Workouts

Workouts

3/25/97
3/26/97
3/27/97
4/1/97
4/7/97
4/8/97
4/17/97
4/21/97
4/22/97
4/27/97

5/1/97
9/24/97
9/25/97
9/30/97
10/2/97
10/4/97
10/6/97
10/14/97
10/14/97 PM
10/18/97

10/22/97
10/23/97
10/27/97
10/28/97
10/29/97
11/1/97
11/5/97
11/6/97
11/8/97
11/10/97

11/13/97
12/2/97
12/4/97
12/9/97
12/11/97
12/13/97
12/15/97
12/16/97
12/22/97
12/26/97

9/12/98
9/15/98
9/17/98
9/19/98
9/22/98
9/29/98
9/30/98
10/6/98
10/7/98
10/8/98

10/11/98
10/12/98
10/13/98
10/15/98
10/17/98
10/19/98
10/21/98
10/22/98
10/27/98
10/28/98

11/3/98
11/4/98
11/5/98
11/9/98
11/10/98
11/12/98
11/14/98
11/16/98
11/17/98
11/18/98

11/19/98
2/2/00
2/9/00
3/22/00
4/22/00
1/2/01
1/6/01
1/8/01
1/20/01
2/3/01

2/10/01
2/19/01
2/26/01
2/28/01
3/3/01
3/5/01
3/6/01
3/7/01
3/12/01
3/14/01

3/24/01
3/28/01
4/2/01
4/7/01
4/10/01
4/11/01
4/14/01
4/30/01
5/2/01
5/5/01

5/9/01
5/12/01
5/21/01
5/23/01
5/28/01
5/30/01
6/6/01
6/18/01
6/20/01
6/23/01

3/25/97 - Jim Wenhold - lane 4 - 25 yard pool

800 warmup
8x50 drill/swim
4 x [5x50 at fastest pace you can hold; + 200 easy]
100 for time
100 easy
400 kick
100 easy
12x25 - in groups of 3: 2 easy + 1 fast
200 cooldown

3/26/97 - Kim Hildebrandt - lane 4 - 25 yard pool

16x50 - 4 per stroke, IM order on :50

4x225 (75 stroke, :15 rest, 75 all-out, :10 rest, 75 easy)

4x150 (50 stroke, :15 rest, 50 all-out, :10 rest, 50 easy)

4x75 (25 stroke, :15 rest, 25 all-out, :10 rest, 25 easy)

10x75 kick :14 rest

3/27/97 - Ken Myers - lane 4 - 25 yard pool

16x50 drill swim, IM order, on :55

500, 400, 300, 200, 100, on 7:30, 6:00, 4:30, 3:00, 1:30 (30 sec rest)

10 minute fartlek kick

800 pull alternate breathing every 3 and every 5 by 100s

4/1/97 - Jane Kleine - lane 4 - 25 yard pool

15 minute warmup

200 fly - every 4th 25 - freestyle drill

150 back - every 3rd 25 - freestyle drill

100 breast - every other 25 - freestyle drill

50 breast - one 25 - freestyle drill

4 x [200 x 2 (150 free, 50 stroke) descend :30 rest]

5 x 150 kick - ( 150 best stroke; 100 best + 50 worst; 75 best + 75 worst; 50 best + 100 worst; 150 worst )

8 x 25 alternate breathe (every 3rd stroke - even) (every 5th - odd)

4/7/97 - Kim Hildebrandt - lane 5 - 25 yard pool

16x25 sprint on :30

3x[400 + 200IM] on #1: 6:00 & 3:10, #2: 5:45 & 3:10, #3: 5:30 & 3:10

25x16 kick underwater on :45

10x75 pull on 1:20

4/8/97 - Jane Kleine - lane 5 - 25 yard pool

15 minute warmup

4x125 IM on 2:00 (move 50 through the IM)

400 on 6:00, 2x300 on 4:30, 3x200 on 3:00, 4x100 on 1:30

5x200 pull on 2:50

6x75 kick on 1:15

4/17/97 - Jane Kleine - lane 4 - 25 yard pool

15 minute warmup

300 IM - kick/drill/swim for each stroke (by 25's)

200 IM - drill/swim for each stroke (by 25's)

4 x [3 x 25 on :30 and 75 fast on 1:30] - one for each stroke

400 pull, 400 swim, 300 pull, 300 swim, 200 pull, 200 swim on:

1:30 per 100 yards

4/21/97 - Kim Hildebrandt - lane 4 - 25 yard pool

15 minute warmup

16x25 - build on :40

6x400: 400, 2x200, 400, 4x100, 400, 8x50

400s on 6:00, 200s on 3:00, 100s on 1:30, 50s on :45

4/22/97 - Jane Kleine - lane 4 - 25 yard pool

15 minute warmup

4x200 kick on 3:30

12x50 - descend 1-3, alternate sets of 3: stroke & free

25x100 - 5 on 1:35, 5 on 1:30, 5 on 1:25, 5 on 1:30, 5 on 1:25

4x100 drill/swim

4/27/97 - Kirsten O'Loughlin's killer pre-bay workout - lane 4 - 25 yd

5x100 on 1:30, 4x200 on 3:00, 3x300 on 4:30, 2x400 on 6:00, 500 on 7:30

2x400 on 6:00, 3x300 on 4:30, 4x200 on 3:00, 5x100 on 1:30

5/1/97 - Jane Kleine - lane 4 - 25 yard pool

15 minute warmup

4x200 kick on 3:30

8x100 IM (odd = drill on 1:50, even = swim on 1:40)

800 on 12:00, 2x400 on 6:00

800 pull on 12:00, 2x400 on 6:00

9/24/97 - Kirsten O'Loughlin - lane 4 - 25 yard pool

12x50 1st 3 = drill/swim, 2nd 3 = drill/build, 3rd 3 = swim

25, 50, 75, 100, 75, 50, 25 kick (50 & 100 = fast)

4x50 descend on 1:00

6x50 descend 1-3, 4-6 on 1:00

8x50 descend 1-4, 5-8 on 1:00

10x75 pull, odd=ez/mod/fast, even=breath 3/5/7 by 25s

9/25/97 - Jane Kleine West - lane 5 - 25 yard pool

12x50 kick IM order

4 x [ 50 x 4 ] reduce time for each group of 4.

