Wednesday, May 26, 2010

FCA, 5300

200 Free
400 Fly/Bk by 200, D/S by 50
400 Br/Fr by 200, D/S by 50
8x50 Odds IMO, Even's Free

4x
200 IM 3:10
2x100 Free 1:20
2x50 :50 IMO by round

Himsdale IM
200 Fly
200 IM
200 Back
200 IM
200 Breast
200 IM
200 Free
200 IM
All out for time

300 EZ

Total 5,300

Tuesday, May 18, 2010

FCA 5,000

200 Free
400 IM Drill
2x200 STK 3:00
2x100 IM 1:30

Rnd 1
25 Fly :30
50 Fly/Bk :50
75 Bk 1:10
100 Bk/Br 1:35
150 Br 2:20
200 Br/Fr 2:50

Rnd 2
25 Bk
50 Fly/Bk
75 Br
100 Bk/Br
150 Free
200 Br/Fr

Rnd 3
25 Br
50 Fly/Bk
75 Free
100 Bk/Br
150 FLy
200 Br/Fr

Rnd 4
25 Free
50 Fly/Bk
75 Fly
100 Bk/Br
150 Back
200 Br/Fr

200 EZ

4x
4x50 STK @ 200 Pace
:45/50

200 EZ btw rounds

200 WD

Total 5,000

FCA 2,000 (SENIOR PRE)

200 Free
2x200 IM kick
2x200 IM Drill
200 IM Under 2:50

16x50
4 of each STK
1. Drill :55
2. Swim :50
3. Bld :50
4. Fast :45

Total: 2,000

FCA 4,950

200 Free
4x100 Fr Drill @ 1:40
2x200
100 Swim/50 Bld/50 Hard
4x50 @:40

400 Free @ 6:00
4x150 2:15 (:30 R)
6x75 1:30 (:15 R)
400 Free @ 6:00
3x150 2:10 (:20 R)
4x75 1:30 (:10 R)
400 Free @ 6:00
2x150 @ 2:05 (:10 R)
2x75 @ 1:30 (:05 R)

200 WD

Total: 4,950

FCA 4,500

200 FR
2x200 No breath I/O flags @2:45
4x100 Build @1:20
8x25 Sprint @:20

2x500 Red (:20-30 R)
100 EZ
2x300 Red (:20-30 R)
100 EZ
2x250 Blue (:10-15 R)
100 EZ
2x200 All Out

5x100 @1:30 DPS

Total: 4,500

FCA 4,450

200 FR Catch w/Stick @3:30
4x100 Back w/paddles
8x50 BR 1P/2K @:55
200 FLY-Legal

10x100 Kick w/Fins @1:40
25 R-Flutter/25 L-Flutter/50 FLY on BK
10x25 FLY w/board HARD hands in middle of board

30x50
1-10 W/shoes for race from block
150 EZ
11-20 FR Race from block (no shoes
150 EZ
21-30 Fr w/Paddles and fins race from push

5x100
50 Fr drill/25 choice kick/25 DPS

Total: 4,450

Saturday, May 8, 2010

FCA, 2200 (SENIOR PRE)

200 Free
2x200 IM Drill @ 3:15
4x100 STK @ 1:45
8x25 Sprint @ :30

Stroke Lanes 2X
4x50
2x100 S/K/S/K
4x25 Fast @ :30

(Fly: Vulture
(Breast: Snowplow, cobra, half scoop, 4 second sweep drills)
(Back: Cheater, Catchup, Soldier flick,

3x100 Free DPS

FCA, 2800 (SENIOR PRE)

200 Free
400 50 Kick/Dr
4x100 IM @ 1:30
200 IM Race

200 Br
200 BK
200 FLy

2x100 Bk
2 x100 Fl
2x100 Br
4x50 STK @ :45

200 WD

Total, 2,800

Thursday, May 6, 2010

FCA 2,900 (SENIOR PRE)

200 FR 50 B-3/50 B-4 @ 3:00
8x50 K/D IMO @ 1:00
4x100 IM @ 1:40
200 FR Hard @3:00

Kick w/Fins 10x100
Odd: Around the World Flutter by 25 @1:40
Even: Fast Fly w/board @1:30

5x100 STK Race
Heats and cool down

200 WD

Friday, April 30, 2010

FCA 4,400

200 Free
4x100 STK Dr 1:40
2x200 BK 3:00
8x25 :30
Odds Fr/Evens STK

2x
2x100 IM 1:40
6x50 :50
(2 STK, 2 W/STK, 2 FR)

4x Stroke Lanes
2x75 D/S/S 1:15
4x25 :30
12.5 UH2O
12.5 Swim
4x50 200 Pace 1:00
50 EZ

200 EZ

FCA 3,450

200 Free
2x200 Free
4x100 IM @ 1:35
8x25 under water

4x400 Pull 5:50
Breath
1) every 3
2) every 3, 5
3) 3, 5, 7, 3
4) 3, 5, 7, 9

6x75
Odds: Drill 1:15
Evens: Build 1:05

200 WD

Total 3,450

FCA 4,300

200 Free no breath I/O Walls 3:00
4x100 IM Drill @ 1:40
4x100 IM Swim @ 1:30
4x50 Fly from blocks race CC

Kick W/Fins
100 IM EZ @ 2:30}
200 Fr w/board hard @ 3:00 }x3

(100 EZ)

