UMAC Masters Season Archives Volume Four
Fall 2015
September – December
Coach Wyatt Bradbury
Monday 8/31 – Tuesday 9/1
Dryland
5 Min W/U
2 Rounds Polo Balls
50 Chest Pass
50 Overhead Pass
50 One Arm (25 Ea.)
2 Rounds Med Balls
60 Russian Twists
10 Pushups
30 Lunges with a Twist
Swimming
400 FR
400 Kick
400 Pull No Paddles
3-4 Rounds
300 K @ 6:00 6:30, 7:00, 7:30
6X50 Drill @ 1:10, 1:15, 1:20
3 X 100 FR @ 1:20, 1:30, 1:45, 2:00
(Round 4 Ended up just being K and W/D)
R1 3X Catch, 3X Catch-up
R2 3X Catch-up 3X 10K Switch
R3 3X 10 K Switch, 3X 30* Drill
R4 3X 30* Drill, 3X Touch Shoulder/Head
Wednesday 9/2
“Four and Three Twos”
400 FR
200 IM K/S
200 IM D/S
200 IM
5 X 200 FR Yellow Zone @ 2:45, 2:55
6 X 100 K W/ Snorkel @ 2:00
Thursday 9/3
4-3-2-1 SKPS
T -30 Swim
T – 20 Kick
Chris Shaw 2100 1000
Marcia Smith1900 700
Jonathan Cerrito 2200 1025
Kelli Oliner 2000 900
Keren Rosado1650 900
Kathryn Maddux 1550 750
John Osman 1800 900
Bill Collier 1650 900
Gregory Leger 1850 650
Jeff Strahota2450 1250
Mollie Grover 2250 1300
Saturday 9/6
Dryland
5 Min W/U
5 Min Spin
100 Jumps
20 Pushups
4 Min Spin
100 Jumps
50 Crunches
3 Min Spin
100 Jumps
100 Bench Squats
2 Min Spin
100 Jumps
20 Pushups
1 Min Spin
100 Jumps
50 Crunches
100 Bench Squats
Swim
Four and Three Twos
Three Rounds
4 X 50 Drill @ Base “B”/2 + 10
1 X 300 Ankle “A” Pull @ B + 10
R1 Catch-up
R2 10K Switch
R3 30* Drill
6 X 100 K @ Kick Base “KB”
Descend “Desc” 1-3,4-6
4 X 200 Pull @ Base +5
6 X 100 K @ Base
Desc 1-3, 4-6
Monday 9/7/2015
Dryland
2 Rounds
25 Crunches Stability Ball “SB”
25 Flutter Kicks
25 Toe Touches
1 Min Plank
2 Rounds
25 Back Extensions SB
25 Handoffs SB
25 Pikes SB
1 Min Plank
Swim Jeff/Mollie/Blake
Bakers Dozen
13 Min Choice W/U
Drill Set @ 1:10 (16 X 50 IMO By Round)
50 Drill
50 Drill/Build
50 Fast
50 EZ
6 X 75 @ 1:15
25 R Arm
25 L Arm
25 Swim
Efficiency Set Backstroke
(Blake Freestyle)
8 X 25 @ :40
6 X 50 @ 1:20
4 X 75 @ 2:00
2:100 @ 2:40
All for stroke count “S.C.”, Goal is to be 7-10 sec from best on 2 X 100
Angela/Jim
400 FR
2 X 200 K
4 X 100 IM
Freestyle Efficiency Set
Tuesday 9/8
Jon C., Chris, Greg
Bakers Dozen
3 Rounds
300 Fr @ B+5
10 X 25 S.C. FR @ :25
12 X 75 @ B
Desc by groups of 4
:30 Bonus Rest “r” after each 4
Carol-Lynn, Keren
Bakers Dozen
T-30
1000 Sighting Drills/Indian Swim
Marcia, Stefanie, Deda
Bakers Dozen
13 Min Choice W/U
Drill Set @ 1:10
6 X 75 @ 1:15
25 R Arm
25 L Arm
25 Swim
Efficiency Set Backstroke
Wednesday 9/9
Dryland
2 Rounds
25 Crunches SB
25 Flutter Kicks
25 Toe Touches
1:30 Plank
1 Round
25 Back Extensions SB
25 Handoffs SB
25 Pikes
1:30 Plank
Swim
6 X 200
SKPSKP
10 Min V Kick
:40 on :20 off
4 X 200 @ B +10
10 X 25 S.C. @ :25
4 x 200 @ B +10
10 min V Kick
:40/:20
Thursday 9/10
4-3-2-1
500 Efficiency
5 X 150 @ KB x 1.5 +10
2-4 Rounds
2 X 150 @ B X 1.5 + 5 R Fin/L Paddle, L Fin/R Paddle
200 @ B Both Fin Both Paddle
