12 x 25 on :25 Kick under :20 1-A K STK
{12 x 50 on :50 Swim Every 4th Free 3-B S STK
5:46 PM 5,350 Yards - Stress Value = 128
Workout #193 - Friday, 21 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,920 8 x 240 on 3:30 1-4 40 1-Arm 80 Swim 1-B D FR
5-8 40K-200 Swim
1,920 16 x 120 on 1:35 1-4 40Dr-80 Swim; Desc in 4's 1-A S FR
2,240 7 x 320 on 4:00 Odds DPS & Descend 1-A S FR
Evens: 20 Dr-40Stk-20Free
7:26 AM 6,080 Yards - Stress Value = 102
Workout #198 - Friday, 21 October 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 3pl Catapult / Running Start 1-B S CHO
400 4 x 100 on 1:40 u/w rec/ right/ left/ russian 1-B D FR
800 1 x 800 on 12:00 Fins 50K-50 Breast 1-A D BR
300 12 x 25 on :45 Variable Sprint w/fins 5-B S CHO
1,600 16 x 100 on 1:35 Zone III 3-B S FR
900 12 x 75 on 1:00 1-Fl/Bk 2-Bk/Br 3-Br/Fr 4-FlyK 1-A S IM
5:50 PM 5,000 Yards - Stress Value = 148
Workout #194 - Friday, 21 October 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ==================================== === ==== ===
1,440 6 x 240 on 3:30 1-4 40 1-Arm 80 Swim 1-B D FR
5-8 40K-200 Swim
1,000 1 x 1000 on 15:00 Scull Work - 1-B DR STK
6:38 AM 2,440 Yards - Stress Value = 24
Workout #199 - Friday, 21 October 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 3pl Catapult / Running Start 1-B S CHO
400 4 x 100 on 1:40 u/w rec/ right/ left/ russian 1-B D FR
400 1 x 400 on 6:00 Fins 50K-50 Breast 1-A D BR
300 12 x 25 on :45 Variable Sprint w/fins 5-B S CHO
2,100 21 x 100 on 1:40 Zone II - HR 165 2 S FR
6@1:40; 5@1:35; 4@1:30; 3@1:25; 2@1:20; 1@1:15
Maintain HR as rest decreases
900 12 x 75 on 1:00 1-Fl/Bk 2-Bk/Br 3-Br/Fr 4-FlyK 1-A S IM
5:53 PM 5,100 Yards - Stress Value = 139
Workout #204 - Saturday, 22 October 2005
Mid-Distance - M I T
8:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
Whitewater Warm-Up
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 2 x 500 on 7:00 Pull #1 Loco Stk-Fr #2 DPS-Fst 1-A P FR
900 12 x 75 on 1:00 Desc in Sets of 3 1-A S FR
Throw in some stroke on one of the above rounds
600 6 x 100 on 1:10 Swim @ Zone II 2 S FR
200 1 x 200 on 4:00 u/w Recover 1-B DR FR
1 on 59:59 Breakfast 1-B
Any Extra Warm-Up You Want
900 1 x 900 on 59:59 Racing 3-A S STK
800 2 x 400 on 8:00 Easy 500 After Races 1&2 1-B S CHO
1,000 1 x 1000 on 59:59 Team Warm-Down 1-B S FR
12:23 PM 6,400 Yards - Stress Value = 140
Workout #205 - Saturday, 22 October 2005
Mid-Distance - Minneapolis Project
8:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
Whitewater Warm-Up
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 2 x 500 on 7:00 Pull #1 Loco Stk-Fr #2 DPS-Fst 1-A P FR
900 12 x 75 on 1:00 Desc in Sets of 3 1-A S FR
Throw in some stroke on one of the above rounds
600 6 x 100 on 1:10 Swim @ Zone II 2 S FR
200 1 x 200 on 4:00 u/w Recover 1-B DR FR
1 on 59:59 Breakfast 1-B
Any Extra Warm-Up You Want
900 1 x 900 on 59:59 Racing 3-A S STK
800 2 x 400 on 8:00 Easy 500 After Races 1&2 1-B S CHO
1,000 1 x 1000 on 59:59 Team Warm-Down 1-B S FR
12:23 PM 6,400 Yards - Stress Value = 140
Workout #208 - Monday, 24 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,200 1 x 1200 on 18:00 200 Free-200 Stroke 1-B S STK
2,400 2x{6 x 40 on :40 Drill 1-B D CHO
{6 x 160 on 2:20 120 Fr Descend SC; 40 Stk Bld 1-B S FR
3,200 8 x 400 on 5:15 40 Dr-80 Fr- 80 Stk - 200 Fr 1-A S FR
Can Pull #5-6
7:40 AM 6,800 Yards - Stress Value = 100
Workout #229 - Monday, 24 October 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ===================================================== === ==== ===
Had to run Geno to hospital - ran workout on the fly
3,600 2x{2 x 400 on 6:00 IM - Drill Swim Stuff 1-B S IM
{5 x 200 on 2:45 Zone II Free 2 S FR
1,800 1 x 1800 on 20:00 free 1-B S CHO
850 1 x 850 on :40 free 1-A S CHO
5:17 PM 6,250 Yards - Stress Value = 111
Workout #209 - Monday, 24 October 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
960 1x{1 x 400 on 6:00 Turn Cycle 1-B S FR
{ 4-3-2 Turn Cycle
{5 x 80 on 1:20 Stroke Drill-Build Cycle 1-B D STK
{ 1-3 40 Drill-40 Swim / 4-5 Swi
{4 x 40 on :45 Variable Sprint 1-B S CHO
480 1 x 480 on 9:00 Loco Dr-S w/fins 1-A K CHO
600 3 x 200 on 3:00 Fly- 80K- 40Dr- 80Swim 1-A S FLY
160 4 x 40 on :45 EZ-Fastt 5-B S CHO
800 4x{1 x 120 on 2:00 Free - Zone 3 3-A S CHO
{1 x 80 on 1:00 Stroke Zone 3 3-A S STK
1,800 3 x 600 on 9:00 #1 Pull; #2 40K-80 Sw; #3 F&P 1-A S FR
7:26 AM 4,800 Yards - Stress Value = 135
Workout #230 - Monday, 24 October 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ===================================================== === ==== ===
Had to run Geno to hospital - ran workout on the fly
3,600 2x{2 x 400 on 6:00 IM - Drill Swim Stuff 1-B S IM
{5 x 200 on 2:45 Zone II Free 2 S FR
1,800 1 x 1800 on 20:00 free 1-B S CHO
700 1 x 700 on :40 free 1-A S CHO
5:17 PM 6,100 Yards - Stress Value = 108
Workout #235 - Tuesday, 25 October 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 8 x 125 on 1:45 25K-50 Swim - 50 Stroke 1-A S CHO
150 10 x 15 on :50 Sprint 5-A S
2,400 12x{1 x 100 on 2:00 Drill-Swim 1-A S FR
{1 x 100 on 1:00 FAST 3-A S CHO
500 1 x 500 on 8:00 100 Kick - 100 Stroke 1-B P STK
60 4 x 15 on 1:00 Pull Fast 5-A P FR
300 4 x 75 on 5:00 From Blocks 5-B S CHO
5:59 PM 5,410 Yards - Stress Value = 175
Workout #210 - Tuesday, 25 October 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 8 x 125 on 1:45 25K-50 Swim - 50 Stroke 1-A S CHO
150 10 x 15 on :50 Sprint 5-A S
2,400 12x{1 x 100 on 2:00 Drill-Swim 1-A S FR
{1 x 100 on 1:00 FAST 3-A S CHO
500 1 x 500 on 8:00 100 Kick - 100 Stroke 1-B P STK
60 4 x 15 on 1:00 Pull Fast 5-A P FR
300 4 x 75 on 5:00 From Blocks 5-B S CHO
5:59 PM 5,410 Yards - Stress Value = 175
Workout #216 - Wednesday, 26 October 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 10 x 100 on 1:30 Kick w/fins (except breaststro 1-A K CHO
4,050 1x{6 x 75 on 1:10 1-3 50 Dr-25 Sw/ 4-6 25-50 1-B S CHO
{2 x 400 on 5:30 Stroke-Free x 100's 1-A S FR
{6 x 50 on :45 Drill 1-B D CHO
{4 x 200 on 2:40 Desc 1-4 1-A S FR
{12 x 25 on :20 IMO Every 4th Free 1-A S IM
{8 x 100 on 1:15 DPS 1-B S FR
{3 x 200 on 2:40 Desc 1-3 100 Fr-100 Stk 1-A S
5:46 PM 6,050 Yards - Stress Value = 95
Workout #217 - Wednesday, 26 October 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 10 x 100 on 1:30 Kick w/fins (except breaststro 1-A K CHO
4,050 1x{6 x 75 on 1:10 1-3 50 Dr-25 Sw/ 4-6 25-50 1-B S CHO
{2 x 400 on 5:30 Stroke-Free x 100's 1-A S FR
{6 x 50 on :45 Drill 1-B D CHO
{4 x 200 on 2:40 Desc 1-4 1-A S FR
{12 x 25 on :20 IMO Every 4th Free 1-A S IM
{8 x 100 on 1:15 DPS 1-B S FR
{3 x 200 on 2:40 Desc 100 Fr-100 Stk 1-A S CHO
5:46 PM 6,050 Yards - Stress Value = 95
Workout #221 - Thursday, 27 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================= === ==== ===
640 1 x 640 on 9:00 Every 4th Stroke 1-B S FR
960 2 x 480 on 5:15 40K-80P-40Stk - Paddles 1-A S FR
480 6 x 80 on 1:10 40 Drill - 40 Build IMO 1-A D IM
2,680 1x{6 x 200 on 2:45 IM Fr-Bk-Fr-Brst-Fr 2 S IM
{4 x 120 on 1:45 40K-80 DPS 1-B S CHO
{5 x 200 on 2:45 IM or Free (2:30) 2 S IM
800 16 x 50 on 1:00 1-Arm u/w Rec & Swim 1-B D FR
3 1-Arm; 1 Swim
7:29 AM 5,560 Yards - Stress Value = 114
Workout #222 - Thursday, 27 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== =================================== === ==== ===
Breaststroke Group - After Weights
1,800 1 x 1800 on :40 Stretch Cord Stuff 1-A
6:01 AM 1,800 Yards - Stress Value = 36
Workout #224 - Thursday, 27 October 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
Breaststrokers - MIT & Mpls
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 6 x 100 on 1:30 3k-1p/ 2k-1p/ brst/ free 1-B D BR
1,000 4 x 250 on 3:30 Pull - Last 50 Back 1-A P FR
2,850 3x{4 x 25 on :25 Kick - Under 20 1-A K BR
{4 x 25 on :25 Pull - Under 20 - Leave on Top 1-A P BR
{4 x 25 on :40 Odds 4 Pullout/Kickouts 1-A S BR
{1 x 100 on 2:00 Fast Breast 3-A S BR
{3 x 50 on :50 Drill 1-B D BR
{4 x 50 on :50 Fast Breast 3-B S BR
{1 x 200 on 3:00 Russian-Back-Russian-Back 1-B D BK
Minneapolis:
8 x 75 Odds IM Switch / Evens DPS Free
MIT:
900 9 x 100 on 1:20 Odds Free - Evens Desc IM 1-A S FR
6:05 PM 6,350 Yards - Stress Value = 124
Workout #225 - Thursday, 27 October 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
Backstrokers - MIT & Mpls
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
600 6 x 100 on 1:30 Drill x 25's (Next line) 1-B D
25 Each 3R-1Stroke/ 2R-1Stroke/ Swim/ 12.5 Spin-12.5 EZ
1,000 4 x 250 on 3:30 Pull - Last 50 Breast 1-A P
3,000 3x{6 x 25 on :25 Kick - 15m w/Breakout Stroke 1-A K
{4 x 25 on :25 Pull - Under 20 - Leave on Top 1-A P
{4 x 25 on :40 O# 3 Kicks+Spin/ E# 8K Break 1-A S
{1 x 100 on 2:00 Fast Back 3-A S
{3 x 50 on :50 6 Scull - 3 Strokes Build 1-B D
{4 x 50 on :50 Fast Backstroke 3-B S
{1 x 200 on 3:00 Russian-Back-Russian-Back 1-B D
Minneapolis:
600 8 x 75 on 1:15 O# 3B IM Switch/ E# DPS Free 3-B S
MIT:
9 x 100 Odds Fr - Evens IM Descend
6:05 PM 6,200 Yards - Stress Value = 133
Workout #237 - Friday, 28 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,200 2 x 600 on 8:30 #1 K-D-S / #2 50Stk-100 Fr 1-B S CHO
4,400 1x{1 x 800 on 12:00 IM 75K-75Dr-50 Swim DPS 1-A D IM
{5 x 80 on 1:05 Free - Descend 1-4/ 5-8 1-B S FR
{2 x 400 on 6:00 25Dr-75 Swim 1-A S IM
{8 x 50 on :50 25K- 25 Sw 1-B S FR
{4 x 200 on 3:00 IM orFr/Str-Zone II (HR 165+) 2 S IM
{8 x 50 on :50 Free 25 Russian-25 Sw 1-B S IM
{8 x 100 on 1:20 IM or Stroke - Zone II 2 S IM
1,000 2 x 500 on 7:00 #1 Loco K-S w/fins #2 Pull 1-B P FIN
7:41 AM 6,600 Yards - Stress Value = 114
Workout #243 - Friday, 28 October 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 1-B S CHO
3,400 2x{1 x 600 on 8:00 K-Dr-Sw Free/Stroke 1-B D CHO
{4 x 25 on :45 Kick Fast! 5-A K CHO
{5 x 200 on 2:30 Rnd 2 IM-Fr or Stk-Fr@2:40 2 S CHO
1,000 1 x 1000 on 16:00 TBD 1-B S CHO
900 4x{2 x 25 on :30 Kick Fast 1-A K CHO
{1 x 75 on 1:00 Fast w/fins 3-A S CHO
{1 x 100 on 2:00 free 1-B S CHO
5:59 PM 6,300 Yards - Stress Value = 126
Workout #240 - Friday, 28 October 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
1,200 2 x 600 on 8:30 #1 K-D-S / #2 50Stk-100 Fr 1-B S CHO
500 1 x 500 on 7:30 Loco K-Sw w/fins 1-B D FR
450 9 x 50 on :45 / :40/ :35 1-A S FR
300 3 x 100 on 2:00 Stroke - HR 175+ 3-B S STK
400 1 x 400 on 7:00 50 Scull - 50 Swim 1-B SC FR
300 4 x 75 on 1:30 Stroke - HR 175+ 3-B S STK
300 1 x 300 on 5:30 Pull 50Free - 50 Russian 1-B P FR
300 6 x 50 on :50 Stroke - HR 175+ 3-B S STK
600 8 x 75 on 1:10 8K 1st Turn; 6 2nd Turn 1-B S BK
7:28 AM 4,350 Yards - Stress Value = 75
Workout #244 - Friday, 28 October 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 1-B S CHO
2,300 2x{2 x 200 on 3:00 K-Dr-Sw Free/Stroke 1-A D CHO
{5 x 150 on 2:30 Rnd 2 IM-Fr or Stk-Fr@2:40 3-B S CHO
1,840 4x{4 x 15 on :45 Sprint 5-A S CHO
{3 x 50 on 1:00 Kick w/Fins 1-A S CHO
{2 x 75 on 1:00 Fast w/fins 3-A S CHO
{1 x 100 on 2:00 free 1-B S CHO
5:55 PM 5,140 Yards - Stress Value = 148
Workout #247 - Monday, 31 October 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,200 2 x 600 on 9:00 #1 Every 4th Stk IMO #2Rus-Swi 1-A S FR
2,400 8 x 300 on 4:00 100 Dr- 100 Stk- 100 Fr 1-A S FR
2,000 2x{4 x 125 on 1:35 free 1-A S FR
{1 x 500 on 7:00 Loco something 1-B S FR
7:21 AM 5,600 Yards - Stress Value = 102
Workout #251 - Monday, 31 October 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 2 x 500 on 5:00 IM-Kick-IM-Kick-Stroke x100s 1-A S IM
800 16 x 50 on :50 4 Each Stroke O# Drill, E#Swim 1-B S IM
800 8 x 100 on 1:40 K-S w/paddles 1-A K CHO
400 8 x 50 on :45 Drill/Build2! w/Fins+Pads IMO 5-B S IM
2,700 1x{6 x 100 on 1:30 Reverse IM - HR 165-170 2 S BK
{3 x 150 on 2:30 IM Switch 100-50 1-A S IM
{1 on 1:00 Extra Rest
{6 x 100 on 1:30 Reverse IM - HR 165-170 2 S BR
{3 x 150 on 2:30 Same as above 1-A S FR
{6 x 100 on 1:40 Fr-Fly - HR 170-175 2 S FLY
6:08 PM 6,700 Yards - Stress Value = 174
Workout #248 - Monday, 31 October 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,200 2 x 600 on 9:00 #1 Every 4th Stk IMO #2Rus-Swi 1-A S FR
2,000 8 x 250 on 3:30 75Dr-75Stk-100 Fr 1-A S FR
100 4 x 25 on 3:00 Scull against cordz 1-B S STK
1,000 1x{4 x 125 on 1:35 free 1-A S FR
{1 x 500 on 7:00 Loco something 1-B S FR
7:18 AM 4,300 Yards - Stress Value = 80
Workout #253 - Monday, 31 October 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 2 x 400 on 5:00 K-Stroke x100's 1-B K CHO
800 16 x 50 on :50 4 Each Stroke O# Drill, E#Fast 3-B S IM
800 8 x 100 on 1:40 K-S w/paddles 1-A K CHO
400 8 x 50 on :45 Drill/Build2! w/Fins+Pads IMO 5-B S IM
2,700 1x{6 x 100 on 1:30 Reverse IM - HR 165-170 2 S BK
{3 x 150 on 2:30 IM Switch 100-50 1-A S IM
{1 on 1:00 Extra Rest
{6 x 100 on 1:30 Reverse IM - HR 165-170 2 S BR
{3 x 150 on 2:30 Same as above 1-A S FR
{6 x 100 on 1:40 Fr-Fly - HR 170-175 2 S FLY
6:08 PM 6,500 Yards - Stress Value = 186
Workout #258 - Tuesday, 01 November 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 Open Turn - Fast Breakout 1-B S CHO
500 1 x 500 on 5:00 Pull Lungbusters 1-A P FR
200 1 x 200 on 3:00 Descend x50's 1-A S FR
600 6 x 100 on 1:30 15 sec rest - Fast HR 180 3-B S CHO
300 1 x 300 on 4:00 Loco Back-Free 1-B S BK
600 8 x 75 on 1:05 Fast HR 180 3-B S CHO
300 1 x 300 on 5:00 Loco Back-Free 1-B S CHO
500 10 x 50 on :50 Fast HR 3-B S CHO
300 1 x 300 on 4:00 Scull/Swim 1-B SC CHO
1,600 8 x 200 on 2:45 50K-50Dr-50Sw-50Fast 1-A S FR
200 4 x 50 on 3:00 Sprint from Block 4-A S CHO
6:00 PM 6,100 Yards - Stress Value = 153
Workout #259 - Tuesday, 01 November 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 Open Turn - Fast Breakout 1-B S CHO
500 1 x 500 on 5:00 Pull Lungbusters 1-A P FR
200 1 x 200 on 3:00 Descend x50's 1-A S FR
600 6 x 100 on 1:30 15 sec rest - Fast HR 180 3-B S CHO
300 1 x 300 on 4:00 Loco Back-Free 1-B S BK
600 8 x 75 on 1:05 Fast HR 180 3-B S CHO
300 1 x 300 on 5:00 Loco Back-Free 1-B S CHO
500 10 x 50 on :50 Fast HR 3-B S CHO
300 1 x 300 on 4:00 Scull/Swim 1-B SC CHO
1,600 8 x 200 on 2:45 50K-50Dr-50Sw-50Fast 1-A S FR
200 4 x 50 on 3:00 Sprint from Block 4-A S CHO
6:00 PM 6,100 Yards - Stress Value = 153
Workout #262 - Wednesday, 02 November 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 5:30 Pull - Every 4th 1-Breath 1-B P FR
800 8 x 100 on 1:10 Swim 1-A S FR
600 1 x 600 on 8:00 50K-100 Swim w/Paddles 1-B P FR
800 8 x 100 on 1:15 Swim 1-A S FR
800 1 x 800 on 10:00 150 Free-50 Stroke IMO 1-B P FR
800 8 x 100 on 1:20 50 Drill-50 Swim 1-B S FR
1,000 1 x 1000 on 14:00 Loco Kick Swim out past flags 1-B K FR
5:53 PM 6,200 Yards - Stress Value = 78
Workout #264 - Wednesday, 02 November 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
150 10 x 15 on 1:00 5 Kick - 5 Swim 5-B S CHO
400 1 x 400 on 5:30 Pull - Every 4th 1-Breath 1-B P FR
800 8 x 100 on 1:10 Swim 1-A S FR
600 1 x 600 on 8:00 50K-100 Swim w/Paddles 1-B P FR
800 8 x 100 on 1:15 Swim 1-A S FR
800 1 x 800 on 10:00 150 Free-50 Stroke IMO 1-B P FR
800 8 x 100 on 1:20 50 Drill-50 Swim 1-B S FR
5:49 PM 5,350 Yards - Stress Value = 86
Workout #268 - Thursday, 03 November 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== =================================================== === ==== ===
All Backstrokers
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
900 6 x 150 on 2:30 50K w/Vert Board - 100 Sw 1-A S FR
Sprinters will go 6x75 Vert Drill (See Breast)
4,350 3x{2 x 150 on 2:15 6 Sculls- 2 1-Arm Strokes (1ea 1-B D BK
{4 x 25 on :30 8 Kicks - Breakout+3! (E#-Spin 5-B S BK
{1 x 200 on 3:00 Broken 200 Back 3-A S BK
{ #1 75-50-25-50 #2 50-100-50 #3 75-75-50 #4 100-100
{3 x 50 on :50 5-4-3 Accellerate to 3 1-B D BK
{4 x 75 on 1:20 Fast back w/Fins 3-B S BK
{1 x 400 on 5:30 75 Free - 25 #2 Stroke 1-A S FR
5:58 PM 6,250 Yards - Stress Value = 173
Workout #271 - Friday, 04 November 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
720 1 x 720 on 13:00 40 Drill-80Free-40 Stk-80Free 1-B S FR
640 16 x 40 on :40 1 Drill-3 Swim IMO 1-A S IM
1,200 5 x 240 on 3:00 Fins 80K- 120 RL-CatchUp- 40Sw 1-B S STK
1,800 5x{1 x 160 on 2:00 IM Drill 1-B D IM
{1 x 200 on 2:40 IM +40 Free 1-A S FR
400 1 x 400 on 6:00 Pull - Breast (w/fly K)or Back 1-B P BR
1,400 7 x 200 on 2:20 Swim 1-A S FR
7:36 AM 6,160 Yards - Stress Value = 92
Workout #276 - Friday, 04 November 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
150 10 x 15 on :50 Kick-Swim / Swim-Kick 4-B K CHO
1,200 12 x 100 on 1:15 /1:20 Odds Free / Evens IM 1-A S FR
2,200 11 x 200 on 2:20 /2:25 1-5 50Stk-150 Fr; 6-11Fr 2 S FR
300 1 x 300 on 5:00 25Fly-25Bk-25Brst-75 Free 1-A S IM
1,800 12 x 150 on 1:50 or 2:00 Stroke HR 155-165 1-A S STK
1-4 Free / 5-8 Stk or IM @2:00 / 9-12 Free
5:57 PM 6,650 Yards - Stress Value = 154
Workout #273 - Friday, 04 November 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
720 1 x 720 on 13:00 40 Drill-80Free-40 Stk-80Free 1-B S FR
640 16 x 40 on :40 1 Drill-3 Swim IMO 1-A S IM
1,200 5 x 240 on 3:00 Fins 80K- 120 RL-CatchUp- 40Sw 1-B S STK
1,800 5x{1 x 160 on 2:00 IM Drill 1-B D IM
{1 x 200 on 2:40 IM +40 Free 1-A S FR
400 1 x 400 on 6:00 Pull - Breast (w/fly K)or Back 1-B P BR
1,400 7 x 200 on 2:20 Swim 1-A S FR
7:36 AM 6,160 Yards - Stress Value = 92
Workout #277 - Friday, 04 November 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
150 10 x 15 on :50 Kick-Swim / Swim-Kick 4-B K CHO
1,200 12 x 100 on 1:15 /1:20 Odds Free / Evens IM 1-A S FR
2,200 11 x 200 on 2:20 /2:25 1-5 50Stk-150 Fr; 6-11Fr 2 S FR
300 1 x 300 on 5:00 25Fly-25Bk-25Brst-75 Free 1-A S IM
1,800 12 x 150 on 1:50 or 2:00 Stroke HR 155-165 1-A S STK
1-4 Free / 5-8 Stk or IM @2:00 / 9-12 Free
5:57 PM 6,650 Yards - Stress Value = 154
Workout #281 - Saturday, 05 November 2005
Mid-Distance - M I T
8:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
Carthage vs. Hope
800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
1,200 8 x 150 on 2:00 Odds 75IM-75Fr Evens Dr-Swim 1-B S FR
600 1 x 600 on 9:00 50 Drill (u/w) 100 Swim 1-B K BK
600 6 x 100 on 1:30 Descend 1-B S CHO
200 4 x 50 on 1:00 free 1-A S CHO
Be back at 12:00 noon.
1,200 1 x 1200 on 20:00 Additional Warm-Up 1-B S CHO
400 1 x 400 on 12:00 Racing 3-A S FR
1,000 1 x 1000 on 15:00 Warm-Down 1-B S FR
9:51 AM 6,000 Yards - Stress Value = 82
Workout #282 - Saturday, 05 November 2005
Mid-Distance - Minneapolis Project
8:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
Carthage vs. Hope
800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
1,200 8 x 150 on 2:00 Odds 75IM-75Fr Evens Dr-Swim 1-B S FR
600 1 x 600 on 9:00 50 Drill (u/w) 100 Swim 1-B K BK
600 6 x 100 on 1:30 Descend 1-B S CHO
200 4 x 50 on 1:00 free 1-A S CHO
Be back at 12:00 noon.