200 on 4 x avg time for 1st group of 50s

150 on 3 x avg time for 2nd group of 50s

100 on 2 x avg time for 3rd group of 50s

50 on avg time for 4th gourp of 50s

9/30/97 - Jane Kleine West (lane 4 - 25 yard pool)

24 x 25 - 8 fly, 8 back, and 8 breast on :30

2 x 200 on 3:00

2 x 200 on 2:50

2 x 100 IM on 1:50

2 x 100 IM on 1:40

6 x 100 kick, descend 1-3, 4-6 on 2:00

10 x 50 alternate easy, fast on 1:00

10/2/97 - Jane Kleine West (lane 4 - 25 yard pool)

6 x 75 - free/stroke/free (by 25s) on 1:30

6 x 50 - descend 1-3, 4-6 freestyle on 1:00

50 (record time)

100 (double time for 50)

200 (double time for 100)

400 (double time for 200)

800 (double time for 400)

5 x 100 kick on 2:00

10 x 25 alternate easy, all-out, on :30

10/4/97 - Michelle Mumm & Kirsten O'Loughlin (lane 4 - 25 yard pool)

5 x 100 - #1=all drill, #2=75 drill/25 swim, #3=50/50, #4=25d/75s, #5=100s

500 IM, 400 free, 300 IM, 200 free, 100 IM

12 x 25 kick, alternate free/stroke

300, 2 x 200, 3 x 100, 4 x 50 pull on 1:30 base per 100 yards

10/6/97 - Kirsten O'Loughlin (lane 4 - 25 yard pool)

16 x 25 - 8 free on :30, 8 stroke on :35

4 x 200 pace on 3:00

4 x 100 descend on 1:40

8 x 100 alternate free (odd), IM (even), descend IMs

14 x 25 kick on :35 (no zoomers)

3 x 300 pull - descend on 4:20

10/14/97 - Jane West (lane 4 - 25 yard pool)

4 x 150 Kick - free/stroke/free by 50s

4 x 100 - #1=last 25 fast, #2=3rd 25 fast, #3=2nd 25 fast, #4=1st 25 fast

2 x [400 pace + 200 IM] 400 on 6:00, 200IM on 3:30

3 x 200 pull on 3:00

6 x 100 pull on 1:25

12 x 25 - even = drill, odd = swim on :35 (choice of stroke)

10/14/97 PM - Sean West (lane 4 - 25 yard pool)

8 x 75 - free/back/free on 1:20

4 x 200 - move 50 fly thru; #1 = 50 fly/150 free,
#2 = 50 free/50 fly/100 free, etc.

6 x 100 kick - :15 rest

4 x 300 pull on 4:15

2 x [100, 75, 50, 25] All out - every one on 1:40

10/18/97 - Ken Myers (lane 4 - 25 yard pool)

6 x 100 swim, odd = drill, even = stroke

6 x 200 pull on 3:00

2 x 200 IM on 3:30

2 x 200 back :10 rest

2 x 200 breast :10 rest

2 x 200 free :10 rest

5 x 100 kick, 1st 50 fast, odd = flutter, even = stroke

10/22/97 - Kirsten O'Loughlin (lane 4 - 25 yard pool)

600 warmup (300 free and 300 stroke)

12 x 50 - 6 kick/swim butterfly + 6 kick/swim backstroke

4 x 200 on 2:55

3 x 300 on 4:15

2 x 400 on 5:40

9 x 50 pull on 1:00

10/23/97 - Jane West (lane 4 - 25 yard pool)

3 x 100 free, 100 kick, 3 x 100 pull, 100 kick, 3 x 100 pull (w/ paddles)

12 x 25 (every 3rd 25 fast) on :40

6 x 100 all-out on 3:00

10/27/97 Kirsten O'Loughlin (lane 4 - 25 yard pool)

Warmup: 300 choice, 300 free

9 x 100 - odd = choice, even = crawl, 50 drill/ 50 build

4 x 200 - descend on 3:25

2 x 400 - descend on 6:00

6 x 75 - easy/medium/fast, odd=flutter, even=stroke

9 x 50 - pull, descend 1-3

10/28/97 Jane West (lane 4 - 25 yard pool)

4 x 25 - worst stroke on :30

4 x 50 - 2nd worst stroke on 1:00

4 x 75 - 2nd best stroke on 1:45

4 x 100 - best stroke on 1:30

3 x 800 - descend on 13:20

9 x 50 - descend 1-3 on 1:00

10/29/97 Kirsten O'Loughlin (lane 4 - 25 yard pool)

2 x 200 broken IM (50 yd of each stroke on 1:10)

2 x 75 - fly/back/breast on 1:30

4 x 100 - descend on 1:40

400 fast on 6:20

2 x 75 - fly/back/breast on 1:30

3 x 100 - descend on 1:40

300 fast on 4:30

2 x 75 - fly/back/breast on 1:30

2 x 100 - descend on 1:40

200 fast on 3:15

4 x 75 kick - fly/back/free

11/1/97 Ken Myers (lane 4 - 25 yard pool)

16 x 25 alternate drill, swim on :30

3 x 400 pull - #1 breathe every 3, #2 - breathe every 5, #3 - fast!

