Monday's workout

200 swim
2x100 drill
200 pull
2x100 drill
2x100 kick
4x50 stroke drill
200 IM drill
4 times: 150 pull easy, 2x75 fast
Warm down

Friday's Workout

RECOVERY

 

Warm-Up: (800m)          

§  200 swim @ 4:00

§  4X50 kick @ 1:15

§  200 pull @ 4:00

§  4X50 kick @ 1:15

 

Pull: (500m)

§  10X50 free – descend 1-5, 6-10 @ 1:00

 

Main Set: (1000m)

o   2x100 swim moderate @ 1:40

o   4x75 kick @ 1:40

o   6x50 swim moderate @ 1:00

o   8x25 swim – 2 breaths or less @ :40

 

Warm Down: (300m)

§  3x100 swim easy @ 2 min

Thursday's Workout (12.9.10)

STROKE/SPRINT

 

Warm-Up: (600m)          

§  300 swim choice

§  4x75 stroke – 50K, 25D @ 2:00

 

Pull Set: (500m)

§  5X100 pull breathing 3, 5 by 50 @ 1:40

 

Pre Main Set (200m)

§  2X50 - free build @ 1:00

§  4x25 – IM Order build @ :35

 

Main Set: (900m)

§  3X - odd rounds stroke, even round choice

o   1X75 – 50 K, 25D @ 1:45 (stroke), 1:30 (free)

o   1X75 – 50D, 25S @ 1:45 (stroke), 1:30 (free)

o   1X50 – build to fast  @ 1:10 (stroke), 1:00 (free)

o   2X25 – fast @:40 (stroke), :35 (free)

o   1X50 – easy choice @ 2:00

 

Warm-Down: (200m)

§  4x50 – free, back by 25 @ 1:15

 

Tuesday's workout

100 free, 75 free drill
100 free/breast, 75 breast drill
100 free/back, 75 back drill
100 free/fly, 75 fly drill

8x25 IM order
5x100 pull desc 1-4,5
4x25 easy/fast
300 dps/choice by 50
4x25 fast from the block
100 easy
8x50 2 pace, 1 easy
Warm down

West Bend Results!

West Bend Meet!

From the left to the right:
Lonny, Random guy, Antonio, Bela, Jeb, Ryan



From the left to the right:
Meredith, Random person1, Random person 2, ...

Monday´s workout

100 swim, 2 x 50 fist
100 easy kick, 2 x 50 mod. kick
100 pull, 2 x 50 pull breathing every 7
10 x 75 50 drill, 25 swim
2x ( 4 x 150 build, 1x100 easy
warm down