1,200 1 x 1200 on 20:00 Additional Warm-Up 1-B S CHO
400 1 x 400 on 12:00 Racing 3-A S FR
1,000 1 x 1000 on 15:00 Warm-Down 1-B S FR
9:51 AM 6,000 Yards - Stress Value = 82
Workout #287 - Monday, 07 November 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
4,600 2x{4 x 100 on 1:30 Drill-Swim IM Order 1-A S IM
{1 x 300 on 5:30 Loco Kick-Swim 1-A P FR
{8 x 200 on 2:20 Rnd 1 Free/ Rnd 2 IM @2:30 2 S FR
100 4 x 25 on :45 SPRINT! 5-A S FR
1,650 3x{4 x 25 on :30 Scull 1-B S FR
{3 x 150 on 2:00 50Kick-100 IM 1-A S IM
5:49 PM 7,350 Yards - Stress Value = 168
Workout #290 - Monday, 07 November 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
3,400 2x{4 x 100 on 1:30 Drill-Swim IM Order 1-A S IM
{1 x 300 on 5:30 Loco Kick-Swim 1-A P FR
{5 x 200 on 2:20 Rnd 1 IM-Fr/ Rnd 10x100 @1:10+ 2 S FR
100 4 x 25 on :45 SPRINT! 5-A S FR
1,200 3x{4 x 25 on :30 Scull 1-B S FR
{2 x 150 on 2:00 50Kick-100 IM 1-A S IM
Stretch Cordz
5:29 PM 5,700 Yards - Stress Value = 123
Workout #292 - Tuesday, 08 November 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,200 1 x 1200 on 18:00 40 uw Rec - Swim 1-B S FR
3,240 3x{1 x 400 on 4:40 Pull - Descend Each Round 1-A P FR
{1 x 360 on 4:20 40 Back-80Free 1-A S FR
{1 x 320 on 4:00 Swim 1-A S FR
800 1 x 800 on 14:00 Kick - Every 4th Swim w/fins 1-B K FR
840 7x{1 x 80 on 1:00 Fast 3-B S FR
{1 x 40 on :40 EZ 1-B S CHO
7:29 AM 6,080 Yards - Stress Value = 110
Workout #296 - Tuesday, 08 November 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
200 8 x 25 on :30 Easy-Fast / Fast-Easy 5-A S CHO
800 8 x 100 on 1:30 Sw/ 25K-75Sw/ 50-50/ 75-25 1-B K CHO
1,000 5 x 200 on 3:00 Fast (Mpls EMFMF) 3-B S CHO
400 1 x 400 on 6:30 Backstroke Easy 1-B S CHO
750 5 x 150 on 2:10 Fast (Mpls EMFMF) 3-B S CHO
600 1 x 600 on 9:00 50 Scull-100 Swim 1-B S CHO
600 6 x 100 on 6:00 Blocks 4-B S CHO
6:18 PM 5,350 Yards - Stress Value = 154
Workout #294 - Tuesday, 08 November 2005
Mid-Distance - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
720 1 x 720 on 18:00 40 uw Rec - Swim 1-B S FR
1,200 6 x 200 on 3:00 40 Drill-40 Swim-40 Dr-80 Swim 1-A S FR
1,600 1 x 1600 on 24:00 TBD 1-B S FR
7:04 AM 3,520 Yards - Stress Value = 47
Workout #297 - Tuesday, 08 November 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
200 8 x 25 on :30 Easy-Fast / Fast-Easy 5-A S CHO
800 8 x 100 on 1:30 Sw/ 25K-75Sw/ 50-50/ 75-25 1-B K CHO
1,000 5 x 200 on 3:00 Fast (Mpls EMFMF) 3-B S CHO
400 1 x 400 on 6:30 Backstroke Easy 1-B S CHO
750 5 x 150 on 2:10 Fast (Mpls EMFMF) 3-B S CHO
600 1 x 600 on 9:00 50 Scull-100 Swim 1-B S CHO
500 5 x 100 on 6:00 Blocks 4-B S CHO
6:12 PM 5,250 Yards - Stress Value = 146
Workout #300 - Wednesday, 09 November 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{1 x 400 on 6:00 Same as above but 4-5-6 1-B S CHO
500 20 x 25 on :30 Odds Scull, Evens Pull 1-B SC FR
2,000 1 x 2000 on 30:00 1000 w/Fins & Paddles-1000 w/o 1-B S FR
Work on DPS - Every 5th 100 is Catch-Up
2,700 3x{1 x 400 on 6:00 100K-100Sw-100K-100 IM! 1-A S FR
{1 x 300 on 4:00 200 Fr - 100 Strong 1-A S FR
{1 x 200 on 2:40 IM Drill-Swim 1-A S FR
5:57 PM 6,400 Yards - Stress Value = 91
Workout #302 - Wednesday, 09 November 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{1 x 400 on 6:00 Same as above but 4-5-6 1-B S CHO
500 20 x 25 on :30 Odds Scull, Evens Pull 1-B SC FR
900 6 x 150 on 1:45 HR 145 Last 25/50 Stroke 1-A S FR
700 7 x 100 on 1:10 or 1:15 stk touch & go @165 2 S CHO
300 1 x 300 on 5:00 u/w recover - swim (or 1-armbk 1-B D CHO
700 7 x 100 on 1:15 Same as above 2 S CHO
750 6 x 125 on 1:45 25K-25Dr-75 DPS 1-B S CHO
5:40 PM 5,050 Yards - Stress Value = 88
Workout #306 - Thursday, 10 November 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,080 3 x 360 on 5:00 1-Dr-Sw; 2-K-Sw; 3-40Stk-80 Fr 1-B S CHO
640 16 x 40 on :40 Right/ Swim/ Left/ Swim/ Fly 1-A D FR
#16 is Reverse Free / Back
640 8 x 80 on 1:20 Breast Pull 1-B P BR
160 1 x 160 on 3:00 Kick 1-B K FR
320 8 x 40 on :40 Breast w/fins 1-A P BR
1,920 2x{1 x 320 on 4:30 IM #1 x80's; #2-3 x160's 1-A S IM
{1 x 320 on 4:00 free 1-A S FR
{1 x 320 on 4:30 120 Back-40 Free 1-A S BK
One more LC workout
7:22 AM 4,760 Yards - Stress Value = 77
Workout #310 - Thursday, 10 November 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,500 3x{4 x 50 on 1:00 /:55/:50/:45 Kick 1-A K FR
{ Round 2 - Kick :55/ :50/ :45/ :40
{1 x 300 on 4:00 Pull 1-A P FR
2,400 4x{4 x 50 on :50 Drill in Stroke 1-B D STK
{4 x 100 on 1:15 or 1:20 Stroke 1-A S FR
1,500 3x{10 x 50 on 1:00 HR 180 3-B S CHO
{1 on 2:00 Rest
5:55 PM 6,400 Yards - Stress Value = 140
Workout #309 - Thursday, 10 November 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,200 2x{4 x 50 on 1:00 /:55/:50/:45 Kick-Swim 1-A K FR
{ Round 2 - Kick :55/ :50/ :45/ :40
{2 x 200 on 3:00 Swim w/fins 1-A S FR
1,200 4 x 300 on 5:00 IM 25Dr-50Stroke / or Brst 1-A S STK
1,500 10x{1 x 50 on 1:00 25 Scull-25 Swim 1-B D CHO
{1 x 50 on 1:00 25 DPS-15y Fast-10y Easy 1-A S FR
{1 x 50 on 1:00 Fast 3-B S FR
5:31 PM 4,900 Yards - Stress Value = 93
Workout #314 - Friday, 11 November 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
800 2 x 400 on 5:30 80 Drill - 120 Swim Stk/Free 1-B D CHO
1,440 12 x 120 on 1:50 /2:00 Odds Sw, Evens K w/F&Pad 1-A S FR
480 6 x 80 on 1:10 40 Russian - 40 Back 1-B S BK
3,200 4 x 800 on 10:30 Desc 1-3 Hold 4 1-A S FR
800 1 x 800 on 12:00 40 K - 40 Sw w/Pads & Fins 1-A S FR
Start Out Under 10:00 Descend to sub-9:00
7:42 AM 6,720 Yards - Stress Value = 122
Workout #320 - Friday, 11 November 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== =========================================== === ==== ===
2,000 1 x 2000 on 30:00 Meet Warm-Up 1-B S CHO
400 1 x 400 on 10:00 Racing 4-B S CHO
1,200 1 x 1200 on 4:00 Warm-Down (Post and During 1-B S CHO
4:48 PM 3,600 Yards - Stress Value = 64
Workout #315 - Friday, 11 November 2005
Mid-Distance - Minneapolis Project
7:00 AM Start
Yards Set Description EGY WORK STK
====== ====================== === ==== ===
2,000 1 x 2000 on 30:00 free 1-B
7:30 AM 2,000 Yards - Stress Value = 20
Workout #318 - Friday, 11 November 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 16 x 50 on :45 Fr @40; Fl&Bk @45; Br @50 1-A S IM
IMO Rnd 1 Drill Swim; 2 Kick-Swim; 3-4 Swim
100 4 x 25 on 2:00 Cords 5-A S CHO
1,000 8 x 125 on 1:40 Swim - HR 160-165 2 S CHO
Can do some IM Switch
300 1 x 300 on 5:00 25 Scull - 50 Swim 1-B S CHO
400 1 x 400 on 8:00 w/fins Kick-Swim! In/Out Walls 1-A K FR
1,000 8 x 125 on 1:40 Same as Above 2 S CHO
400 1 x 400 on 6:00 TBD 1-B S CHO
50 2 x 25 on 2:00 Cords Scull 1-B S CHO
50 2 x 25 on 2:00 Cords Fast 5-A S CHO
5:48 PM 5,100 Yards - Stress Value = 107
Workout #323 - Saturday, 12 November 2005
Mid-Distance - Minneapolis Project
8:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 3 x 200 on 3:00 50 6sc3str/ 25R 25 Sw 1-B S BK
Zach 3x150 50 3K-1P; 2up2dn; 50 DPS
375 1x{1 x 75 on 2:30 10&10K 1-A S BK
{1 x 25 on :40 15m Fast 5-A S CHO
{1 x 75 on 2:30 3-2-1 1-B S BK
{1 x 50 on :40 Build Strong to Fast 5-A S BK
{1 x 75 on 1:30 Russian 1-B DR FR
{1 x 75 on 1:30 Build Strong to Fast 5-A S BK
600 1 x 600 on 6:00 Loco 1-3 Free/ Breast 1-B S BR
Jole Loco Free/Back
150 3 x 50 on :50 200 Pace -1 sec 3-A S STK
600 6 x 100 on 1:15 Desc 1-4; Hold 5-6 1-A S FR
50 2 x 25 on 1:00 Fast 25 to turn 5-A S CHO
300 1 x 300 on 5:00 Scull-type Stuff 1-B D CHO
Medley Relay Starts TiVO
9:12 AM 3,675 Yards - Stress Value = 58
Workout #326 - Sunday, 13 November 2005
Mid-Distance - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{1 x 400 on 6:00 4-5-6 1-B S CHO
1,000 1 x 1000 on 15:00 Pull Loco Stroke-Free 1-B P CHO
750 5 x 150 on 2:00 Odds Fr @1:45; Evens IM @2:00 1-A S CHO
600 1 x 600 on 8:00 1-A 1-A
4:57 PM 3,550 Yards - Stress Value = 49
Workout #329 - Monday, 14 November 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,500 3 x 500 on 7:30 #1 Fr-Bk; #2 Fr-Br x100's; 1-B S IM
#3 Fly-Free-Back-Free-Breast-Free
1,500 3 x 500 on 7:00 #1 50 1-Arm/ 75 Sw; 1-A P FR
#2 Loco Free-Stroke 4-1; #3 Fins + Paddles
3,900 2x{4 x 75 on 1:00 50 Drill - 25 Free 1-B D CHO
{6 x 150 on 2:00 3@2:00; 3@1:50 Build to last 5 1-A S FR
{5 x 150 on 1:40 /1:45 - Strong 2 S FR
200 1 x 200 on 4:00 Breast Pull (after 1st round) 1-B P BR
7:43 AM 7,100 Yards - Stress Value = 134
Workout #331 - Monday, 14 November 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 1 x 600 on 9:00 Pull Lungbusters 2 P FR
1,000 8 x 125 on 1:45 50K-75 IM w/fins & Pads 1-A S FR
120 8 x 15 on :45 Sprint ! 5-A S FR
3,200 8x{1 x 200 on 2:50 IM - Dr-Swim 1-A S IM
{1 x 200 on 2:20 Fast 3-A S FR
900 1 x 900 on 13:00 100 Fr-200 IM-200 Fr-100 IM 1-A S FR
Last 300 Pull Free
6:04 PM 6,820 Yards - Stress Value = 199
Workout #334 - Monday, 14 November 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 8 x 100 on 1:30 Odds IM / Evens K-S weak Stk 1-A S IM
Schranck, RJC, Chap odds are 150's IM
300 6 x 50 on 1:00 Desc 1-3 Free Brx4s/ 4-6 Stk 1-A S CHO
120 6 x 20 on :30 Dive Sprint 5-A S FR
180 6 x 30 on 1:30 Easy after Dive Sprint 1-B S CHO
600 3 x 200 on 2:40 Desc 1-3 1-A S FR
200 1 x 200 on 3:00 Easy TBD 1-B S CHO
200 1 x 200 on 4:00 Broken 75-50-75 3-B S STK
300 1 x 300 on 4:00 Easy TBD 1-B S CHO
100 1 x 100 on 3:00 Broken 50-50 3-B S STK
400 1 x 400 on 8:00 TBD 1-A S CHO
5:50 PM 4,200 Yards - Stress Value = 76
Workout #338 - Tuesday, 15 November 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 16 x 50 on :45 IM Order 1-4 K-S; 5-8 Dr-Sw 1-A S IM
400 1 x 400 on 7:00 K 25 Right 25 Left 50 10&10 1-B K FR
800 4 x 200 on 3:30 Scull - Pull x 25's 1-B P FR
600 1 x 600 on 9:00 Pull O# Br x3 DPS/ E# x5 Hard 1-A P FR
400 4 x 100 on 1:20 Desc 1-4 1-A S FR
600 6x{1 x 50 on :45 O# DPS / E# 500 Pace to foot 1-A S FR
{1 x 50 on :45 1-B S FR
1,000 5 x 200 on 4:00 free 4-B S CHO
500 5 x 100 on 1:00 Easy in between 200's 1-B S FR
6:08 PM 6,100 Yards - Stress Value = 152
Workout #342 - Wednesday, 16 November 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{1 x 400 on 6:00 4-5-6 1-B S CHO
2,400 4 x 600 on 8:00 #1 Fins&Pads 100 Fr-50 K 1-A P CHO
#2 100Fr-50 Stk; #3-4 Neg Split
3,000 3x{1 x 200 on 2:45 50 Scull-150 Swim 1-A S FR
{2 x 150 on 1:45 50K-50Stroke-50 Free 1-A S STK
{4 x 125 on 1:25 Desc 1-4 - Get down to 1:15ish 1-A S FR
5:30 PM 6,600 Yards - Stress Value = 120
Workout #353 - Wednesday, 16 November 2005
Mid-Distance - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 6:00 IM - 25 Dr-75 Sw 1-A S IM
Reeder 1x300 25 Dr-25K-25 Sw Back
500 1x{4 x 75 on 1:00 Descend Free 1-4 1-A S FR
{4 x 50 on :45 Desc 1; 2-4 200 Pace 3-B S STK
300 1 x 300 on 5:00 Scull-Swim 1-B K CHO
Schranck Only Next Set
600 1x{4 x 50 on :40 Pace +:02 1-A S STK
{1 x 50 on 1:00 Drill 1-B D STK
{3 x 50 on :45 Pace +:01 1-A S STK
{1 x 50 on 1:00 Drill 1-B D STK
{2 x 50 on :50 Pace -:01 1-A S STK
{1 x 50 on 1:00 Drill 1-B D STK
Reeder, RJC, Chapman do Below
300 6 x 50 on :50 25 Build to turn 25 kick EZ 1-B S STK
400 1 x 400 on 6:00 Pull, Every 4th Fast 1-A P STK
200 8 x 25 on :35 3 Fast Fly; 1 EZ 5-A S FLY
200 1 x 200 on 3:00 Scull-Swim 1-B S CHO
50 2 x 25 on :30 Cords AFAYCG 5-A S CHO
5:36 PM 3,950 Yards - Stress Value = 67
Workout #355 - Thursday, 17 November 2005
Mid-Distance - Minneapolis Project
7:00 AM Start
Yards Set Description EGY WORK STK
====== ===================== === ==== ===
1,500 1 x 1500 on 25:00 DPS 1-B
7:25 AM 1,500 Yards - Stress Value = 15
Workout #359 - Sunday, 27 November 2005
Mid-Distance - M I T
6:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
Dist & MD - Mon & Tues AM Only, No Thurs
Sprint - Tues AM Only
Tell Profs about Friday
Nathaniel, Zach, Roberto, Reeder
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
500 1 x 500 on 8:00 Loco Kick & Back 1-B K BK
2,400 8 x 300 on 4:00 Desc 1-4 Swim; 5-8 Pull 1-A S FR
Mpls Guys - No Desc DPS
1,200 3 x 400 on 6:00 IM- #1 K-S/ #2 Dr-Sw/ #3 RevIM 1-B S IM
7:19 PM 5,100 Yards - Stress Value = 75
Workout #362 - Monday, 28 November 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== =================================================== === ==== ===
400 1 x 400 on 6:00 Back 1-B S BK
300 1 x 300 on 5:00 Breast 1-B S BR
200 1 x 200 on 3:00 IM Kick 1-B K IM
100 1 x 100 on 1:30 free 1-B S FR
1,000 2 x 500 on 7:00 Fr-Stk x 100's Fr=Lungbuster 1-A P FR
2,000 16 x 125 on 1:45 75 Free-50Breast or Fly 2 S FR
1,500 5x{2 x 100 on 1:45 Kick 1-B K FR
{1 x 100 on 1:30 IM 1-A S FR
Minneapolis people coming back in stay at 1B an 1A
7:35 AM 5,500 Yards - Stress Value = 110
Workout #364 - Monday, 28 November 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
150 10 x 15 on :30 Fast 5K-5Sw 5-B S CHO
4,300 1x{4 x 50 on :45 Fly Drill 1-B D FLY
{1 x 600 on 8:00 IM - 50K-25Dr-75 Swim 1-A S IM
{3 x 100 on 2:00 Swim Strong - HR 170+ 3-A S FR
{4 x 50 on :45 Back Drill 1-B D BK
{2 x 400 on 5:20 IM 25 Dr-75 Sw 1-A S IM
{4 x 100 on 2:00 Swim Strong 3-A S FR
{4 x 50 on :50 Breast Drill 1-B D BR
{4 x 200 on 2:40 IM 1-A S IM
{6 x 100 on 1:50 Swim Strong 3-A S FR
{4 x 50 on :45 Free Drill 1-B D FR
750 10 x 75 on 1:00 Ka@s/ K HeadUp/ Sw w/pads 1-A S CHO
5:58 PM 6,200 Yards - Stress Value = 173
Workout #368 - Tuesday, 29 November 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================ === ==== ===
600 1 x 600 on 9:00 Fr-Bk-Fr-Br-Fr-Fl 1-B S IM
400 1 x 400 on 6:00 Kick Every 4th u/w 1-B K FR
1,500 6 x 250 on 3:30 Pull Breathe 7-6-5-4-3 x50's 1-A P FR
1,200 8 x 150 on 2:15 F&P - uwrec/russian/swim 1-B S FR
400 1 x 400 on 6:00 Pull Back 1-A S FR
100 4 x 25 on :05 Fast 5-A S CHO
7:11 AM 4,200 Yards - Stress Value = 64
Workout #373 - Tuesday, 29 November 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Accellerate In- Ass to Wall 1-B S CHO
250 5x{1 x 25 on :30 Easy - No Breath 1-A S CHO
{1 x 25 on :30 FAST to turn 5-B S CHO
5,000 5x{1 x 200 on 2:40 Pull; HR <160 (Desc 3x200) 1-A P FR
{ Mix strokes as desired
{2 x 200 on 2:30 HR 160-65 2 S FR
{4 x 50 on :45 15 Sec Rest - Broken 200 3-A S CHO
{1 x 200 on 4:30 Right-Swim/ Left-Swim/ 1-A S FR
5:55 PM 6,250 Yards - Stress Value = 187
Workout #375 - Monday, 05 December 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Ass-to-Wall 1-B S CHO
4,500 2x{1 x 50 on :50 Fly - Dr-Swim 1-B S FLY
{2 x 100 on 1:30 Back: Dr-Sw 1-B S BK
{3 x 150 on 2:45 Breast Dr-Sw 1-B S BR
{4 x 200 on 2:35 Free - HR 150-60 1-A S FR
{3 x 150 on 2:30 Fly/Back/Breast 1-A S IM
{3 x 100 on 1:45 Fly/Back, Back/Breast, Brst/Fr 1-A S IM
900 2x{1 x 300 on 4:30 Kick BT Flags Acc Walls 1-B K FR
{3 x 50 on 1:00 Build to fast turn - FINS 1-A S FR
6:00 PM 6,400 Yards - Stress Value = 98
Workout #379 - Tuesday, 06 December 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Butt to Wall 1-B S CHO
3,600 3x{1 x 200 on 4:00 Kick 15m u/w Every 4th 1-B K FR
{1 x 400 on 5:20 Pull Br 3-5-7-9 x100's 1-A P FR
{1 x 600 on 7:30 Every 4th Stroke IMO -Neg Sp 1-A S FR
2,700 3x{1 x 300 on 4:00 Work Turns 1-B S FR
{1 x 300 on 4:00 6 Beat Kick Last 100 1-A S FR
{1 x 300 on 4:00 Negative Split - Strong 1-A S FR
5:46 PM 7,300 Yards - Stress Value = 121
Workout #384 - Wednesday, 07 December 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 2 x 500 on 7:00 #1 K-S #2 Pull 1-B S CHO
3,000 3x{1 x 300 on 3:30 free / 4:00 Stroke 1-A S CHO
{2 x 200 on 2:15 free / 2:35 Stroke 1-A S CHO
{3 x 100 on 1:05 free / 1:15 Stroke 2 S CHO
{1 x 100 EZ after each round
1,200 24 x 50 on :45 free 1-B S CHO
5 1 Arm - 1 Swim/ 5 1-Arm Over-Under - 1 Swim
600 1 x 600 on 9:00 Pull 175 Brst - 25 Free 1-B P BR
5:53 PM 6,800 Yards - Stress Value = 107
Workout #387 - Thursday, 08 December 2005
Mid-Distance - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,600 4 x 400 on 6:00 1-Swim; 2-Kick; 3-Drill; 4-Pul 1-B P CHO
1,200 3x{3 x 100 on 1:30 Kick w/fins Desc 1-3 1-A K FIN
{4 x 25 on :30 Sprint K w/o Fins 5-A K FR
1 Round Free; 1 Round Stroke; 1 Round Choice
1,500 1x{4 x 100 on 1:30 30 Fly-20 Free 1-A S FLY
{5 x 100 on 1:25 50 Fly - 50 Free 1-A S FLY
{6 x 100 on 1:20 25 Fly - 25 Free 1-A S FLY
1,000 1 x 1000 on 15:00 Loco K-Sw w/fins & paddles 1-B K CHO
7:27 AM 5,300 Yards - Stress Value = 86
Workout #389 - Thursday, 08 December 2005
Mid-Distance - M I T
4:15 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
Breast & Fly Round
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S F
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D ST
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CH
600 4 x 150 on 2:00 K-D-Sw 1-B K F
300 12 x 25 on :30 Variable Sprint Mix Strokes 5-A S I
3,900 3x{6 x 75 on 1:20 2 Drill @1:20; 4 Desc @1:15 1-A S ST
{ Brest Drills: Zach & Chris 50 3K-1p- 25 u/w Swim
{ Ivan, Kyle, & Greg 25 Scull-25 2K-1p - 25 u/w Swim
{ Flyers: 25 1-Stroke KonSurface; 25 u/w rec; 25 4K-Fly
{1 x 50 on 1:30 Scull 1-B SC CH
{8 x 50 on :55 1 Drill @55; 3 Swim @50 1-A S ST
{ BreastDrill: 2K-1P
{ Fly Drill: 12.5 chin on surface wide finish
{1 x 50 on 1:30 Reverse Free 1-B D F
{12 x 25 on :30 breast/fly 2 S ST
{1 x 50 on 1:30 Easy 1-B S F
6:08 PM 5,800 Yards - Stress Value = 112
Workout #392 - Friday, 09 December 2005
Mid-Distance - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
Distance + RJC & Schranck
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 8 x 125 on 1:45 O# 100K-25 Sw E# 50K-75 Sw 1-B K FR
3,600 6 x 600 on 7:00 HR 135-165 Entire Set 1-A S IM
Odds Free Desc @9; Evens IM @10
#2 6x100 IM Odd#K Even#Drill
#4 3x200 IM Dr-Sw
#6 2x300 IM 50Stk-25Fr
5:15 PM 5,600 Yards - Stress Value = 92
Workout #395 - Tuesday, 27 December 2005
Mid-Distance
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 50 Drill-50 Stroke 1-B D S
{4 x 50 on 1:00 E-F, F-E, Build, DPS 1-B S C
1,200 6 x 200 on 3:00 50 1-Arm; 100 Swim; 50 Stk IMO 1-B S
400 8 x 50 on :50 / :45/ :40/ :35 5-8 Stk +;05 1-A S S
200 1 x 200 on 6:00 AFAYCG 3-B S
Record Time + 15 Sec HR, +15 Sec HR Post 60
2,400 4x{2 x 50 on 1:00 25 Russian-25 Back 1-B S
{1 x 400 on 5:30 Desc 1-4 1-A S
{1 x 100 on 2:00 25 K - 25 Brst or Fly 1-B K C
400 1 x 400 on 5:40 Paddles + Flins 1-A P
600 1 x 600 on 10:00 50K-50u/wRec- 50DPS w/fins 1-B S
9:53 AM 6,200 Meters - Stress Value = 100
Workout #398 - Tuesday, 27 December 2005
Mid-Distance
4:00 PM Start
Meters Set Description EGY WORK
====== ======================================================== === ====
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S
{4 x 50 on 1:00 Odds Ass2Wall; Evens Open T 5-A S
600 1 x 600 on 9:00 IM 100 Dr-Sw Stk-50 Fr Sw 1-A S
Next Set has Five 200's in it, 3x 150, 100, 50
Rnd 3 is Stroke/IM Using Rnd 1 Intervals
3,400 4x{1 x 200 on 2:45 / 2:40/ 2:35 - Desc Rnds + Set 1-A S
{1 x 150 on 2:05 / 2:00/ 1:55 1-A S
{5 x 100 on 1:25 / 1:20/ 1:15 2 S
200 1 x 200 on 2:30 Under 2:30 2 S
300 3 x 100 on 2:00 Strm K- Stroke for Breath 1-B S
Two Strokes to Breathe - 4-3-2-1 K on Surface not under
5:30 PM 5,500 Meters - Stress Value = 137
Workout #401 - Wednesday, 28 December 2005
Mid-Distance
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 F-E, E-F-, Build, DPS 1-A S C
1,600 1 x 1600 on 30:00 IM 100K-100Dr-200 Sw 1-A S
800 16 x 50 on 1:00 4 u/w rec; 8 FT Drag; 4 Swim 1-B S
1,000 1 x 1000 on 16:00 150 Fr-50 Brst w/Paddles 1-A S
400 4 x 100 on 2:00 50 1-Arm Russian; 50 Sw 1-B S
1,000 1 x 1000 on 18:00 Fins Kick 100 w/board 100 w/o 1-B K C
9:54 AM 5,800 Meters - Stress Value = 93
Workout #407 - Wednesday, 28 December 2005
Mid-Distance
4:00 PM Start
Meters Set Description EGY WORK STK
====== ======================= === ==== ===
2,450 1 x 2450 on :50 Clear 1-B S STK
1,100 1 x 1100 on 20:00 White 1-A S STK
1,000 1 x 1000 on 20:00 Pink 2 S STK
200 1 x 200 on 5:00 Gold 5-B S CHO
4:52 PM 4,750 Meters - Stress Value = 109
Workout #410 - Thursday, 29 December 2005
Mid-Distance
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 F-E, E-F-, Build, DPS 1-A S C
1,800 12 x 150 on 2:20 1-6 Pull 2@2:20; 1@2:40 1-A P
7-12 w/fins 2@2:20; 1@2:40
2,700 3x{3 x 100 on 1:40 free 1-B S
{3 x 100 on 2:20 Kick 1-B K C
{3 x 100 on 2:00 Stroke 1-B S S
9:42 AM 5,500 Meters - Stress Value = 82
Workout #413 - Thursday, 29 December 2005
Mid-Distance
4:00 PM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S C
1,500 1x{1 x 500 on 8:00 S-K-S-K-S w/fins+paddles 1-B P
{1 x 400 on 6:00 IM - K-Dr 1-B S
{1 x 300 on 5:00 Pull 1-B P
{1 x 200 on 3:00 Swim Last 5m fast each 25 1-B S
{4 x 25 on :30 Variable Sprint 5-A S
3,500 2x{5 x 100 on 2:00 K-S; D-S Free/ K-S; D-S Stk/KS 1-B S
{5 x 250 on 4:00 IM + 50 Stroke 2 S
5:44 PM 6,000 Meters - Stress Value = 130
Workout #417 - Friday, 30 December 2005
Mid-Distance
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 F-E, E-F-, Build, DPS 1-A S C
1,000 20 x 50 on 1:00 1-arm/ swim dps 1-B D
2,400 3 x 800 on 16:00 #1 k 100 Board 200 w/o 1-B S C
#2 Dr-Swim x100's, #3 Loco Stk-Fr
1,000 5 x 200 on 3:00 Dr-Sw stk desc 1-3 hold45 1-A S S
9:45 AM 5,400 Meters - Stress Value = 71
Workout #420 - Friday, 30 December 2005
Mid-Distance
4:00 PM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S C
800 1 x 800 on 12:00 Misc Warm-Up 1-B S C
2,000 2x{4 x 50 on :50 Desc to Racing Speed 1-A S S
{4 x 50 on :50 DPS Free 1-B S
{4 x 50 on :50 Race Pace 2 S S
{4 x 50 on :50 DPS Free 1-B S
{4 x 50 on :50 Race Pace -1 sec 3-B S S
400 1 x 400 on :40 Warm-Down 1-B S C
Paces:
Chap 31.3 Back, 29.1 Free/ Jole 35.5 Brst/ U'wood 39.4
RJC 35.2 Back, 39.3 Brst, 34.3 Fly/ Ivan 36.8
Reeder 32.8 Back/ Schranck 35.4 Fly, 33.8 Brst
C-Steenrod 40.7 Brst
5:08 PM 4,200 Meters - Stress Value = 78
Workout #423 - Saturday, 31 December 2005
Mid-Distance
7:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 F-E, E-F-, Build, DPS 1-A S C
5,600 1x{8 x 100 on 1:40 Back - 50 Russian-50 Swim 1-B S
{1 x 800 on 12:00 IM 50K-50Dr-100Sw 1-B S C
{8 x 100 on 1:45 Fly - 50 4KFly-50 Fly 1-A S C
{1 x 800 on 12:00 IM 50 Dr-150 Sw 1-A S
{8 x 100 on 1:45 50 3K 1 Pull-50 Swim 1-B S
{1 x 800 on 13:00 IM 1-A S
{8 x 100 on 1:35 Free Desc 1-4; 5-8 1-A S
8:49 AM 6,600 Meters - Stress Value = 111
Workout #426 - Sunday, 01 January 2006
Mid-Distance
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
- - - - - - - - - - Happy New Year!- - - - - - - - - -
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 50 Drill-50 Stroke 1-B D S
{4 x 50 on 1:00 E-F, F-E, Build, DPS 1-B S C
800 16 x 50 on :50 Brst P w/Dolphin K Fin+Pads 1-B P
1,800 6 x 300 on 4:45 100 K - 100 Fr - 100 Stk 1-A S
1,200 6 x 200 on 3:00 100 K - 100 Fr 1-A S
600 6 x 100 on 1:25 free 1-A S
800 16 x 50 on :50 / :45/ :40/ :35 5-8 Stk +;05 1-A S S
9:50 AM 6,200 Meters - Stress Value = 116
Workout #429 - Sunday, 01 January 2006
Mid-Distance
4:00 PM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 6-5-4 1-B S
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S C
800 16 x 50 on :50 1-8 Strm K w/4 Str Br Each 25 1-B K
9-16 25 Brst-25 Build
3,650 1x{4 x 175 on 2:30 Descend 1-4 1-A S
{1 x 250 on 4:00 50K-50Dr-100Stk-50Fr 1-B S S
{6 x 175 on 2:25 Desc 1-4; Hold 5 1-A S
{1 x 250 on 4:00 1-B S S
{8 x 175 on 2:20 free 2 S
800 4x{1 x 100 on 2:00 Kick 1-B K
{1 x 100 on 1:30 Every 1st, 2nd, 3rd, 4th Fast 5-B S C
5:42 PM 6,250 Meters - Stress Value = 171
Workout #432 - Monday, 02 January 2006
Mid-Distance
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S C
600 12 x 50 on 1:00 IMO K-D-S 1-B D
