Lane 4 Workouts

from October and November 2004

Faster, faster, faster....

Mark, is this you??

4 x 50 (100S-50K)

6 x 150 - 15 S.R.   
   1-3 100 Quad one - 50 BU Free
   4-6 100 BK - 50 BR  

8 x 25d BK - 10 S.R. 
    1-2 Headlead w/rotation
    3-4 One-arm
    5-6 3-count skate
    7-8 33

1 x 200 BK

8 x 25 FR drill - 10 S.R.
(Same as Back)

1 x 200 FR

4 x 100 Choice Faster 1-4 - on 2:15-:30

8 x 25 IM Order by 2's, 2nd faster - on :40

100 EZ

Total=3000 yards

Look for pictures
from the
meet in November 2004!

(courtesy of Reid)

 

 

300 S
200 K - no board

4 x 100 IM
   1-2 50D-50S (bodydolphFL/1-arm BK)
   3-4 50S-50D (bodydolphBR/1-arm FR)

6 x 150 (50K-100S) - :20 S.R.
    Faster 1-3, 4-6

3 x 200 P (100BK/100FR) - :20 S.R.

5 x 100
    1-3 hold 2:10
    4-5 Fast

4 x 25 Alt. - on :40
    1 from blocks
    1 BU

100 EZ

Total=3100 yards

2 x 100 S / 50 K / 100 P nonFR-FR

10 x 50 (1 EX, 1 Fast)

4 x 225 - :30 S.R.
    100 QuadOne FR - 5 S.R.
    75 FR BU - 10 S.R.
    50 Choice

25 nonFR - 25 FR
50 nonFR - 50 FR
75 nonFR - 75 FR
100 nonFR - 100 FR
100 QuadOne FR - 100 FR Fast
75 QuadOne FR - 75 FR Fast
50 QuadOne FR - 50 FR Fast
25 QuadOne FR - 25 FR Fast

100 EZ

Total=3000 yards

October 29, 2004

6 x 150 - :10 S.R.
    1-3 100 FR - 50 K
    4-6 100 nonFR - 50 K

9 x 50 d/s - :10 S.R.
    1-3 BK 1-arm
    4-6 BR pull w/flutter kick
    7-9 FR 3-count skate

2 x 100 (1 Fast, 1 EZ)
2 x 50 (1 Fast, 1 EZ)
2 x 200 (1 Fast, 1 EZ)
2 x 25 (1 Fast, 1 EZ)

1 x 300 FR QuadOne - :20 S.R.

2 x 100 (1 BK, 1 BR)

2 x 50 (1 K, 1 Scull)

8 x 25 BU, BD, EZ, F - on :40

100 EZ

Total=3000 yards

November 1, 2004

400 FR/nonFR by 100

6 x 100 K/S by 50 - :10 S.R.

12 x 50 d/s - :10 S.R.
    1-3 FL - bodydolphin fly
    4-6 BK - 33
    7-9 BR - pull w/flutter
    10-12 FR - 1-arm

P 1 x 400 FR Breathe 3/5 by 50

12 x 75 BU, BD, EZ, F - on 1:30

100 EZ

Total=3000 yards

 

 
November 3, 2004

200 S

4 x 100 BK by 25's - :10 S.R.
    handlead kick
    1-arm
    33
    Swim

20 x 25 Zoomers - on :35
    1-10 FL & BR = pull w/flutter
             BK & FR = 1-arm
    11-20 Quadrant one FR

3 x 200 P (100BK/100FR) - :20 S.R.

10 x 100 Fast average - :10 S.R.
    (Record average time)

3 x 200 Choice - :20 S.R.

4 x 50 BU, BD, EZ, F - on 1:00

100 EZ

Total=3000 yards

November 8, 2004

4 x 150 - :10 S.R.
    100 S - 50 3-count skate FR

4 x 100 - :10 S.R.
    50 S - 50 3-count skate BK

4 x 75- :10 S.R.
     25 S - 50 body dolph BR

4 x 50 - :10 S.R.
     25 bodydolph FL - 25 FL

4 x 25 - IM on :35

4 x 200 - :30 S.R.
    1, 3 - IM
    2, 4 - FR Quadrant one

5 x 100 Aerobic pace on 1:50

100 EZ

Total=3000 yards

November 10, 2004

5 x 100 - :10 S.R.
    1, 3, 5 FR - 2, 4 nonFR

20 x 25 Zoomers on :35
    12.5 sprint - 12.5 easy

8 x 100 K on 2:15-2:30 (faster 1-4, 5-8)
    1-4 - 50 dolphin on BK - 50 BR
    5-8 Choice

Complete twice:
    4 x 25 Drill choice
    4 x 50 2 dps, 2 BU

1 x 400
     150 FR - 50 K (x 2)

100 EZ

Total=2900 yards

November 12, 2004

Complete twice:
    200 S
    100 K
    4 x 25 BU, BD on :35

3 x 400 Pull FR (faster 1-3) - :30 S.R.

9 x 100 K
    1-3 IM on 2:15
    4-6 K/S on 2:15
    7-9 FR on 2:00

100 EZ

Total=3000 yards

November 15, 2004

8 x 100 - :10 S.R.
(2 of each, reverse IM order)
    Odd -K/S
    Even - D/S

1 x 600 Pull
    75 BK - 25 BR
    75 FR - 25 BR

Round One : - :15 S.R. and faster 300-100
    1 x 300 BK
    1 x 200 BR
    1 x 100 FR
Round Two :
   1 x 300 FR
   1 x 200 FR
   1 x 100 FR

6 x 50 Fast on 1:00

100 EZ

Total=3000 yards

 

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