Saturday 9/13
Dryland
5 Min WU
2 Rounds
100 Mountain Climbers
20 Core Stabilizers
20 Lunge Jumps
100 Jumps (Rope)
2 Rounds
100 Calf Raises
10 Burpees
10 Squat Jumps
100 Jumps
Swim
The Pope 1:30/1:00/1:40/1:00
100 FR/2 X 50 K/100 IM/ 2X 50 K
2 x 100 FR/2 X 50 K/2 X100 IM/ 2X 50 K FR/IM B -5 Sec
3X 100 FR/2 X 50 K/3 X 100 IM/ 2X 50 K FR/IM B -10 Sec
4 X 50 FL Single Single Double Double
4 X 50 BK One Arm
4 X 50 BR 2K 1P
4 X FR Fingertip Drag
200 Easy
10 X 50 @ B/2 – 10 Fins/Paddles
200 Easy
4 X 300 Extended W/D
Monday 9/14
Dryland - Med Ball
2 Rounds
30 Chest Pass
15 Overhead Pass
10 One Arm Pass (Ea Arm)
15 M Lunges w/ Twist
2 Rounds
15 Lateral Pass
60 Russian Twists
10-15 Push-Ups
Squat Stretch
200 FR
Leg Swings
200 K
Lateral Hips
200 Pull
Ankle Sits
200 IM
5 Push-Outs
200 FR
6 X 100 Salmon Kick @ KB + 20
4 X 50 Single Single Double Double FL @ 1:10
100 FR
4 X 50 5 K 1P
100 FR
4 X 50 Snorkel Fly or 1 Up 3 Down
100 FR
200 @ B +10
2 X 50 @ B/2 + 10
Tuesday 9/15
On Deck Stretching (From Previous)
5 X 200 Fr K P Im Fr
Turn Work
300 @ B
4 X 50 SSDD
2 X 150 @ B
4 X 50 5K 1P
3 X 100 @ B
4 X 50 3K 1P
Chris
W/U From Above
10 X 100 K @ B
20 X 100 @ B Best AVG
1 E 4 F, 2 E 3 F, 3 E 2 F, 4 E 1 F
Wednesday 9/16
Dryland Med Balls
5 Min W/U
2 Rounds
15 Bench
10 Russian Passes
30 Wall Sit Passes
15 Bounce Passes
2 Rounds
20 Toe Touches
10 Throwdown
20 Squat Throws
Swim
Exercises (Quad Resistance)
5 X 200 FR K P IM FR
100 IM Build-up
25 FL
25 FL 25 BK
25 FL 25 BK 25 BR
25 FL 25 BK 25 BR 25 FR
4 X 200 K IMO @ KB + 10
100 IM Build-up
8 X 100 FR @ Base
100 IM Build-Up
16 X 50 Drill IMO @ B/2+10
100 IM Build-up
Thursday 9/17
Blake
8-4-2-1
Step Down
Faster than ½ Previous @ K Count
1-2-4-8 Faster than 2X Previous
Mollie
w/u
8-4-2-1 FR K
6 X 100 BK @ S.C. @ 1:40
800 12:06
400 5:53
200 2:51
100 1:19
General Practice
Exercises (Groin Resistance, BR Sit Stretch)
5 X 200 FR K P IM FR
6 Rounds
125 FR K
75 BR K
4 X 200 @ B
6 X 50 2K 1P
2 X 50 BR
Sunday 9/20
Blake
10 Rounds
125 K.C. Strong
75 Blast It
Chute 3-4 Rounds
2 X 50 Cord
300 @ K.C.
100 All Out
Dryland
5 Min W/U
1 Min Push-Ups
2 Min Crunches
2 Min Plank
Pull Ups
3 Rounds
20 Supermans
10 V –Ups
Wall Sit (2 Min, 1 Min, 30 Sec)
Pull Ups
30 sec Push-Ups
1 Min Crunches
1 Min Plank
5 Min Cycle
Swim
5 x 200
Exercises ( Lateral Raise, BR Stretch, 7 Push-Outs)
20 X 100 @ B
“Best Avg. Set” 1E 4F …
200 Easy
100 For Time
__ X 300 @ B +5
Monday 9/21
Dryland
2 Rounds
15 Back Extensions SB
20 Crunches SB
Pull-Up Practice
20 Steps @ Knee and Twist
2 Rounds
5 Hip Thrust Leg Extensions SB
10 Leg Curls SB
10 Both Leg, 10 Ea. Single, 10 Ea. Side Jumps
Swim
5 X 200
Exercises (Lateral, BR Stretch, 10 Push-Outs)
8 X 25 @ 50 U/@ Down; 0-1 Breath Back
5 X 200 K @ B +10
Desc. 1-4 5 Fast
2 Rounds
2 X 300 @ B
10 X 25 Bk @ :30 S.C. +1
R1 Pull
R2 Swim
Tuesday 9/22/2015
5 X 200
Exercises (Lateral, BR Stretch, 10 Push-Outs)