4,500 3x{2 x 400 on 6:00 #1 IM-Fr #2 Pull Neg Split 1-A S
{2 x 200 on 3:30 #1 Kick - #2 Sw Neg Split 1-B S
{3 x 100 on 1:30 Hold Under 2nd half of 200 1-A S
9:43 AM 6,100 Meters - Stress Value = 110
Workout #435 - Monday, 02 January 2006
Mid-Distance
4:00 PM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
800 1x{1 x 600 on 9:00 Choice Warm-Up 1-B S
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S C
500 1 x 500 on 8:00 Pull- Every 4th Something Else 1-B P
2,600 2x{4 x 150 on 2:20 K-Drill-DPS 1-B S S
{3 x 100 on 1:30 25 Fr- 75 Stk Desc 1-3 1-A S S
{1 x 100 on 4:00 Different Stroke 1-B S S
{3 x 50 on :50 Strong 3-A S S
{3 x 25 on :50 Odds Dive 5-A S S
{3 x 25 on :50 Evens EZ Free 1-B S S
1,000 1 x 1000 on 15:00 free 1-B S
5:33 PM 4,900 Meters - Stress Value = 90
Workout #439 - Wednesday, 04 January 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,800 3 x 600 on 8:30 #1 Every 4th 50 Stk; #3 Pull 1-B S CHO
#2 Odd Walls Kick In; Even Walls Acc In
2,700 18 x 150 on 2:00 1-6 K-D-S; 7-12 Dr-Sw; 13-18Sw 1-B S FR
2,000 1x{1 x 100 on 1:15 DPS 1-B S FR
{1 x 100 on 1:30 DPS 1-B P FR
{2 x 100 on 1:10 free 1-A S FR
{1 x 200 on 2:45 DPS 1-B P FR
{3 x 100 on 1:10 free 1-A S FR
{1 x 300 on 4:00 DPS 1-B P FR
{4 x 100 on 1:10 free 1-A S FR
{4 x 100 on 1:10 free 1-A S FR
5:46 PM 6,500 Yards - Stress Value = 78
Workout #442 - Thursday, 05 January 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ==================================================== === ==== ===
800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
900 1 x 900 on 16:00 Pull 25Br-75Fr-50Br-50Fr 1-B P BR
600 1 x 600 on 12:00 See Note Below 1-A S CHO
RJC & Chapman - 75's work kick off the wall
Underwood - underwater 25's shooting the hands
Schranck u/w Recovery Fly stuff - long & smooth
Ivan - Scull/Swim 2up 2nder / Jole - 1arm Back+Spin
2,325 3x{1 x 400 on 5:00 IM - Stk-Fr x25's 1-A S IM
{3 x 125 on 1:45 100 Free-25 Best Stroke 1-A S FR
8:17 AM 4,625 Yards - Stress Value = 75
Workout #448 - Thursday, 05 January 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 4 x 250 on 4:00 50 Fist - 200 Desc Stroke Coun 1-B S FR
500 4 x 125 on 2:00 100 Kick - 25 Swim 1-B K FR
4,600 2x{1 x 200 on 2:45 Lungbusters w/Paddles if avail 1-A P FR
{4 x 175 on 2:15 Under best in-season 200 2 S FR
{2 x 100 on 1:40 50 1-arm / 50 swim 1-B S FR
{4 x 50 on :50 Brst 2up2dn; BP 2Fly2Brst 1-B DR FR
{1 x 1000 on 14:00 Loco Stroke-Free 1-B P FR
Pull 1st 1000; Swim 2nd
8:32 AM 6,100 Yards - Stress Value = 93
Workout #445 - Thursday, 05 January 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CH
{1 x 500 on 7:00 Loco K-Sw 1-B S F
{1 x 200 on 3:00 IM 1-A S I
{1 x 50 on 1:00 1 breath each way 4-A S F
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S I
900 12 x 75 on 1:10 Fast Turns - Acc Inn/ Acc Out 1-A S CH
3,000 1x{1 x 300 on 3:45 Free 1-A S F
{3 x 200 on 3:30 100 Fly-50 Bk-25 Br-25 Fr 3-A S I
{1 x 400 on 5:00 Free 1-A S F
{3 x 200 on 3:30 25 Fly-100 Bk-50 Brst-25 Fr 3-A S I
{1 x 500 on 6:00 Free 1-A S F
{3 x 200 on 3:30 25 Fly-25 Bk-100 Brst-50 Fr 3-A S I
1,000 20 x 50 on 1:00 See Below
1 DPS-1 Fast; 1 DPS-2 Fast; 1 DPS-3Fast; 1 DPS-4 Fast
6:02 PM 6,250 Yards - Stress Value = 174
Workout #449 - Friday, 06 January 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 4 x 250 on 4:00 50 Fist - 200 Desc Stroke Coun 1-B S FR
500 4 x 125 on 2:00 100 Kick - 25 Swim 1-B K FR
4,600 2x{1 x 200 on 2:45 Lungbusters w/Paddles if avail 1-A P FR
{4 x 175 on 2:15 Under best in-season 200 2 S FR
{2 x 100 on 1:40 50 1-arm / 50 swim 1-B S FR
{4 x 50 on :50 Brst 2up2dn; BP 2Fly2Brst 1-B DR FR
{1 x 1000 on 14:00 Loco Stroke-Free 1-B P FR
Pull 1st 1000; Swim 2nd
8:32 AM 6,100 Yards - Stress Value = 93
Workout #451 - Friday, 06 January 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S IM
{1 x 400 on 6:00 IM - Kick - Drill 1-B S IM
{1 x 100 on 2:00 Fly - Dr-Build 1-A S FLY
{1 x 200 on 3:00 Swim 1-A S FR
{1 x 100 on 2:00 Breast - Dr-Build 1-A S BR
{1 x 100 on 2:00 Back 1-A S BK
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A S FR
2,000 20 x 100 on 1:25 / 1:20/ 1:15/ 1:10 Odds Free 1-A S FR
. . . . . . . . Evens Stroke +:05
400 1 x 400 on 12:00 Kick TBD 1-B K CHO
3,200 4x{1 x 200 on 5:00 Back Pull 1-A S BK
{2 x 150 on 2:30 Brst 2up2dn/2fly2br/swim flip 1-A D BR
{3 x 100 on 1:15 Free 1-A S FR
6:18 PM 6,900 Yards - Stress Value = 128
Workout #455 - Saturday, 07 January 2006
Mid-Distance
9:00 AM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1,100 1x{1 x 200 on 3:00 Back 1-B S
{1 x 100 on 1:30 Free 1-B S
{1 x 200 on 3:00 Breast 1-B S
{1 x 200 on 3:00 Fly 1-B S
{1 x 400 on 6:00 Free Relay 1-A S
500 1 x 500 on 6:00 Fr-Stroke x100's Desc Free 1-B P
1,800 2x{3 x 200 on 3:00 #1 K-Sw/ #2 Dr-Sw/ #3 Fr-Sw 1-A S
{3 x 100 on 1:20 Desc 1-3 1-A S
400 1 x 400 on 8:00 Choice Kick 1-B K
- - - - - - - - - - - - Breakfast - - - - - - - - - - -
- - - - - - - - - Carthage vs. Lawrence - - - - - - - -
500 1 x 500 on 5:00 Pre Meet Warm-Up 1-B S
450 1 x 450 on 5:00 Racing 4-B S
1,600 1 x 1600 on 15:00 Warm-Down 1-B S
10:34 AM 6,350 Yards - Stress Value = 117
Workout #458 - Monday, 09 January 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,500 3 x 500 on 7:30 #1 K-S x100's #2 S-K #3 Stk-Fr 1-A P FR
Descend Odd 100's - HR ~155
1,000 1 x 1000 on 18:00 Backstroke Pull Every 4th Brst 1-B P NK
1,600 8 x 200 on 2:45 50R-150 Sw/ 50L-150 Sw 1-A S FR
8:24 AM 5,100 Yards - Stress Value = 82
Workout #461 - Monday, 09 January 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ==================================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,440 3x{3 x 50 on :50 Drill Stroke IMO 1-B D STK
{1 x 50 on :45 free 1-B D FR
{1 x 100 on 1:20 free 1-A D FR
{1 x 150 on 1:55 free 1-A S FR
{2 x 15 on :50 Sprint 5-B S CHO
4,400 4x{1 x 400 on 5:30 IM 1-A S FR
{ #1 25Str-25Fr/ #2 K-Dr-50 Sw/ #3 75Str-25 Fr/ #4 IM
{4 x 125 on 1:45 <1:20-1:25 2 S FR
{4 x 50 on :50 HR 175+ IMO 3-B S IM
100 4 x 25 on 1:00 Sprint from Blocks stroke 5-A S IM
6:09 PM 6,940 Yards - Stress Value = 170
Workout #464 - Tuesday, 10 January 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,400 1x{1 x 400 on 6:00 6-5-4 1-B S FR
{10 x 100 on 1:40 4 Dr @1:40, 2ea@1:30-1:20-1:10 1-A S FR
4,050 3x{1 x 900 on 12:00 100 Drill-100Stk-100 Free 1-A P FR
{6 x 75 on 1:10 TiVO Turns 1-A S FR
8:22 AM 5,450 Yards - Stress Value = 105
Workout #466 - Tuesday, 10 January 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Ass2Wall 1-B S CHO
400 1 x 400 on 6:30 Breaststroke Pull w/dolphin 1-B P BR
750 1x{5 x 50 on :45 5 Breaths 1-A S FR
{4 x 50 on :50 4 Breaths 1-A S FR
{3 x 50 on :55 3 Breaths 1-A S FR
{2 x 50 on 1:00 2 Breaths 1-A S FR
{1 x 50 on 1:00 1 Breath 1-A S FR
800 8 x 100 on 2:00 HR 175+ (Stroke @2:15) 3-A S CHO
400 8 x 50 on 1:00 HR 175+ 3-A S FR
1,000 1 x 1000 on 20:00 TBD - Kick-Type stuff 1-B S CHO
300 4 x 75 on 6:00 Blocks 4-A S CHO
6:10 PM 4,650 Yards - Stress Value = 141
Workout #470 - Wednesday, 11 January 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ==================== === ==== ===
3,000 1 x 3000 on :40 free 1-B
3,200 1 x 3200 on :40 free 1-A
4:19 PM 6,200 Yards - Stress Value = 94
Workout #473 - Thursday, 12 January 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
600 1 x 600 on 9:00 100 Fr- 50Stk IMO 1-B S FR
450 1 x 450 on :40 100K-50Sw-50K-100Sw-50-100 1-B K FR
400 16 x 25 on :20 Fl-Bk-Br @20/ Fr @40 1-A S IM
1,650 11 x 150 on 3:00 w/15 Broken Mile 2 S FR
1,200 12 x 100 on 1:15 4 Fr Desc - 4 IM - 4 Fr Desc 1-A S FR
8:12 AM 4,300 Yards - Stress Value = 92
Workout #475 - Thursday, 12 January 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-A S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 3-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
1,200 8 x 150 on 2:00 150 DPS-50Bld Last 25 NB 1-A S FR
400 8 x 50 on 1:00 Odds EFFE/ Evens FEEF 5-B S CHO
2,850 3x{4 x 25 on :25 Kick Stroke <20 1-A K STK
{4 x 25 on :25 Pull <20 1-A S STK
{3 x 50 on 1:00 Drill Stroke 1-B D STK
{12 x 50 on :45 Rnd 1 Every Other Fast 3-B S STK
Round 2 Every 3rd Fast/ Round 3 Every 4th Fast
600 8 x 75 on 1:00 Fast In/out Walls 1-A S CHO
6:01 PM 6,400 Yards - Stress Value = 198
Workout #481 - Friday, 13 January 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
400 1 x 400 on 6:00 6-5-4 1-B S CHO
600 6 x 100 on 1:30 50Fr-50 Stk IMO Build 1-B S IM
900 12 x 75 on 1:00 Turn1 Fast In Turn2 StrmPastFl 1-A S FR
3,000 12 x 250 on 3:25 1-4 50k-100Dr-100 Sw 1-B S FR
5-8 100 Stk-150 Sw/ 9-12 Desc 1-4
8:14 AM 4,900 Yards - Stress Value = 58
Workout #479 - Friday, 13 January 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S IM
{1 x 400 on 6:00 IM - Kick - Drill 1-B S IM
{1 x 100 on 2:00 Fly - Dr-Build 1-A S FLY
{1 x 200 on 3:00 Swim 1-B S FR
{1 x 100 on 2:00 Breast - Dr-Build 1-B S BR
{1 x 100 on 2:00 Back 1-A S BK
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A S FR
500 1 x 500 on 7:00 Pull Negative Split 1-A P FR
500 5 x 100 on 1:15 Descend 1-4 Hold 5 2 S FR
150 3 x 50 on :40 Pace 2 S FR
500 1 x 500 on 10:00 Timed 4-B S FR
1,000 8 x 125 on 2:00 1-4 75K-50Brst / 5-8 50-75 1-B P BR
w/Paddles
5:28 PM 3,950 Yards - Stress Value = 96
Workout #484 - Saturday, 14 January 2006
Mid-Distance
7:30 AM Start
Yards Set Description EGY WORK STK
====== ======================================================== === ==== ===
600 1 x 600 on 9:00 Easy Swim & Drill 1-B S CHO
600 1 x 600 on 9:00 Pull-Every 4th 1 Breath 1-B P CHO
750 6 x 125 on 1:30 3 x 25 Drill; 50 Swim 1-B
300 1 x 300 on 5:00 Loco Kick-Drill 1-B D CHO
600 8 x 75 on 1:00 IM Switch-Build Through Turns 1-B S IM
200 8 x 25 on :40 Variable Sprint 1-A S CHO
- - - - - - - - - - - - Session 1 - - - - - - - - - - -
400 1 x 400 on :01 Racing 4-B
600 1 x 600 on :01 Warn-Down 1-B
- - - - - - - - - - - - Session 2 - - - - - - - - - - -
800 1 x 800 on :40 Swim & Drill 1-B
400 4 x 100 on 1:30 Descend 1-4 1-A
150 3 x 50 on :40 Pace Work 2
300 1 x 300 on :40 Racing 3-B
400 1 x 400 on :40 Warm-Down 1-B
600 1 x 600 on :40 Warm-Down 1-B
8:56 AM 6,700 Yards - Stress Value = 113
Workout #487 - Monday, 16 January 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
Happy Martin Luther King Day
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
"We cannot walk alone. And as we walk, we must make the
pledge that we shall march ahead. We can't turn back."
1,075 1x{1 x 200 on 2:50 IM 1-A S
{1 x 175 on 2:30 of an IM + 25 Sprint Free@30 1-A S
{1 x 150 on 2:10 of an IM + 2x25 Sprint Free@30 1-A S
{1 x 125 on 1:50 of an IM + 3x25 Sprint @30 1-A S
{1 x 100 on 1:30 of an IM + 4x25 Sprint@30 1-A S
{1 x 75 on 1:10 of an IM + 5x25 Sprint@30 1-A S
{1 x 50 on :50 Fly + 6x25 Sprint @30 1-A S
{8 x 25 on :30 Sprint 2 Each Stroke 3-A S
"In spite of the difficulties and frustrations of the
moment, I still have a dream."
4,800 1x{2 x 500 on 6:30 Freestyle Pull Neg Split 1-A P
{2 x 400 on 6:00 IM #1 Dr-Swx25's #2 Swim 1-A S
{2 x 400 on 5:00 Free Negative Split 1-A S
{2 x 300 on 4:15 IM 1-A S
{2 x 300 on 3:30 Free Negative Split 1-A S
{2 x 200 on 2:45 IM 2 S
{2 x 200 on 2:15 free 2 S
{2 x 100 on 1:20 IM 2 S
"When will you be satisfied?""
200 1 x 200 on 3:00 Free ! 3-A S
"Free at last! free at last! thank God Almighty, we are
free at last."
6:13 PM 7,600 Yards - Stress Value = 190
Workout #491 - Tuesday, 17 January 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
500 1 x 500 on 7:00 u/w Turns 1-B S FR
500 1 x 500 on 7:00 Pull Fr-Bk (PelkFl)-Fr-Br-Fr 1-B P IM
600 12 x 50 on 1:00 -55-50-45-55-50-45-40-50-45-40 1-A S FR
1,000 8 x 125 on 1:35 free - HR 165-175 <1:14 2 S FR
Zach & Kyle Move to Stretch Cords
1,200 4x{4 x 50 on :40 Drill Stroke 3K-1P; Body Roll 1-B D IM
{1 x 100 on 1:30 DPS Pull Stroke 1-B P IM
8:04 AM 3,800 Yards - Stress Value = 64
Workout #493 - Tuesday, 17 January 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{8 x 25 on :45 Running Starts 1-B S
800 4 x 200 on 3:00 50 1-Arm-100 Sw- 50 Kick 1-A D
150 6 x 25 on 1:00 Sprint Choice of Stroke 5-B S
1,200 3 x 400 on 5:30 300 Free-100 Stroke (25Dr-75Sw 1-A S
1,600 16 x 100 on 1:30 Zone III HR 180 3-B S
9-16 Choice of Stk or Free Brst & Fly @1:40; Back @1:30
1,000 1 x 1000 on 16:00 Loco K-S Fins & Paddles 1-B P
300 4 x 75 on 3:00 Blocks 4-B S
6:12 PM 6,050 Yards - Stress Value = 166
Workout #496 - Wednesday, 18 January 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ==================================================== === ==== ===
1,200 1 x 1200 on 16:00 50 K or Dr-100 Sw Mix Strokes 1-B S CHO
900 1 x 900 on 15:00 Kick w/fins 1-B K FLY
1,200 16 x 75 on 1:10 TiVO Turns 1-B S CHO
1,000 4x{2 x 50 on :50 1-Arm Back (Steve, Erik, Andy) 1-B D BK
{1 x 150 on 2:00 Backstroke DPS 1-B S BK
Roberto: 10x50 25 Free-Fly 15m kick & Back Breakout
8:10 AM 4,300 Yards - Stress Value = 43
Workout #498 - Wednesday, 18 January 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 20 x 50 on :50 Swim-K x25's fast Turn 1-B P BK
400 4 x 100 on 1:45 Drill Choice of Strokes 1-B D CHO
4,000 1x{4 x 400 on 5:30 IM - Stk/Fr x25's Flip Turns 1-A S IM
{4 x 300 on 4:00 50K-100 Swim 1-B K FR
{4 x 200 on 2:30 Pull Desc 1-4 1-A S FR
{4 x 100 on 1:20 Desc 1-4 1-A S FR
5:54 PM 6,400 Yards - Stress Value = 92
Workout #501 - Thursday, 19 January 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-B S FR
{1 x 200 on 3:00 IM Drill 1-B D IM
{1 x 50 on 1:00 1 breath each way 3-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
1,500 5 x 300 on 4:20 50K-100 Dr- 150 (Pick 3) IM 1-A S FR
1,200 12 x 100 on 1:20 Desc SC 1-4/ Time 5-8/ SC 9-12 1-A S FR
1,900 2x{1 x 200 on 3:30 Drill 1-B D CHO
{3 x 100 on 2:00 < 54 Free - HR 180+ 3-B S CHO
{3 x 50 on 1:00 25 K Arms@Side/ 25 DPS 1-B K CHO
{4 x 75 on 1:30 HR 175 - Last 25 u/w Kick 3-B S CHO
300 1 x 300 on 6:00 Easy 300 1-B D CHO
600 4x{1 x 75 on 1:00 Blocks - Fast 4-B S STK
{1 x 75 on 1:30 Kick, u/w Recovery, DPS 1-B K CHO
6:16 PM 6,850 Yards - Stress Value = 158
Workout #508 - Friday, 20 January 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ===================================================== === ==== ===
600 1 x 600 on 9:00 Every 3rd 25 Brst 3K-1P 1-B S FR
900 1 x 900 on 15:00 Pull 25Stk-50Fr-Last 25 NB 1-B P FR
1,500 12 x 125 on 1:40 1-4 25K-100 Sw Last 25 Stk 1-A S FR
5-8 50K-75Sw Last 25 Stk / 9-12 75K-50Sw Last 25 Stk
500 1 x 500 on 8:00 Pull Breathe Every 3-5 1-B P FR
1,000 20 x 50 on :45 Fast turn w/fins, Last 4 w/o 1-B S FR
8:15 AM 4,500 Yards - Stress Value = 60
Workout #510 - Friday, 20 January 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== =================================================== === ==== ===
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S IM
{1 x 400 on 6:00 IM - Kick - Drill 1-B S IM
{1 x 100 on 2:00 Fly - Dr-Build 1-A S FLY
{1 x 200 on 3:00 Swim 1-A S FR
{1 x 100 on 2:00 Breast - Dr-Build 1-A S BR
{1 x 100 on 2:00 Back 1-A S BK
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A S FR
1,200 3x{4 x 25 on :20 IMO 1-B S IM
{3 x 100 on 1:20 Pull Descend 1-A P FR
2,600 4x{1 x 125 on 1:40 Last 25 Stk - HR ~160 2 S STK
{1 x 150 on 2:00 Last 50 Stk - HR ~160 2 S STK
{1 x 175 on 2:15 Last 75 Stk - HR ~160 2 S FR
{1 x 200 on 2:35 100 Free-100 Stk - HR ~160 2 S FR
Steve & Chap - Stop after 2 1/2 Rounds (after 150)
Then 6x100 @2 - HR 180 III-A
300 1 x 300 on 6:00 25K-50 Bk 1-B S BK
1,600 16 x 100 on 1:35 1-8 Odds K-Sw/Evens K-Bk 1-A S FR
9-16 Odds K-Sw/Evens K-Brst
6:05 PM 7,000 Yards - Stress Value = 154
Workout #513 - Saturday, 21 January 2006
Mid-Distance
1:00 PM Start
Yards Set Description EGY WORK STK
====== ===================== === ==== ===
Wheaton Meet
2,500 1 x 2500 on :40 Swim 1-B S CHO
800 1 x 800 on :40 Racing 3-B S CHO
1,000 1 x 1000 on :40 free 1-A S CHO
1:07 PM 4,300 Yards - Stress Value = 77
Workout #516 - Monday, 23 January 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== =========================================== === ==== ===
500 1 x 500 on 5:00 Fr-Bk-Fr-Brst-Fr 1-B S CHO
800 8 x 100 on 1:20 I've forgotten 1-B P CHO
1,800 9 x 200 on 2:40 HR 155 - 2Free, 1RevIM w/15 1-A S FR
1,500 1 x 1500 on 22:00 Pull type stuff 1-A P CHO
8:08 AM 4,600 Yards - Stress Value = 79
Workout #519 - Monday, 23 January 2006
Mid-Distance
4:30 PM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,350 3 x 450 on 5:30 75Fr25Fly100Fr50Bk125Fr75Br 1-A S IM
1,800 8 x 225 on 2:35 / 2:45 - HR 155-168 2 S FR
1,000 1 x 1000 on 15:00 Loco Russian&Bk - Free Paddles 1-B P FR
90 6 x 15 on 1:00 free 5-B S CHO
800 1x{4 x 150 on 2:45 Hard - Fr or Fr/Stk 3-B S CHO
{4 x 50 on 4:00 Fast - Fr or Stroke 4-B S CHO
90 6 x 15 on 1:00 free 5-B S CHO
6:29 PM 6,130 Yards - Stress Value = 163
Workout #523 - Tuesday, 24 January 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================== === ==== ===
900 1 x 900 on 14:00 100 Free - 50 Kick 1-B S CHO
4,200 6x{1 x 400 on 5:30 Pull - Negative Split 1-A P FR
{ 1-3 Desc Paddles & Buoy / 4-6 Desc Fins + Paddles
{3 x 100 on 1:30 #1 K-S/ #2 Dr-Sw/ #3 Stk-Fr 1-B S CHO
8:16 AM 5,100 Yards - Stress Value = 75
Workout #525 - Tuesday, 24 January 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,950 3x{4 x 50 on 1:00 Stroke Drill 1-B D STK
{3 x 150 on 1:50 IM Switch Fl/Bk/Br, Bk/Br/Fr, 1-A S IM
600 3 x 200 on 3:00 Best Stroke or IM 3-B S STK
400 2 x 200 on 3:00 DPS (Evens) 1-B S CHO
Odds 3-B; Evens DPS
500 1 x 500 on 8:00 Swim-Kick x100's 1-B K FR
1,200 8x{1 x 100 on 1:20 Swim as 6x150 100 Tech-50 Race 1-B S CHO
{1 x 50 on :40 See Above 3-B S CHO
5:48 PM 5,650 Yards - Stress Value = 100
Workout #529 - Wednesday, 25 January 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
900 6 x 150 on 2:30 25K-50Dr-75 Build 1-B S CHO
1,800 3 x 600 on 8:00 #1 Pad+Buoy #2Pad #3Pad+Fins 1-A P FR
1,200 3 x 400 on 5:30 IM 25Dr-50Stk-25Fr 1-A S IM
1,200 6 x 200 on 2:25 AFAYCG w/ HR <160 1-A S FR
5:49 PM 6,100 Yards - Stress Value = 103
Workout #534 - Thursday, 26 January 2006
Mid-Distance
3:00 PM Start
Yards Set Description EGY WORK STK
====== ======================================== === ==== ===
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 w/fins+board 100K-100 Sw 1-A S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 3-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
400 16 x 25 on :35 1-Arm Scull - Opp Arm Out 1-B SC CHO
800 4 x 200 on 2:35 Pull Desc 1-4 1-A P CHO
Mix in some stroke
1,500 1x{3 x 125 on 2:30 3-B 3-B S CHO
{3 x 100 on 2:00 free 3-B S CHO
{3 x 75 on 1:20 3-B 3-B S CHO
{3 x 50 on 1:00 3-B 3-B S CHO
{2 x 100 on 2:00 3-B 3-B S CHO
{2 x 75 on 1:20 3-B 3-B S CHO
{2 x 50 on 1:00 3-B 3-B S CHO
800 1 x 800 on 12:00 TBD 1-A S CHO
400 4x{ 16 x 25 Variable Sprint
{1 x 25 on :30 Fast 3-A S FR
{1 x 25 on :30 Build 3-B S FR
{1 x 50 on :30 Easy 1-B S FR
4:39 PM 5,250 Yards - Stress Value = 134
Workout #540 - Friday, 27 January 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
Kyle, Casey & Fisher? Join MD
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 8 x 100 on 1:30 fly 1-A S FLY
400 2x{1 x 100 on 2:00 Kick 1-B K CHO
{4 x 25 on :40 Kick Sprint 5-B K CHO
400 4 x 100 on 1:15 Descend down to 1:00 1-A S FR
1,800 6 x 300 on 3:30 Hold 3:00's, if you miss, pull 2 S FR
120 8 x 15 on 1:00 Phast 5-B S CHO
1,200 1x{1 x 200 on 4:00 Kick 1-B K CHO
{4 x 100 on 1:20 Desc 1-4 - Stroke 1-A S FR
{1 x 200 on 4:00 Kick 1-B K CHO
{4 x 100 on 1:20 Hold from above 1-A S FR
8:42 AM 5,720 Yards - Stress Value = 148
Workout #543 - Friday, 27 January 2006
Mid-Distance
3:00 PM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S IM
{1 x 400 on 6:00 IM - Kick - Drill 1-B S IM
{1 x 100 on 2:00 Fly - Dr-Build 1-A S FLY
{1 x 200 on 3:00 Swim 1-A S FR
{1 x 100 on 2:00 Breast - Dr-Build 1-A S BR
{1 x 100 on 2:00 Back 1-A S BK
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A S FR
800 8 x 100 on 1:30 Backstroke 1-A S BK
500 20 x 25 on :20 / :40 IMO 1-A S IM
1,750 1x{1 x 250 on 3:00 Hold <2:40 1-A S FR
{1 x 125 on 1:35 100 Free - 25 Stroke 1-A S FR
{1 x 250 on 2:55 Hold <2:38 1-A S FR
{2 x 125 on 1:35 75 Free - 50 Stroke 1-A S FR
{1 x 250 on 2:50 Hold <2:36 1-A S FR
{3 x 125 on 1:35 50 Free - 75 Stroke 1-A S FR
{1 x 250 on 2:45 Hold <2:34 1-A S FR
90 6 x 15 on 1:00 Power Racks 5-B S CHO
4:15 PM 4,440 Yards - Stress Value = 92
Workout #548 - Saturday, 28 January 2006
Mid-Distance
10:30 AM Start
Yards Set Description EGY WORK STK
====== ========================== === ==== ===
1,100 1x{1 x 200 on 3:00 Back 1-B S BK
{1 x 100 on 1:30 Free 1-B S FR
{1 x 200 on 3:00 Breast 1-B S BR
{1 x 200 on 3:00 Fly 1-B S FLY
{1 x 400 on 6:00 Free Relay 1-A S FR
2,200 1 x 2200 on :40 1-A 1-A S FR
400 1 x 400 on :40 Racing 4-B S CHO
1,200 1 x 1200 on :40 Warm-Down 1-B S CHO
10:56 AM 4,900 Yards - Stress Value = 103
Workout #551 - Sunday, 29 January 2006
Mid-Distance
11:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
600 1 x 600 on 9:00 u/w Recovery every 4th Str Arm 1-B S FR
400 1 x 400 on 6:00 Back Pull Every 4th Russian 1-B P BK
400 8 x 50 on :40 Kick 2 Each Stroke 1-B K IM
800 4 x 200 on 3:00 Desc 1-4 1-B S FR
11:39 AM 2,200 Yards - Stress Value = 22
Workout #555 - Monday, 30 January 2006
Mid-Distance
3:00 PM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
Chapman & Schranck Went 4100 w/Distance this AM
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,200 1x{4 x 125 on 1:45 Descend Free or IM 1-A S FR
{4 x 100 on 1:00 Descend Free or Stroke 1-A S STK
{4 x 75 on 1:00 Descend 3-B S CHO
300 1x{1 x 200 on 4:00 Kick 1-B K CHO
{4 x 25 on :35 Kick Fast 1-A K CHO
675 3x{1 x 75 on 1:00 Build 1-A S CHO
{3 x 50 on :40 Hold Pace 3-B S CHO
300 1x{1 x 200 on 3:00 Pull 1-B P CHO
{4 x 25 on :30 Pull Fast n/b 3-B P CHO
3 on :30 Starts
Pads 6 x 200 on 4:00 25K-125DPS-50!
150 1 x 150 on 24:00 1-B K CHO
750 1 x 750 on :01 free 1-A S FR
300 1 x 300 on :40 free 4-B S
300 12 x 25 on :50 Fast Turns 1-A S FR
4:44 PM 4,975 Yards - Stress Value = 119
Workout #558 - Tuesday, 31 January 2006
Mid-Distance
3:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Ass2Wall 1-B S CHO
800 2 x 400 on 5:00 100 u/w Rec-100Sw-50Russ-50Sw 1-A D FR
600 1 x 600 on 14:00 50K-100Sw-75K-75Sw w/fin 1-A S FIN
1,000 5 x 200 on 2:20 <2:05; HR ~165 2 S CHO
400 1 x 400 on 7:30 Pull, Every 4th Breast 1-A P FR
120 8 x 15 on :45 Fast! - IMO 5-B S CHO
800 8 x 100 on 1:20 <1:15; HR ~165 2 S CHO
600 1 x 600 on 25:00 Stroke-specific type work 1-A S STK
12 x 50 IM order x4's #1 Stk 2-4 Descend
120 8 x 15 on :45 Fast! - Choice K-P-Sw-Stk? 5-B S CHO
5:03 PM 5,440 Yards - Stress Value = 140
Workout #561 - Wednesday, 01 February 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================== === ==== ===
1,800 1 x 1800 on 24:00 On the House 1-B S CHO
7:24 AM 1,800 Yards - Stress Value = 18
Workout #579 - Monday, 06 February 2006
Mid-Distance
3:45 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 5:00 Pull Negative Split 1-A P FR
400 1 x 400 on 5:00 Swim Last 25 Stroke 1-A S FR
800 8 x 100 on 1:20 free - Medium Pace, HR <160 1-A S FR
600 12 x 50 on :50 6 IMO - 6 Free 1-B S IM
300 3 x 100 on 1:30 Strong HR ~165 IM Switch 2 S FR
200 1 x 200 on 3:00 Esay 1-B S FR
100 2 x 50 on :50 28's to turn 2 S FR
500 1 x 500 on 8:00 Long DPS 1-A S FR
1 on :40 Andy & Bryan + 800-1000?