200 BK @ 3:30
4x25 FR Race @ :30 No more than 1 breath
200 BK @ 3:30
8x25 FR Race @ :30 No more than 2 breaths
200 BK @ 3:30
12x25 FR Race @ :30 No more than 3 breaths
200 BK @ 3:30
8x25 FR Race @ :30 No more than 2 breaths
200 BK @ 3:30
4x25 FR Race @ :30 No more than 1 breath

200 WD

Total 1,900

FCA 4,600

200 Free
4x100 D/S by 50 1:40
8x50 Build :50
O Fr/E Stk
8x25 Kick w/board :30

Kick W/Fins
200 Free 3:00
2x100 1:25
200 Free 3:00
4x50 Fly :50

4x50 :50
O Fr/E Bk
3x100 1:20
Dec 1-3

Lochte's Breakdown
100 @1:15
300 @ 4:00
200 @ 2:30
300 @ 4:00
300 @ 3:45
300 @ 4:00
400 @ 5:00

Wednesday, April 28, 2010

5,200 FCA

200 Free
400 IM K/S/D/S
4x100 IM 1:30
4x50 STK :45

200 STK 3:00
4x75 IMO 1:10
S/D/S
200 IM 3:10
4x75 STK 1:10

4x100 IM 1:40
4x50 STK :50
3x200 IM 3:15
4x50 STK :50
2x300 IM 4:45
4x50 STK :50
1x400 IM 6:20
4x50 STK :45

200 WD

Total 5,200

3000, FCA

200 SKIPS
Free
IMK
IMDR
BK Pull
STK

300 BK Pull 4:40
2x100 STK 1:30
Dec 25's
300 BK Pull 4:40
4x50 STK :45
UT
300 BK Pull 4:40
8x25 STK :25
Fast

20x25 w/fins :20
4/Fly
4/Fr
4/Back
4/Fr
4/Br

Thursday, April 22, 2010

FCA 4/21, 3,850

Warm Up
10x50 GI 25 Tarzan/25 Swim (Fr) 1 Lap Run / 10 Push-ups
500 Porpoise w/Fins @ 9:00 Flutter Kick
10x50 Runners 25 Fly/25 Bk 1 Lap Run / 5 Chin Ups
500 Fly Kick w/fins Alt 50 Front 50 back streamline

Main
300 Free Alt 50 B-3/50 B-5 @ 5:30
4x75 Bk Drill (25R/25L/25S) @ 1:20
300 Free 3 Fly kicks off each wall @ 5:30
6x50 Br Drill 25 P/3Kick-25 P/2Kick @ 1:00
300 Free Fast @ 5:30 (2x relative to first effort)
12x25 FLy Drill w/fins 3K/1Pull @ :30

Warm Down: 50 Easy

Total 3850

Thursday, April 15, 2010

DU Off-Season 3,400

300 Swim
400 Pull
200 Kick

Hypoxic
20x50 @1:00
odd 4 breaths
even 3 breaths

Kick With Fins
300}
50}
200} x 2 50's are sprint
50}
100}
50}

300 WD

Total 3,400

3,200 4/13

300 Swim
300 Kick
3x100 Free/Back
6x50 D/S

Kick
25}
50}x4
75}

4x125 IM Order
Rotate 50

8x75
Free/Pull Breast Kick Free/Free

300 WD

Total 3,200

Friday, April 2, 2010

2750, 4/2/10

Warm Up
300 Swim
5x100 odd drill/swim
even kick
8x50 build

50 Swim}
75 D-S-D}
100 D-S} x 2
50 S }

Kick
100 IM
2x50 Fly
100 IM
2x50 Breast

Swim
Fast-Easy
25-75
50-50
75-25
100 Sprint

200 Warm Down

Total 2,750

3850, DU Off Season

Warm Up
500 Swim
300 Kick
300 Pull
200 Swim

5x50 @ :45 Descend 1-3, hold 4 + 5
(50)

10x50 @ :45 Moderate
5x100 @ 1:20 Effort
10x50 @ :40 Strong
(50)

Kick
5x100 @ 1:50

200 WD

Total 3,850

Thursday, April 1, 2010

3400, DU Off-Season

Warm Up
400 Swim
200 Kick

Pull
pull 4x100 1:25}x2
swim1x200 2:20}

(100)

Kick
1x200 IM
4x50 FLY
1x200 IM
4x50 BR

(100)

Swim
6x50 FREE
4x50 IM ORDER
6x50 FREE
1x200 IM

Warm Down
200

Total 3400

Total 2500; 3/31/2010

Warm Up

300 Swim

3x100d/s

6x50 build


Kick Set :10 rest; :20 ibtw

25}

50}x4

75}


Distance Per Stroke

4x50

3x100


Broken Freestyle

4x75 build-sprint-destroy by 25


Warm Down

400

Total 2500