8 X 25 @ :45 U/W Down, O Breath Back
4 X 300 K @ B
2 Rounds
4 X 200 @ B
Desc 1-4
6 X 50 w/ Fins Br/ FL K @ 1:15
R1 BR: FL K Drill
R2 BR: FL K Drill
R3 BR: FR K Drill
R4 Br: FR K Drill
FL: SSDD
FL: 5 Kick Fly
FL: 3 K Fly
Fl: Swim
Wednesday 9/23
Dryland
2 Rounds
5 TRX Pull Up
10 TRX Row
10 TRX Swimmer Pull
TRX Plank
2X Pull Ups
2 Rounds
5 TRX Push Up
100 TRX M.C.
15 TRX Double M.C.
TRX Plank
100 Speed Feet (On Boxes)
Swim
5 X 200
Exercises (Squat, Jumping Jacks, Hip, Ankles, 10 Squat Jumps)
2 X 500 K @ KB
10 X 75 @ 1:30
Fl/Bk 50 Single Arm, 25 Swim
2 Rounds
4 x 100 @ B
200 @ B-5
100 Easy @ 2:00
Thursday 9/24
5 X 300
Desc 1-5
10 X 25 K @ :25, :30, :45
2 X 400 Pull @ B
10 X 25 Stroke @ :25, :30, :45 S.C.
4 X 200 Pull @ B
10 X 25 K @ :25, :30, :45
8 X 100 Pull @ B
10 X 25 S.C. @ :25, :30, :45
Saturday 9/26
Dryland
5 Min Stretch
15 Min Cycle
2 Rounds
10 TRX Push-up
10 TRX Row
20 Hanging Crunches
2 Rounds
Med Ball
25 Crunches
25 Flutter Kicks
25 Toe Touches
1:30 Plank
Swim
5/6 X 300 @ B +10
FPSO Test
5 X100 @ B+10
5 X 100 @ B +5
5 X 100 @ B
5 X 100 @ B-5 Etc. Until Miss
1 X 100 All Out
5 X 300 @ B Pull
Jon O. Out B-10 #5 1:03.6
Blake Out B-5 #3 54.67
Jon C. Out B-5 #5 1:04.94
Allyson Out B+5 #2 1:48.08
Monday 9/28
Dryland
5 Min W/U
2 Rounds MB
30 Chest Pass
30 OH Pass
30 One Arm Pass (15 Ea.)
15 Lateral Pass
2 Min Plank
2 Rounds MB
100 Russian Twists
10 Med Ball Push-Up
50 Lunges
1 Min Crunches
Pull-Ups
Swim
5 X 300 @ B+10
Desc 1-5
4 Rounds
150 K @ KB
50 K!! @ B+10
2 Rounds
4 X 50 Bk One Arm Head Lead @ 1:00, 1:10
3 X 200 @ B +5 50 FR/50BK Rotation
8 X 100 Pull @ B
Desc 1-4, 5-8
Monday 9/28
5 X 200 No Dryland
3-4 Rounds
200 FR K @ B
50 Ch K @ B
Fins
4 X 50 Catch-Up @ 1:15
4 X 50 6 K Switch @ 1:15
4 X 50 One Arm @ 1:15
3-5 X 400 @ Base Swim
Monday 10/5
Dryland
Pull Ups
200 Jumps
2 Rounds
15 Back Extensions SB
25 Crunches SB
10 Both Box Ups, 10 Single Ea, 10 Side Ea.
2 Rounds
10 Hip Thrust
10 Leg Curls
1:30 Plank
200 Jumps
Pull-Ups
Swim
5 X 200
Exercises (Lateral, Ankles, 15 Push-Outs)
3 Rounds
250 @ KB
2 X 50 @ KB/2 Blast!!
15 X 100 @ B
Desc 1-5, 6-10, 11-15
3 Rounds
100 FR @ B+10
3 X 50 MS @ 200 Pace @ 1:15
Tuesday 10/6
5 X 200 No Exercises
5 Rounds
100 @ KB +10
2 X 50 @ KB -30 FAST
5 X @200 FR P @ B +10 fasters than B-5
Fins
3 Rounds
4 X 50 FL/BR @ B-30
100 Easy FR
Blake /Jon C.
2 Rounds
3 X 75 Fl/BR
150 Easy
75 Fast S.C.
BH 46.7 46.7
JC 57.4 55.2
Wednesday 10/7
Meet
Dryland
Stretch/Roll
3 Rounds
1 Min Plank
25 Crunches
25 Core Stabilizers
10 V-Ups
15 Min Bike
Swim
Meet W/U
Jeff
5 X 100 @ 2:00 500 Pace
1:00.7 1:02.1 1:00.6 1:00.53 58.85
4 X 50 @ 1:30 200 IM Pace
28.79 32.81 36.00 28.05
Mollie
4 X 75 Bk @ 4:00
50.3 49.8 49.1 48.9
Blake
4 X 75 @ 3:00
45.5 46.3 45.8 46.2
Jon O.
5 X 100 @ 2:00 500 Pace
1:00.7 1:01.4 1:01.1 1:01.3 1:01.9
4 X 50 @ 1:20 200 IM Pace
32.2 36.2 37.7 28.4
Cejih
4 X 75 @ 4:00
50.93 BR 53.3 BR IM 49.4 FL 45.1
Main Workout
Four and Three Twos
800 IMK Build Each 200
8 X 100 IM @ B +20
200@ 4:00
10O Easy
2 X 100 @ 2:00
100 Easy
4 X 50 @ 1:00
100 Easy
8 X 25 @ :30
100 Easy
Thursday 10/8
Meet
Blake 28.12 45.5 29.3
Mollie 31.4 48.8 27.3
Jeff 26.9 44.9 27.6
Non Meet
Four and Three Twos
8 X 50 IMO Build
5 X 400 @ B Pull
Drill Set @ 1:30
12 X 50 2 MS 1 FR @ 1:30
Sunday 10/11
Dryland
1 Pull Up
2 Pull Ups
10 Front Box Jumps
3 Pull Ups
4 Pull Ups
150 Jump Ropes
5 Pull Ups
10R/10L Single Jumps
5 Pull Ups
150 Jump Ropes
4 Pull Ups
3 Pull Ups
10 Jumps Each Side
2 Pull Ups
1 Pull Up
150 Jump Ropes
400 FR 300 P 200 K 100 IM
10 X 100 W/ Zoomers @ B-5 Best Avg.
200 IM Build Up
Best Avg.