5:06 PM 4,300 Yards - Stress Value = 72
Workout #581 - Monday, 20 February 2006
Mid-Distance
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
900 1 x 900 on 16:00 Kick-Drill-Swim Mid300 Stroke 1-B S CHO
2,700 1x{3 x 400 on 5:15 Pull Every 4th Stroke IMO 1-A P CHO
{3 x 300 on 4:00 Swim 1-A S FR
{3 x 200 on 4:00 Kick Descend 1-3 1-B K FR
6:58 AM 3,600 Yards - Stress Value = 57
Workout #585 - Monday, 20 February 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 4 x 100 on 2:00 Kick Descend 1-A K CHO
400 8 x 50 on :40 Pull 1-A P FR
2,900 1x{8 x 200 on 2:45 Stk-Free IMO Zone II - HR ~170 2 S FRM
{1 x 400 on 6:00 Pull - every 4th Russian 1-A P FR
{4 x 25 on 1:00 Sprint 5-B S CHO
{4 x 200 on 3:00 Zone III - HR ~180 3-B S FR
Pelka will go 4 x 250 @3:00 Zone II
100 4 x 25 on 1:00 Sprint 5-B S CHO
800 4 x 200 on 3:00 IM Drill Swim 1-B D IM
5:54 PM 5,600 Yards - Stress Value = 146
Workout #587 - Tuesday, 21 February 2006
Mid-Distance
3:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 3 x 200 on 3:30 100 Kick - 100 Back 1-B K BK
3,200 2x{6 x 50 on :50 1 Drill - 2 Build 1-A S CHO
{4 x 125 on 1:30 free 2 S FR
{2 x 175 on 2:15 IM (-25 Fly) 2 S FR
{2 x 225 on 2:40 free 2 S FR
1,000 2 x 500 on 6:30 #1 Drill-Swim/ #2 Stk-Free 1-B P CHO
200 4 x 50 on 5:00 Fast - Relay Start Style? 5-B S CHO
600 3 x 200 on 3:00 Reverse IM 1-A S IM
5:15 PM 6,600 Yards - Stress Value = 152
Workout #591 - Wednesday, 22 February 2006
Mid-Distance
6:00 AM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
1,000 4 x 250 on :10 50K-200 Dr/Swim Mix Strokes 1-B S CHO
1,000 8 x 125 on 1:15 25 Drill-50Bk-50Brst 1-A S BK
2,100 1x{1 x 500 on 6:30 Pull DPS 1-B P FR
{4 x 100 on 1:15 Desc 1-4 1-A S FR
{1 x 500 on 6:30 Pull DPS 1-B P FR
{5 x 100 on 1:15 Hold from Above 1-A S FR
{8 x 25 on :40 Piston K + Head Up Fly 1-A D FLY
6:45 AM 4,100 Yards - Stress Value = 62
Workout #593 - Wednesday, 22 February 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 4 x 150 on :15 Hard 3-B S CHO
1,000 1 x 1000 on :40 free 1-B S CHO
2,000 2 x 1000 on :40 Something Else 1-A S CHO
750 3x{3 x 50 on :15 Hard 3-B S CHO
{1 x 100 on 1:30 easy 1-B S CHO
4:49 PM 5,350 Yards - Stress Value = 105
Workout #596 - Thursday, 23 February 2006
Mid-Distance
3:15 PM Start
Yards Set Description EGY WORK STK
====== ======================================= === ==== ===
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-A S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 3-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
400 1 x 400 on 5:00 Pull Strong 1-A P FR
400 1 x 400 on 6:00 Kick Strong w/fins 1-A K CHO
60 4 x 15 on 1:00 Sprint 5-B S CHO
1,200 12 x 100 on 1:15 / 1:20 Free & Stroke 1-A S FRM
100 4 x 25 on 1:20 Sprint 5-B S CHO
400 1 x 400 on 8:00 Backstroke Swim 1-B S BK
100 2 x 50 on 5:00 Sprint 5-B S CHO
1,800 1 x 1800 on 20:00 TBD 1-A S CHO
5:05 PM 5,810 Yards - Stress Value = 137
Workout #601 - Friday, 24 February 2006
Mid-Distance
3:45 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
Chapman + Pelka (Pelka goes 150's)
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S IM
{1 x 400 on 6:00 IM - Kick - Drill 1-B S IM
{1 x 100 on 2:00 Fly - Dr-Build 1-A S FLY
{1 x 200 on 3:00 Swim 1-A S FR
{1 x 100 on 2:00 Breast - Dr-Build 1-A S BR
{1 x 100 on 2:00 Back 1-A S BK
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A S FR
400 4 x 100 on 1:15 / 1:45 Sw w/Pads & Kick 1-A K CHO
4,400 1x{4 x 125 on 1:40 75 free - 50 Stk- HR 165 1-A S FR
{3 x 100 on 1:40 HARD-Stk (1:50) or Free HR 180 3-B S FR
{6 x 125 on 1:40 Same - 75 Free- 50 Stk#2 1-A S FR
{3 x 100 on 1:35 Same 3-B S FIN
{8 x 125 on 1:40 Same - 75 Free- 50 Stk#3 1-A S FR
{3 x 100 on 1:35 Same 3-B S FR
{10 x 125 on 1:35 Free 1-A S FR
5:16 PM 6,100 Yards - Stress Value = 134
Workout #603 - Saturday, 25 February 2006
Mid-Distance
8:30 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1 on 30:00 Cardio 1-B
1,100 1x{1 x 200 on 3:00 Back 1-B S BK
{1 x 100 on 1:30 Free 1-B S FR
{1 x 200 on 3:00 Breast 1-B S BR
{1 x 200 on 3:00 Fly 1-B S FLY
{1 x 400 on 6:00 (16 x 25 Variable Sprint) 5-B S FR
1,800 3x{6 x 50 on :50 Individual Drills 1-B D STK
{3 x 100 on 1:30 Stroke Desc SC+Time 1-A S STK
600 6 x 100 on 1:40 Kick w/board 1-B K CHO
2,200 11 x 200 on 2:20 Zone II Middle 3-4 Stroke@2:30 2 S FR
10:28 AM 5,700 Yards - Stress Value = 154
Workout #607 - Monday, 27 February 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ================================ === ==== ===
600 1 x 600 on :40 Choice 1-B S FR
600 1 x 600 on :40 Russian Pull Work 1-B P DRY
200 1 x 200 on 3:00 Kick 1-B K CHO
100 4 x 25 on :30 Kick ! 5-B K CHO
2,100 1x{2 x 200 on 2:30 Back 1-B S BK
{4 x 25 on :30 Fly ! 5-B S FLY
{2 x 200 on 2:30 back 1-B S BK
{4 x 25 on :30 Back ! 5-B S BK
{2 x 200 on 2:30 bACK 1-B S BK
{4 x 25 on :30 Breast! 5-B S BR
{3 x 200 on 3:00 IM 1-A 1-A S IM
7:45 AM 3,600 Yards - Stress Value = 86
Workout #608 - Monday, 27 February 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
500 1 x 500 on 7:00 Rev Loco 4-1 K & Sw w/fins+pad 1-A S FIN
Increase Speed as you go along.
2,350 1x{8 x 100 on 3:00 Drill-Swim 1-B S CHO
{4 x 200 on 2:40 Swim 1-A S STK
{5 x 150 on 2:30 IM Swim 3-B S CHO
500 1 x 500 on 8:00 TBD 1-B S CHO
5:39 PM 4,350 Yards - Stress Value = 79
Workout #611 - Tuesday, 28 February 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
500 2x{3 x 50 on :50 Kick Descend 1-B K FR
{1 x 100 on 2:00 K-Dominated Swim 1-A S FR
1,000 10 x 100 on 1:50 1:40/1:50 - VO2 - HR 180 3-B S FR
600 1 x 600 on 9:00 Pull Back Every 4th Free/Fly 1-B P BK
2,000 5 x 400 on 4:30 free 2 S CHO
200 4 x 50 on :50 free 5-B S CHO
5:44 PM 5,300 Yards - Stress Value = 147
Workout #624 - Wednesday, 01 March 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ==================== === ==== ===
1,100 1 x 1100 on :40 free 1-B
1,100 1 x 1100 on :40 free 1-A
7:04 AM 2,200 Yards - Stress Value = 33
Workout #613 - Wednesday, 01 March 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,200 1 x 1200 on 18:00 free 1-B S CHO
1,200 12 x 100 on 2:00 Zone III 3-B S CHO
1,100 11 x 100 on 1:20 Zone I-a HR 160 1-A S CHO
5:33 PM 4,500 Yards - Stress Value = 92
Workout #617 - Thursday, 02 March 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================ === ==== ===
Zach + Chapman
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-A S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 1-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
2,100 3x{1 x 400 on 5:00 Desc SC x100's 1-A S FR
{1 x 200 on 4:00 Kick - Chap Every 4th 8Kicks 1-A K FR
{ Zach Kick 25 Fly - 50 Breast - 25 Free
{4 x 25 on :45 #1 Breakout/#2 15y/#3 20y/#425 3-B S CHO
1,200 8 x 150 on 1:40 Odd: 50Fly-25Bk-25Br-50 Free 1-A S IM
Evens Free
5:28 PM 4,650 Yards - Stress Value = 96
Workout #620 - Friday, 03 March 2006
Mid-Distance
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
600 1 x 600 on 12:00 Choice 1-B S CHO
2,400 3x{1 x 400 on 5:00 Pull 1-A P FR
{4 x 100 on 1:10 Last 25 Fly Rnd1@1:15; 3@1:05 1-A S FR
7:43 AM 3,000 Yards - Stress Value = 54
Workout #622 - Friday, 03 March 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 16 x 50 on :45 IMO 1-A S IM
800 4 x 200 on 2:40 100 Free - 100 Back ! Zone III 3-B S FIN
200 1 x 200 on 3:00 Kick 1-B K CHO
100 4 x 25 on :30 Kick ! 5-B K CHO
400 1 x 400 on 6:00 DPS 1-B P CHO
1,200 24 x 50 on 1:00 8@1:00, 8@1:10, 8@1:20 3-B S CHO
800 8 x 100 on 1:10 Fins + Pads <1:01 HR <150 1-A P FR
5:52 PM 5,300 Yards - Stress Value = 140
Workout #628 - Saturday, 04 March 2006
Mid-Distance
9:00 AM Start
Yards Set Description EGY WORK STK
====== ====================================== === ==== ===
1,100 1x{1 x 200 on 3:00 Back 1-B S BK
{1 x 100 on 1:30 Free 1-B S FR
{1 x 200 on 3:00 Breast 1-B S BR
{1 x 200 on 3:00 Fly 1-B S FLY
{1 x 400 on 6:00 Free Relay 1-A S FR
300 4 x 75 on 1:00 IM Switch (Fly-Back) 1-A S FR
2,100 7x{1 x 200 on 2:20 Free (Stroke 2:30) 2 S FR
{1 x 100 on 1:10 Free (Stroke 1:15) 2 S FR
400 1 x 400 on 7:00 Pull Reverse IM 1-A P IM
300 4 x 75 on 1:00 IM Switch (Back-Breast) 1-A S FR
225 3 x 75 on 5:00 (50-75-100) 5-B S CHO
300 4 x 75 on 1:00 IM Switch (Breast-Free) 1-A S IM
10:28 AM 4,725 Yards - Stress Value = 131
Workout #631 - Sunday, 05 March 2006
Mid-Distance
9:00 AM Start
Yards Set Description EGY WORK STK
====== ============================ === ==== ===
2,000 1 x 2000 on :40 On the house 1-B
9:01 AM 2,000 Yards - Stress Value = 20
Workout #635 - Monday, 06 March 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 6:00 Pull - Every 4th Breast 1-A P FR
400 2 x 200 on 3:00 Descend 1-4 (Hold through 4 1-A S FR
800 4 x 200 on 3:00 Modified IM 25-75-75-25 3-B S CHO
200 1 x 200 on 5:00 Back EZ 1-B S CHO
150 10 x 15 on 1:00 Sprint 5-B S CHO
900 9 x 100 on 3:00 K-D/ D-S IMO 1-B D IM
600 12 x 50 on :50 Build Through Turns 1-A S CHO
6:00 PM 4,450 Yards - Stress Value = 99
Workout #642 - Wednesday, 08 March 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
2,000 2x{1 x 400 on 5:00 Free 1-A S FR
{1 x 300 on 3:50 Free-Back x75's 1-A S BK
{1 x 200 on 2:40 Free-Breast x50's 1-A S BR
{1 x 100 on 1:20 Free-Fly x25's 1-A S FLY
1,000 5x{1 x 50 on :50 Descend 1-4 1-B S CHO
{1 x 50 on :50 Strong 1-A S CHO
{1 x 50 on :50 Hard 3-B S CHO
{1 x 50 on :50 Hard 3-B S CHO
50 2 x 25 on :01 Pulled by cord 5-A S CHO
5:20 PM 4,050 Yards - Stress Value = 79
Workout #645 - Thursday, 09 March 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-A S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 3-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
200 8 x 25 on 1:00 Sprint - Odds K- Evens Swim 5-B S CHO
800 1 x 800 on 12:00 Pull 200Bk 100 Russian 100 Fr 1-B P FR
200 8 x 25 on 1:00 Odds 12.5 Spin / Evens Anchor 1-A S BK
600 1 x 600 on 9:00 Fins 150 Back-50Free 1-A S FR
120 8 x 15 on :40 Widths Kick 5-B K BK
5:28 PM 3,270 Yards - Stress Value = 88
Workout #648 - Friday, 10 March 2006
Mid-Distance
2:00 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
Chap & Zach
REMINDER: Timing Tonight @5:40- Practice Tomorrow @2:00
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S
{1 x 400 on 6:00 IM - Kick - Drill 1-B S
{1 x 100 on 2:00 Fly - Dr-Build 1-A S
{1 x 200 on 3:00 Swim 1-A S
{1 x 100 on 2:00 Breast - Dr-Build 1-A S
{1 x 100 on 2:00 Back 1-A S
{8 x 25 on :40 No Breath 1-A S
200 4 x 50 on :50 Odds Build to turn @25 1-A S
Evens - Three Breaths
200 1 x 200 on 4:00 6 Sculls+3 Strokes w/Buoy 1-B S
3x Back-Brst Relay Starts - Yesterday FOUR relays were
DQ'ed at Nationals. We won't be one of them!
200 1 x 200 on 4:00 Reverse IM Swim EZ 1-B S
800 8 x 100 on 1:20 Chap: Evens Fr- Odds IM Switch 1-A S
Zach: 9 x 50 Odds IM @45 Switch, Evens Free @40 instead
900 3x{1 x 200 on 2:15 free - Good Turns 1-A S
{1 x 100 on 2:15 Stroke or Free @Zone III 3-B S
500 1 x 500 on 7:00 Pull Mix-In 200 Drill or Strok 1-B P
3:20 PM 4,100 Yards - Stress Value = 73
Workout #652 - Wednesday, 19 April 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
400 1 x 400 on 6:00 15 perfect turns 1-B S CHO
.
900 3x{1 x 200 on 4:00 Kick - Choice of strokes 1-B K CHO
{4 x 25 on :30 Free Kick-Streamline Past Flag 1-B K FR
.
2,550 3x{4 x 25 on :10 Single-Arm Scull 1-B SC CHO
{1 x 300 on 4:00 Swim HR <150 1-B S CHO
{1 x 300 on 4:00 HR 155-170 1-A S CHO
{1 x 150 on 2:00 Loco Russian-Back 25-25-50-50 1-B D BK
.
1,200 3x{8 x 50 on :40 free
600 12 x 50 on :55 Kick - Free/Back 1-B K BK
5:42 PM 5,650 Yards - Stress Value = 53
Workout #655 - Monday, 24 April 2006
Mid-Distance
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
400 1x{1 x 400 on 6:00 6- 5- 4 Turns 1-B S FR
400 4 x 100 on 2:00 Kick Descend 1-A K CHO
400 8 x 50 on :40 Pull 1-A P FR
2,700 1x{8 x 200 on 2:45 IM - Free @ HR 150~ 1-A S FRM
{1 x 400 on 6:00 Pull - every 4th Russian or Bk 1-B P FR
{4 x 25 on 1:00 Sprint 5-B S CHO
{4 x 150 on 2:20 HR 160~ 2 S FR
100 4 x 25 on 1:00 Sprint 5-B S CHO
Next Set is 1 Each Round
1,800 4x{1 x 50 on 1:00 Kick Swim 1-B K FR
{1 x 100 on 1:30 Drill-Swim 1-B S CHO
{2 x 150 on 1:50 100 Free - 50 Fast Stroke 1-A S CHO
5:56 PM 5,800 Yards - Stress Value = 128
Workout #21 - Monday, 26 September 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK S
====== ======================================================= === ==== =
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D S
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S C
1,000 1 x 1000 on 20:00 Reverse IM Pull 400-300-200-10 1-B P
1,200 3x{4 x 100 on 1:20 Pick Interval - HR 140-160 1-A S
100 1 x 100 on 2:00 Kick 1-B K C
Move Mpls Group into 1-2
2,000 8 x 250 on 3:30 1-B D
Odds: Stroke 50 Drill-50 Swim-50 Drill-100 Swim
Evens: Free 25 uw rec-50Swim-50-1-Arm-125 Build
50 Single Arm - 125 Build
120 8 x 15 on 1:00 Odds Kick !; Evens Swim ! 5-B K C
"Do not let what you cannot do interfere with what you
can do." John Wooden, 10 NCAA Championships
5:50 PM 5,420 Yards - Stress Value = 79
Workout #23 - Monday, 26 September 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK S
====== ======================================================= === ==== =
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D S
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S C
1,000 1 x 1000 on 20:00 Reverse IM Pull 400-300-200-10 1-B P
1,200 3x{4 x 100 on 1:20 Pick Interval - HR 140-160 1-A S
100 1 x 100 on 2:00 Kick 1-B K C
Move Mpls Group into 1-2
120 8 x 15 on :45 Fast 5-B S C
1,000 5 x 200 on 2:06 Stroke Zone II 2 S S
500 1 x 500 on 8:00 Loco Pull or K-Swim w/fins 1-B K C
1,000 8 x 125 on 1:15 Free Zone II 2 S
"Do not let what you cannot do interfere with what you
can do." John Wooden, 10 NCAA Titles
5:51 PM 5,920 Yards - Stress Value = 124
Workout #29 - Tuesday, 27 September 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
Casey & David will swim this in AM
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S F
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D ST
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CH
1,500 3 x 500 on 8:30 100 Streamline Kick - 10&10 - 1-B K CH
Right - Left - Partial Catch-Up
1,500 3x{3 x 100 on 1:45 Swim w/6 beat Kick 1-B S F
{4 x 50 on :45 Desc Time & SC 1-4 1-B S F
600 30 x 20 on :45 u/w streamline kick 1-B K CH
Roberto
3 x 300 IM 1-50drill/25swim; 2-25drill/50swim; 3-full
3 x 200 Descend 1-3 Free
3 x 100 Descend to Fast! Stroke
5:32 PM 4,600 Yards - Stress Value = 46
Workout #33 - Wednesday, 28 September 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
600 1 x 600 on 6:00 Back w/Paddles 50 Russ-100 Sw 1-B S
450 1 x 450 on 6:00 Swim every 4th 25 Fly 1-B S
300 1 x 300 on 5:00 3 Brst-1 Fly Flip Turns 1-B S
500 5 x 100 on 1:40 Kick w/fins 1-B K
400 4 x 100 on 1:35 Kick w/fins 1-B K
300 3 x 100 on 1:30 Kick w/fins 1-B K
200 2 x 100 on 1:20 Kick w/fins 1-B K
100 1 x 100 on 1:15 Kick 1-B K
1,600 8 x 200 on 2:45 1-A S
50 Drill - 25 Fly/Back/Breast - 75 Build HR 150+
If you don't take the time to do it right, you probably
won't have the time to do it over
5:30 PM 5,450 Yards - Stress Value = 70
Workout #35 - Wednesday, 28 September 2005
Sprint - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 1 x 600 on 6:00 Back w/Paddles 50 Russ-100 Sw 1-B S BK
450 1 x 450 on 6:00 Swim every 4th 25 Fly 1-B S FR
300 1 x 300 on 5:00 3 Brst-1 Fly Flip Turns 1-B S BR
500 5 x 100 on 1:40 Kick w/fins 1-B K FR
400 4 x 100 on 1:35 Kick w/fins 1-B K FR
300 3 x 100 on 1:30 Kick w/fins 1-B K FR
200 2 x 100 on 1:20 Kick w/fins 1-B K FR
100 1 x 100 on 1:15 Kick 1-B K FR
1,050 14 x 75 on 1:00 2 S IM
5:22 PM 4,900 Yards - Stress Value = 70
Workout #41 - Thursday, 29 September 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
1,600 1x{1 x 400 on 6:00 w/Pads-200 Strmline-200 10&10 1-B K
{1 x 400 on 6:00 w/Pads-100Strmline-100R-50Sw 1-B D
{ 100 Left - 50 Swim
{1 x 400 on 6:00 Right-Left-Catchup-Russian 1-B S
{1 x 400 on 6:00 6-Beat, Swim, Catchup, Swim 1-B S
Backstrokers
1x400 w/Pads-200 Streamline-200 10&10
1x400 w/Pads-100Strmline-100R-50Sw-.100L-50 Sw
1x400 Right-Left-Catchup-Russian
1x400 50 Right - 50 Left - 3-3-3 - Russian - Swim
Breaststrokers
1x400 100 Piston, 100 Dolphin, 100 Stm K, 100 Hands Bac
1x400 100K Hands Back; 100 StrmK; 100 4-1, 3-1, 2-1
100 25 uw recovery, 25 free
1x300 50 Piston K 50K Hands Back, 100 4-1- 3-1 2-1;
100 2up 2 under
1x400 3P-1K, 2P-1K, 1P-1K, 25 u/w brst-25 free
Butterfly
1x400 200 Fly K on back; 200 Fly K on stomach
1x300 FlyK on Stomach, uw recover, 3K-1P,
1x400 100 uw recover, 100 R, 100 L, 100 3K-1p
1 x 400 50 R, 50 L, 100 3K-1Pull, 100 3-3-3, 100 Swim
10 x 200 100K-100Sw @3 HR 150-167
5:12 PM 4,600 Yards - Stress Value = 46
Workout #45 - Thursday, 29 September 2005
Sprint - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
1,600 1x{1 x 400 on 6:00 w/Pads-200 Strmline-200 10&10 1-B K
{1 x 400 on 6:00 w/Pads-100Strmline-100R-50Sw 1-B D
{ 100 Left - 50 Swim
{1 x 400 on 6:00 Right-Left-Catchup-Russian 1-B S
{1 x 400 on 6:00 6-Beat, Swim, Catchup, Swim 1-B S
Backstrokers
1x400 w/Pads-200 Streamline-200 10&10
1x400 w/Pads-100Strmline-100R-50Sw-.100L-50 Sw
1x400 Right-Left-Catchup-Russian
1x400 50 Right - 50 Left - 3-3-3 - Russian - Swim
Breaststrokers
1x400 100 Piston, 100 Dolphin, 100 Stm K, 100 Hands Bac
1x400 100K Hands Back; 100 StrmK; 100 4-1, 3-1, 2-1
100 25 uw recovery, 25 free
1x300 50 Piston K 50K Hands Back, 100 4-1- 3-1 2-1;
100 2up 2 under
1x400 3P-1K, 2P-1K, 1P-1K, 25 u/w brst-25 free
Butterfly
1x400 200 Fly K on back; 200 Fly K on stomach
1x300 FlyK on Stomach, uw recover, 3K-1P,
1x400 100 uw recover, 100 R, 100 L, 100 3K-1p
1 x 400 50 R, 50 L, 100 3K-1Pull, 100 3-3-3, 100 Swim
- - - - - - - - SPlit From MIT - - - - - - -
600 6 x 100 on 6:00 Sprint 4-B S
1,200 6 x 200 on 2:00 Easy 200 inbetween 1-B S
5:31 PM 4,400 Yards - Stress Value = 86
Workout #56 - Friday, 30 September 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,600 16 x 100 on 1:20 Cruise Intervals 1-A S FR
1,800 12 x 150 on 2:00 Cruise Intervals 1-A S FR
900 12 x 75 on 1:00 Cruise Intervals 1-A S FR
5:17 PM 5,300 Yards - Stress Value = 96
Workout #60 - Friday, 30 September 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,600 16 x 100 on 1:20 Cruise Intervals 1-A S FR
1,800 12 x 150 on 2:00 Cruise Intervals 1-A S FR
900 12 x 75 on 1:00 Cruise Intervals 1-A S FR
5:17 PM 5,300 Yards - Stress Value = 96
Workout #53 - Friday, 30 September 2005
Sprint - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
800 1 x 800 on 10:00 change @200's 1-B S CHO
500 1 x 500 on 8:00 Pull/Drill stuff like yesterda 1-B D STK
1,200 12 x 100 on 1:08 or 36x50 @35; etc, long & bori 1-A S FR
6:34 AM 2,500 Yards - Stress Value = 37
Workout #61 - Friday, 30 September 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,600 16 x 100 on 1:35 Cruise Intervals 1-A S FR
1,800 12 x 150 on 2:00 Cruise Intervals 1-A S FR
900 12 x 75 on 1:15 Cruise Intervals 1-A S FR
5:39 PM 5,300 Yards - Stress Value = 96
Workout #65 - Saturday, 01 October 2005
Sprint - M I T
8:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================== === ==== ===
Carthage Dryland Circuit 6x4 man teams 4 min 1:17
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 6:00 Extra 400 to re-do 1st 400 1-B S FR
500 1 x 500 on 7:00 Loco Kick-Swim fins & pads 1-B K FR
1,000 10 x 100 on 1:50 Kick-3rd person interval 1-B K FR
8:51 AM 2,900 Yards - Stress Value = 29
Workout #66 - Saturday, 01 October 2005
Sprint - Minneapolis Project
8:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================== === ==== ===
Carthage Dryland Circuit 6x4 man teams 4 min 1:17
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 6:00 Extra 400 to re-do 1st 400 1-B S FR
500 1 x 500 on 7:00 Loco Kick-Swim fins & pads 1-B K FR
1,000 10 x 100 on 1:50 Kick-3rd person interval 1-B K FR
8:51 AM 2,900 Yards - Stress Value = 29
Workout #72 - Monday, 03 October 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
Lane 7: Bax, Davis, Fisher
Lane 8: Boeckx, Combs, Falink, Trella
1,000 1x{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S F
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D ST
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CH
2,700 3x{1 x 300 on 3:45 #1 Pull, #2 Swim, #3 Fins&Pads 1-B S F
{4 x 150 on 2:00 IM Switch HR 155-168 1-A S I
1,200 16 x 75 on 1:10 Kick 1-B K CH
"Everything is simpler than you think and at the same
time more complex than you imagine." von Goethe
5:14 PM 4,900 Yards - Stress Value = 67
Workout #74 - Monday, 03 October 2005
Sprint - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
Lane 6: Somers, Vargas
1,000 1x{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S F
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D ST
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CH
600 6 x 100 on 1:30 25K-75 Sw - HR 150-165 1-A S F
1,000 4x{1 x 125 on 1:45 Odds IM Switch - HR 160-170 2 S I
{1 x 125 on 1:45 Evens Drill/Free 1-B S F
600 6 x 100 on 1:30 50K-50 Sw - HR 150-165 1-A S F
1,000 4x{1 x 125 on 1:45 Same as Above 2 S I
{1 x 125 on 1:45 Same as above 1-B S F
600 6 x 100 on 1:30 50 Drill-50 Swim 1-B S F
400 8 x 50 on :45 HR 185 3-B S ST
"Everything is simpler than you think and at the same
time more complex than you imagine." von Goethe
5:29 PM 5,200 Yards - Stress Value = 96
Workout #83 - Tuesday, 04 October 2005
Sprint - M I T
4:30 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
800 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{1 on 1:00 Skip the 50's
1,500 12 x 125 on 1:45 Think Turns, Desc in sets of 4 1-A S
HR 155-170
500 4 x 125 on 1:45 Zone II - HR 170+ 2 S
Did not get to 1x600 50K-100Sw Fins & Pads Stk/Fr
1 on 40:00 Turn Work w/Steve Crocker
"I'm seeing a lot of progress there from whatever it is
I just told you." -Steve Crocker
5:56 PM 2,800 Yards - Stress Value = 53
Workout #78 - Tuesday, 04 October 2005
Sprint - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================== === ==== ===
960 1x{1 x 400 on 6:00 Turn Cycle 1-B S FR
{ 4-3-2 Turn Cycle
{5 x 80 on 1:20 Stroke Drill-Build Cycle 1-B D STK
{ 1-3 40 Drill-40 Swim / 4-5 Swi
{4 x 40 on :45 Variable Sprint 1-B S CHO
800 20 x 40 on :45 1-Arm 1-B D FR
720 9 x 80 on 1:15 Desc 1-3, 4-6, 5-7 to 1-A 1-A S FR
800 20 x 40 on :45 1-Arm or Scull 1-B D FR
7:04 AM 3,280 Yards - Stress Value = 40
Workout #82 - Tuesday, 04 October 2005
Sprint - Minneapolis Project
4:30 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
800 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{1 on 1:00 Skip the 50's
1 on 40:00 Turn Work w/Steve Crocker
1,125 9 x 125 on 1:45 Think Turns, Desc in sets of 3 1-A S
HR 155-170
600 6 x 100 on 1:50 Zone II - HR 170+ 3-B S
300 1 x 300 on 8:00 Loco K-Sw w/fins & pads 1-B S
Did not get to 4x50 3-B
"I'm seeing a lot of progress there from whatever it is
I just told you." -Steve Crocker
6:05 PM 2,825 Yards - Stress Value = 57
Workout #86 - Wednesday, 05 October 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 1 x 600 on :40 Fins u/w rec progression 1-B D FIN
3,600 3x{2 x 200 on 2:30 or 2:40 - HR 145-160 1-A S FR
{8 x 100 on 1:30 Odds 50Dr-50 Sw/ Evs Kick 1-B S CHO
You get good at what you practice.
5:12 PM 5,200 Yards - Stress Value = 64
Workout #88 - Wednesday, 05 October 2005
Sprint - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 4 x 100 on 1:40 Kick 1-B K CHO
3,200 4x{1 x 300 on 2:30 or 2:40 - HR 145-160 1-A S FR
{5 x 100 on 1:30 Zone II Odds Fr-Evens Stk @140 2 S CHO
300 1 x 300 on 2:30 or 2:40 - HR 145-160 1-A S FR
400 8 x 50 on 1:00 free 3-B S CHO
You get good at what you practice.
