Make up for those missing: all done in yards. For meters 50’s add 5”, 10” for 100’s and 15” for 200”s. All breaks are at the yardage marker all other sets go together as one long set.
12/21/06 AM En1
600 fr 100 sw/ 50 dr
12 * 50 one arm medley 45, 50, 55
6 * 50 fr 25 3 sweep/ dps 50, 55, 1;00
12 * 50 fr desc 1-3 45, 50,
3 * 100 fr desc 1-3 1;20, 1;25, 1;30, 1;35
2400
3 * 500 fr 5:50, 6:05, 6;25, 6;45, 7:00
5 * 100 fr desc odd 1;20, 1;25, 1;30, 1;30, 1;35
2 * 500 fr --5:
5 * 100 fr desc odd 1;20, 1;25, 1;30, 1;30, 1;35
1 * 500 fr --15”
6400
4 * 50 K ch 1;05
20 * 50 K 55
7600
20 * 50 fr paddles fins 40, 40/45, 45, 45/50
8600
12/21/06 PM En1En2
600 fr 100 sw/ 50 dr
6 * 50 fr touch and go 50, 55
20 * 50 5 ea dr fins 45, 50, +5”
8 * 50 dr no fins 2 ea 50, 55, +5”
12 * 50 3 ea desc 1-3 50, 55,
4 * 25 1 ea fast 30,
3000
Desc to sub thres, #2 should be thres. 150’s all thresold
4 * 400 IM desc 1-3, rest 30” after #3 and 4 is all out 5;20, 5;35, 5;55, 6;15, 6;30
4 * 150 IM Rot 2;10, 2;20, 2;25, 2;30, 2;35
5200
10 * 50 fr PF 5 brths 50, 55
10 * 50 3rd st fins optional PF 50, 55 brst +5”
6 * 100 thres 50 st/ 2nd st IM Order 1;25, 1;30, 1;35, 1;40
6800
12/22/06 AM En1
600 fr 100 sw/50 dr
200 K 25 fast/ easy
3 * (4 * 50 K fins 40 fast
(1 * 50 K fins 1;10
1500
20 * 50 fr paddles fins 25 touch and go/ 25 sw 45, 50,
6 * 50 fr 25 3 sweep/ DPS 50, 55
3 * 100 fr desc 1-3 1;20, 1;25, 1;30, 1;35
15 * 50 5 ea no fr dr 50, 55, +5”
9 * 50 3 ea no fr desc 1-3 same
4300
1-5-5-1 100 IM’s PF
1 * 100 IM 1;25, 1;30, 1;35, 1;40
2 * 100 IM
3 * 100 IM etc repeat 5
20 * 25 ch PF 25, 30
7800
12/22/06 PM En1
600 fr 100 sw/ 50 dr
8 * 100 fr one arm medley change at 50 1;35, 1;40, 1;45,
6 * 100 fr desc 1-3 1;25, 1;30, 1;35, 1;40
12 * 50 4 ea dr 50, +5”, 55,
6 * 100 IM desc 1-3 1;35, 1;40, 1;40, 1;45
6 * 25 fast ch 30
3300
3 * 200 fr Neg spt 2;25, 2;35, 2;40, 2;45, 2;50
3 * 200 IM PF 2;50, 3;00, 3;05, 3;10, 3;15
3 * 200 fr same as above
3 * 200 ch no fr brst +15”
20 * 25 fr fast 6 bt K 30
Long warm down
6500
12/23/06 AM En1En3
600 fr 100 sw/ 50 dr
400 IM dr/k/dr/sw
16 * 50 dr 4 ea 50, 55 +5”, --5”
12 * 50 3 ea desc 1-3 50, 20” betw strokes
50 easy
4 * 25 ch all out 35
2500
3 * 100 fr all out 2;30
300 fr all out 4;45
5 * 100 fr PF just make 1;25, 1;30, 1;35, 1;45
3 * 200 all out ch no fr 5” rest each 50 4;30
4200
20 * 50 5 ea PF fins optional 50, +5”, 55
200 IM 25 dr/build 4;00
400 IM all out 5” at 50, 10” at 200 and 5” at 350
5800
10 * 100 fr hyp 7 1;30, 1;35, 1;40, 1;45
6800 warm down
SC Meters
12/26/06 PM En1
600 fr 100 sw/ 50 dr
12 * 50 fr one arm medley fins 50, 55,
8 * 50 fr paddles 25 3 sweep/ DPS 50, 55, 1;00
6 * 100 fr desc 1-3 1;25, 1;30, 1;35, 1;40
12 * 50 fr desc 1-3 45, 50
6 * 25 fr paddles fins all out 30
2900
Set up walls, no breathing in or out of turns. Good streamlines.
3 * (450 fr 5:35, 5:45, 6:00, 6;25, 6;35, 6:45
(3 * 100 fr 1;25, 1;25, 1;30, 1;35, 1;35, 1;40
(2 * 50 fly K bk 1;10 fast
5500
1-5-5-1 25’s fins K 20” with 20” betw sets 1 * 25, 2 * 25 -5*25’s
10 * 50 brst K 1;00
6700
SC Yards:
12/27/06 AM En1En2
600 fr 100 sw/ 50 dr
12 * 50 fr touch and go 45, 50, 55
15 * 50 5 ea dr fins, no fr 50, 55,
12 * 50 3 ea desc 1-3 45, 50, 55, +5”
6 * 100 IM desc 1-3 1;25, 1;30, 1;35, 1;40
3 * 200 IM desc 1-3 2;50, 3;00, 3;10, 3;20
6 * 25 1 ea 2 ch fast 30
3900
200 IM all out 10” rest at the 100
4 * 300 IM Rot thres 4:00, 4;15, 4;25, 4;35, 4;50, 5;05
6 * 50 fly sub thres 45, 50, 50, 55
4 * 200 IM thres 2:45, 2;55, 3;05, 3;10, 3;15, 3;20
3 * 100 bk sub thres 1;25, 1;30, 1;35, 1;35, 1;40, 1;40
4 * 100 IM sub thres 1;30, 1;35, 1;35, 1;40, 1;45, 1;45
6 * 50 brst sub 50, 55, 1;00
7400
20 * 50 fr 5 brths 45, 50 55
6 * 100 25 bk/brst work walls 1;35, 1;40, 1;45, 1;50 15mtr mark
9000
12/27/06 PM En1Sp3 SC mtrs
600 fr 100 sw /50 dr
20 * 50 fr one arm medley paddles fins 50, 55,
6 * 100 fr 50 6-3/4-2 50 DPS 1;40, 1;45, 1;50,
2 * (3 * 100 fr desc 1-3 pad fins 1:20, 1;25, 1;30, 1;35,
(3 * 50 fr desc 1-3 same 45, 50
(4 * 25 fr padd fins all out 45
3300
Once thru each time, no free
3 * (4 * 50 N dr fins optional 50, 55, brst no fins +5”
(2 * 100 N neg spt 1;35, 1;40, 1;45, brst +10”
(4 * 25 N all out fins optional 45
4800
12 * 75 IM Rot work transition walls 1;15, 1;20, 1;25, 1;30
16 * 50 4 ea PF 50, 55, +5"
6200