6 x 200 swim - #1 & #4 - 60% on 3:00, #2 & #5 - 80% on 3:30, #3 & #6 - 100% on 4:00

8 x 100 kick - alternate slow, fast

11/5/97 Kirsten O'Loughlin (lane 4 - 25 yard pool)

Warmup: 300 choice, 300 free

16 x 25 - 4 each stroke: 2 drill/1 build/1 sprint

3 x [ 100 IM drill, 100 IM moderate, 100 IM fast, 100 easy free ]

400 negative split on 6:00

4 x 100 descend on 1:35

16 x 50 kick - 1st 8 = stroke, 2nd 8 = flutter

11/6/97 Jane West (lane 4 - 25 yard pool)

8 x 25 - IM order on :30

4 x 50 - IM order on 1:00

2 x 100 IM on 1:45

1 x 200 IM on 3:30

Do 150 on 2:15, 2:10, 2:05, 2:00 etc. until failure. (Subtract 5 seconds each repetition.)

Do 100 on failure interval from 150's (above). Subtract 5 seconds each 100 until failure.

Do 75 on failure interval from 100s (above). Subtract 5 seconds each 75 until failure.

Do 50 on failure interval from 75s (above). Subtract 5 seconds each 50 until failure.

Do 25 on failure interval from 50s (above). Subtract 5 seconds each 25 until failure.

20 x 25 - 1 easy/1 fast, 2 easy/2 fast, 3 easy/3 fast, 4 easy/4 fast.

11/8/97 Ken Myers (lane 4 - 25 yard pool)

Warmup: 200 swim + 200 kick + 200 choice

12 x 50 IM order on :50

800 swim on 12:00

500 swim - all-out, rest :30

300 swim on 4:30

100 swim - all-out

4 x 200 kick - #1=fly,#2=back,#3=free,#4=choice, 1st 100 - ez, 2nd 100 - fast

3 x 200 pull - descend 1 - 3

11/10/97 Kirsten O'Loughlin (lane 4 - 25 yard pool)

Warmup: 300 choice, 300 free

9 x 50 drop/add IM on 1:00

10 x 25 build free on :30

3 x 200 pace on 3:00

6 x 100 descend 1-3, 4-6 on 1:40

3 x 200 negative split on 3:15

6 x 50 drill with fins [ 2 fly, 2 back, 2 free on 1:00 ]

12 x 50 kick - 3 of each stroke on :55

11/13/97 Jane West (lane 4 - 25 yard pool)

6 x 75 - kick/drill/swim - odd=free, even=stroke, :10 rest

400 pull on 6:00

4 x 100 all-out pull on 2:00

400 pull on 6:00

200 backstroke on 4:00

100 backstroke all-out on 2:00

200 breaststroke on 4:00

100 breaststroke all-out on 2:00

200 free on 3:30

100 free all-out

3 x [ 100 free kick + 50 stroke kick ]

100 fly from the blocks all-out

12/2/97 Sean West (lane 4 - 25 yard pool)

18 x 25 - 6 fly, 6 back, 6 breast :30

4 x 200 descend on 3:10

4 x 150 descend on 2:20

4 x 100 descend on 1:30

6 x 50 breast kick 1:15

6 x 25 breast drill on :40

6 x 50 breast on 1:00

300 broken IM on 3:00

12/4/97 Jane West (lane 4 - 25 yard pool)

2 x 400 IM (broken by 25's) 1st = all drill, 2nd = swim

5 x 200 on 3:00 (80% aerobic rate)

10 x 100 on 1:45 (all-out)

12/9/97 Sean West (lane 4 - 25 yard pool)

600 kick (6 x 100 on 1:45)

3 x 100 on 1:30

3 x 5 minute tethered swims

2 x 25 yards - tethered swims - try to touch the opposite wall!

12/11/97 Kirsten O'Loughlin (lane 4 - 25 yard pool)

12 x 25 - IM order on :35

6 x 50 free on :50

4 x 75 fly/back/breast on 1:30

2 x 400 on 6:00

4 x 200 on 3:00 (faster than 400's)

6 x 100 on 1:30 (faster than 200's)

600 kick - IM order by 25's

12/13/97 Ken Myers (lane 4 - 25 yard pool)

Warmup: 200 free, 200 choice, 200 drill

8 x 50 kick alternate easy/fast

4 x 300 pull, alternate fast and hypoxic breathe every 5 (by 300)

3 x 200 descend on 2:45, 2:40, 2:35

3 x 100 descend - 1:30, 1:25, 1:20

2 x 100 IM easy

2 x 100 IM hard

12/15/97 Kirsten O'Loughlin (lane 4 - 25 yard pool)

8 x 25 build free

8 x 25 build stroke

4 x 50 alternate easy/fast

3 x [ 150 pace on 2:20 + 50 fast on 1:00 ]

3 x [ 75 pace on 1:15 + 50 fast stroke on 1:05 ]

kick 25easy/25fast, 50easy/50fast, 75easy/75fast, 100easy/100fast

pull: 200 free, 100 back (no pull-buoy),
200 free, 200 breast (no pull-buoy),
200 free

300 (sprint 25, 50 75 100, 50)

12/16/97 Jane West (lane 4 - 25 yard pool)

9 x 100: 3 drill/swim by 25s (same stroke)
3 build (same stroke)
3 descend (same stroke)

300 free (4:30) + 5 x 50 fly (1:00) descend 1-3, 4-5

300 free (4:30) + 5 x 50 back (1:00) descend 1-3, 4-5

300 free (4:30) + 5 x 50 breast (1:00) descend 1-3, 4-5

400, 300, 200, 100 pull (:10 rest)

12/22/97 Kirsten O'Loughlin (lane 4 - 25 yard pool)

warmup: 200 free, 4 x 50 back, 200 free, 4 x 50 breast

25 fly, 50 back (sprint), 100 breast :30 base per 25 yd

3 x 400 descend - 6:00, 5:50, 5:40

12 x 25 back on :30

12 x 50 kick free/breast

3 x 300 pull on 4:30

12/26/97 Cheryl Wagner (lane 4 - 25 yard pool)

12 x 50 drill/build by 25s, IM order on 1:00

4 x [5 x 50 all-out + 200 easy]