5:22 PM 5,300 Yards - Stress Value = 120
Workout #91 - Thursday, 06 October 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 5x{1 x 100 on 1:50 Streamline K on Stomach 1-B K FR
{2 x 50 on :50 Kick Strong 1-B K CHO
2,100 1x{3 x 50 on :50 Drill 1-B S STK
{1 x 75 on 1:05 Fr/ 1:10 Bk/Fl/ 1:15 Br -Build 1-A S STK
{5 x 75 on :55 Fr/ 1:05 Bk/Fl/ 1:10 Br 1-A S STK
{1 x 200 on 4:00 Breast Pull 1-B P BR
{4 x 50 on :45 Drill 1-B D STK
{1 x 50 on :50 / :55/ 1:00 1-A S STK
{7 x 50 on :45 / :50/ :55 1-A S STK
{ Pull Distance Out
{1 x 300 on 4:00 50 Russian-100 Back 1-B D BK
{16 x 25 on :20 Bk/ Fr; :25 Br or Fly 1-A S STK
600 3 x 200 on 3:00 50K-100DPS-50 Stroke! 1-B S FR
5:11 PM 4,000 Yards - Stress Value = 50
Workout #93 - Thursday, 06 October 2005
Sprint - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 5x{1 x 100 on 1:50 Streamline K on Stomach 1-B K FR
{2 x 50 on :50 Kick Strong 1-B K CHO
1,625 1x{3 x 50 on :50 Drill 1-B S STK
{5 x 75 on 1:30 3-B S STK
{1 x 200 on 4:00 Breast Pull 1-B P BR
{4 x 50 on :45 Drill 1-B D STK
{8 x 50 on 1:10 1-A S STK
{1 x 300 on 4:00 50 Russian-100 Back 1-B D BK
1,400 4x{1 x 125 on 1:45 3B 3-B S CHO
{1 x 100 on 1:30 DPS 1-B S CHO
{1 x 75 on 1:15 3B 3-B S CHO
{1 x 50 on :45 DPS 1-B S CHO
400 1 x 400 on 5:00 25K- 50Sw-25 NB 1-B S CHO
5:35 PM 5,125 Yards - Stress Value = 91
Workout #100 - Friday, 07 October 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 6:00 RIMO-50K-25Dr-25Sw 1-B S IM
300 1 x 300 on 5:00 6 Sculls-3 Strokes 1-B D FR
600 6 x 100 on 1:25 I-A 1-A S FR
400 16 x 25 on :20 free 1-A S FR
1,600 8 x 200 on 2:35 / 2:45 Zone II - HR 170 2 S FR
60 4 x 15 on 1:00 Fast! 5-B S CHO
75 3 x 25 on 1:00 Fast 5-B S CHO
50 1 x 50 on 1:00 Fast! 5-B S CHO
5:27 PM 4,485 Yards - Stress Value = 107
Workout #102 - Friday, 07 October 2005
Sprint - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S F
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D ST
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CH
400 1 x 400 on 6:00 RIMO-50K-25Dr-25Sw 1-B S I
300 1 x 300 on 5:00 6 Sculls-3 Strokes 1-B D F
600 6 x 100 on 1:25 I-A 1-A S F
400 16 x 25 on :20 free 1-A S F
1,600 8 x 200 on 2:35 / 2:45 Zone II - HR 170 2 S F
Pelka <2:08, Schrank <2:12, Steenrod <2:18,
Catellier <221, Staniger <223, Allen <226, Dodson 228
400 8 x 50 on :55 Kick 1-B K CH
5:23 PM 4,700 Yards - Stress Value = 89
Workout #107 - Saturday, 08 October 2005
Sprint - M I T
9:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 8 x 100 on 1:30 4 K-R-L-S/4 Desc 1:20/15/10/05 1-B S FR
3,900 1x{4 x 200 on 2:45 Negative Split & Descend 1-A S FR
{1 x 200 on 3:00 Back or Fly/Free NS & Desc 1-B S STK
{1 x 400 on 5:00 Kick w/fins 1-B K FR
{4 x 150 on 2:00 Negative Split & Descend 1-A S FR
{2 x 200 on 2:30 Back/Free 1-B S STK
{1 x 300 on 6:00 Kick w/fins 1-B K FR
{4 x 100 on 1:30 Negative SPlit & Descend 1-A S FR
{3 x 200 on 3:00 IM/Free 1-A S STK
{1 x 200 on 3:00 Kick w/fins 1-B K FR
20 on :40 Streamline jumps w/twist
10:42 AM 5,700 Yards - Stress Value = 81
Workout #105 - Saturday, 08 October 2005
Sprint - Minneapolis Project
9:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 8 x 100 on 1:30 4 K-R-L-S/4 Desc 1:20/15/10/05 1-B S FR
4,200 1x{1 x 800 on 10:00 Negative Split & Descend 1-A S FR
{1 x 200 on 3:00 Back or Fly/Free NS & Desc 1-B S STK
{8 x 50 on :45 Swim w/Fins 5-B S FR
{1 x 600 on 7:30 Negative Split & Descend 1-A S FR
{1 x 400 on 6:30 Same as 200 above 1-B S STK
{8 x 50 on 1:00 Swim w/fins 5-B S FR
{1 x 400 on 5:00 Negative SPlit & Descend 1-A S FR
{1 x 600 on 9:00 Same as 400 above 1-A S STK
{8 x 50 on 1:30 5-B S FR
800 8 x 100 on 1:30 Kick w/fins 1-A K FR
10:53 AM 6,800 Yards - Stress Value = 232
Workout #117 - Monday, 10 October 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
3,500 5x{4 x 50 on :45 Stroke Drill 1-A D STK
{5 x 100 on 1:20 Zone II - HR 170 2 S STK
300 1 x 300 on 5:00 Backstroke 1-B S BK
1,380 3x{4 x 100 on 1:50 / 1:40/ 1:30 K (Rnd 2-3 w/fins 1-A K CHO
{4 x 15 on 1:00 Odds K/ Evens S 5-B S CHO
5:50 PM 6,180 Yards - Stress Value = 154
Workout #112 - Monday, 10 October 2005
Sprint - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== =========================== === ==== ===
1,200 1 x 1200 on 20:00 1-B Stuff 1-B
6:20 AM 1,200 Yards - Stress Value = 12
Workout #116 - Monday, 10 October 2005
Sprint - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
150 10 x 15 on :50 Sprint - Odds K; Evens Stk 5-B S CHO
2,600 4x{3 x 50 on :45 Stroke Drill 1-A D STK
{5 x 100 on 1:20 Zone II - HR 170 2 S STK
300 1 x 300 on 5:00 Backstroke 1-B S BK
400 8 x 50 on :50 / :45/ :40/ :35 1-A S CHO
800 8 x 100 on 2:00 Zone IIIb 3-B S IM
5:39 PM 5,250 Yards - Stress Value = 143
Workout #121 - Tuesday, 11 October 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
800 1x{1 x 400 on 6:00 Turn Cycle 1-B S FR
{ 4-3-2 Turn Cycle
{5 x 80 on 1:20 Stroke Drill-Build Cycle 1-B D STK
{ 1-3 40 Drill-40 Swim / 4-5 Swi
640 16 x 40 on 1:10 3 One-Arm - 1 Swim 1-B D FR
960 6 x 160 on 2:30 40 u/w Recover - 80 Fr- 40 Str 1-A S FR
400 1 x 400 on 6:00 Kick 1-B K CHO
6:59 AM 2,800 Yards - Stress Value = 37
Workout #126 - Tuesday, 11 October 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== =================================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :25 Running Start/ 3pl catapult 1-B S CHO
600 3 x 200 on 2:30 IM - K 12.5 Sprint 12.5 1-A S IM
450 6 x 75 on 1:10 IMO 1-A S IM
Odds 50+25; Evens 25+50 Fl-Bk; Bk-Br; Br-Fr
600 6 x 100 on 1:30 Pull/Scull 1-B S FR
20 yds Scull 55 yds pull (2 turns) + 25 yds sprint
800 8 x 100 on 4:30 70-80-90-100-100-90-80-70 4-B S STK
450 3x{3 x 25 on :05 SPRINT 5-B S CHO
{1 x 75 on 2:00 Sub 44-48 3-B S FR
200 1 x 200 on 3:00 Back Kick 1-B S BK
5:38 PM 4,100 Yards - Stress Value = 139
Workout #122 - Tuesday, 11 October 2005
Sprint - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
800 1x{1 x 400 on 6:00 Turn Cycle 1-B S FR
{ 4-3-2 Turn Cycle
{5 x 80 on 1:20 Stroke Drill-Build Cycle 1-B D STK
{ 1-3 40 Drill-40 Swim / 4-5 Swi
640 16 x 40 on 1:10 3 One-Arm - 1 Swim 1-B D FR
960 6 x 160 on 2:30 40 u/w Recover - 80 Fr- 40 Str 1-A S FR
400 1 x 400 on 6:00 Kick 1-B K CHO
6:59 AM 2,800 Yards - Stress Value = 37
Workout #127 - Tuesday, 11 October 2005
Sprint - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== =================================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :25 Running Start/ 3pl catapult 1-B S CHO
600 3 x 200 on 2:30 IM - K 12.5 Sprint 12.5 1-A S IM
450 6 x 75 on 1:10 IMO 1-A S IM
Odds 50+25; Evens 25+50 Fl-Bk; Bk-Br; Br-Fr
600 6 x 100 on 1:30 Pull/Scull 1-B S FR
20 yds Scull 55 yds pull (2 turns) + 25 yds sprint
3,450 3x{1 x 400 on 6:00 Negative Split Every 4th Stk 1-B P FR
{1 x 100 on 1:30 1-A 1-A S CHO
{1 x 100 on 1:30 3-B 3-B S CHO
{1 x 125 on 1:45 1-a 1-A S CHO
{1 x 125 on 1:45 3-B 3-B S CHO
{1 x 100 on 1:00 Kick 1-B K CHO
{4 x 50 on :45 3-B 3-B S CHO
5:38 PM 6,100 Yards - Stress Value = 117
Workout #130 - Wednesday, 12 October 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,050 3x{1 x 100 on 1:30 50 1-Arm- 50 Swim 1-B K FR
{5 x 50 on 1:00 Kick ! 1-A K FR
1,200 4 x 300 on 4:00 K-Dr-Stk-50Dr-100 Free 1-A S FR
750 10 x 75 on 1:00 Fins & Pads 20K-35 Fast-20 Bk 1-B P FR
1,000 10 x 100 on 1:20 /1:25 Fastest youcan hold @155 1-A S FR
300 1 x 300 on 5:00 6 Scull - 3 Strokes 1-B D FR
1,000 1 x 1000 on 15:00 25 scull/kick - 25 Swim 1-B S FR
6:03 PM 6,300 Yards - Stress Value = 93
Workout #132 - Wednesday, 12 October 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,050 3x{1 x 100 on 1:30 50 1-Arm- 50 Swim 1-B K FR
{5 x 50 on 1:00 Kick ! 1-A K FR
1,200 4 x 300 on 4:00 K-Dr-Stk-50Dr-100 Free 1-A S FR
450 6 x 75 on 1:00 Fins & Pads 20K-35 Fast-20 Bk 1-B P FR
2,000 20 x 100 on 1:20 Zone II 2 S FR
+ Heart Rate, Turns, Breathing
300 1 x 300 on 5:00 6 Scull - 3 Strokes 1-B D FR
5:55 PM 6,000 Yards - Stress Value = 119
Workout #136 - Thursday, 13 October 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,200 6 x 200 on 2:30 K-S w/fins & Paddles 1-A K CHO
1,500 3x{2 x 50 on 1:00 Scull/Swim 1-B SC CHO
{4 x 100 on 2:00 Kick - Last 25/50/75/100 Fast 1-A K FR
7:05 AM 3,700 Yards - Stress Value = 61
Workout #149 - Thursday, 13 October 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
500 10 x 50 on 9:00 Kick 1-A P FR
Breaststroke
2,850 3x{3 x 100 on 1:45 Drill: 3K-1P/ 2P-1K / 2up2dn 1-B D BR
{2 x 75 on 1:05 25 Dr - 50 Stroke 1-A S BR
{8 x 50 on :50 Descend 1-6 in 2's; 7-8 Free 1-A S BR
{ Zach - Odds Fast (III), Evens Easy (1A)
{1 x 100 on 2:00 Easy 1-B S FR
400 1 x 400 on 6:00 Breast Pull (Last 25 Free) 1-B P BR
.
Backstroke
3 Rounds: 300 #1 50R-100 Sw/ #2 50R-100 Sw
#3 1-Arm Russian-100 Swim
6x50 Desc x2's
2x200 @3 Neg Split (Chap 2x150 3B
- 1x500 Fr-Bk-Fr-Br-Fr After third Round
.
Butterfly
Three Rounds:3x100 25K-50 Drill-25 Fly
#1 4-Kick Fly; #2 uw recovery; #3 1-2-1-2
8x50 2 Drill 2x{3 Desc-1 DPS Free
2 x 100 @130 w/Fins
400 Pull After Third Round
.
Freestyle
2 Rounds 4x100 u/w recovery
1 x 600 75 Free-25 IMO Neg Split
10x50 1-4 Desc SC; 5-8 2@45/ 40/ 35
7:02 PM 4,750 Yards - Stress Value = 69
Workout #150 - Thursday, 13 October 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
500 10 x 50 on 9:00 Kick 1-A P FR
Breaststroke
2,850 3x{3 x 100 on 1:45 Drill: 3K-1P/ 2P-1K / 2up2dn 1-B D BR
{2 x 75 on 1:05 25 Dr - 50 Stroke 1-A S BR
{8 x 50 on :50 Descend 1-6 in 2's; 7-8 Free 1-A S BR
{ Zach - Odds Fast (III), Evens Easy (1A)
{1 x 100 on 2:00 Easy 1-B S FR
400 1 x 400 on 6:00 Breast Pull (Last 25 Free) 1-B P BR
.
Backstroke
3 Rounds: 300 #1 50R-100 Sw/ #2 50R-100 Sw
#3 1-Arm Russian-100 Swim
6x50 Desc x2's
2x200 @3 Neg Split (Chap 2x150 3B
- 1x500 Fr-Bk-Fr-Br-Fr After third Round
.
Butterfly
Three Rounds:3x100 25K-50 Drill-25 Fly
#1 4-Kick Fly; #2 uw recovery; #3 1-2-1-2
8x50 2 Drill 2x{3 Desc-1 DPS Free
2 x 100 @130 w/Fins
400 Pull After Third Round
.
Freestyle
2 Rounds 4x100 u/w recovery
1 x 600 75 Free-25 IMO Neg Split
10x50 1-4 Desc SC; 5-8 2@45/ 40/ 35
7:02 PM 4,750 Yards - Stress Value = 69
Workout #141 - Friday, 14 October 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ================================ === ==== ===
800 1 x 800 on 9:00 Change Every 200 1-B S FR
640 16 x 40 on :45 1-Arm Stuff 1-B D FR
6:23 AM 1,440 Yards - Stress Value = 14
Workout #146 - Friday, 14 October 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 8 x 75 on 1:30 25StrmK-37.5 Swim-12.5 uwK 1-A S FR
400 16 x 25 on :20 4 Sw @20; 4K @25 1-A S CHO
1,500 1 x 1500 on 18:00 T-18 2 S FR
4:58 PM 3,500 Yards - Stress Value = 75
Workout #142 - Friday, 14 October 2005
Sprint - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ================ === ==== ===
Henry OverSlept
6:00 AM 0 Yards
Workout #155 - Saturday, 15 October 2005
Sprint - M I T
8:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,350 6x{1 x 75 on 1:00 Stroke IMO 50Dr-25 Sw 1-B D IM
{3 x 50 on :40 Desc 1-3; 4-6 1-A S FR
1,000 5 x 200 on 3:00 IIIb - Hard Swimming 170+ 3-B S CHO
600 6 x 100 on 1:40 K-S 25-75, 50-50, 75-25, Kick 1-B S CHO
1,200 12 x 100 on 2:00 IIIb - Hard Swimming 3-B S CHO
400 1 x 400 on 6:00 25 RevFr-50Stk-25K 1-B S FR
9:39 AM 5,550 Yards - Stress Value = 130
Workout #154 - Saturday, 15 October 2005
Sprint - Minneapolis Project
8:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,350 6x{1 x 75 on 1:00 Stroke IMO 50Dr-25 Sw 1-B D IM
{3 x 50 on :40 Desc 1-3; 4-6 1-A S FR
500 20 x 25 on :20 3@20 1@40; Kicks @25 1-A S FR
200 1 x 200 on 10:00 Race 4-A S STK
Henry, Chap Free; Roberto Back, Zach Breast
450 1 x 450 on 6:00 100 Swim / 50 Drill 1-B S FR
300 6 x 50 on :50 HR 170+ 3-B S FR
150 10 x 15 on :50 Fast Odds K- Evens Fr 5-B S FR
100 1 x 100 on 4:00 Race 4-A S CHO
Chap Back, Jole Breast, RJC & Henry Fly
300 1 x 300 on 5:00 100 Sw - 200 6scull-3 strokes 1-B S FR
800 8 x 100 on 1:30 25K-75Sw; 50050/ 75-25/ 100 1-A S FR
100 1 x 100 on 3:00 Chap Fly, Jole & Henry Free, 4-B S CHO
9:55 AM 5,250 Yards - Stress Value = 133
Workout #159 - Monday, 17 October 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================== === ==== ===
1,200 1 x 1200 on 20:00 Warm-Down after wts LC 1-B S
6:20 AM 1,200 Yards - Stress Value = 12
Workout #161 - Monday, 17 October 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,600 8 x 200 on 2:50 K-Sw Odds IM/ Evens Fr @2:40 1-A K CHO
1,200 8 x 150 on 2:00 Zone II 2 S FR
800 8x{1 x 50 on 1:00 Kick Fast 1-A K FR
{1 x 50 on 1:00 u/w recovery fly 1-B D FLY
1,000 10 x 100 on 1:25 Odds Fr/ Evens Stk @1:30 2 S FR
500 5 x 100 on 1:15 Swim w/fins 1-A S FR
5:58 PM 6,100 Yards - Stress Value = 130
Workout #160 - Monday, 17 October 2005
Sprint - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================== === ==== ===
1,200 1 x 1200 on 20:00 Warm-Down after wts LC 1-B S
6:20 AM 1,200 Yards - Stress Value = 12
Workout #162 - Monday, 17 October 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,600 8 x 200 on 2:50 K-Sw Odds IM/ Evens Fr @2:40 1-A K CHO
1,200 8 x 150 on 2:00 Zone II 2 S FR
800 8x{1 x 50 on 1:00 Kick Fast 1-A K FR
{1 x 50 on 1:00 u/w recovery fly 1-B D FLY
1,000 10 x 100 on 1:25 Odds Fr/ Evens Stk @1:30 2 S FR
500 5 x 100 on 1:15 Swim w/fins 1-A S FR
5:58 PM 6,100 Yards - Stress Value = 130
Workout #168 - Tuesday, 18 October 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ========================== === ==== ===
560 1 x 560 on 9:00 free 1-B S CHO
800 20 x 40 on :45 Drill 1-B D CHO
150 10 x 15 on :45 Power Racks 5-B S CHO
6:36 AM 1,510 Yards - Stress Value = 32
Workout #171 - Tuesday, 18 October 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 8 x 75 on 1:30 Fins Swim - K Under - Swim 1-A S FIN
2,700 3x{3 x 100 on 1:30 Descend 1-3 1-A S CHO
{12 x 50 on :50 Zone III-B 3-B S CHO
600 6 x 100 on 5:00 Blocks 4-B S CHO
6:03 PM 4,900 Yards - Stress Value = 160
Workout #169 - Tuesday, 18 October 2005
Sprint - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
800 1 x 800 on 12:00 Change Every 200 1-B S CHO
720 6 x 120 on 2:00 40 1-Arm w/Board - 80 Swim 1-B D CHO
1,920 6x{1 x 80 on 1:20 Drill 1-B S CHO
{1 x 80 on 1:20 Swim 1-A S CHO
{2 x 80 on 1:20 Fins Descend 1-A S CHO
480 1 x 480 on 6:00 Kick 1-B K CHO
7:08 AM 3,920 Yards - Stress Value = 54
Workout #172 - Tuesday, 18 October 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 8 x 75 on 1:30 Fins Swim - K Under - Swim 1-A S FIN
2,700 3x{3 x 100 on 1:30 Descend 1-3 1-A S CHO
{12 x 50 on :50 Zone III-B 3-B S CHO
600 6 x 100 on 5:00 free 4-B S CHO
6:03 PM 4,900 Yards - Stress Value = 160
Workout #178 - Wednesday, 19 October 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 8 x 125 on 1:35 O# 75-50 IM Switch (1st 25 Dr) 1-B S FR
E# Swim w/6 Beat Kick 1 Breath Last 25
1,500 6 x 250 on 3:00 50K-50 Pull!-50K-100 Back 1-A P FR
1,100 11 x 100 on 1:20 Odds Fr / Evens IM #1:25 1-A S FR
400 1 x 400 on 6:00 25 Breast / 25 Reverse Free 1-B P BR
5:31 PM 5,000 Yards - Stress Value = 76
Workout #180 - Wednesday, 19 October 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 2x{5 x 50 on :40 Swim 1-A S FR
{10 x 15 on :45 Sprint 5-A K CHO
600 8 x 75 on 1:05 25K-25Fr-25 Fl 1-A S CHO
2,000 10 x 200 on 2:25 Zone II - HR 170 2 S FR
400 8 x 50 on 1:00 u/w recovery 1-B D FR
1,000 8 x 125 on 1:30 75K-50 Sw 1-A S FR
5:57 PM 5,800 Yards - Stress Value = 128
Workout #182 - Thursday, 20 October 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
600 1 x 600 on 10:00 Underwater Turns 1-B S FR
1,800 3x{8 x 25 on :25 Kick under :20 - Every 4th @40 1-A K CHO
{4 x 100 on 1:45 Kick Desc 1-4 1-A K FIN
400 1 x 400 on 6:00 Kick w/fins - Strong HR 140+ 1-A K FIN
600 8 x 75 on 1:00 25K-25 K-Dominated Swim - 25Sw 1-B S CHO
7:01 AM 3,400 Yards - Stress Value = 56
Workout #189 - Thursday, 20 October 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
900 6 x 150 on 1:50 IM Primary Stroke K-D-S 1-A S IM
4,050 1x{1 x 200 on 3:00 Kick Stroke 100 w/board & w/o 1-B K CHO
{3 x 100 on 1:40 Dr-Sw 75-25/ 50-50/ 25-75 1-B D STK
{5 x 200 on 2:50 Stroke (Fly 50K-1004KFly-50 Fl 2 S STK
{1 x 400 on 6:00 Pull Every 4th Worst Stroke 1-A P FR
{6 x 50 on :50 Drill 1-B D STK
{6 x 125 on 1:50 Stroke (Fly 50 4Kick-75Fly) 2 S STK
{12 x 25 on :25 Kick under :20 1-A K STK
{16 x 50 on :45 Swim Every 4th Free 2 S STK
5:48 PM 5,950 Yards - Stress Value = 126
Workout #183 - Thursday, 20 October 2005
Sprint - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================ === ==== ===
600 1 x 600 on 10:00 Underwater Turns 1-B S FR
2,400 3x{8 x 25 on :25 Kick under :20 - Every 4th @40 1-A K CHO
{6 x 100 on 1:30 Swim Desc 1-3/ 4-6 1-A K FIN
400 1 x 400 on 6:00 Kick w/fins - Strong HR 140+ 1-A K FIN
600 8 x 75 on 1:00 25K-50 Swim 1-B S CHO
7:07 AM 4,000 Yards - Stress Value = 68
Workout #191 - Thursday, 20 October 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
900 6 x 150 on 1:50 IM Primary Stroke K-D-S 1-A S IM
3,450 1x{1 x 200 on 3:00 Kick Stroke 100 w/board & w/o 1-B K CHO
{3 x 100 on 1:40 Dr-Sw 75-25/ 50-50/ 25-75 1-B D STK
{5 x 150 on 2:50 Stroke (Fly 50K-1004KFly-50 Fl 3-B S STK
{1 x 400 on 6:00 Pull Every 4th Worst Stroke 1-A P FR
{6 x 50 on :50 Drill 1-B D STK
{6 x 100 on 1:50 Stroke (Fly 50 4Kick-75Fly) 3-B S STK
{12 x 25 on :25 Kick under :20 1-A K STK
{12 x 50 on :50 Swim Every 4th Free 3-B S STK
5:46 PM 5,350 Yards - Stress Value = 128
Workout #196 - Friday, 21 October 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ===================================== === ==== ===
1,500 1 x 1500 on :20 TBD 1-B after weights 1-B
6:01 AM 1,500 Yards - Stress Value = 15
Workout #200 - Friday, 21 October 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 3pl Catapult / Running Start 1-B S CHO
400 4 x 100 on 1:40 u/w rec/ right/ left/ russian 1-B D FR
400 1 x 400 on 6:00 Fins 50K-50 Breast 1-A D BR
300 12 x 25 on :45 Variable Sprint w/fins 5-B S CHO
2,100 21 x 100 on 1:40 Zone II - HR 165 2 S FR
6@1:40; 5@1:35; 4@1:30; 3@1:25; 2@1:20; 1@1:15
Maintain HR as rest decreases
900 12 x 75 on 1:00 1-Fl/Bk 2-Bk/Br 3-Br/Fr 4-FlyK 1-A S IM
5:53 PM 5,100 Yards - Stress Value = 139
Workout #195 - Friday, 21 October 2005
Sprint - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ===================================== === ==== ===
1,500 1 x 1500 on :20 TBD 1-B after weights 1-B
6:01 AM 1,500 Yards - Stress Value = 15
Workout #197 - Friday, 21 October 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 3pl Catapult / Running Start 1-B S CHO
400 4 x 100 on 1:40 u/w rec/ right/ left/ russian 1-B D FR
400 1 x 400 on 6:00 Fins 50K-50 Breast 1-A D BR
300 12 x 25 on :45 Variable Sprint w/fins 5-B S CHO
2,100 21 x 100 on 1:40 Zone II - HR 165 2 S FR
6@1:40; 5@1:35; 4@1:30; 3@1:25; 2@1:20; 1@1:15
Maintain HR as rest decreases
900 12 x 75 on 1:00 1-Fl/Bk 2-Bk/Br 3-Br/Fr 4-FlyK 1-A S IM
5:53 PM 5,100 Yards - Stress Value = 139
Workout #203 - Saturday, 22 October 2005
Sprint - M I T
8:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
Whitewater Warm-Up
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
900 9 x 100 on 1:40 25K-25Dr-50 Swim Desc Swims 1-A P FR
In Sets of 3 - One Round Stroke
675 9 x 75 on 1:00 1-3 50Dr-25 Bld/ 4-6 25-50/... 1-A S FR
Throw in some stroke on one of the above rounds
300 12 x 25 on :35 Variable Sprint 5-A S CHO
200 1 x 200 on 4:00 u/w Recover 1-B DR FR
1 on 59:59 Breakfast 1-B
Any Extra Warm-Up You Want
475 1 x 475 on 59:59 Racing 4-B S STK
1,200 2 x 600 on 8:00 Easy 500 After Races 1&2 1-B S CHO
1,000 1 x 1000 on 59:59 Team Warm-Down 1-B S FR
12:21 PM 5,750 Yards - Stress Value = 116
Workout #206 - Saturday, 22 October 2005
Sprint - Minneapolis Project
8:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
Whitewater Warm-Up
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
900 9 x 100 on 1:40 25K-25Dr-50 Swim Desc Swims 1-A P FR
In Sets of 3 - One Round Stroke
675 9 x 75 on 1:00 1-3 50Dr-25 Bld/ 4-6 25-50/... 1-A S FR
Throw in some stroke on one of the above rounds
300 12 x 25 on :35 Variable Sprint 5-A S CHO
200 1 x 200 on 4:00 u/w Recover 1-B DR FR
1 on 59:59 Breakfast 1-B
Any Extra Warm-Up You Want
475 1 x 475 on 59:59 Racing 4-B S STK
1,200 2 x 600 on 8:00 Easy 500 After Races 1&2 1-B S CHO
1,000 1 x 1000 on 59:59 Team Warm-Down 1-B S FR
12:21 PM 5,750 Yards - Stress Value = 116
Workout #232 - Monday, 24 October 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ===================================================== === ==== ===
Had to run Geno to hospital - ran workout on the fly
4,600 1x{4 x 200 on 3:00 Odds K-S/ Evens S-K 1-B K FR
{7 x 100 on 1:25 Zone II 2 S FR
{6 x 150 on 2:00 Drill-Stroke-Free 1-A S FR
{7 x 100 on 1:25 Zone II 2 S FR
{16 x 50 on :40 IMO Fl&Bk @45; Fr @40; Br@50 1-A S IM
{1 x 700 on 1:25 Zone II 2 S FR
1,000 1 x 1000 on 15:00 free 1-B S IM
5:13 PM 5,600 Yards - Stress Value = 115
Workout #231 - Monday, 24 October 2005
Sprint - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ===================================================== === ==== ===
Had to run Geno to hospital - ran workout on the fly
4,600 1x{4 x 200 on 3:00 Odds K-S/ Evens S-K 1-B K FR
{7 x 100 on 1:25 Zone II 2 S FR
{6 x 150 on 2:00 Drill-Stroke-Free 1-A S FR
{7 x 100 on 1:25 Zone II 2 S FR
{16 x 50 on :40 IMO Fl&Bk @45; Fr @40; Br@50 1-A S IM
{1 x 700 on 1:25 Zone II 2 S FR
1,000 1 x 1000 on 15:00 free 1-B S IM
5:13 PM 5,600 Yards - Stress Value = 115
Workout #212 - Tuesday, 25 October 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================= === ==== ===
800 1 x 800 on 12:00 Change Every 200 Yards 1-B S CHO
800 1 x 800 on 12:00 Loco Kick-Swim w/fins 1-A K CHO
1,050 3x{1 x 200 on 2:40 80 Drill - 120 Free 1-B DR FR
{3 x 50 on :50 Kick Fast 1-A K FR
480 1 x 480 on 6:00 Pull Stroke-Free 1-B P STK
400 1 x 400 on 7:00 Kick w/fins 1-B K CHO
7:01 AM 3,530 Yards - Stress Value = 48
Workout #213 - Tuesday, 25 October 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 16 x 25 on :20 IM Order Free @40 1-A S IM
2,100 3x{3 x 75 on 1:00 Free 1-A P FIN
{3 x 75 on 1:10 25 Stroke!-10Sec-50 Free 3-B S FR
{3 x 75 on 1:20 50 Stroke-25 Free 3-B S STK
{1 x 25 on 1:00 Reverse Free 1-B D FR
200 8 x 25 on :15 Kick 1-A K FR
1-3 10yds vert board/ 4-6 20yds vert/ 7-8 Fast!