Bill 1:20
Jon O.L. 1:15
Jim N. 1:41
Angela F. 2:05
Monday 10/12
Dryland
10 Bike
10 Stretch/Roll
10 Bike
The Pope 1:40/1:00/1:50/1:00
10 Rounds V-Kick 1:40 on :20 off
Turn work w/paddles
Sculling
Tuesday 10/13
Four and Three Twos
3 Rounds
4 X 50 K @ KB/2 +5
2 X 400 P @ B+5 Faster than B-5
4 X 75 @ B M.S.
After Round 1 1 X 300 Ankle Pull
After Round 2 4 X 75 @ 2:00 FR Yellow Zone (Fast turns, no breathing)
After Round 3 8 X 25 @ :40 S.C.
Wednesday 10/14
Dryland
2 Rounds
30 MB Squat Chest Pass
15 MB Bounce Pass
2 Rounds
15 MB Throwdown
30 MB Toe Touchers
10 Russian Passes Each Side
Pope or Four and Three Two’s
8 X 200 B + 10 Faster than B -10
2-3 Rounds
4 X 75 50D 25 S.C.
100 ! S.C. Same Stroke
100 EZ
BK Top Hat & Single Arm Head Lead
FR Top Hat & Single Arm Hand Lead
BR 2K1P & FL K
FL SSDD or Tarzan Drill
Thursday 10/15
Four and Three Twos
T-30
T -20
Mollie 6 X 100 @ 6:00
FR 13.1 14.9 15.5 15.7 59.3
BK 16.5 16.8 17.4 16.3 1:07.2
BK 16.3 16.5 16.9 17.0 1:06.83
FR 13.5 15.6 15.6 15.9 1:00.83
BK 16.3 16.8 17.1 16.6 1:06.92
BK 16.1 16.7 16.7 16.9 1:06.5
Saturday 10/17
Dryland
3 Rounds
10 Min Bike
2 Min Plank
Max Pull Ups
5 X 200 FR, K P, IM, FR Squat, Kicks, Lateral, Ankles, 10 Push Outs
Station 1 Dryland
3-4 Rounds
25 Med Ball Crunches
100 Flutter Kick Bench Press
20 Med Ball Push-Ups
1 Min Plank
Station 2 Pulling
5 X 200 @ B
Station 3 Parachute Swim
3 Rounds
2 X 50 @ 1:30 w/Chute
4 X 25 @ :30
1 Min Rest
Stroke Same in Round
Monday 10/19
Dryland
2 Rounds TRX
5 Push Ups
100 M.C.
10 Row
15 Double M.C.
2 Rounds
Pull Ups
2:15 Plank
20 Box Jumps
Swim
400 Fr
400 K
400 Chioce
6 X 75 K @ 2:30 Faster than 100 swim for that stroke
10 X 25 @ :25, :45 Fast S.C.
200 Easy
10 X 100 Fr @ B+15
3rd Line no breath
3 X 100 K P S repeat for 20 min (recovery)
Tuesday 10/20
400 Fr, 400 K, 400 Choice
Drill Set @ 1:00, 1:30
2 Rounds
300 A. Pull @ :15 R
6 X 100 P @ B
Wednesday 10/21
Dryland
2 Rounds
10 Min Bike
300 Jump Ropes
Max Pull-Ups
10 Min Bike
Swim
200 FR K P Im FR Squat Kicks Ankle Stretch Br Stretch 10 Push Outs
Stroke/Sprint/Mid Distance
Chuck Norris
16 X 50 @ 1:00 Every 4th 200/100 Pace
12 X 50 @ 1:10 Every 3rd 200/100 Pace
8 X 50 @ 1:20 Every 2nd 200/100 Pace
4 X 50 @ 1:30 Every 200/100 Pace
Distance
Mile for Time
8 X 100 K @ Base
2 X 825 for Time (Add Up Faster)
Blake
30.3 30.0 29.6 29.3
30.1 29.9 29.4 29.6
29.8 29.5 29.6 29.7
29.4 29.5 30.0 29.6
Mollie
32.3 32.6 32.1 32.2
31.8 32.2 32.2 31.6
31.6 31.7 31.6 31.8
31.3 31.0 31.2 31.1
Stefanie
34.8 34.9 34.7 34.2
34.4 35.2 34.7 33.9
33.9 34.6 35.0 34.8
Jeff
35.9 35.4 35.9 35.4
34.9 35.8 35.3 34.6
35.4 35.1 35.5 35.4
35.7 35.8 35.8 35.6
Thursday 10/22
200 FR K P IM FR Squat Kicks Hip Flexor Ankles 10 Push Outs
500 FR Efficiency Test
10 X 75 K @ FR Base
12 X 50 Mid Pool Turns
4-6 X 150 Pull @ Base
Saturday 10/24
Dryland
5 Min Bike
Lateral Legs
Pull Ups
100 Flutter Kicks
100 Bicycles
100 Crunches
Pull Ups
10 Hanging Kicks/Leg Lifts/Curls
2 Min Plank
100 Jump Ropes
2 Min Plank
Pull Ups
100 Push Ups
50 Bench Press w/MB
3 Min Wall Sit Bench Press
Swim
3 Rounds
5 X 100
R1 B + 20 and 300 Kick
R2 B +15 and 200 IM
R3 B +10 and 300 Choice Drills
Station 1 Chute Swim
2 X 50 w/Chute @ 1:30
2 X 75 @ 2:00 Fast
Station 2 Kick Chute
2 Rounds
100 K w/Chute
3 X 50 Overkick @ 1:00, 1:15
Station 3 Pulling/Sprinting
2 Rounds
2 X 100 @ B-5 Pull
4 X Mid Pool 25 Build-Sprint
1 Min Rest
Monday 10/26
Dryland
10 Min Bike
3 Rounds
30 MB Chest Pass
30 MB OH Pass
15 MB Lateral Pass
Swim
3 Rounds
5 X 100
R1 B + 20 and 300 Kick
R2 B +15 and 200 IM
R3 B +10 and 300 Choice Drills
3 Rounds
4 X 25 @ :45 K FAST!!
2 X 50 OK @ 1:15
15 M Breakouts/25 Blasters
2 X 100 Fast @ 10 min 1 FR, 1 MS
Tuesday 10/27
400 FR
400 IM K/D
5 X 300 @ B+5 Pull Faster than B -5
200 Easy
4 Rounds
100 @ B+5 Active Rest
200 @ B+15(FR) or +25 (Stroke) M.S. FAST S.C.
200 Easy
Chute work, finding holes, building strength
Wednesday 10/28
No Dryland
Four and Three Twos
10 X V Kick 1:00 on :30 off
10 X 100 @ B+20
3rd Line Breathing Drill
10 X V Kick 1:00 on :30 Off
10 X 30s Mid Pool Working Walls/Breakouts
W/D Sculling
Thursday 10/29/15 (Evening)
Bakers Dozen (13 Min Choice)