Kick: 150 best stroke, 100 next best, 50 third best

Kick: 75 best stroke, 50 next best, 25 third best

8 x 100 pull, descend 1-4, 5-8 on 1:30

9/12/98 Ken Myers - SCY

6 x 100 kick/drill/scull/swim by 25s

2 x [4 x 200 desc ] 1st set = free, 2nd set = IM

15 x 50 kick w/ fins on :50

5 x 100 pull - #1=choice, #2=hypoxic 3, #3=hypoxic 5,

#4=hypoxic 7, #5=sprint

9/15/98 Jane West - SCY

6 x 50 scooter drill holding kickboard w/ one arm on 1:10

10 x 50 alt breast/free by 50s (breast 1:00, free :50)

300 pull, 300 IM, 200 pull, 200 IM, 100 pull, 100 IM

20 x 25 kick - 1 easy/1 fast, 2 easy/2 fast,

3 easy/3 fast, 4 easy/4 fast

12 x 100 swim - 1 easy/1 fast, 2 easy/2 fast,

3 easy/3 fast (easy=1:40/fast=1:20)

12 x 25 - alt fly/back by 25s on :30

9/17/98 Jane West - SCY

2 x 50 fly on 1:00

2 x 50 back on 1:00

2 x 50 breast on 1:00

2 x 50 free on 1:00

400,200,100 pull (400=free, 200=stroke, 100=choice)

Start doing 100 free on 1:50.

Repeat, dropping five seconds until you can't make it.

Start doing 75 free on the last interval you made 100 on.

Repeat, dropping five seconds until you can't make it.

Start doing 50 free on the last interval you made 75 on.

Repeat, dropping five seconds until you can't make it.

Start doing 25 free on the last interval you made 50 on.

Repeat, dropping five seconds until you can't make it.

3 x 200 kick descend on 1:45

4 x 50 scooter drill

9/19/98 Ken Myers - SCY

16 x 50 - drill/swim IM order on 1:00

5 x 50 - scull/swim on 1:00

fartlek kick - 10 minutes

5 x 200 pull - #1=choice, #2=hyp 3, #3=hyp 5,

#4 = choice, #5=fast

4 x 50 fly (descend) + 2 x 100 IM (descend)

4 x 50 back (descend) + 2 x 100 IM (descend)

4 x 50 breast (descend) + 2 x 100 IM (descend)

4 x 50 free (descend) + 2 x 100 IM (descend)

9/22/98 Jane West - SCY

12 x 50 - drop/add IM on 1:00

8 x 100 kick alternate easy/fast on 2:20

200 free pace on 3:00,

2 x 100 free (1 easy, 1 fast) on 1:40,

4 x 50 free (alt easy/fast) on 1:00

200 IM pace on 3:30,

2 x 100 IM (1 easy, 1 fast) on 2:00,

4 x 50 stroke (alt easy/fast) on 1:05

4 x 200 pull descend, on 3:00

5 x 25 (2 x [alt 2 fast, 1 easy])

9/29/98 Jane West - SCY

20 x 25 - IM order on :30

9 x 100 - descend 1-3 on 1:45

8 x 50 drop/add IM order on 1:00

4 x 50 drop/add IM order on 1:00

4 x 25 IM order on 1:00

6 x 75 kick alternate easy/fast/easy with fast/easy/fast on 1:15

5 x 50 drill - :10 rest

9/30/98 Sean West - SCY

6 x 100 backstroke :10 rest

400 pull, 400 IM, 300 pull, 300 IM,

200 pull, 200 IM, 100 pull, 100 IM

8 x 50 kick - alt back & free

50 on 1:15 (add :30 for each larger interval) 100, 150, 200, 250,

10/6/98 Sean West - SCY

8 x 50 drill/swim

8 x 125 IM - move 50 through on 2:15

6 x 100 kick - descend 1-3, 4-6 on 1:40

6 x 150 pull - descend 1-3, 4-6 (1st 3 - 2:10, 2nd 3 - 2:00)

backstroke with fins - 25 ez/25 fast, 50/50, 75/75, 50/50, 25/25

10 x 50 (each 25: 25 all-out, good turn, 25 easy) on 1:00

10/7/98 John Williamson - SCY

6 x 100 IM on 1:45

6 x 100 pull - build the last 50 on 1:45

12 x 75 kick underwater with fins free/back/free, back/free/back

2 x 100 - #1=easy, #2=fast on 1:45

4 x 50 - alternate easy, fast on :55

8 x 25 - alternate easy, fast on :50

super 500: 50, 50, 25, 50, 25, 75, 25, 100, 25, 50, 25

10/8/98 Sean West - SCY

6 x 50 - scooter drill alternate right arm/left arm (by 25s)

6 x 150 - 50 free/50 back/50 free on 2:30

8 x 75 kick - free/back/free alternating with back/free/back

20 x 25 - IM order - 5 of each stroke on :25

broken 1650 pull - 11x25, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 :10 rest

John Williamson - SCY - 10/11/98

20 min warmup
12 x 50 drop/add
4 x 200 free on 2:50
9 x 200 IM on 3:15
4 x 200 free on 2:50
400 pull - hypoxic 3/5/7/3 by 100s
10 x 50 - all out with fins on :50
cooldown

Jane West - SCY - 10/12/98

20 min warmup
12 x 50 drop/add IM on 1:00
15 x 100 - 5 on 1:35, 5 on 1:30, 5 on 1:25
100 easy
6 x 50 kick - odd = fly/back, even=free
300 pull - free
200 pull - back
100 pull - breast
cooldown

John Williamson - SCY - 10/13/98

20 min warmup
fartlek kick - 10 minutes (alt easy/fast)
50 easy
15 x 100 - 3 x [100 ez, 75 ez/25 fast, 50/50, 25/75, 100 fast]
2 x [200 pace on 3:00, 2 x 100 fast on 1:50,
4 x 50 pace on :40, 8 x 25 on :45]
cooldown

Jane West - SCY - 10/15/98

20 min warmup
6 x 150 - odd=fly/back/breast on 2:45, even=ez/med/fast on 2:15
6 x 100 kick with fins - odd=free, even=stroke on 1:45
8 x 50 drill/swim choice on 1:00
4 x 50 build - choice of stroke
200 ez free on 4:00
200 fast free on 4:00
100 ez
200 ez free on 4:30
200 fast free on 4:30
200 ez
2 x 50 on 1:00
600 pull - ez
cooldown