600 8 x 75 on 5:00 Fast 4-A S CHO
6:02 PM 4,300 Yards - Stress Value = 151
Workout #233 - Tuesday, 25 October 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 16 x 25 on :20 IM Order Free @40 1-A S IM
2,100 3x{3 x 75 on 1:00 Free 1-A P FIN
{3 x 75 on 1:10 25 Stroke!-10Sec-50 Free 3-B S FR
{3 x 75 on 1:20 50 Stroke-25 Free 3-B S STK
{1 x 25 on 1:00 Reverse Free 1-B D FR
200 8 x 25 on :15 Kick 1-A K FR
1-3 10yds vert board/ 4-6 20yds vert/ 7-8 Fast!
600 8 x 75 on 5:00 Fast 4-A S CHO
6:02 PM 4,300 Yards - Stress Value = 151
Workout #218 - Wednesday, 26 October 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 8 x 100 on 1:40 25K-25R-25L-25 NB 1-A K CHO
2,900 1x{8 x 50 on :45 Drill 1-B D CHO
{4 x 200 on 2:40 Desc 1-4 1-A S FR
{12 x 25 on :20 IMO Every 4th Free 1-A S IM
{8 x 100 on 1:20 Desc 1-4; 5-8 1-B S FR
{3 x 200 on 3:00 50 K- 75 6 Sculls- 75 Swim 1-B S CHO
400 1 x 400 on 5:30 Pull Every 4th u/w breaststrok 1-B P FR
5:38 PM 5,100 Yards - Stress Value = 70
Workout #234 - Wednesday, 26 October 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 8 x 100 on 1:40 25K-25R-25L-25 NB 1-A K CHO
2,900 1x{8 x 50 on :45 Drill 1-B D CHO
{4 x 200 on 2:40 Desc 1-4 1-A S FR
{12 x 25 on :20 IMO Every 4th Free 1-A S IM
{8 x 100 on 1:20 Desc 1-4; 5-8 1-B S FR
{3 x 200 on 3:00 50 K- 75 6 Sculls- 75 Swim 1-B S CHO
400 1 x 400 on 5:30 Pull Every 4th u/w breaststrok 1-B P FR
5:38 PM 5,100 Yards - Stress Value = 70
Workout #219 - Thursday, 27 October 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== =========================== === ==== ===
1,520 1 x 1520 on :20 Warm-Up 1-B S CHO
150 10 x 15 on 1:00 Power Racks 5-A S CHO
6:13 AM 1,670 Yards - Stress Value = 21
Workout #226 - Thursday, 27 October 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
Butterfliers - MIT & Mpls
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
600 6 x 100 on 1:30 Drill x 25's (Next line) 1-B D
25 Finish Drill/ 25 uw rec/ 25 4k-fly/ 25 1-good stroke
800 8 x 100 on 1:30 Pull - 75 Free-25 Brst 1-A P
2,850 3x{4 x 25 on :25 Kick on Side <20 sec 1-A K
{4 x 25 on :25 O# Chin Up Fly E# Free <20 1-A P
{4 x 25 on :40 12.5m u/w K - 12.5 sprint Fly 1-A S
{1 x 100 on 2:00 50Fr-50Fl/ 25-75/ Fly All ! 3-A S
{4 x 50 on :50 O# Scull-Fly/ E# 2Brst-1Fly 1-B D
{3 x 50 on 1:00 Fast Fly 3-B S
{1 x 200 on 3:00 Russian-Back-Russian-Back 1-B D
600 3x{1 x 125 on 1:45 6 Beat Kick 1-B S
{3 x 25 on :20 Sprint Kick Free 1-A K
6:01 PM 5,850 Yards - Stress Value = 106
Workout #227 - Thursday, 27 October 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
Butterfliers - MIT & Mpls
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
600 6 x 100 on 1:30 Drill x 25's (Next line) 1-B D
25 Finish Drill/ 25 uw rec/ 25 4k-fly/ 25 1-good stroke
800 8 x 100 on 1:30 Pull - 75 Free-25 Brst 1-A P
2,850 3x{4 x 25 on :25 Kick on Side <20 sec 1-A K
{4 x 25 on :25 O# Chin Up Fly E# Free <20 1-A P
{4 x 25 on :40 12.5m u/w K - 12.5 sprint Fly 1-A S
{1 x 100 on 2:00 50Fr-50Fl/ 25-75/ Fly All ! 3-A S
{4 x 50 on :50 O# Scull-Fly/ E# 2Brst-1Fly 1-B D
{3 x 50 on 1:00 Fast Fly 3-B S
{1 x 200 on 3:00 Russian-Back-Russian-Back 1-B D
600 3x{1 x 125 on 1:45 6 Beat Kick 1-B S
{3 x 25 on :20 Sprint Kick Free 1-A K
6:01 PM 5,850 Yards - Stress Value = 106
Workout #238 - Friday, 28 October 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ==================================== === ==== ===
1,500 1 x 1500 on 20:00 Swim after Weights 1-B S
500 1 x 500 on 8:00 Kick 1-B K
6:30 AM 2,000 Yards - Stress Value = 20
Workout #241 - Friday, 28 October 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 1-B S CHO
2,760 3x{1 x 225 on 3:45 25 K - 75 Sw w/6beat K 1-A S FR
{ 50 Free - 75 IM
{2 x 175 on 2:15 Under Best 200 this season 2 S FR
{1 x 150 on 2:15 50K - 50 Stk - 50 Free 1-A S FR
{2 x 75 on 1:00 5 Sec Under Best 100 3-B S FR
{3 x 15 on 1:00 Sprint Walkbacks from block 5-B S CHO
1,000 1 x 1000 on 16:00 Drill/Swim TBD 1-B S CHO
900 4x{2 x 25 on :30 Kick Fast 1-A K CHO
{1 x 75 on 1:00 Fast w/fins 3-A S CHO
{1 x 100 on 2:00 free 1-B S CHO
5:59 PM 5,660 Yards - Stress Value = 135
Workout #239 - Friday, 28 October 2005
Sprint - Minneapolis Project
6:00 AM Start
Yards Set Description EGY WORK STK
====== ==================================== === ==== ===
1,500 1 x 1500 on 20:00 Swim after Weights 1-B S
6:20 AM 1,500 Yards - Stress Value = 15
Workout #242 - Friday, 28 October 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{ Standard Warm-Up--------------
{1 x 400 on 6:00 6-5-4 Turn Cycle 1-B S FR
{4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 1-B S CHO
2,760 3x{1 x 225 on 3:45 25 K - 75 Sw w/6beat K 1-A S FR
{ 50 Free - 75 IM
{2 x 175 on 2:15 Under Best 200 this season 2 S FR
{1 x 150 on 2:15 50K - 50 Stk - 50 Free 1-A S FR
{2 x 75 on 1:00 5 Sec Under Best 100 3-B S FR
{3 x 15 on 1:00 Sprint Walkbacks from block 5-B S CHO
1,000 1 x 1000 on 16:00 Drill/Swim TBD 1-B S CHO
900 4x{2 x 25 on :30 Kick Fast 1-A K CHO
{1 x 75 on 1:00 Fast w/fins 3-A S CHO
{1 x 100 on 2:00 free 1-B S CHO
5:59 PM 5,660 Yards - Stress Value = 135
Workout #250 - Monday, 31 October 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 2 x 400 on 5:00 K-Stroke x100's 1-B K CHO
800 16 x 50 on :50 4 Each Stroke O# Drill, E#Swim 1-B S IM
800 8 x 100 on 1:40 K-S w/paddles 1-A K CHO
400 8 x 50 on :45 Drill/Build2! w/Fins+Pads IMO 5-B S IM
2,700 1x{6 x 100 on 1:30 Reverse IM - HR 165-170 2 S BK
{3 x 150 on 2:30 IM Switch 100-50 1-A S IM
{1 on 1:00 Extra Rest
{6 x 100 on 1:30 Reverse IM - HR 165-170 2 S BR
{3 x 150 on 2:30 Same as above 1-A S FR
{6 x 100 on 1:40 Fr-Fly - HR 170-175 2 S FLY
6:08 PM 6,500 Yards - Stress Value = 162
Workout #249 - Monday, 31 October 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 2 x 400 on 5:00 K-Stroke x100's 1-B K CHO
800 16 x 50 on :50 4 Each Stroke O# Drill, E#Swim 1-B S IM
800 8 x 100 on 1:40 K-S w/paddles 1-A K CHO
400 8 x 50 on :45 Drill/Build2! w/Fins+Pads IMO 5-B S IM
2,400 1x{6 x 100 on 1:30 Reverse IM - HR 165-170 2 S BK
{2 x 150 on 3:30 Swim w/Fins - HR 175+ 3-A S FR
{1 on 1:00 Extra Rest
{6 x 100 on 1:30 Reverse IM - HR 165-170 2 S BR
{2 x 150 on 3:30 Same as above 3-A S FR
{6 x 100 on 1:40 Fr-Fly - HR 170-175 2 S FLY
6:07 PM 6,200 Yards - Stress Value = 180
Workout #255 - Tuesday, 01 November 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
720 1 x 720 on 10:00 40 1O/U; 80 Sw; 40 1O/U; 80 Sw 1-B D FR
960 8 x 120 on 2:00 60K-60K Dominated Swim 1-B K FR
1,440 3x{4 x 80 on 1:20 40 4-Kick Fly/ 40 2Brst-1Fly 1-A S FLY
{4 x 40 on :45 Odds FEF/ Evens EFE 1-A K FR
6:55 AM 3,120 Yards - Stress Value = 46
Workout #256 - Tuesday, 01 November 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 5:00 Pull Lungbusters 1-A P FR
200 1 x 200 on 3:00 Descend x50's 1-A S FR
100 4 x 25 on :30 EZ-Fast / Fast-EZ 5-A S CHO
500 10 x 50 on :50 15 sec rest - Fast HR 180 3-B S CHO
300 1 x 300 on 4:00 Loco Back-Free 1-B S BK
500 10 x 50 on :50 Fast HR 180 3-B S CHO
300 1 x 300 on 5:00 Loco Back-Free 1-B S CHO
500 10 x 50 on :50 Fast HR 3-B S CHO
300 1 x 300 on 4:00 Scull/Swim 1-B SC CHO
400 8 x 50 on 3:00 From Blocks 4-B S FR
600 1 x 600 on 9:00 free 1-B S CHO
6:03 PM 5,100 Yards - Stress Value = 133
Workout #257 - Tuesday, 01 November 2005
Sprint - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 5:00 Pull Lungbusters 1-A P FR
200 1 x 200 on 3:00 Descend x50's 1-A S FR
100 4 x 25 on :30 EZ-Fast / Fast-EZ 5-A S CHO
500 10 x 50 on :50 15 sec rest - Fast HR 180 3-B S CHO
300 1 x 300 on 4:00 Loco Back-Free 1-B S BK
500 10 x 50 on :50 Fast HR 180 3-B S CHO
300 1 x 300 on 5:00 Loco Back-Free 1-B S CHO
500 10 x 50 on :50 Fast HR 3-B S CHO
300 1 x 300 on 4:00 Scull/Swim 1-B SC CHO
400 8 x 50 on 3:00 From Blocks 4-B S FR
600 1 x 600 on 9:00 free 1-B S CHO
6:03 PM 5,100 Yards - Stress Value = 133
Workout #263 - Wednesday, 02 November 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 5:30 Pull - Every 4th 1-Breath 1-B P FR
800 8 x 100 on 1:10 Swim 1-A S FR
600 1 x 600 on 8:00 50K-100 Swim w/Paddles 1-B P FR
800 8 x 100 on 1:15 Swim 1-A S FR
800 1 x 800 on 10:00 150 Free-50 Stroke IMO 1-B P FR
800 8 x 100 on 1:20 50 Drill-50 Swim 1-B S FR
1,000 1 x 1000 on 14:00 Loco Kick Swim out past flags 1-B K FR
5:53 PM 6,200 Yards - Stress Value = 78
Workout #265 - Wednesday, 02 November 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
150 10 x 15 on 1:00 5 Kick - 5 Swim 5-B S CHO
400 1 x 400 on 5:30 Pull - Breathe Every 4 1-B P FR
900 12 x 75 on 1:15 Odds 50Sw-25 u/wK 1-B K CHO
Evens 25 u/w breast - 25 Free - 25 K
1,600 16 x 100 on 1:10 Swim 1-A S FR
600 1 x 600 on 8:00 50K-100 Swim w/Paddles 1-B P FR
1,000 5 x 200 on 2:35 25 Stk-150 Fr-25 Stk 1-A S FR
300 1 x 300 on 5:00 Fins - 8 Scull - 5 Strokes Acc 1-B S FR
6:00 PM 5,950 Yards - Stress Value = 102
Workout #274 - Thursday, 03 November 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== =========================== === ==== ===
1,000 1 x 1000 on 16:00 Warm-Up 1-B S CHO
150 10 x 15 on 1:00 Power Racks 5-A S CHO
8 on :30 Starts w/Jade
6:32 AM 1,150 Yards - Stress Value = 16
Workout #267 - Thursday, 03 November 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== =================================================== === ==== ===
All Breaststrokers
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
450 6 x 75 on 1:15 50K-12.5 VertBoard-12.5 SprK 1-B K FR
MD Will Go 6x150 50K 12.5 Vert 37.5 ! - 100 Swim
4,600 4x{1 x 200 on 3:00 2K-1P Flip Turns w/DolphinK 1-A D BR
{4 x 25 on :30 Odds - Dbl Pullout w/DolphinK 1-B D BR
{2 x 75 on 1:15 Brst w/Fins HR 175 3-B S BR
{1 x 100 on 1:40 1fly1brst/ 1up2dn / 2up2dn/ Sw 1-A S BR
{1 x 200 on 4:00 Broken 200 3-A S BR
{ #1 75-50-25-50 #2 50-100-50 #3 75-75-50 #4 100-100
{1 x 400 on 5:30 75 Free-25 Stroke #2 1-A P FR
Minneapolis - 4 x 25 Cords Pulled
5:56 PM 6,050 Yards - Stress Value = 146
Workout #278 - Friday, 04 November 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
150 10 x 15 on :50 Kick-Swim / Swim-Kick 4-B K CHO
800 16 x 50 on :50 Kick 1-A K CHO
2,200 22 x 100 on 1:10 or 1:15 8 Fr; 6 Stk or IM; 8Fr 2 S FR
300 1 x 300 on 5:00 25Fly-25Bk-25Brst-75 Free 1-A S IM
1,800 12 x 150 on 1:50 or 2:00 50K Dominated-100 Sw 1-A S STK
1-4 Free / 5-8 Stk or IM @2:00 / 9-12 Free
5:56 PM 6,250 Yards - Stress Value = 146
Workout #279 - Friday, 04 November 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
150 10 x 15 on :50 Kick-Swim / Swim-Kick 4-B K CHO
800 16 x 50 on :50 Kick 1-A K CHO
2,200 22 x 100 on 1:10 or 1:15 8 Fr; 6 Stk or IM; 8Fr 2 S FR
300 1 x 300 on 5:00 25Fly-25Bk-25Brst-75 Free 1-A S IM
1,000 5 x 200 on 2:35 50K-50Dr-100 Swim 1-A S FR
5:47 PM 5,450 Yards - Stress Value = 130
Workout #284 - Saturday, 05 November 2005
Sprint - M I T
8:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
Carthage vs. Hope
800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
1,200 8 x 150 on 2:00 Odds 75IM-75Fr Evens Dr-Swim 1-B S FR
600 1 x 600 on 9:00 50 Drill (u/w) 100 Swim 1-B K BK
600 6 x 100 on 1:30 Descend 1-B S CHO
200 4 x 50 on 1:00 free 1-A S CHO
Be back at 12:00 noon.
1,200 1 x 1200 on 20:00 Additional Warm-Up 1-B S CHO
400 1 x 400 on 12:00 Racing 3-A S FR
1,000 1 x 1000 on 15:00 Warm-Down 1-B S FR
9:51 AM 6,000 Yards - Stress Value = 82
Workout #283 - Saturday, 05 November 2005
Sprint - Minneapolis Project
8:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
Carthage vs. Hope
800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
1,200 8 x 150 on 2:00 Odds 75IM-75Fr Evens Dr-Swim 1-B S FR
600 1 x 600 on 9:00 50 Drill (u/w) 100 Swim 1-B K BK
600 6 x 100 on 1:30 Descend 1-B S CHO
200 4 x 50 on 1:00 free 1-A S CHO
Be back at 12:00 noon.
1,200 1 x 1200 on 20:00 Additional Warm-Up 1-B S CHO
400 1 x 400 on 12:00 Racing 3-A S FR
1,000 1 x 1000 on 15:00 Warm-Down 1-B S FR
9:51 AM 6,000 Yards - Stress Value = 82
Workout #288 - Monday, 07 November 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
2,400 1x{4 x 100 on 1:30 Drill-Swim IM Order 1-A S IM
{ 3 x [50 Strong - 50 Easy @40
{5 x 200 on 2:20 2:25 Free - HR 165-170 2 S FR
{10 x 100 on 1:15 /1:20 IM-Fr x25's 2 S IM
100 4 x 25 on :45 SPRINT! 5-A S FR
1,300 2x{8 x 25 on :30 Odds Kick / Evens Scull 1-B S FR
{3 x 150 on 2:30 50Kick-100 IM Fast 3-B S IM
5:26 PM 5,100 Yards - Stress Value = 133
Workout #289 - Monday, 07 November 2005
Sprint - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
2,400 1x{4 x 100 on 1:30 Drill-Swim IM Order 1-A S IM
{ 3 x [50 Strong - 50 Easy @40
{5 x 200 on 2:20 2:25 Free - HR 165-170 2 S FR
{10 x 100 on 1:15 /1:20 IM-Fr x25's 2 S IM
100 4 x 25 on :45 SPRINT! 5-A S FR
1,300 2x{8 x 25 on :30 Odds Kick / Evens Scull 1-B S FR
{3 x 150 on 2:30 50Kick-100 IM Fast 3-B S IM
5:26 PM 5,100 Yards - Stress Value = 133
Workout #293 - Tuesday, 08 November 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ================================================ === ==== ===
720 1 x 720 on 9:00 240 u/w Rec; 240 FT Drag; Swim 1-B S FR
1,920 24 x 80 on 1:30 / 1:25/ 1:20/ 1:15 1-A K FR
When you miss switch to 40K-40 K-Dominated Swim
320 8 x 40 on 1:00 1 Arm Over/Under Drill 1-B D FR
320 8 x 40 on 1:30 u/w Streamline K w/fins 1-B K FR
7:11 AM 3,280 Yards - Stress Value = 51
Workout #298 - Tuesday, 08 November 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
200 8 x 25 on :30 Easy-Fast / Fast-Easy 5-A S CHO
800 8 x 100 on 1:30 Sw/ 25K-75Sw/ 50-50/ 75-25 1-B K CHO
1,000 5 x 200 on 3:00 Fast (Mpls EMFMF) 3-B S CHO
400 1 x 400 on 6:30 Backstroke Easy 1-B S CHO
750 5 x 150 on 2:10 Fast (Mpls EMFMF) 3-B S CHO
600 1 x 600 on 9:00 50 Scull-100 Swim 1-B S CHO
600 6 x 100 on 6:00 Blocks 4-B S CHO
6:18 PM 5,350 Yards - Stress Value = 154
Workout #299 - Tuesday, 08 November 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
200 8 x 25 on :30 Easy-Fast / Fast-Easy 5-A S CHO
800 8 x 100 on 1:30 Sw/ 25K-75Sw/ 50-50/ 75-25 1-B K CHO
700 4 x 175 on 3:00 Fast (Mpls EMFMF) 3-B S CHO
400 1 x 400 on 6:30 Backstroke Easy 1-B S CHO
500 4 x 125 on 2:10 Fast (Mpls EMFMF) 3-B S CHO
600 1 x 600 on 9:00 50 Scull-100 Swim 1-B S CHO
500 5 x 100 on 6:00 Blocks 4-B S CHO
6:07 PM 4,700 Yards - Stress Value = 124
Workout #304 - Wednesday, 09 November 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on 1:00 Easy-Fast; 1-B S CHO
500 20 x 25 on :30 Odds Scull, Evens Pull 1-B SC FR
1,200 8 x 150 on 1:45 HR 145 Last 25/50 Stroke 1-A S FR
1,200 6 x 200 on 2:35 50K-100Sw-50 Stroke DPS 1-A S CHO
300 1 x 300 on 5:00 u/w recover - swim (or 1-armbk 1-B D CHO
400 4 x 100 on 1:15 2 S CHO
1,000 8 x 125 on 1:45 25K-25Dr-75 DPS 1-B S CHO
5:47 PM 5,600 Yards - Stress Value = 88
Workout #303 - Wednesday, 09 November 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on 1:00 Easy-Fast; 1-B S CHO
500 20 x 25 on :30 Odds Scull, Evens Pull 1-B SC FR
900 6 x 150 on 1:45 HR 145 Last 25/50 Stroke 1-A S FR
600 3 x 200 on 2:35 50K-100Sw-50 Stroke DPS 1-A S CHO
300 1 x 300 on 5:00 u/w recover - swim (or 1-armbk 1-B D CHO
300 3 x 100 on 1:15 Same as above 2 S CHO
750 6 x 125 on 1:45 25K-25Dr-75 DPS 1-B S CHO
5:32 PM 4,350 Yards - Stress Value = 65
Workout #307 - Thursday, 10 November 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== =========================================== === ==== ===
1,200 30 x 40 on :45 5 Right 1 Swim 5 Left 1 Swim 1-B D FR
6 Swim w/6-beat Kick 6 Catch-Up; 6 Build
180 12 x 15 on :45 Power Rack 5-B S
6:34 AM 1,380 Yards - Stress Value = 34
Workout #312 - Thursday, 10 November 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,800 4x{4 x 50 on 1:00 /:55/:50/:45 Kick 1-A K FR
{ Round 2 - Kick :55/ :50/ :45/ :40
{ Round 3 - Kick :50/ :45/ :40/ :35
{ Round 4 - Kick :45/ :40/ :35/ :30 w/fins
{ Bryce K-Sw x25's
{1 x 250 on 3:30 Pull 1-A P FR
1,350 3x{3 x 50 on :50 Drill in Stroke 1-B D STK
{3 x 100 on 1:15 or 1:20 Stroke 1-A S FR
150 10 x 15 on :45 Sprint 5-A S CHO
1,500 3x{10 x 50 on 1:00 HR 180 3-B S CHO
{1 on 2:00 Rest
5:56 PM 5,800 Yards - Stress Value = 134
Workout #311 - Thursday, 10 November 2005
Sprint - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,200 2x{4 x 50 on 1:00 /:55/:50/:45 Kick-Swim 1-A K FR
{ Round 2 - Kick :55/ :50/ :45/ :40
{2 x 200 on 3:00 Swim w/fins 1-A S FR
1,200 4 x 300 on 5:00 IM 25Dr-50Stroke / or Brst 1-A S STK
1,500 10x{1 x 50 on 1:00 25 Scull-25 Swim 1-B D CHO
{1 x 50 on 1:00 25 DPS-15y Fast-10y Easy 1-A S FR
{1 x 50 on 1:00 Fast 3-B S FR
5:31 PM 4,900 Yards - Stress Value = 93
Workout #316 - Friday, 11 November 2005
Sprint - M I T
7:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================== === ==== ===
1,600 20 x 80 on 1:20 Drill-Swim 1-B D CHO
Underwood 2up2dn/ back 1-arm stuff; etc
7:26 AM 1,600 Yards - Stress Value = 16
Workout #321 - Friday, 11 November 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== =========================================== === ==== ===
2,000 1 x 2000 on 30:00 Meet Warm-Up 1-B S CHO
400 1 x 400 on 10:00 Racing 4-B S CHO
1,200 1 x 1200 on 4:00 Warm-Down (Post and During 1-B S CHO
4:48 PM 3,600 Yards - Stress Value = 64
Workout #319 - Friday, 11 November 2005
Sprint - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 16 x 50 on :45 Fr @40; Fl&Bk @45; Br @50 1-A S IM
IMO Rnd 1 Drill Swim; 2 Kick-Swim; 3-4 Swim
100 4 x 25 on 2:00 Cords 5-A S CHO
750 6 x 125 on 1:40 Swim - HR 160-165 2 S CHO
Can do some IM Switch
300 1 x 300 on 5:00 25 Scull - 50 Swim 1-B S CHO
400 1 x 400 on 8:00 w/fins Kick-Swim! In/Out Walls 1-A K FR
600 6 x 100 on 1:15 Same as Above 2 S CHO
400 1 x 400 on 6:00 TBD 1-B S CHO
50 2 x 25 on 2:00 Cords Scull 1-B S CHO
50 2 x 25 on 2:00 Cords Fast 5-A S CHO
5:38 PM 4,450 Yards - Stress Value = 87
Workout #325 - Saturday, 12 November 2005
Sprint - M I T
8:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :45 Running Start/ 3pl Catapul 1-B S CHO
1,800 1 x 1800 on 25:00 free 1-B
2,200 1 x 2200 on 35:00 Zone 2 2
800 1 x 800 on 12:00 Zone 3-A 3-A S CHO
800 1 x 800 on :40 TBD
9:39 AM 6,600 Yards - Stress Value = 142
Workout #322 - Saturday, 12 November 2005
Sprint - Minneapolis Project
8:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 2 x 200 on 3:00 50 Scull 50 Brst 2up2dn 1-B S STK
600 4x{1 x 100 on 2:00 25K-DPS Fly - DPS Free - Bld2! 1-A S FR
{2 x 25 on :40 15yds Bld 5-A S CHO
50 1 x 50 on 2:00 Fast Build to Faster 4-A S CHO
200 1 x 200 on 4:00 Easy 1-B S CHO
150 2 x 75 on 1:30 finish drill/ uw rec/ 4k fly 1-A D FLY
100 1x{2 x 25 on :30 Fly DPS - Build 1-A S FLY
{1 x 50 on :50 Fly Strong 4-B S FLY
50 2 x 25 on 2:00 Fast Start + Breakout 5-B S CHO
300 1 x 300 on 4:00 K-Sw 1-B S CHO
50 2 x 25 on 1:00 u/w swim w/ u/w flip turn 5-B K FR
100 4 x 25 on 1:00 Swim w/fins, cords, anything 5-B S CHO
300 1 x 300 on 4:00 free
9:26 AM 3,300 Yards - Stress Value = 72
Workout #327 - Sunday, 13 November 2005
Sprint - Minneapolis Project
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{1 x 400 on 6:00 4-5-6 1-B S CHO
450 3 x 150 on 2:00 Odds Fr @1:45; Evens IM @2:00 1-A S CHO
500 4 x 125 on 1:45 75 Sw - 50 K 1-A S CHO
150 3 x 50 on 1:00 Fly Pull 1-B P FLY
4:40 PM 2,300 Yards - Stress Value = 33
Workout #332 - Monday, 14 November 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
500 5 x 100 on 1:40 Streamline K face down! 1-A K FR
200 8 x 25 on :45 FAST 5-B S IM
200 1 x 200 on 3:00 Breast w/Pads 2up 2under 1-A P BR
150 1 x 150 on 2:00 Back 3R 3Full 3L 3 Full 1-A P BK
100 1 x 100 on 1:30 4Kick-Fly 1-A P FLY
2,700 2x{3 x 50 on 1:00 Rnd #1 Fl/Bk; Rnd #2 Free 1-A S IM
{2 x 100 on 1:30 Hard #1 IM #2 Free 3-A S IM
{3 x 50 on 1:00 #1 Bk/Br; #2 Free 1-A S FR
{2 x 150 on 2:00 Hard 3-A S FR
{3 x 50 on 1:00 #1 Br/Fr; #2 Free 1-A S FR
{2 x 200 on 3:00 IM & Free 3-A S FR
1,000 8 x 125 on 1:35 IM+25 Free (shift 25K after ea 1-A S IM
6:03 PM 5,850 Yards - Stress Value = 199
Workout #333 - Monday, 14 November 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 8 x 100 on 1:30 Odds IM / Evens K-S weak Stk 1-A S IM
300 6 x 50 on 1:00 Desc 1-3 Free Brx4s/ 4-6 Stk 1-A S CHO
120 6 x 20 on :30 Dive Sprint 5-A S FR
180 6 x 30 on 1:00 Following the Dive 20 1-B S FR
200 1 x 200 on 3:00 Easy TBD 1-B S CHO
200 1 x 200 on 4:00 Broken 75-50-75 3-B S STK
300 1 x 300 on 4:00 Easy TBD 1-B S CHO
100 1 x 100 on 3:00 Broken 50-50 3-B S STK
400 16 x 25 on :30 Technique, Build, Breakout, EZ 1-A S CHO
5:37 PM 3,600 Yards - Stress Value = 64
Workout #336 - Tuesday, 15 November 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== ======================= === ==== ===
1,000 1 x 1000 on 20:00 1-b 1-B
2,000 1 x 2000 on :40 Zone II 2
6:23 AM 3,000 Yards - Stress Value = 70
Workout #339 - Tuesday, 15 November 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :30 Runnin' Start 1-B S CHO
400 1 x 400 on 6:00 Kick BT Flags; Swim Walls Fins 1-A S IM
150 2 x 75 on 1:30 Accellerate through turns w/MP 1-A S FR
900 2x{1 x 200 on 3:30 Scull/Pull Mix (Stk &/or free) 1-B D CHO
{5 x 50 on 1:00 Strong - HR 180 3-A S CHO
600 1 x 600 on 9:00 100 Breast- 50 Free 1-B P BR
400 16 x 25 on :30 Variable Sprint 5-B S CHO
400 4 x 100 on 1:20 Desc 1-4 1-A S FR
600 8 x 75 on 4:00 free 4-B S CHO
600 8 x 75 on :45 Easy in between 75 1-B S FR
6:14 PM 5,050 Yards - Stress Value = 171
Workout #341 - Wednesday, 16 November 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 7:00 IM - Kick No Board Legal turns 1-B K IM
900 6 x 150 on 2:00 75 Free-75Stk 1-A S FR
Odds Desc SC; Evens Desc Time
1,300 1x{3 x 100 on 1:30 Kick Descend w/fins 1-A K CHO
{4 x 75 on 1:10 Kick Descend 1-A K CHO
{6 x 50 on :50 Kick Descend 1-A K CHO
{8 x 25 on 1:00 Kick FAST 4-B K CHO
{1 x 200 on 4:00 Fast Kick w/o fins 1-A K CHO
900 3 x 300 on 4:50 #1 K-D-S/ #2 25Dr-50 Sw/ #3 P 1-A S STK
Stroke or Stroke Free on the 300's
500 20 x 25 on :35 Swim Fast - Mix Strokes 3-B S IM
Every 5th is Easy
5:37 PM 5,000 Yards - Stress Value = 108
Workout #354 - Wednesday, 16 November 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
300 3x{1 x 75 on 1:30 25 Strm K - 25 DPS - 25 Russia 1-B S FIN
{1 x 25 on :40 15m Head up to Sprint 5-A S FR
300 2 x 150 on 2:30 Swim-Scull-Swim Build 1-A S FR
Zach 1 Free - 1 Breast
450 3x{1 x 100 on 1:20 DPS (Dr-Sw) 1-B S FR
{1 x 50 on :45 Strong (Desc 1-3) 3-A S CHO