1 X 100 Fast for Time
200 Easy
5 Rounds
2 X 50 w/Chute @ 1:30
100 Easy @ 2:00
125 All Out/75 Easy @ 4:00
4 X 250 Fins and Paddles @ B faster than 500 Pace
Blake
1:03.8 14.3 15.9 16.6 16.7
1:20.5 1:20.5 1:20.1 1:20.8 1:19.7
John O. 1:16.0 1:46.4 -- 1:45.2 1:45.0 1:44.0
Marcia 1:20.6 1:46.4 1:52.1 1:46.4 1:47.1 1:47.3
Bill 1:30.1 1:58.5 1:58.1 2:02.2 2:00.5 2:02.1
Stephanie 1:31.1 2:05.6 2:06.5 2:08.5 2:12.6 2:14.1
Mollie 1:06.5 1:25.4 BK 1:20.2 FR 1:24.3 BK 1:20.4 FR 1:24.1 BK
Jeff 58.7 1:23.6 FL 1:23.5 FL 1:16.4 FR 1:15.6 FR 1:15.2 FR
Steph 1:05.0 1:22.6 FR 1:33.8 BK 1:24.3 FR 1:32.4 BK 1:24.1 FR
Monday 11/2
Dryland
Pull Ups
15 SB Back Extensions
10 SB Hip Thrust Leg Extension
20 SB Leg Curls
50 SB Crunches
Pull Ups
25 Double Jumps
12 Single Leg Jumps
Swim
The Pope 1:40/1:00/1:50/1:00
3 Rounds
100 K w/Chute @ 3:30
2 X 250 @ 1:30 Fast
2 Rounds
4 x 15 M Blast @ 1:00
2 X 100 For Time @ 3:00
W/D
Cejih 54.9 57.8 56.9 57.0
Jeff 56.8 57.5 57.3 57.7
Jon O’L. 57.9 58.3 58.2 58.5
Blake 1:03.4 1:02.3 1:00.8 1:01.3
Stephanie 1:04.8 1:04.8 1:12.5 1:14.4
Jon C. 1:01.1 1:00.7 58.9 59.7
Steve 1:18.2 1:16.7 1:21.3 --
Tuesday 11/3
5 X 200 FR K P IM FR Squat Kicks Hips 25 Push Ups, 10 Push Outs
3 Rounds
100 @ B +15 Swim
400 @ B Pull
3 Rounds
4 X 50 MS @ 1:15
3 X 100 FR @ B +5 Desc. 1-3
100 Easy
W/D
Blake
5 X 200 W/U
5 X 100 3rd Line Drill 2/Breaststroke
6 X 25 @ :45 U/W FL Kick
5 X 200
BR P, FR P, BR, FR P, BR P
2-3 X Bands
50 Perfect Form
Wednesday 11/4
Dryland
2 Rounds
Max Pull Ups
100 TRX M.C.
100 Crunches
25 TRX Double M.C.
2:15 Plank
15 TRX Push Ups
15 TRX Row
30 Double Box Jumps
Swim
5 X 200 FR K P IM FR Squat Kicks Lateral 1 min Plank 10 Push Outs
Sprint/Stroke
50s on the 1:01
Back by the top
Distance
4 X 400 O Swim, E Sighting
Thursday 11/5
800 Choice W/U
T – 3000 Postal
No 3000/Post 3000
5 X 200 FR K P IM FR Squat Kicks Hip Flexor BR/Ankle 15 Pushouts
5 X 3rd Line Breathing @ 1:45
5 X 100 Pull @ B
5 X 3rd Line Breathing @ 1:45
300 Easy
4 Rounds
2 Band Efforts @ 1:30
2 X 75 Fast From Dive @ 2:00
Mollie 49.4 BK 49.0 BK 45.5 44.9
Jeff – 43.8 44.2 43.8
Stephanie -- -- 50.1 48.2
Jonathan O’L. – 45.6 46.0 45.5
Blake 45.6 45.7 45.6 45.5
Chris 50.3 48.4 46.3 49.6
Sunday 11/7
Dryland
5 Min Bike
4 Rounds
2 Min Jump Ropes
1 Min Push Ups
Max Pull Ups
100 Crunches
2 Min Plank
Swim
5 X 200 FR K P IM FR Squat Kicks Groin 2 Min Plank 15 Push Outs
Station 1 Band Swim
2 Rounds
3 Bank Efforts
100 for Time
50 Easy
Station 2 Kick