Jane West - SCY - 10/17/98

20 min warmup
10 x 50 scull/swim
10 x 100 - odd = IM, even = free on 1:40
5 x 100 back
4 x 100 kick - IM order
5 x 100 breast
300 pull
5 x 50 fly
cooldown

John Williamson - SCY - 10/19/98

20 min warmup
8 x 75 free/stroke/free
6 x 100 kick on 1:30 (with fins)
400 fly/free (by 25s) :20 rest
400 back :20 rest
400 breast 1:00 rest
200 fly/free by 50s :20 rest
200 back :20 rest
200 breast 1:00 rest
50 drill :20 rest
100 fly all-out :20 rest
50 drill :20 rest
100 back all-out :20 rest
50 drill :20 rest
100 breast all-out :20 rest
cooldown

John Williamson - SCY - 10/21/98

20 min warmup
8 x 100 IM
4 x 200 kick - odd=alt 50 fast/50 ez, even=alt 25 fast/25 ez
400 pull
4 x 100 all-out on 2:15
400 pull
4 x 50 all-out on 1:30
400 pull
4 x 25 all-out on :30
cooldown

Jane West - SC - 10/22/98

20 min warmup
3 x 100 - drill/swim by 25s
3 x 100 - swim/build by 25s
3 x 100 - easy/fast by 25s
3 x 200 pull - descend
400 IM on 7:00
2 x 200 IM on 3:30
4 x 100 IM on 1:45
6 x 100 kick on 1:45, odd=fast, even=easy
6 x 50 - #1=easy, #2 & 3 = fast, #4=easy, #5 & 6 = fast
cooldown

Jane West - SCY - 10/27/98

20 min warmup
2 x [100 kick + 100 drill + 100 swim] on 2:00
3 x 100 descend on 2:00
100 easy
5 x 100 swim: 100 easy, 75 ez/25 fast, 50/50, 75/25, 100 fast on 1:30
5 x 100 swim: 100 easy, 75 ez/25 fast, 50/50, 75/25, 100 fast on 1:40
5 x 100 swim: 100 easy, 75 ez/25 fast, 50/50, 75/25, 100 fast on 1:50
300 pull on 4:50
2 x 150 pull on 2:15
3 x 100 pull on 1:30
10 x 25 - IM order on :30
cooldown

Jane West - SCY - 10/28/98

20 min warmup
400 IM - kick/swim/drill/swim by 25s
6 x 150 - odd=free on 2:15, even=stroke on 2:45
(fly/back/breast)
2 x [2 x 50 on 1:00, 3 x 100 on 1:25] free
2 x [3 x 50 on 1:00, 3 x 100 on 1:45] stroke
6 x 100 - 2 on 1:40, 2 on 1:35, 2 on 1:30
cooldown

Jane West - SCY - 11/3/98

20 min warmup
4 x 75 - fly/back/breast, ba/br/fl, br/fl/ba, fl/ba/br
4 x 100 kick - alternate easy, fast
3 x 100 descend free on 2:00
3 x 100 descend stroke on 2:15
100 easy
4 x 200 on 3:00
4 x 150 on 2:15
4 x 100 on 1:30
4 x 50 on 1:00
100 easy
600 pull or 400 pull + 4 x 50 sprint
cooldown

Sean West - SCY - 11/4/98

20 min warmup
8 x 100 - alt free/drill and IM on 1:45
500 (400 easy/100 fast) on 7:25
500 (300 easy/200 fast) on 7:20
500 (200 easy/300 fast) on 7:15
500 (100 easy/400 fast) on 7:10
100 easy
500 kick - 100 fly, 75 fly/25 back, 50/50, 25/75, 100 ba
12 x 50 - alt fly and back by 50s on 1:00
cooldown

Jane West - SCY - 11/5/98

20 min warmup
16 x 25 - IM order - alt drill, swim by 25s
2 x [ 300 pull, 2 x 75 (1 ez, 1 fast), 3 x 100 fast ]
300 on 4:30, 75s on 1:30, 100s on 1:25
10 x 50 kick w/ fins - alt underwater, back by 25s
3 x [200 drill, 200 drill/swim (by 25s), 200 swim ]
#1 = all fly, #2 = all back, #3 = all breast
cooldown

Jane West - SCY - 11/9/98

20 min warmup
10 x 50 stroke/free by 25s on :50
8 x 100 IM on 1:40
100 easy
200 kick on 3:30 + 4 x 50 fast on 1:00
100 kick on 1:45 + 4 x 25 fast on :30
100 easy
500 pull (every 3rd 25 = fast)
8 x 50 pull (2 for each stroke)
broken 1650 (11x25, 10x25, etc...)
cooldown

Jane West - SCY - 11/10/98

20 min warmup
10 x 100 (4 pace, 4 desc, 4 easy/fast, 4 fast)
kick 300 pace, 3 x 50 fast, 200 pace, 2 x 50 fast
100 easy
pull 100 easy, 4 x 200 pace
8 x 25 drill/swim
cooldown

Jane West - SCY - 11/12/98

20 min warmup
3 x 200 kick descend
3 x [3 x 100 stroke descend on 2:00] #1=fl, #2=ba, #3=br
100 easy
2 x 300 on 4:45
2 x 75 stroke on 1:30
3 x 200 on 3:00
4 x 75 on :45
6 x 100 on 1:25
100 easy
100 kick (w/out fins)
200 drill
cooldown

Ken Myers - SCY - 11/14/98

20 min warmup
16 x 25 IM order
10 x 100 (odd=pace, even = fast)
200 easy
10 min fartlek kick
100 easy
Pull: 2 x [ 200 back, 200 breast, 200 free ]
super 500 (assorted sprints: 25, 50, 75, & 100)
cooldown