300 1 x 300 on 5:00 Pull - Paddles Only Ev 4th Rus 1-A P STK
200 8 x 25 on :35 3 Fast Fly; 1 EZ 5-A S FLY
200 1 x 200 on 3:00 Scull-Swim 1-B S CHO
50 2 x 25 on :30 Cords AFAYCG 5-A S CHO
5:17 PM 2,800 Yards - Stress Value = 51
Workout #348 - Thursday, 17 November 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
900 3x{1 x 100 on 1:40 Kick Build 1-B K
{1 x 50 on :55 Kick Fast 1-A K
{1 x 50 on :55 Kick Build 1-B K
{1 x 100 on 1:40 Kick Fast 1-A K
1,000 5 x 200 on 2:40 Odds Free/ Evens IM Dr-Sw 1-A S
Break into Strokes
Fisher-Bax-Trella- 2 Rounds Free 1 Fly; Pelka 2 Fly-1Fr
Hallam, Boeckx 2 Back, 1 Free/ Jimmy 1 Fly, Back, Free
Chris 1 Fly, 1 Breast, 1 Free; Edgar, Dave 2 Fr-1Fly
Greg, Ivan & Kyle 2 Brst, 1 Fr
Times Below are for Back & Fly; Breast +:05; Free -:05
3,300 3x{2 x 50 on 1:00 Drill Stroke 1-B D
{4 x 75 on 1:10 1 Build @1:10 2-4 Strong @1:00 2 S
{1 x 50 on 1:00 Drill 1-B S
{6 x 50 on :50 Build 1 - Hold 2-5 Strong 2 S
{1 x 50 on 1:00 Drill 1-B S
{12 x 25 on :25 Hold 15-16's 2 S
6:02 PM 6,200 Yards - Stress Value = 132
Workout #356 - Thursday, 17 November 2005
Sprint - Minneapolis Project
7:00 AM Start
Yards Set Description EGY WORK STK
====== ===================== === ==== ===
1,500 1 x 1500 on 25:00 DPS 1-B
7:25 AM 1,500 Yards - Stress Value = 15
Workout #350 - Friday, 18 November 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== =========================================== === ==== ===
900 1 x 900 on 12:00 200Fr-100K-200Fr-100IM- 1-B S CHO
200 Free- 100 Kick
1,800 1x{8 x 225 on 3:15 75 Sw - 75 K - 75 Free 1-A S FR
600 6x{ 12 x 50 Evens - Fast Middle 25
1,000 1 x 1000 on 18:00 Pull Loco Stroke Free DPS 1-B P CHO
7:12 AM 4,300 Yards - Stress Value = 73
Workout #352 - Friday, 18 November 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
--------Meet Warm-Up for Sprinters ---------
--------Everyone Warms-Up Tonight --------
1,400 1x{1 x 600 on 6:00 Standard 6-5-4+200 Free DPS 1-B S FR
{6 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 8 x 100 on 1:30 Odds IM / Evens Free 1-A S IM
4:32 PM 2,200 Yards - Stress Value = 30
Workout #360 - Sunday, 27 November 2005
Sprint - M I T
6:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
Dist & MD - Mon & Tues AM Only, No Thurs
Sprint - Tues AM Only
Tell Profs about Friday
Nathaniel, Zach, Roberto, Reeder
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
500 1 x 500 on 8:00 Loco Kick & Back 1-B K BK
1,600 8 x 200 on 3:00 Desc 1-4 Swim; 5-8 Pull 1-A S FR
Mpls Guys - No Desc DPS
1,200 3 x 400 on 6:00 IM- #1 K-S/ #2 Dr-Sw/ #3 RevIM 1-B S IM
7:11 PM 4,300 Yards - Stress Value = 59
Workout #365 - Monday, 28 November 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
150 10 x 15 on :45 Fsat 5K-5Sw 5-B S CHO
2,500 1x{4 x 50 on :45 IM Switch 1-A D FLY
{1 x 500 on 8:00 50K-50Dr-25Sw 1-A S IM
{3 x 100 on 2:00 Swim Strong - HR 170+ 3-A S FR
{4 x 50 on :45 IM Switch 1-B D BK
{4 x 200 on 2:40 IM - Odds Swim - Evens Dr-Sw 1-A S IM
{5 x 100 on 2:00 Swim Strong 3-A S FR
1,750 14 x 125 on 2:00 75 Free-50 Brst or Fly 2 S FR
5:53 PM 5,400 Yards - Stress Value = 160
Workout #366 - Monday, 28 November 2005
Sprint - Minneapolis Project
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
900 6 x 150 on 2:30 1-2 Pull; 3-4 -Bouy; 5-6 +Fins 1-A S FR
100 4 x 25 on 2:00 From Blocks - Easy Speed 1-B S FR
1,000 1 x 1000 on :40 Pull Breathe Every 4-5 1-A S FR
5:00 PM 3,000 Yards - Stress Value = 49
Workout #369 - Tuesday, 29 November 2005
Sprint - M I T
6:00 AM Start
Yards Set Description EGY WORK STK
====== =================================== === ==== ===
2,000 1 x 2000 on 30:00 Jade Sprint Stuff 1-B S CHO
120 8 x 15 on 1:00 Power Rack 5-A S CHO
6:40 AM 2,120 Yards - Stress Value = 25
Workout #372 - Tuesday, 29 November 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Accellerate In- Ass to Wall 1-B S CHO
1,050 1x{6 x 50 on :40 6 Breaths - Henry Will Pull 1-A S FR
{5 x 50 on :45 5 Breaths 1-A S FR
{4 x 50 on :50 4 Breaths 1-A S FR
{3 x 50 on :55 3 Breaths 1-A S FR
{2 x 50 on 1:00 2 Breaths 1-A S FR
{1 x 50 on 1:00 1 Breath 1-A S FR
2,000 4x{1 x 200 on 3:00 IM Stk-Free 1-A K CHO
{4 x 50 on :45 15 Sec Rest - Broken 200 3-A S CHO
{1 x 100 on 2:00 Kick Arms@Side 1-B K FR
575 1x{1 x 75 on 1:00 Swim 1-B S CHO
{1 x 125 on 1:45 Swim Faster 1-A S CHO
{1 x 175 on 2:00 Even Faster 1-A S CHO
{1 x 200 on 4:00 FAST FROM BLOCKS 4-B S CHO
300 1 x 300 on 5:00 Kick Work 1-A K CHO
300 12 x 25 on 1:00 Relays 5-A S CHO
5:55 PM 5,225 Yards - Stress Value = 140
Workout #376 - Monday, 05 December 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Ass-to-Wall 1-B S CHO
4,500 2x{1 x 50 on :50 Fly - Dr-Swim 1-B S FLY
{2 x 100 on 1:30 Back: Dr-Sw 1-B S BK
{3 x 150 on 2:45 Breast Dr-Sw 1-B S BR
{4 x 200 on 2:35 Free - HR 150-60 1-A S FR
{3 x 150 on 2:30 Fly/Back/Breast 1-A S IM
{3 x 100 on 1:45 Fly/Back, Back/Breast, Brst/Fr 1-A S IM
900 2x{1 x 300 on 4:30 Kick BT Flags Acc Walls 1-B K FR
{3 x 50 on 1:00 Build to fast turn - FINS 1-A S FR
6:00 PM 6,400 Yards - Stress Value = 98
Workout #380 - Tuesday, 06 December 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Butt to Wall 1-B S CHO
3,000 3x{6 x 50 on 1:00 / :55/ :50 Kick 1-B K FR
{4 x 100 on 1:30 Pull Breathe 4-3-2-1 x25 1-A P FR
{12 x 25 on :30 Sprint Stroke (BIG) +1 Each 25 1-A S FR
2,400 4x{1 x 200 on 4:00 Work Turns 1-B S FR
{1 x 200 on 4:00 6 Beat Kick Last 50 1-A S FR
{1 x 200 on 4:00 Negative Split - Strong 1-A S FR
6:01 PM 6,400 Yards - Stress Value = 101
Workout #385 - Wednesday, 07 December 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,200 12 x 100 on 1:30 Swim HR 155-165 2 S CHO
1,350 3x{4 x 25 on :45 K w/fins u/w streamline 1-A K FIN
{3 x 100 on 1:35 K w/fins Desc 1-3 1-A K FIN
{1 x 50 on 2:00 Kick w/Breaststroke 1-B K BR
1,200 24 x 50 on :45 free 1-B S CHO
5 1 Arm - 1 Swim/ 5 1-Arm Over-Under - 1 Swim
600 1 x 600 on 9:00 Pull 175 Brst - 25 Free 1-B P BR
5:53 PM 5,350 Yards - Stress Value = 90
Workout #388 - Thursday, 08 December 2005
Sprint - M I T
4:15 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
Free Round
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
600 4 x 150 on 2:00 K-D-Sw 1-B K
300 12 x 25 on :30 Variable Sprint Mix Strokes 5-A S
3,900 3x{6 x 75 on 1:10 2 Drill @1:10, 4 Desc @55 1-A S
{ Drill: 1-Arm Sw - Spr Opposite Arm Up; MD/D Opp Arm Dow
{1 x 50 on 1:30 Scull 1-B SC
{8 x 50 on :50 1 Drill @ :50- 3 Hold @:40 1-A S
{ Drill: Russian, Think Head Position
{1 x 50 on 1:30 Reverse Free 1-B D
{12 x 25 on :20 free to turn 2 S
{1 x 50 on 1:30 Easy 1-B S
5:57 PM 5,800 Yards - Stress Value = 112
Workout #393 - Friday, 09 December 2005
Sprint - M I T
4:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
Distance + RJC & Schranck
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,000 8 x 125 on 1:45 O# 100K-25 Sw E# 50K-75 Sw 1-B K FR
3,600 6 x 600 on 7:00 HR 135-165 Entire Set 1-A S IM
Odds Free Desc @9; Evens IM @10
#2 6x100 IM Odd#K Even#Drill
#4 3x200 IM Dr-Sw
#6 2x300 IM 50Stk-25Fr
5:15 PM 5,600 Yards - Stress Value = 92
Workout #396 - Tuesday, 27 December 2005
Sprint
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 50 Drill-50 Stroke 1-B D S
{4 x 50 on 1:00 E-F/ F-E (Different than MD/D) 5-A S C
1,000 5 x 200 on 3:30 50 1-Arm; 50 Swim 1-B S
400 8 x 50 on :50 / :45/ :40/ :35 5-8 Stk +;05 1-A S S
200 1 x 200 on 6:00 AFAYCG 3-B S
Record Time + 15 Sec HR, +15 Sec HR Post 60
2,100 3x{8 x 50 on 1:10 Strm K 2 Cycles to Breathe 1-B K
{ Max 3 Breaths - Kick on Surface, not Underwater
{3 x 100 on 1:45 Last 30 M Fly 1-A S
150 1 x 150 on 6:00 Same as Above 3-B S
200 2 x 100 on 3:00 40 Alt or 1-Arm Scull + 10 Sw 1-B SC
9:55 AM 5,050 Meters - Stress Value = 88
Workout #397 - Tuesday, 27 December 2005
Sprint
4:00 PM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
Short Course Meters
1 on 40:00 Weights L
700 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{6 x 50 on 1:00 Odds Ass2Wall; Evens Open T 5-A S C
600 8 x 75 on 1:15 O# 25 Fly- 25Dolph K-25 Brst 1-B S
. . . . . . . . E# 25 Russian-25 Back-25 StrmK w/Stks
1,950 3x{4 x 75 on 1:30 50 Dr-25 Sw - Stroke Specific 1-B S C
{4 x 50 on :01 20 Sec In Between Stk or Free 3-A S C
{1 x 150 on 7:00 25 Rev Fr; 25 Dbl Arm Back; 1-B S C
{ 100 Desc SC x25's
750 1x{5 x 50 on :45 5 Breaths 1-B S
{4 x 50 on :50 4 Breaths 1-B S
{3 x 50 on :55 3 Breaths 1-B S
{2 x 50 on 1:00 Free 1-B S
{1 x 50 on 1:00 1 Breath 1-B S
6:01 PM 4,000 Meters - Stress Value = 85
Workout #402 - Wednesday, 28 December 2005
Sprint
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 E-F-E; F-E-F 5-A S C
2,400 3x{1 x 500 on 4:30 IM 25 Dr-50 Sw 1-A S
{3 x 100 on 1:40 Desc SC+Time 1-A S
1,000 4x{3 x 50 on 1:00 Str Arm Long as you can hold 1-A S
{4 x 25 on 1:00 Sprint to Turn 5-A S
1 on 45:00 Jumping L
10:02 AM 4,400 Meters - Stress Value = 101
Workout #408 - Wednesday, 28 December 2005
Sprint
4:00 PM Start
Meters Set Description EGY WORK STK
====== ======================= === ==== ===
2,450 1 x 2450 on :50 Clear 1-B S STK
1,100 1 x 1100 on 20:00 White 1-A S STK
1,000 1 x 1000 on 20:00 Pink 2 S STK
200 1 x 200 on 5:00 Gold 5-B S CHO
4:52 PM 4,750 Meters - Stress Value = 109
Workout #411 - Thursday, 29 December 2005
Sprint
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 F-E, E-F-, Build, DPS 1-A S C
1,800 12 x 150 on 2:20 1-6 Pull 2@2:20; 1@2:40 1-A P
7-12 w/fins 2@2:20; 1@2:40
2,700 3x{3 x 100 on 1:40 free 1-B S
{3 x 100 on 2:20 Kick 1-B K C
{3 x 100 on 2:00 Stroke 1-B S S
9:42 AM 5,500 Meters - Stress Value = 82
Workout #414 - Thursday, 29 December 2005
Sprint
4:00 PM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
Bring Zach, Kyle & Ivan over to Spr group
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S C
Bax, Fisher, Vargas 3x200, 3x150 @2:30, 5x100 @1:35
1,800 1x{3 x 200 on 3:20 Paddles Only 1-A P
{3 x 200 on 3:00 Paddles + Buoy 1-A P
{3 x 200 on 2:40 Fins + Paddles 1-A P
Sprint Cycle Stuff
140 1x{4 on 2:00 TBD Turns or Power Swimming 4-A S
{2 x 25 on 3:00 Sprint Assisted 5-A S
{18 x 5 on :15 free 5-A S C
1,800 2x{4 x 125 on 2:00 Last 25 Stk 1-A S
{4 x 75 on 1:15 50 Fr - 25 Stroke 1-A S
{4 x 25 on 1:00 12.5 Swim - 12.5 4-A K
5:42 PM 4,740 Meters - Stress Value = 119
Workout #418 - Friday, 30 December 2005
Sprint
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 F-E, E-F-, Build, DPS 1-A S C
1,000 20 x 50 on 1:00 1-arm/ swim dps 1-B D
2,400 3 x 800 on 16:00 #1 k 100 Board 200 w/o 1-B S C
#2 Dr-Swim x100's, #3 Loco Stk-Fr
500 5 x 100 on 3:00 Dr-Sw stk desc 1-3 hold45 1-A S S
9:45 AM 4,900 Meters - Stress Value = 60
Workout #419 - Friday, 30 December 2005
Sprint
3:15 PM Start
Meters Set Description EGY WORK
====== ======================================================== === ====
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S
300 3 x 100 on 7:00 Sprint from Blocks, Record Tim 4-B S
Relays with Rose Bowl
400 4 x 100 on 7:00 More sprint stuff w/rose bowl 4-B S
1,200 1 x 1200 on 30:00 Swim Down 1-B S
Jumping Workout
2 x 50 Meters Heel Jog / Knee Run
10 Squats
10 Squat Jumps (No Streamline)
1 x 50 Meters Reverse Lunge
6 Split Jumps (Each Leg, one leg at a time)
50m Goose-Stepping
10 Pike Jumps
10 Breaststroke Jumps
10 Tuck Jumps (Grab Knees)
10 Step-Off Jumps - Launch right on impact
10 Jump-Off Jumps - From Lower Platform
10 Jump-Overs (Lower Pommel Horse Looking things)
Reminders: In water Ten-till-seven; On Bus ten-till-ten
Get money beforehand, Shoes, Sunscreen
4:56 PM 2,900 Meters - Stress Value = 91
Workout #424 - Saturday, 31 December 2005
Sprint
7:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 F-E, E-F-, Build, DPS 1-A S C
800 16 x 50 on 1:15 Streamline K w/strokes 1-B K C
800 1 x 800 on 12:00 Back Pull - Every 4th Rev Free 1-B S
1,800 4x{3 x 50 on 1:00 Drill 1-B D C
{3 x 100 on 1:30 Desc 1-3 Paddles Only 1-A S C
600 1 x 600 on 9:00 Kick w/fins 1-B K C
8:35 AM 5,000 Meters - Stress Value = 70
Workout #427 - Sunday, 01 January 2006
Sprint
8:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
- - - - - - - - - - Happy New Year!- - - - - - - - - -
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 50 Drill-50 Stroke 1-B D S
{8 x 25 on :45 Variable Sprint 1-B S C
800 16 x 50 on 1:00 O-Brst P w/Flutter E-6k-2p Fly 1-B P
800 8 x 100 on 2:00 Every 1st, 2nd, 3rd, 4th Fast 5-A S
800 8 x 100 on 2:00 Kick - Desc 1-4; 5-8 1-B K
400 8 x 50 on 1:00 25 Fist-25 Build 1-B D
900 1 x 900 on 16:00 TBD - Some solid stroke stuff 1-B D
Vertical Kick?
9:40 AM 4,700 Meters - Stress Value = 77
Workout #430 - Sunday, 01 January 2006
Sprint
4:00 PM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 6-5-4 1-B S
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S C
800 16 x 50 on :50 1-8 Strm K w/4 Str Br Each 25 1-B K
9-16 25 Brst-25 Build
391 1x{3 x 25 on 1:30 Sprint Assisted 5-A S
{12 x 25 on :50 Sprint Stroke +1 Stroke 1-B S
{2 x 8 on 4:00 Wall Rebounds (2x4 then change 5-B S
2,050 1x{4 x 100 on 1:30 Descend 1-4 1-A S
{1 x 250 on 4:00 50K-50Dr-100Stk-50Fr 1-B S S
{4 x 100 on 2:00 Hold HR 175 3-A S
{1 x 250 on 4:00 1-B S S
{4 x 75 on 1:45 Hold HR 175 3-B S
{1 x 250 on 4:00 Same 1-B S C
{4 x 50 on :50 20 sec rest - Hard 3-B S
5:36 PM 4,241 Meters - Stress Value = 97
Workout #433 - Monday, 02 January 2006
Sprint
7:00 AM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls 1-B S
{ Descend SC x100's
{4 x 100 on 1:30 Drill/Swim 1-B S C
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S C
600 12 x 50 on 1:00 IMO K-D-S 1-B D
2,400 3x{2 x 200 on 6:00 TBD-#1 IM-Fr #2 Pull Neg Split 1-A S
{4 x 100 on 3:30 TBD-#1 Kick - #2 Sw Neg Split 1-B S
8:50 AM 4,000 Meters - Stress Value = 63
Workout #436 - Monday, 02 January 2006
Sprint
4:00 PM Start
Meters Set Description EGY WORK S
====== ======================================================= === ==== =
-----------------Winter Training Trip-----------------
------------------San Luis Potosi, MX-----------------
800 1x{1 x 600 on 9:00 Choice Warm-Up 1-B S
{4 x 50 on 1:00 O# Ass2Wall; E# Open Turn ! 5-A S C
500 1 x 500 on 8:00 Pull- Every 4th Something Else 1-B P
2,600 2x{4 x 150 on 2:20 K-Drill-DPS 1-B S S
{3 x 100 on 1:30 25 Fr- 75 Stk Desc 1-3 1-A S S
{1 x 100 on 4:00 Different Stroke 1-B S S
{3 x 50 on :50 Strong 3-A S S
{3 x 25 on :50 Odds Dive 5-A S S
{3 x 25 on :50 Evens EZ Free 1-B S S
1,000 1 x 1000 on 15:00 free 1-B S
5:33 PM 4,900 Meters - Stress Value = 90
Workout #440 - Wednesday, 04 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,500 3 x 500 on 7:30 #1 Every 4th 50 Stk; #3 Stk-Fr 1-B S CHO
#2 Odd Walls Kick In; Even Walls Acc In
2,700 18 x 150 on 2:00 1-6 K-D-S; 7-12 Dr-Sw; 13-18Sw 1-B S FR
1,700 1x{4 x 25 on :30 Kick Fast 1-B K FR
{1 x 100 on 1:30 DPS 1-B P FR
{6 x 25 on :30 Kick Fast 1-A K FR
{1 x 200 on 2:45 DPS 1-B P FR
{8 x 25 on :30 Kick Fast 1-A K FR
{1 x 300 on 4:00 DPS 1-B P FR
{10 x 25 on :30 Kick Fast 1-B K FR
{4 x 100 on 1:10 free 1-A S FR
5:45 PM 5,900 Yards - Stress Value = 66
Workout #443 - Thursday, 05 January 2006
Sprint
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
1,000 8 x 125 on 2:00 25K-100 Sw +/-25 Yards 1-A S FR
Sprint Cycle
150 10 x 15 on 1:00 Power Rack 5-B S CHO
150 6 x 25 on 2:00 From Start - Easy Speed 5-B S CHO
Record Time + SR
75 3 x 25 on 2:00 Easy Speed with cords 5-B S CHO
8:04 AM 2,175 Yards - Stress Value = 73
Workout #446 - Thursday, 05 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ======================================= === ==== ===
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-B S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 4-A S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
1,200 3x{2 x 25 on :30 Scull; 1 Each Arm 1-B C FR
{2 x 50 on 1:00 1 Breath 1-A S FR
{1 x 250 on 3:00 Pull - HR 165 1-A S FR
120 8 x 15 on :45 Sprint 5-A S CHO
1,800 3x{3 x 50 on 1:00 Fast 1-A K CHO
{3 x 150 on 2:00 Desc 1-3 1-A S CHO
1,000 20 x 50 on 1:00 See Below
1 DPS-1 Fast; 2 DPS- 1 Fast; 3-1; 4-1
5:54 PM 5,470 Yards - Stress Value = 88
Workout #450 - Friday, 06 January 2006
Sprint
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
750 3 x 250 on 4:00 50 Fist - 200 Desc Stroke Coun 1-B S FR
750 30 x 25 on :30 1-Arm type stuff 1-B K FR
7:29 AM 1,500 Yards - Stress Value = 16
Workout #453 - Friday, 06 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S I
{1 x 400 on 6:00 IM - Kick - Drill 1-B S I
{1 x 100 on 2:00 Fly - Dr-Build 1-A S FL
{1 x 200 on 3:00 Swim 1-A S F
{1 x 100 on 2:00 Breast - Dr-Build 1-A S B
{1 x 100 on 2:00 Back 1-A S B
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A S F
2,000 20 x 100 on 1:30 1-6 K-Sw/ 9-12 Dr-Sw @1:25 1-A S F
13-16 Stroke-Free @1:20/ 17-21 Desc, 22-24 Hold @1:15
1,400 4x{1 x 250 on 4:00 Fly-Free-Back-Free-Breast 1-A S I
{1 x 100 on 2:00 Kick Arms@Side 1-B K F
1,000 2x{1 x 200 on 3:00 Pull Lungbusters 1-A P F
{4 x 75 on 1:10 Stroke Strong 2 S ST
5:52 PM 5,700 Yards - Stress Value = 110
Workout #454 - Saturday, 07 January 2006
Sprint
9:00 AM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1 on 59:59 Weights
1,100 1x{1 x 200 on 3:00 Back 1-B S
{1 x 100 on 1:30 Free 1-B S
{1 x 200 on 3:00 Breast 1-B S
{1 x 200 on 3:00 Fly 1-B S
{1 x 400 on 6:00 Free Relay 1-A S
300 1 x 300 on 6:00 Breaststroke Pull Fr Every 4th 1-B P
800 1x{4 x 100 on 1:30 Descend 1-4 1-A S
{4 x 50 on 1:00 Build Each Fr or Stroke 1-A S
{8 x 25 on :30 Variable Sprint 5-A S
- - - - - - - - - - - - Breakfast - - - - - - - - - - -
- - - - - - - - - Carthage vs. Lawrence - - - - - - - -
300 1 x 300 on 5:00 Pre Meet Warm-Up 1-B S
200 1 x 200 on 5:00 Racing 4-B S
1,400 1 x 1400 on 15:00 Warm-Down 1-B S
11:12 AM 4,100 Yards - Stress Value = 71
Workout #459 - Monday, 09 January 2006
Sprint
7:00 AM Start
Yards Set Description EGY WORK STK
====== ====================================== === ==== ===
1,000 1 x 1000 on 15:00 uw recover with fins 1-B D FR
7:15 AM 1,000 Yards - Stress Value = 10
Workout #462 - Monday, 09 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,215 3x{3 x 50 on :50 Drill Stroke IMO 1-B D STK
{3 x 75 on 1:10 K-Stroke-Free 1-B D FR
{2 x 15 on :50 Sprint 5-B S CHO
3,600 4x{1 x 250 on 5:30 Fly-Free-Back-Free-Brst 1-A S FR
{6 x 75 on 1:00 <45 2 S FR
{4 x 50 on :50 HR 175+ IMO 3-B S IM
100 4 x 25 on 1:00 Sprint from Blocks stroke 5-A S IM
6:03 PM 5,915 Yards - Stress Value = 142
Workout #465 - Tuesday, 10 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Ass2Wall 1-B S CHO
400 1 x 400 on 6:30 Breaststroke Pull w/dolphin 1-B P BR
750 1x{5 x 50 on :45 5 Breaths 1-A S FR
{4 x 50 on :50 4 Breaths 1-A S FR
{3 x 50 on :55 3 Breaths 1-A S FR
{2 x 50 on 1:00 2 Breaths 1-A S FR
{1 x 50 on 1:00 1 Breath 1-A S FR
800 8 x 100 on 2:00 HR 175+ (Stroke @2:15) 3-A S CHO
400 8 x 50 on 1:00 HR 175+ 3-A S FR
1,000 1 x 1000 on 20:00 TBD - Kick-Type stuff 1-B S CHO
300 4 x 75 on 6:00 Blocks 4-A S CHO
6:10 PM 4,650 Yards - Stress Value = 141
Workout #468 - Wednesday, 11 January 2006
Sprint
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================= === ==== ===
1,000 1 x 1000 on :40 Warm-Up 1-B
Sprint Cycle
80 16 x 5 on :40 Breakouts 5-B R
75 3 x 25 on 2:00 Tethered 5-B S CHO
200 8x{1 x 12 on :40 Sprint w/bucket 5-B S FR
{1 x 13 on :40 Easy w/bucket 1-B S CHO
400 1 x 400 on :40 Work w/Crocker 1-B
7:38 AM 1,755 Yards - Stress Value = 46
Workout #471 - Wednesday, 11 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ==================== === ==== ===
3,000 1 x 3000 on :40 free 1-B
2,400 1 x 2400 on :40 free 1-A
4:19 PM 5,400 Yards - Stress Value = 78
Workout #474 - Thursday, 12 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-A S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 3-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
1,000 8 x 125 on 2:00 25K-100 Sw Last 25 NB! 1-A S FR
120 8 x 15 on 1:00 15m SPRINT! 5-B S CHO
2,850 3x{4 x 25 on :25 Kick Stroke <20 1-A K STK
{4 x 25 on :25 Pull <20 1-A S STK
{3 x 50 on 1:00 Drill Stroke 1-B D STK
{12 x 50 on :45 Rnd 1 Every Other Fast 3-B S STK
Round 2 Every 3rd Fast/ Round 3 Every 4th Fast
6 on 2:00 TiVO Starts
50 2 x 25 on :30 100 pace 1-A S FR
6:06 PM 5,370 Yards - Stress Value = 149
Workout #482 - Friday, 13 January 2006
Sprint
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
400 1 x 400 on 6:00 6-5-4 1-B S CHO
600 6 x 100 on 1:30 50Fr-50 Stk IMO Build 1-B S IM
900 12 x 75 on 1:00 Turn1 Fast In Turn2 StrmPastFl 1-A S FR
1,600 8 x 200 on 2:30 50 Dr-150 Swim 1-B S FR
7:53 AM 3,500 Yards - Stress Value = 44
Workout #480 - Friday, 13 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S IM
{1 x 400 on 6:00 IM - Kick - Drill 1-B S IM
{1 x 100 on 2:00 Fly - Dr-Build 1-A S FLY
{1 x 200 on 3:00 Swim 1-B S FR
{1 x 100 on 2:00 Breast - Dr-Build 1-B S BR
{1 x 100 on 2:00 Back 1-A S BK
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A S FR
200 1 x 200 on 4:00 Kick 1-A P FR
500 5 x 100 on 1:15 Descend 1-4 Hold 5 2 S FR
150 3 x 50 on :40 Pace 2 S FR
100 1 x 100 on 10:00 Timed 4-B S FR
500 4 x 125 on 2:00 1-4 75K-50Brst / 5-8 50-75 1-B P BR
w/Paddles
5:17 PM 2,750 Yards - Stress Value = 53
Workout #485 - Saturday, 14 January 2006
Sprint
7:30 AM Start
Yards Set Description EGY WORK STK
====== ======================================================== === ==== ===
600 1 x 600 on 9:00 Easy Swim & Drill 1-B S CHO
600 1 x 600 on 9:00 Pull-Every 4th 1 Breath 1-B P CHO
500 4 x 125 on 1:30 3 x 25 Drill; 50 Swim 1-B
300 1 x 300 on 5:00 Loco Kick-Drill 1-B D CHO
300 4 x 75 on 1:00 IM Switch-Build Through Turns 1-B S IM
200 8 x 25 on :40 Variable Sprint 1-A S CHO
- - - - - - - - - - - - Session 1 - - - - - - - - - - -
300 1 x 300 on :01 Racing 4-B
600 1 x 600 on :01 Warn-Down 1-B
- - - - - - - - - - - - Session 2 - - - - - - - - - - -
800 1 x 800 on :40 Swim & Drill 1-B
300 1 x 300 on :40 Racing 3-B
400 1 x 400 on :40 Warm-Down 1-B
600 1 x 600 on :40 Warm-Down 1-B
8:37 AM 5,500 Yards - Stress Value = 87
Workout #488 - Monday, 16 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
Happy Martin Luther King Day
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S
"We cannot walk alone. And as we walk, we must make the
pledge that we shall march ahead. We can't turn back."