8 X 75 @ 2:00 100 FR/MS Swim Time
Station 3 Pull/Sprint Fins and Paddles
2 Rounds
300 Pull @ Base
2 X 100 FR @ 2:00 Fins and Paddles
Monday 11/9
Dryland
2 Rounds
30 MB Chest Pass
30 MB OH Pass
15 MB One Arm Pass
50 Lunges w/ Twist
2 Rounds
100 Russian Twists
20 Pushups
Swim
4 Rounds (IMO By Round)
200 FR
4 X 50 D @ 1:00, 1:15
50 Fast @ 1:00, 1:15
100 Fast For Time
10 X 100 @ K Base
10 X 25 Race Pace From Dive
Sculling/Drilling W/D
100 Fast
Mollie 1:05.5
Jeff 56.7
Jon O’L 56.3
Jon C. 1:00.0
Steve 1:18.6
Mary 1:53.4
Tuesday 11/10
Four and Three Twos
5 X 200 K @ K Base
6 X 300 Pull @ Base
Desc 1-3, 4-6
Work on Fly
Wednesday 11/11
Dryland
2 Rounds
30 MB Three Bounce Pass
30 MB Bounce Pass
30 Wall Sit Pass
30 MB Russian Pass
30 MB Figure Eight Pass
15 MB Throwdown
30 Toe Touches
Swim
The Pope 1:40/1:00/1:50/1:00
Distance
3 X 300 @ 5:00, 7:00 500 Pace
Sprint
6 X 75 @ 2:30
50 Suicide Turns
4 X 250 @ B +5 Faster than B-5
Jeff 3:16 3:21 3:17
Stephanie 3:36 3:41 3:40
Mollie 50.2 49.5 45.9 46.3 49.3 49.1
50s fast at end
Jeff 28.3
Mollie 30.8
Stephanie 29.2
Thursday 11/12
5 X 200 FR K P IM FR Squat Kicks Lateral 2 Min Plank 15 Push Outs
500 FR Efficiency Test
Sprint 6 X 100 Broken
3X 25-50-25 :15r
3X 25-25-25-25 :10r
Mid- D
4 X 200 Broken
2X 50-50-50-50 :10r
2X 75-75-50 :15r
Distance
3X 500 Broken
200-200-100 :30 r
Chris 1:04 1:02 1:02 1:00 1:00 :58
Bill 1:22 1:20 1:25 1:18 1:19 1:19
Stefanie 3:20 3:18 3:17 3:14
Marcia 2:55 2:55 2:53 2:57
Kathryn – 3:00 3:05 3:05
John O. 2:47 2:52 2:42 2:41
Deda – 2:57 2:48
Keren 8:30 8:30 8:28
Carol-Lynn 8:30 8:23
Jeff 2:05 2:06 2:05
Mylah 9:26 9:30 10:06
Blake 58.9 58.8 58.4 58.2 58.0 57.5 All BR
Mollie 2:13 2:14 2:15 2:15 All BK
Jon C. 6:01 5:52 5:46
Jeff M. 2:10 2:07 2:16 2:10
Stephanie 2:30 2:13 2:31 2:16 Bk/Fr/Bk/Fr
Saturday 11/14
Dryland
15 min Bike
Pull Ups
2:30 Plank
300 Jumps
Pull Ups
2:30 Plank
15 Min Bike
Swim
400 FR
3 X 50 Build
1 X 50 Fast
Br Lengthwise
1 Cycle Per lane
4-6 X 40 Meters
Station 1 Band Pulls
Assisted Pulls
Fast 25 No Pull
3 Times Each
Station 2 Breath Control
10/8/6 X 100 @ 1:45, 2:00, 2:30
3rd Line or Flags no Breath
Station 3 Swimming
4 X 75 @ 4:00 All out from dive
Fast 75s
Angela 1:27 1:25 1:22 1:25
Judy 1:10 1:05 1:03 1:05
Carol-Lynn – 1:02 1:06 1:04
Keren Rosado – 1:00 1:04 1:02
Blake 44.4 44.1 44.7 43.9
Cejih 42.9 40.3 40.4 39.9
Chris 45.1 44.1 45.6 45.7
Jon O’l 43.3 42.5 43.1 42.5
Bill 1:04 1:03 – 1:06
Jon C 45 49 45 49 FR/FL/FR/FL
Taylor Morris 53 56 57 1:01