John Williamson - SCY - 11/16/98

20 min warmup
8 x 100 IM
10 minute fartlek kick
100 easy
400, 300, 200, 100 pull
2 x 400 IM
50 easy
800 swim
cooldown

Jane West - SCY - 11/17/98

20 min warmup
8 x 75 - kick/drill/swim
100 easy
3 x 200 kick: 1=fly, 1=back, 1=breast (neg. split)
400 IM
2 x 200 free (1 easy, 1 fast)
4 x 100 IM or stroke or free (your choice)
15 minute pull
4 x 50 all-out from the blocks
cooldown

John Williamson - SCY - 11/18/98

20 min warmup
8 x 75 kick/drill/swim, alternate free/stroke
5 x 100 kick (don't breathe between flags)
5 x 100 kick - alternate underwater, back by 25s
pull: 200 on 2:45, 2 x 100 on 1:40, 4 x 50 on 1:00,
8 x 25 on :30
4 x 100 IM on 1:40
8 x 50 alternate free/stroke by 50s on :50
super 500 (assorted sprints: 25, 50, 75, 100)
cooldown

Jane West - SCY - 11/19/98

20 min warmup
6 x 75 - 3 x [25 fl/50 fr, 25 ba/50 fr, 25 br/50 fr]
3 x [50 fl/25 fr, 50 ba/25 fr, 50 br/25 fr]
15 x 100 - (100 easy, 75 easy/25 fast, 50/50, 25/75, 100 fast)
5 on 1:25, 5 on 1:35, 5 on 1:45
200 breast - alternate free/breast by 25s
2 x 100 breast - #1 = easy, #2 = fast
8 x 25 breast - alternate easy, fast
12 x 50 pull - 3 fly, 3 back, 3 breast, 3 free
300 kick on back
8 x 25 - 2 x [1 drill, 1 build, 1 drill, 1 sprint]
cooldown

Erin Galloway - lane 3 - 2/2/00

3 x 300IM - drill/swim/drill, kick/drill/swim, swim

3 x 300 free - descend

4 x 150 pull - stroke/free/swim by 50

4 x 100 pull - 3/5/7/3 hypoxic breathe

3 x 125 kick - 100 moderate + 25 sprint

Erin Galloway - lane 3 - 2/9/00

12 x 50 - 4 drop/add IM, 4 free, 4 drop/add IM

16 x 100 - 4 moderate, 4 fast, 4 moderate, 4 fast on 1:30

3 x 200 kick descend

6 x 50 descend 1-3, 4-6

Erin Galloway - SCY - 3/22/00

20 min warmup
warmup
400 free, 300 IM, 200 free, 100 IM
4 x 100 IM (alt fast on fly #1, back #2, breast #3, free #4)
300 free moderate
2 x 100 IM (fast on fly/back - #1, breast/free - #2)
100 free moderate
100 easy
kick 8 x 50 (2 ez/fast, 2 fast/ez, 2 ez, 2 fast)
3 x 150 pull - free/choice/free by 50s
cooldown

Erin Galloway - Lane 3 - 4/20/00

10 x [100 pace + 50 stroke - IM order ]

2 x 100 kick/left arm drill/right arm drill/swim by 25s

4 x 200 pull (2nd 50 - breathe hypoxic 5, 4th 50 - hypoxic 7)

3 x 300 - middle 100 - sprint choice

4 x 100 kick - last 25 sprint

Erin Galloway - LCM - 1/2/01

800 - 200 free, 200 pull, 200 kick, 200 choice

10 x 50 : #1 & 2: free drill + free swim

#3 & 4: fly drill + fly swim

#5 & 6: back drill + back swim

#7 & 8: breast drill + breast swim

#9 & 10: free drill + free swim

10 x 50: #1 - fly 12 yards + free 38 yards

#2 - fly 25 yards + free 25 yards

#3 - fly 38 yards + free 12 yards

#6-10 - repeat 1-5

200 build + 150 fast/ez/fast + 100 build + 50 fast

200 x 2 - kick (alternate free and stroke by 50s)

200 x 2 - pull (each 100 = 75 free + 25 stroke)

Erin Galloway LCM - 1/6/01

8x100 - odd=free, even=IM on 1:45

4x200 - kick - last 200 without fins

10x150 - free on 2:30

4x100 - pull (each 50 = 25 hand speed + 25 moderate)

Erin Galloway SCY - 1/8/01

3 x [4 x 100 IM]

1st set: kick 25 out of each 100: - #1 fly kick, #2 back kick, etc.

2nd set: drill 25 out of each 100: - #1 fly drill, #2 back drill, etc.

3rd set: swim all IM's

4 x 300 - descend

6 x 100 - kick: 1-3 with fins; 4-6 without fins

Erin Galloway SCY - 1/20/01

400 IM - [each 100: kick/drill/drill/swim]

16 x 50 - 4 fly, 4 back, 4 breast, 4 free

4 x 100 - alternate 100s - fist drill, swim

4 x 100 - alternate 100s - fist drill, swim

5 x 100 kick - [each 100: 25 fast/75 moderate]

Erin Galloway SCY - 2/3/01

16 x 50 - 1st 4=free, 2nd 4=stroke, 3rd 4=free, 4th 4=drop/add IM

40 x 25 - odd=swim; even=swim 1/2 length underwater, 1/2 length sprint;

10-fly, 10-back, 10-breast, 10-free

8 x 100 pull - descend 1-4, 5-8

4 x 100 any stroke - ascend!