1,075 1x{1 x 200 on 2:50 IM 1-A S
{1 x 175 on 2:30 of an IM + 25 Sprint Free@30 1-A S
{1 x 150 on 2:10 of an IM + 2x25 Sprint Free@30 1-A S
{1 x 125 on 1:50 of an IM + 3x25 Sprint @30 1-A S
{1 x 100 on 1:30 of an IM + 4x25 Sprint@30 1-A S
{1 x 75 on 1:10 of an IM + 5x25 Sprint@30 1-A S
{1 x 50 on :50 Fly + 6x25 Sprint @30 1-A S
{8 x 25 on :30 Sprint 2 Each Stroke 3-A S
"In spite of the difficulties and frustrations of the
moment, I still have a dream."
3,500 1x{3 x 200 on 3:00 IM - 25 K - 25 Sw 1-A P
{3 x 200 on 2:40 Desc SC 1st 100; Neg Split 1-A S
{3 x 200 on 2:50 IM - 25 Dr - 25 Sw 1-A S
{4 x 150 on 2:00 Paddles Only Desc 1-4 1-A P
{3 x 200 on 2:45 IM Swim 1-A S
{5 x 100 on 1:30 75 DPS - 25 Fast NB 1-A S
"When will you be satisfied?""
200 1 x 200 on 3:00 Free ! 3-A S
"Free at last! free at last! thank God Almighty, we are
free at last."
5:59 PM 6,300 Yards - Stress Value = 154
Workout #489 - Tuesday, 17 January 2006
Sprint
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
450 1 x 450 on 6:00 100Fr-50Stk IM Order 1-B S IM
400 16 x 25 on :20 Pull 3@20 1@40 - Choice Stk/Fr 1-B S CHO
80 16 x 5 on :15 2 Sets of 8 push-offs 5-B S CHO
90 6 x 15 on 1:30 Power Rack 5-A S CHO
100 4 x 25 on :40 Cords - Easy Speed 1-B S CHO
7:36 AM 1,120 Yards - Stress Value = 23
Workout #494 - Tuesday, 17 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D
{8 x 25 on :45 Running Starts 1-B S
900 3 x 300 on 5:00 Kick - Drill - Swim x100's 1-B D
150 6 x 25 on 1:00 Sprint Choice of Stroke 5-B S
1,200 12 x 100 on 1:30 Zone III HR 180 3-B S
9-16 Choice of Stk or Free Brst & Fly @1:40; Back @1:30
1,000 1 x 1000 on 16:00 Loco K-S Fins & Paddles 1-A P
300 4 x 75 on 3:00 Blocks 4-B S
500 10 x 50 on 1:00 Drill-Swim 1-A S
6:02 PM 5,050 Yards - Stress Value = 139
Workout #499 - Wednesday, 18 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,200 24 x 50 on :50 Odds: Swim-K x25's fast Turn 1-B P BK
Evens: Stroke
1,000 1 x 1000 on 15:00 Loco K-Sw w/fins+paddles 1-B D CHO
400 16 x 25 on :50 u/w turn w/fins 1-B S FIN
700 4x{1 x 75 on 1:00 100 HR 160-168 2 S FR
{1 x 100 on 1:20 HR 160-168 2 S FR
150 10 x 15 on 1:00 Sprints 5-A S CHO
5:49 PM 4,450 Yards - Stress Value = 63
Workout #502 - Thursday, 19 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S
{1 x 500 on 7:00 Loco K-Sw 1-B S
{1 x 200 on 3:00 IM Drill 1-B D
{1 x 50 on 1:00 1 breath each way 3-B S
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S
600 12 x 50 on 1:00 K / :55 K/ :50 K/ :45 Sw 1-B K
Casey, Bryce, Trella, George
1,200 6 x 200 on 3:00 w/20 HR 150-60 (Edgar 6x150) N 1-A P
Henry, Bax, Hallam, Trella, Falink
8 x 25 Broken 100 Pace #1 From Start - 10.5, 11.0, 12.1
Successive 25's +1.25 Seconds 1 at a time
200 8 x 25 on :35 Pull Worst Stroke 1-B P
1,900 2x{1 x 200 on 3:30 Drill 1-B D
{3 x 100 on 2:00 < 54 Free - HR 180+ 3-B S
{3 x 50 on 1:00 25 K Arms@Side/ 25 DPS 1-B K
{4 x 75 on 1:30 HR 175 - Last 25 u/w Kick 3-B S
500 4 x 125 on 1:40 TBD 1-A S
6:04 PM 5,750 Yards - Stress Value = 116
Workout #506 - Friday, 20 January 2006
Sprint
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
600 1 x 600 on 9:00 Every 3rd 25 Brst 3K-1P 1-B S FR
400 8 x 50 on :40 1 Breath Down - 1 Back 1-B P FR
75 3 x 25 on 2:00 Sprint Assisted-Controlled Str 1-B S FR
800 16 x 50 on 1:00 1Arm Up-Sw-1Arm Dn-Swim 1-B S FR
1,125 1 x 1125 on 20:00 Jade's Kick Set 1-B K FR
8:05 AM 3,000 Yards - Stress Value = 30
Workout #511 - Friday, 20 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK ST
====== ====================================================== === ==== ==
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S I
{1 x 400 on 6:00 IM - Kick - Drill 1-B S I
{1 x 100 on 2:00 Fly - Dr-Build 1-A S FL
{1 x 200 on 3:00 Swim 1-A S F
{1 x 100 on 2:00 Breast - Dr-Build 1-A S B
{1 x 100 on 2:00 Back 1-A S B
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A S F
1,200 3x{4 x 25 on :20 IMO 1-B S I
{3 x 100 on 1:20 Pull Descend 1-A P F
Sprint Group - B- Henry-Edgar-Bax-Fisher-Falink-Combs
1,350 3x{1 x 75 on 1:05 Last 25 Stk - HR ~160 2 S ST
{1 x 100 on 1:25 Last 50 Stk - HR ~160 2 S ST
{1 x 125 on 1:40 Last 50 Stk - HR ~160 2 S F
{1 x 150 on 2:00 Last 50 Stk - HR ~160 2 S F
Sprint Group - A - Bryce, George, Casey - 4 Rounds
1 x 100 @1:25 Last 25 Stk - HR~160
1 x 150 @2:00 Last 50 Stk - HR~160
1 x 200 @2:40 100 Fr-100 Stk - HR~160
300 1 x 300 on 6:00 25K-50 Bk 1-B S B
1,200 12 x 100 on 1:40 1-6 Odds K-Sw/Evens K-Bk 1-A S F
7-12 Odds K-Sw/Evens K-Brst
Sprint Group B: +450
Starts - Break a relay record
5:45 PM 5,350 Yards - Stress Value = 109
Workout #514 - Saturday, 21 January 2006
Sprint
1:00 PM Start
Yards Set Description EGY WORK STK
====== ===================== === ==== ===
Wheaton Meet
2,500 1 x 2500 on :40 Swim 1-B S CHO
400 1 x 400 on :40 Racing 3-B S CHO
1,000 1 x 1000 on :40 free 1-A S CHO
1:07 PM 3,900 Yards - Stress Value = 61
Workout #517 - Monday, 23 January 2006
Sprint
7:00 AM Start
Yards Set Description EGY WORK STK
====== ======================================= === ==== ===
1,000 1 x 1000 on 15:00 Choice 1-B S CHO
1,200 1 x 1200 on 20:00 Choice - Jade made it 1-A S CHO
7:37 AM 2,200 Yards - Stress Value = 34
Workout #520 - Monday, 23 January 2006
Sprint
4:30 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,200 6 x 200 on 3:30 50K-50Dr-100 Sw 1-A S CHO
1,500 10 x 150 on 1:50 / 2:00 - HR 155-168 2 S FR
1,000 20 x 50 on :40 Breathe Every 4 & 5 1-A P FR
90 6 x 15 on 1:00 free 5-B S CHO
800 1x{4 x 150 on 2:45 Hard - Fr or Fr/Stk 3-B S CHO
{4 x 50 on 4:00 Fast - Fr or Stroke 4-B S CHO
90 6 x 15 on 1:00 free 5-B S CHO
6:30 PM 5,680 Yards - Stress Value = 161
Workout #521 - Tuesday, 24 January 2006
Sprint
8:00 AM Start
Yards Set Description EGY WORK STK
====== ============================== === ==== ===
1,000 1 x 1000 on 15:00 Warm-Up 1-B S CHO
75 3 x 25 on 1:00 Sprint Assisted 5-B S CHO
90 6 x 15 on 1:45 Sprint 5-B S CHO
100 4 x 25 on :40 Buckets 5-B S CHO
8:38 AM 1,265 Yards - Stress Value = 42
Workout #526 - Tuesday, 24 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
4:30 PM 1,000 Yards - Stress Value = 10
Workout #527 - Tuesday, 24 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
Opted not to do all the 3-B recommended by 3S
Felt they needed a break from fast
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{8 x 25 on :40 Open Turn - Fast Breakout 1-B S CHO
600 1 x 600 on 9:00 25 Stk-75 Free-50 K 1-B P STK
1,650 3x{3 x 50 on 1:00 Drill 1-B D CHO
{2 x 200 on 3:00 100 Free-100 Stroke Build 1-A S FR
700 1x{4 x 25 on :45 Kick Fast w/fins 5-B K FR
{1 x 500 on 8:00 K-S x25's-50's-25's-50's-25's 1-B K FR
{4 x 25 on :45 Kick Fast w/fins 5-B K FR
1,000 4 x 250 on 3:45 100 Scull on Side 1-A SC FR
100 DPS - 50 u/w Recovery
200 4 x 50 on 1:00 Swim w/ mid-pool turns 1-B S FR
5:52 PM 5,150 Yards - Stress Value = 95
Workout #530 - Wednesday, 25 January 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ==================================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,350 9 x 150 on 2:00 3 Pad+Buoy-3 Paddle 3-Pad+Fins 1-A P FR
1,200 6 x 200 on 2:45 IM Odds K-Sw/ Evens Dr-Sw 1-A S IM
Sprint Group - II
6 x 100 @1:30 See Notes
Jared-Breakouts; David-IM Switch; Bryce 15burts
Chris+ Bax-Swim Down w/handspeed; Edgar Racks After
4 x 25 on 2:00 Paced
Sprint Group - I: Casey, Fisher, George
1,500 2x{2 x 200 on 3:00 100 K- 200 Swim 1-B K FR
{1 x 100 on 1:15 25 Fr - 75 Stroke 1-A S STK
{1 x 75 on :50 Swim Free 1-A S FR
{3 x 50 on :50 Stroke or Free - HR up 3-B S STK
{1 x 25 on 1:00 Easy 1-B S CHO
Regroup
400 8 x 50 on 1:00 Fast Mid-25 1-A S FR
5:45 PM 5,450 Yards - Stress Value = 96
Workout #535 - Thursday, 26 January 2006
Sprint
3:00 PM Start
Yards Set Description EGY WORK STK
====== ======================================== === ==== ===
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 w/fins+board 100K-100 Sw 1-A S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 3-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
400 16 x 25 on :35 1-Arm Scull - Opp Arm Out 1-B SC CHO
600 6 x 100 on 1:30 25K-50 Drill-25 Swim 1-A D CHO
Mix in some stroke
1,500 1x{3 x 125 on 2:30 3-B - Last 25 DPS 3-B S CHO
{3 x 100 on 2:00 free - Last 25 DPS 3-B S CHO
{3 x 75 on 1:20 3-B - Last 25 DPS 3-B S CHO
{3 x 50 on 1:00 3-B - #3 DPS 3-B S CHO
{2 x 100 on 2:00 3-B - Last 25 DPS 1-B S CHO
{2 x 75 on 1:20 3-B 1-B S CHO
{2 x 50 on 1:00 3-B 3-B S CHO
600 1 x 600 on 12:00 TBD 1-A S CHO
400 4x{ 16 x 25 Variable Sprint
{1 x 25 on :30 Fast 3-A S FR
{1 x 25 on :30 Build 3-B S FR
{1 x 50 on :30 Easy 1-B S FR
4:37 PM 4,850 Yards - Stress Value = 116
Workout #541 - Friday, 27 January 2006
Sprint
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
Kyle, Casey & Fisher? Join MD
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 8 x 100 on 1:30 fly 1-A S FLY
400 2x{1 x 100 on 2:00 Kick 1-B K CHO
{4 x 25 on :40 Kick Sprint 5-B K CHO
365 1x{6 x 15 on 2:00 Racks 5-B S FR
{3 x 25 on 2:30 Sprint Assisted 5-B S CHO
{8 x 25 on :30 TiVO Turn 1-A S CHO
8:07 AM 2,565 Yards - Stress Value = 76
Workout #546 - Friday, 27 January 2006
Sprint
3:00 PM Start
Yards Set Description EGY WORK STK
====== ========================================== === ==== ===
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S IM
{1 x 400 on 6:00 IM - Kick - Drill 1-B S IM
{1 x 100 on 2:00 Fly - Dr-Build 1-A S FLY
{1 x 200 on 3:00 Swim 1-A S FR
{1 x 100 on 2:00 Breast - Dr-Build 1-A S BR
{1 x 100 on 2:00 Back 1-A S BK
{1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A S FR
800 8 x 100 on 1:30 Backstroke 1-A S BK
600 8 x 75 on 1:00 free 2 S FR
200 1 x 200 on 3:30 TBD 1-B D FR
600 6 x 100 on 1:20 free 2 S FR
200 1 x 200 on 3:30 TBD 1-B S CHO
300 6 x 50 on :45 free 2 S FR
500 20 x 25 on :20 / :40 IMO 1-A S IM
4:23 PM 4,500 Yards - Stress Value = 95
Workout #549 - Saturday, 28 January 2006
Sprint
10:30 AM Start
Yards Set Description EGY WORK STK
====== ========================== === ==== ===
1,100 1x{1 x 200 on 3:00 Back 1-B S BK
{1 x 100 on 1:30 Free 1-B S FR
{1 x 200 on 3:00 Breast 1-B S BR
{1 x 200 on 3:00 Fly 1-B S FLY
{1 x 400 on 6:00 Free Relay 1-A S FR
1,600 1 x 1600 on :40 1-A 1-A S FR
400 1 x 400 on :40 Racing 4-B S CHO
1,200 1 x 1200 on :40 Warm-Down 1-B S CHO
10:56 AM 4,300 Yards - Stress Value = 91
Workout #552 - Sunday, 29 January 2006
Sprint
11:00 AM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
600 1 x 600 on 9:00 u/w Recovery every 4th Str Arm 1-B S FR
400 1 x 400 on 6:00 Back Pull Every 4th Russian 1-B P BK
400 8 x 50 on :40 Kick 2 Each Stroke 1-B K IM
800 4 x 200 on 3:00 Desc 1-4 1-B S FR
11:39 AM 2,200 Yards - Stress Value = 22
Workout #554 - Monday, 30 January 2006
Sprint
3:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
900 1x{4 x 100 on 1:25 Descend Free or IM 1-A S FR
{4 x 75 on 1:00 Descend Free or Stroke 1-A S STK
{4 x 50 on :40 Descend 3-B S CHO
300 1x{1 x 200 on 4:00 Kick 1-B K CHO
{4 x 25 on :35 Kick Fast 1-A K CHO
450 1x{1 x 200 on 3:00 Pull 1-B P CHO
{4 x 25 on :30 Pull Fast n/b 3-B P CHO
{3 x 50 on 2:00 #1 Build, #2 & 3 Paced 3-B S CHO
Sprint Group II - Casey, George, Nathan
3 x [50 Build + 100 DPS
200 4 x 50 on :50 Fast Turns 1-A S CHO
3 on :30 Starts
100 1 x 100 on :40 Easy 1-B
4:02 PM 2,950 Yards - Stress Value = 53
Workout #559 - Tuesday, 31 January 2006
Sprint
3:00 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Ass2Wall 1-B S CHO
600 1 x 600 on 5:00 100 u/w Rec-100Sw-50Russ-50Sw 1-A D FR
400 1 x 400 on 14:00 K-Sw x25's w/fins 1-A S FIN
600 6 x 100 on 1:20 Best Avg <164 2 S CHO
300 1 x 300 on 7:30 Pull, Every 4th Breast 1-A P FR
120 8 x 15 on :45 Fast! - IMO 5-B S CHO
800 1 x 800 on 25:00 Stroke-specific type work 1-A S STK
120 8 x 15 on :45 Fast! - Choice K-P-Sw-Stk? 5-B S CHO
4:41 PM 3,940 Yards - Stress Value = 98
Workout #562 - Wednesday, 01 February 2006
Sprint
7:00 AM Start
Yards Set Description EGY WORK STK
====== ============================== === ==== ===
2,400 1 x 2400 on 24:00 On the House 1-B S CHO
7:24 AM 2,400 Yards - Stress Value = 24
Workout #560 - Wednesday, 01 February 2006
Sprint
8:00 AM Start
Yards Set Description EGY WORK STK
====== ============================ === ==== ===
1,200 1 x 1200 on :40 On the house 1-B
8:01 AM 1,200 Yards - Stress Value = 12
Workout #575 - Thursday, 02 February 2006
Sprint
3:15 PM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-A S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 3-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
1,200 6x{1 x 100 on 1:15 free HR <140 1-A S FR
{1 x 100 on 1:20 free HR ~155 2 S FR
Henry 100's will be IM Switch 75-25 50-50(fly)
400 1x{1 x 200 on 4:00 Kick 1-B K STK
{4 x 50 on 1:00 5 Fast Wall Kicks-! Turn EZ50 1-A S CHO
250 5 x 50 on 1:00 Pull-#1 5 breaths; #2 4 br... 1-A P FR
4:10 PM 3,200 Yards - Stress Value = 67
Workout #580 - Monday, 06 February 2006
Sprint
3:45 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 1 x 400 on 5:00 Pull Neg Split - Every 4th Str 1-A P FR
600 6 x 100 on 1:20 Odds Drill/DPS Evens HR 150 1-A S FR
400 8x{1 x 15 on :40 Fast 5-B S CHO
{1 x 35 on 1:00 Kick or Drill 1-B S CHO
1,200 1 x 1200 on 20:00 Fr-Stk-IM x200s 20sec @600 1-B S FR
4:55 PM 3,600 Yards - Stress Value = 59
Workout #586 - Monday, 20 February 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 6 x 100 on 2:00 Kick Descend 1-A K CHO
2,900 1x{8 x 200 on 2:45 Stk-Free IMO Zone II - HR ~170 2 S FRM
{1 x 400 on 6:00 Pull - every 4th Russian 1-A P FR
{4 x 25 on 1:00 Sprint 5-B S CHO
{4 x 200 on 3:00 Zone II 3-B S FR
100 4 x 25 on 1:00 Sprint 5-B S CHO
5:36 PM 4,600 Yards - Stress Value = 134
Workout #589 - Tuesday, 21 February 2006
Sprint
3:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
400 16 x 25 on :20 to the foot 1-A S CHO
3,200 2x{6 x 50 on :50 1 Drill - 2 Build 1-A S CHO
{4 x 125 on 1:30 free 2 S FR
{2 x 175 on 2:15 IM (-25 Fly) 2 S FR
{2 x 225 on 2:40 free 2 S FR
200 1 x 200 on 3:00 Scull 1-B S FR
200 4 x 50 on 5:00 free 5-B S CHO
400 1 x 400 on 6:00 TBD 1-B S CHO
4:57 PM 5,400 Yards - Stress Value = 138
Workout #592 - Wednesday, 22 February 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 4 x 150 on :15 Hard 3-B S CHO
1,000 1 x 1000 on :40 free 1-B S CHO
1,000 1 x 1000 on :40 Something Else 1-A S CHO
750 3x{3 x 50 on :15 Hard 3-B S CHO
{1 x 100 on 1:30 easy 1-B S CHO
4:48 PM 4,350 Yards - Stress Value = 85
Workout #597 - Thursday, 23 February 2006
Sprint
3:15 PM Start
Yards Set Description EGY WORK STK
====== ======================================= === ==== ===
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-A S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 3-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
400 1 x 400 on 5:00 Pull Strong 1-A P FR
400 1 x 400 on 6:00 Kick Strong w/fins 1-A K CHO
60 4 x 15 on 1:00 Sprint 5-B S CHO
700 7 x 100 on 1:15 / 1:20 Free & Stroke 1-A S FRM
100 4 x 25 on 1:20 Sprint 5-B S CHO
400 1 x 400 on 8:00 Backstroke Swim 1-B S BK
100 2 x 50 on 5:00 Sprint 5-B S CHO
1,200 1 x 1200 on 20:00 TBD 1-A S CHO
4:59 PM 4,710 Yards - Stress Value = 115
Workout #600 - Friday, 24 February 2006
Sprint
10:30 AM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
Pain Tolerance Day
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S IM
{1 x 400 on 6:00 IM - Kick - Drill 1-B S IM
{1 x 100 on 2:00 Fly Kick-Drill 1-A S FLY
{1 x 200 on 3:00 Swim 1-A S FR
{1 x 100 on 2:00 Breast Kick-Drill 1-A S BR
{1 x 100 on 2:00 Back Kick-Drill 1-A S BK
{8 x 25 on :45 Variable Sprint 1-A S FR
225 1x{3 x 50 on :50 Kick Descend 1-3 1-A K CHO
{3 x 25 on :30 Kick Fast! 1-A K FR
800 4 x 200 on 3:00 Zone III - Ouch! 3-B S FR
400 8 x 50 on 1:00 Drill 1-B D STK
800 8 x 100 on 2:00 Zone III 3-B S CHO
600 6 x 100 on 1:35 25 Rev Free-25 Brst-25K-25 Sw 1-B S FR
750 3x{2 x 75 on 1:30 Zone III 3-B S CHO
{2 x 50 on 1:00 Zone III - Stroke 3-B S STK
300 1 x 300 on 5:00 Swim Down 1-B S CHO
12:18 PM 5,175 Yards - Stress Value = 132
Workout #605 - Saturday, 25 February 2006
Sprint
8:30 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1 on 30:00 Cardio 1-B
1,100 1x{1 x 200 on 3:00 Back 1-B S BK
{1 x 100 on 1:30 Free 1-B S FR
{1 x 200 on 3:00 Breast 1-B S BR
{1 x 200 on 3:00 Fly 1-B S FLY
{1 x 400 on 6:00 (16 x 25 Variable Sprint) 5-B S FR
1,800 3x{6 x 50 on :50 Individual Drills 1-B D STK
{3 x 100 on 1:30 Stroke Desc SC+Time 1-A S STK
600 6 x 100 on 1:40 Kick w/board 1-B K CHO
100 4 x 25 on 1:00 Sprint! 5-B
1,250 10 x 125 on 1:30 Zone II Middle 3-4 Stroke@1:45 2 S FR
10:23 AM 4,850 Yards - Stress Value = 138
Workout #610 - Tuesday, 28 February 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
750 3x{3 x 50 on :50 Kick Descend 1-B K FR
{1 x 100 on 2:00 K-Dominated Swim 1-A S FR
1,200 12 x 100 on 1:50 1:40/1:50 - VO2 - HR 180 3-B S FR
600 1 x 600 on 9:00 Pull Back Every 4th Free/Fly 1-B P BK
900 12 x 75 on 1:30 Same as above 3-B S CHO
400 1 x 400 on 5:00 TBD 1-B S CHO
200 4 x 50 on :50 free 5-B S CHO
5:54 PM 5,050 Yards - Stress Value = 138
Workout #614 - Wednesday, 01 March 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
1,200 1 x 1200 on :40 free 1-B S CHO
1,100 11 x 100 on 1:20 Zone I-a HR 160 1-A S CHO
4:50 PM 3,300 Yards - Stress Value = 44
Workout #618 - Thursday, 02 March 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================ === ==== ===
Zach + Chapman
1,350 1x{1 x 200 on 3:00 Free Relay 1-B S CHO
{1 x 500 on 7:00 Loco K-Sw 1-A S FR
{1 x 200 on 3:00 IM 1-A S IM
{1 x 50 on 1:00 1 breath each way 1-B S FR
{1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A S IM
2,100 3x{1 x 400 on 5:00 Desc SC x100's 1-A S FR
{1 x 200 on 4:00 Kick - Chap Every 4th 8Kicks 1-A K FR
{ Zach Kick 25 Fly - 50 Breast - 25 Free
{4 x 25 on :45 #1 Breakout/#2 15y/#3 20y/#425 3-B S CHO
5:13 PM 3,450 Yards - Stress Value = 72
Workout #626 - Friday, 03 March 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
500 20 x 25 on :20 3@:20; 1@:40 1-A S IM
600 4 x 150 on 2:40 100 Free - 100 Back ! Zone III 3-B S FIN
200 1 x 200 on 3:00 Kick 1-B K CHO
100 4 x 25 on :30 Kick ! 5-B K CHO
400 1 x 400 on 6:00 DPS 1-B P CHO
900 18 x 50 on 1:00 6@1:00, 6@1:10, 6@1:20 3-B S CHO
800 8 x 100 on 1:10 Fins + Pads <1:01 HR <150 1-A P FR
5:41 PM 4,500 Yards - Stress Value = 114
Workout #629 - Saturday, 04 March 2006
Sprint
9:00 AM Start
Yards Set Description EGY WORK STK
====== =============================================== === ==== ===
1,100 1x{1 x 200 on 3:00 Back 1-B S BK
{1 x 100 on 1:30 Free 1-B S FR
{1 x 200 on 3:00 Breast 1-B S BR
{1 x 200 on 3:00 Fly 1-B S FLY
{1 x 400 on 6:00 Free Relay 1-A S FR
300 4 x 75 on 1:00 IM Switch (Fly-Back) 1-A S FR
1,300 13 x 100 on 1:15 / 1:20 Odds Free, Evens StkIMO 1-A S IM
300 4 x 75 on 1:00 IM Switch (Back-Breast) 1-A S FR
400 4 x 100 on 2:00 Kick 1-A K CHO
225 3 x 75 on 5:00 (50-75-100) 5-B S CHO
300 4 x 75 on 1:00 IM Switch (Breast-Free) 1-A S IM
10:21 AM 3,925 Yards - Stress Value = 94
Workout #632 - Sunday, 05 March 2006
Sprint
9:00 AM Start
Yards Set Description EGY WORK STK
====== ============================ === ==== ===
2,000 1 x 2000 on :40 On the house 1-B
9:01 AM 2,000 Yards - Stress Value = 20
Workout #634 - Monday, 06 March 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
800 4 x 200 on 3:00 Modified IM 25-75-75-25 3-B S CHO
200 1 x 200 on 5:00 Back EZ 1-B S CHO
150 10 x 15 on 59:59 Sprint 5-B S CHO
1,200 6 x 200 on 3:00 Drill/Swim 1-B D IM
3:13 AM 3,350 Yards - Stress Value = 74
Workout #639 - Tuesday, 07 March 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ============================================= === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
300 4x{1 x 25 on :30 Kick 1-B K CHO
{1 x 50 on :40 Drill 1-B D CHO
300 1 x 300 on 5:00 K-S stuff w/paddles + fins 1-A S CHO
100 2 x 50 on 2:00 Build 3-B S CHO
600 1 x 600 on :40 TBD 1-B S CHO
100 4 x 25 on :30 Blocks - timed to feet 4-B S CHO
4:57 PM 2,400 Yards - Stress Value = 37
Workout #643 - Wednesday, 08 March 2006
Sprint
4:15 PM Start
Yards Set Description EGY WORK STK
====== ================================================== === ==== ===
1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4 1-B S FR
{4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B D STK
{4 x 50 on :45 Open Turn - Fast Breakout 1-B S CHO
600 8 x 75 on 1:15 See Below 1-A S CHO
Bryce & Jared - 1-4 25 u/w Rec/ 25 4-K/ 25 Swim
Bryce, Jared Henry 5-8 25 1-Arm/ 25 Swim/ 25 Kick
Henry 1-4 IM Switch Build through turn
1,000 5x{1 x 50 on :50 Descend 1-4 1-B S CHO
{1 x 50 on :50 Strong 1-A S CHO
{1 x 50 on :50 Hard 3-B S CHO
{1 x 50 on :50 Hard 3-B S CHO
Jared & Henry
550 2x{1 x 200 on 3:00 Lungbusters Pull 1-A P FR
{3 x 25 on :30 Descend 1-3 Stroke 5-B
Bryce
5:12 PM 3,150 Yards - Stress Value = 75
Workout #647 - Friday, 10 March 2006
Sprint
2:00 PM Start
Yards Set Description EGY WORK
====== ======================================================== === ====
REMINDER: Timing Tonight @5:40- Practice Tomorrow @2:00
1,300 1x{1 x 200 on 3:00 Medley Relay 1-B S
{1 x 400 on 6:00 IM - Kick - Drill 1-B S
{1 x 100 on 2:00 Fly - Dr-Build 1-A S
{1 x 200 on 3:00 Swim 1-A S
{1 x 100 on 2:00 Breast - Dr-Build 1-A S
{1 x 100 on 2:00 Back 1-A S
{8 x 25 on :40 No Breath 1-A S
200 4 x 50 on :50 Odds Build to turn @25 1-A S
Evens - Three Breaths
200 1 x 200 on 4:00 6 Sculls+3 Strokes w/Buoy 1-B S
100 4 x 25 on 2:00 1 From Block; 3 From Push 4-B S
Have somebody time you and be within 0.1 of your goal
time-Henry 10.4/11.6; Jared 10.5/11.7; Bryce 10.6/11.7
200 Free Relay Starts - Yesterday FOUR relays were
DQ'ed at Nationals. If it gets THEM-Guaranteed All-Am
Bryce - Warm-Down Jared & Henry Below
200 1 x 200 on 4:00 Reverse IM Swim EZ 1-B S
600 4x{1 x 100 on 1:15 free - Good Turns 1-A S
{1 x 50 on 1:15 Stroke or Free @Zone III 3-B S
200 1 x 200 on 4:00 Grab Ass (Don't grab each 1-B S
other's 200 times - swim it)
3:10 PM 2,800 Yards - Stress Value = 54