Monday 11/16
Dryland 15 min Bike
2 Rounds
Pull Ups
30 Supermans
2:30 Plank
5 min Bike
Swim
4 Rounds
200 FR B +10
4 X 50 @ 1:00, 1:10, 1:20
R1 D R2 K R3 Build R4 Choice
4 X 100 @ 4:00 All Out
5 X 200 Pull
Starts
Jon O’L 57.0 (26.8) 59.8 (28.7) 58.1 (27.6) 59.6 (28.1)
Jeff 58.0 (27.6) 59.0 (28.0) 57.6 (27.2) 57.7 (27.0)
Blake 59.7 (28.2) 1:00.4 (28.6) 1:00.5 (28.2) 1:01.3 (28.6)
Mollie 1:06.3 (32.7) 1:06.2 (32.7) 1:05.4 (32.1) 1:06.2 (32.4)
Stephanie 1:12.6 (34.5) 1:13.7 (35.1) 1:12.2 (34.1)
Steve 1:17.3 (35.5) 1:15.7 (35.6) 1:13.6 (34.6) 1:15.5 (35.0)
Tuesday 11/17
4 Rounds
4 X 200 @ B+10
4 X 50 @ 1:00, 1:15, 1:30
R1 Drill
R2 Kick
R3 Build
R4 Choice
Blake, Chris, Jon R5 Choice
8 X 75 K @ 2:00 All Out
EZ Swim
100 Fast Kick
4 Rounds
75 w/Chute @ 2:30
50 FAST @ 1:00
50 EZ @ 2:00
Carol-Lynn: 1:25.6
Stefanie: 2:20.0 -- -- 44.7 43.9
Bill: 1:57.3 41.8 41.7 40.8 2.6
Marcia: 2:18.0 – 40.2 38.7 38.9
Ditte: 2:04 -- -- 39.1 43.9 (BK)
Keren: 1:53.3 – 42. 9 42.3 40.1
Jon C.: 1:26.5 30.0 30.1 29.7 28.8
Blake: 1:13.4 29.6 29.2 29.4 29.6
Chris: 1:34.6 30.5 30.4 30.5 30.1
Wednesday 11/18
Dryland
12 Min Bike
Max Pull-Ups
1:30 Plank
30 Bird Dogs
:30 Hanging Stretch
12 Min Bike
Swim
4 Rounds
4 X 200 @ B+10
4 X 50 @ 1:00, 1:15, 1:30
R1 Drill
R2 Kick
R3 Build
R4 Choice
1 X 100 Fast from Blocks
3 Rounds
2 X 100 Pull Desc 1-3 B + 10
2 X 75 Blocks, Push @ 3:00
Suicide Turns
FL/BR Swim FR Back
FR/BK Sprint Same Back
Jim (50.5) 1:43.9
Mylah (41.7) 1:25.6
Blake 12.5 28.0 43.9 59.5
Jon (28.0) 58.4
Mollie (1:05.4) 32.3
Andrew (29.9) 1L08.4
Jeff S. (27.1) 56.7
Jeff 44.2 47.6 52.7 55.1
Jon 43.4 45.6 44.5 45.4
Blake 43.5 45.6 44.5 45.4
Andrew 53.3 55.9 56.1 1:00.8
Mollie 43.7 45.0 48.7 48.8
Stephanie 52.0 53.7 52.6 52.6
Mylah 1:11.2 1:06.8 1:19.7 1:16.7
Jim 1:06.4 1:06.0 1:16.4 1:16.2
Thursday 11/19
Meet W/U
6 X 100 @ 6:00 Blake 4 X 75 @ 6:00
Or
2 Rounds
3 X 400 FR
200 IM Build Up
Blake (75s) BR
43.4 27.9 12.4
43.5 27.9 12.2
43.8 28.0 12.5
43.7 28.1 12.5
Chris
1:01.0 28.3
1:01.2
1:02.5 28.5
1:05.5 30.4
1:06.4 30.4
1:04.2 29.4
Jon C.(200s)
30.1 34.2 35.2 34.7 2:14.4
30.3 35.2 34.9 36.0 2:16.4
31.0 34.9 35.7 35.4 2:17.1
31.1 35.2 36.0 34.3 2:16.8
30.6 34.9 35.9 35.2 2:16.8
30.4 34.8 35.3 34.0 2:14.6
Mollie FR-BK-BK
28.3 59.4
32.5 1:06.0
32.1 1:05.3
28.5 59.3
32.6 1:05.9
32.2 1:05.7
Jeff S.
26.7 56.5
26.8 56.9
26.7 56.2
26.7 56.4
27.0 57.1
27.6 56.5
Stephanie
30.3 1:04.2
29.8 1:03.1
30.2 1:03.6
29.9 1:03.2
29.3 1:03.1
29.3 1:02.9
Jeff M.