8 x 100 kick - each 100=25 fast+75 moderate

Erin Galloway SCY - 2/10/01

20 x 25 - 1st 5=free, 2nd 5=stroke, 3rd 5=free, 4th 5=butterfly

16 x 50 kick - odd=dolphin; even=flutter

8 x 125 - descend 1-4, 5-8

8 x 100 - swim/drill by 50s

4 x 200 pull - descend 1 - 4

Erin Galloway SCY - 2/19/01

200 - alternate drill/swim by 25s

2x100 - alternate freestyle/kick by 25s

4x50 - freestyle build

2x250 - 50 fly/50 free/50 back/50 free/50 breastroke

2x200 - 100 free kick + 100 100 choice

2x150 - 50 fly, 50 back, 50 breast

2x100 - build choice

2x50 - sprint choice

Jane West SCY - 2/28/01

3 x [4 x 100] 1st set=scooter drill, 2nd=drop/add IM, 3rd=descending free

100's on 1:50, 1:45, 1:40 etc. until you miss the interval then..

75's on the interval you missed (above) until you miss the inverval then..

50's on the interval you missed (above) until you miss the inverval then..

25's on the interval you missed (above) until you miss the inverval then..

300, 200, 100 kick

6 x 50 - alternate easy, sprint

Erin Galloway SCY - 2/26/01

200 + 150 + 150 + 100 + 50 - descending freestyle

150 (50 fly/50 back/50 breast)

400 kick - no fins - IM order (dolphin, back, breast, flutter)

4 x 50 freestyle - 80%

4 x 50 freestyle - 90%

4 x 50 freestyle - 100%

200, 150, 100, 50 - descending pull

300 kick with fins

Erin Galloway SCY - 3/3/01

200 + 150 + 150 + 100 + 50 + 100 + 150 + 200 kick

4 x 150 - 50 free/50 choice/50 free (choice=IM order)

4 x 100 - 75 drill/25 swim

4 x 50 - hypoxic breathe every 3 strokes

3 x 150 - 50 free/50 choice/50 free (choice=IM order)

3 x 100 - 75 drill/25 swim

3 x 50 - hypoxic breathe every 5 strokes

2 x 150 - 50 free/50 choice/50 free (choice=drop/add IM)

2 x 100 - 75 drill/25 swim

2 x 50 - hypoxic breathe every 7 strokes

1 x 150 - 50 free/50 choice/50 free

1 x 100 - 75 drill/25 swim

1 x 50 - hypoxic breathe every 3 strokes

Erin Galloway SCY - 3/5/01

6 x 100 - 25 kick/50 drill/25 swim

8 x 150 free - pace

4 x 150 fly/free/back/free/breast/free by 25s

400 pull - negative split

4 x 100 pull - odd = easy, even = fast

12 x 50 kick - odd = easy, even = fast

2 x 50 all-out sprint

Erin Galloway SCY - 3/6/01

4 x 150 - 50 swim/50 drill/50 swim

6 x 200 free - descend 1-3, 4-6

8 x 100 kick - odd=25 back, 25 l-side, 25 r-side, 25 front; even=choice

pull: 200, 175, 150, 125, 100, 75, 50, 25 (10 sec rest)

Erin Galloway SCY - 3/7/01

12 x 50 - descend 1-4, 5-8, 9-12 choice of stroke

500 pull - negative split

4 x 50 pull - all-out

18 x 100 - [ each set of 6 on 1:40, 1:35, 1:30, 1:35, 1:30, 1:25 ]

3 x 150 kick - 50 flutter/50 choice/50 flutter

Erin Galloway SCY - 3/12/01

200, 150, 100, 50 free - descend

25, 50, 75, 100, 125, 150, 175, 200 -

Reverse IM order: 25 free, 50 free, 75 = 50 free + 25 back, 100 = 50 free + 50 back, etc.

8 x 100 free - 50 all-out + 50 easy

3 x 300 pull (100 moderate + 100 choice + 100 fast)

6 x 100 kick alternate 100 easy, 100 fast

Erin Galloway SCY - 3/14/01

20 x 25 - alt free and breast (every other breast - underwater)

12 x 125 - [1-6 & 7-12 reduce interval for each set of 2 by 5 seconds]

3 x 200 kick - descend

5 x 50 pull - interval - 5 seconds less on even ones

8 x 50 - drop/add IM

Matt Tallman SCY - 3/24/01

10 x 50 - odd = free/back, even = free/breast

8 x 75 kick - (ez/fast/ez)

12 x 100 pull - descend 1-3, 4-6, 7-9, 10-12

200 IM + 4 x 50 fly

200 IM + 4 x 50 back

200 IM + 4 x 50 breast

200 IM + 4 x 50 free

Erin Galloway SCY - 3/28/01

100 free + 4 x 25 free

100 free + 4 x 25 breast

100 free + 4 x 25 back

100 free + 4 x 25 fly

4 x 200 kick - swim underwater between flags and wall

8 x 100 IM #1 = fly/back/breast/free, #2=back/breast/free/fly, etc.

8 x 100 free - descend 1-4, 5-8

Erin Galloway SCY - 4/2/01

100 swim (choice)

50 on base interval

50 on base minus 5 seconds

50 on base minus 10 seconds

50 on base minus 15 seconds

2 x 50 on base interval

2 x 50 on base minus 5 seconds

2 x 50 on base minus 10 seconds

2 x 50 on base minus 15 seconds

3 x 50 on base interval

3 x 50 on base minus 5 seconds

3 x 50 on base minus 10 seconds

3 x 50 on base minus 15 seconds

4 x 50 on base interval

4 x 50 on base minus 5 seconds

4 x 50 on base minus 10 seconds

4 x 50 on base minus 15 seconds

3 x 200 kick descend

3 x 150 pull hypoxic breathe 5/7 by 50's

Matt Tallman SCY - 4/7/01

12 x 125 - #1 = 50 fly/25 back/25 breast/25 free; #2 = 25 fly/50 back/25 breast/25 free

#3 = 25 fly/25 back/50 breast/25 free; #4 = 25 fly/25 back/25 breast/50 free

5 x 100 - #1 = swim, #2 = drill, #3 = kick #4 = drill #5 = swim

12 x 25 - #1 = swim underwater, #2 = build, #3 = swim, #4 = sprint

Erin Galloway SCY - 4/10/01

12 x 50 - 4 free, 4 stroke, 4 free

8 x 100 - IM - odd = drill fly & breast, sprint back & free

even = drill back & free, sprint fly & breast

3 x 200 descend

3 x 150 descend

3 x 100 descend

4 x 100 pull (75 moderate/25 fast)