27.3 57.4
27.6 57.4
28.1 58.7
27.5 57.7
28.9 1:03.0
28.3 58.8
Jon O’L
27.3 57.8
27.9 58.7
27.9 59.0
28.0 59.2
28.1 58.5
Mary
1:55
53.3 1:56.6
54.3 1:59.3
54.5 2:02.2
57.1 2:03.3
52.6 1:58.0
Monday 11/23
Dryland
Bike
Stretch
Roll
Plank (1:30)
Crunches (30)
Pull-Ups/Hanging Stretch
Meet W/U
Blake 6 X 50
5 X 100 Breath Control
Starts/Turns
Mollie/Jeff
4 X 75 Fast
All Others
4-3-2-1
500 FR
5 X 50K
400 Pull
4 X 50 BR
300 FR
3 X 50 BK
200 FR
2 X 50 FR
100 FR
1 X 50 FAST
Mollie BK-BK-FR-FR
47.99 31.85
48.45 32.3
43.4 28.8
42.6 28.2
Jeff
44.3 29.26
43.9 29.1
43.3 28.6
43.2 28.6
42.1 28.1
Blake
27.0 12.1
26.89 11.8
27.1 11.9
Tuesday 11/24
Non-Meet
4-3-2-1
10 X 100 Yellow Zone @ 2:00
20 X 100 @ B + 10
1E 4 F …
Meet
Meet W/U
75s 25 Build, 50 for time
Mollie FR BK FR
29.7 32.5 20.0
Chris
30.1 30.4 31.2
Blake
30.9
Monday 11/30
Dryland
15 Min Bike
15 Min Stretch
Meet
Meet W/U
(Jon O’L. Drill Set)
50s Fast
Mollie 12.6 26.7 FR
15.2 31.0 BK
15.0 30.6 BK
12.7 26.7 FR
Blake
12.5 27.2 BR
12.5 27.4 BR
Jeff
12.1 26.0 FR
12.1 25.9 FR
12.4 26.4 FR
Jon O’L.
12.5 26.4 FR
4 X 50 @ 1:00 200 Pace
26.4
28.3
28.1
28.4
Non Meet
3 X 400 FR, K, P
8 X 200
2 Rounds K, P, FR, IM
3 X 300
A. Pull, Swim, A. Pull
Tuesday 12/1
Non-Meet
400 FR
400 K
400 P
200 IM Build-Up
Aerobic Pulling
2 X 100 IM Build-Up
Meet
Meet W/U
Chris 75 Fast 12.8 27.4 43.0
4 X 50 @ 1:00 29.9 31.8 31.0 32.0
Blake 50 Fast
12.4 27.5
Wednesday 12/2
Dryland
15 min Bike
15 min Stretch
Meet
Meet W/U
100, 75, 50
Mollie
12.9 28.0 43.1 58.3; 12.9 15.0 15.0 15.1
15.4 31.8 47.9; 15.4 16.3 16.1
14.4 27.3; 12.9 14.4
Jeff
12.0 26.5 41.4 56.2; 12.0 14.4 14.9 14.7
12.1 26.4 40.6; 12.1 14.3 14.2
14.8 33.1; 14.8 18.3
Jon O’L.
12.3 26.3 41.4 56.2; 12.3 13.9 15.1 14.2
IM 13.5 31.0 51.4; 13.5 17.5 20.3
IM 13.1 30.6 50.2; 13.1 17.5 19.5
Non-Meet
400 FR
400 IMK
400 P 2 Strokes
5 X 100 K @ :15r
Build each one
5 X 200 FR @ :20r
Desc 1-5
1 P 1 Swim
Jonathan C.
5 X 200 K @ KB
6 X 400 P @ B
Desc. 1-3, 4-6
Monday and Tuesday 12/7, 12/8
Dryland
Bike
Crunches/Toe Touches
Swim
Meet
Meet W/U
Fast 35s
Non Meet
4 Rounds IMO By Round
200 FR
4 X 50 D @ 1:00, 1:15, 1:30
50 Fast @ 1:00, 1:15, 1:30
Butterfly Work
5K 1P
3K 1P
Fly Swim
6 X 100 K
1 Salmon 1 FL on Back
SSDD
Fly Swim
Wednesday and Thursday 12/9, 12/10
Dryland
10 Min Bike
Lots of Stretching
Meet
Meet W/U
Fast Stuff
Mollie 30.1 BK 26.9 26.8 12.4
Jeff 26.7 FL 26.1 FR 33.4 BR 10.9 FR
Chris
4 X 50 @ 1:00
28.9 31.1 31.5 31.6
Non-Meet
4-3-2-1
T-30
T-20
Monday and Tuesday 12/14 & 12/15
No Dryland
The Pope
1:40/1:00/1:50/1:00
Or
4 X 400
FR IMK IMD IMP
5 X 200 K @ KB
Two Kicks
Backstroke Drills (3-4 X 50)
One Arm Head Lead
L-Drill
Backstroke
2-3 Rounds
2 X 50 Top Hat Drill
100 Backstroke
Thursday 12/17
4 & 3 X 200 IM
500 Efficiency Test
8 X 100 K @ KB
Breaststroke Kick
Drills
BR W/ FL Kick
BR W/ FR Kick
2K 1P
Paddle Catch