4 x 100 kick alternate fast, easy

Erin Galloway SCY - 4/11/01

12 x 50 - 4 free, 4 stroke, 4 free

6 x 250 - fast as you can go - odd = + :40, even = base

Erin Galloway SCY - 4/14/01

16 x 50 - 4 free, 4 drop/add, 4 free, 4 drop/add

100 back sprint

200 breast kick

100 breast sprint

200 flutter kick

100 free sprint

Erin Galloway SCY - 4/30/01

5 x 100 - 75 kick/drill/swim + stop for 30 sec + 25 sprint all-out

[ fly, back, breast, free, choice ]

8 x 200 - desc 1-4, 5-8

8 x 75 - #1 = [ 50 fly + 25 back ], continue - drop/add IM

Erin Galloway SCY - 5/2/01

400 - 4 x [75 moderate + 25 sprint]

300 x 3 pull - descend

300 faster than fastest 300 (above)

200, 150, 100, 50 - drop last stroke - successive IM's

200, 150, 100, 50 - drop first stroke - successive IM's

3 x 100 pull - fast interval

Erin Galloway SCY - 5/5/01

4 x 100 - best stroke

4 x 75 - next best stroke

4 x 50 - 2nd least favorite stroke

4 x 25 - least favorite stroke

400 - (300 free + 100 IM)

400 - (200 free + 200 IM)

400 - (100 free + 300 IM)

8 x 100 - kick - odd = easy; even = hard

Erin Galloway SCY - 5/9/01

600 pull - each 100 = 75 free + 25 non-free

4 x 25 (LT 3 breaths)

3 x 25 (LT 3 breaths)

2 x 25 (LT 3 breaths)

1 x 25 (LT 3 breaths)

4 x 25 (LT 3 breaths)

3 x 25 (LT 3 breaths)

2 x 25 (LT 3 breaths)

1 x 25 (LT 3 breaths)

3 x 200 kick (last 200 - no fins)

Matt Tallman SCY - 5/12/01

16 x 50 - 4 fly, 4 back, 4 breast, 4 free - each 50=25 drill+ 25swim

6 x 200 - kick - 6 underwater dolphin kicks off each wall

12 x 100 - pull on fast interval

30 x 25 - odd = fly; even = choice

Erin Galloway - LCM - 5/21/01

12 x 50 - 3 x [ fly/free, back/free, breast/free, free/free ]

600 fastest pace you can hold consistently

400 fastest pace you can hold consistently

200 fastest pace you can hold consistently

Erin Galloway - LCM - 5/23/01

300 IM (each stroke = 25 kick + 25 drill + 25 swim)

16 x 50 - odd = 1/2 fly + 1/2 free; even = 1/4 fly + 3/4 free

4 x 200 pull on fastest interval you can hold

4 x 25 sprint (10 seconds rest)

4 x 25 sprint (10 seconds rest)

Erin Galloway - LCM - 5/28/01

200 x 2 - #1 = stroke for distance; #2 = fast

150 x 2 - #1 = stroke for distance; #2 = fast

100 x 2 - #1 = stroke for distance; #2 = fast

50 x 2 - #1 = stroke for distance; #2 = fast

200 IM + [ 4 x 50 ] - total of 50's swimming time should equal 200 IM minus 10 sec

200 free + [ 4 x 50 ] - total of 50's swimming time should equal 200 IM minus 10 sec

200 choice + [ 4 x 50 ] - total of 50's swimming time should equal 200 IM minus 10 sec

300 x 2 - hypoxic breathe 3 - 1st 100, 5 - 2nd 100, 7 - 3rd 100

4 x 50 alternate easy/hard

Erin Galloway - LCM - 5/30/01

8 x 100 - [ #1=fly,fly,back,breast #2=fly,back,back,breast #3=fly,back,breast,breast #4=IM ]

2 x [200 kick + ( 2 x 100 kick ) ]

4 x 100 IM fast

Erin Galloway - SCY - 6/6/01

12 x 75 descend - 4 free, 4 fly/back/breast, 4 free

225 + [ 2 x 25 sprint ]

200 + [ 2 x 25 sprint ]

175 + [ 2 x 25 sprint ]

150 + [ 2 x 25 sprint ]

125 + [ 2 x 25 sprint ]

100 + [ 2 x 25 sprint ]

75 + [ 2 x 25 sprint ]

50 + [ 2 x 25 sprint ]

12 x 50 - odd = fly/free; even = back/free

25 + [ 2 x 25 sprint ]

Erin Galloway - LCM - 6/18/01

8 x 100 - 2 x [#1 fly/free by 25s, #2 back/free by 25s, #3 breast/free by 25s, #4 100 free]

9 x 150 - descend 1-3, 4-6, 7-9

14 x 50 kick - odd = dolphin; even = flutter

4 x 50 - #1 = 12.5m fly/37.5m free; #2 = 25m fly/25m free; #3 = 37.5m fly/12.5m free; #4 = 50m fly

4 x 50 - same as above except with back & free

4 x 50 - same as above except with breast & free

Suzy Catterson - SCY - 6/20/01

4 x 200 - pull descend 1-4

44 x 50 - 3 x [4 x 50 free + 4 x 50 drop/add IM + 4 x 50 free] + 8 choice 50

4 x 100 - kick = 50 flutter + 50 dolphin

Erin Galloway - SCY - 6/23/01

12 x 50 - 3 x [50 drill, 50 build, 50 drill, 50 swim]

50 fly, 50 fly + 50 back, 50 fly + 50 back + 50 breast, 200 IM

50 back, 50 back + 50 breast, 50 back + 50 breast + 50 free

50 breast, 50 breast + 50 free

12 x 100 - 3 on 1:50, 3 on 1:40, 3 on 1:50

12 x 50 - w/ fins & paddles - alt 50 easy, 50 all-out