Stroke Group
WU-
4x{
2 x 125 free – 1:50
4 x 25 – 4d/1u fly – :30
Set 1-
3x{
6 x 50 – 1:00 – max effort – #1 from blocks
6 x 100 – 1:20 – hold best fast pace
Set …

Ever tried. Ever failed. No matter.
Try again. Fail again. Fail better.
-Samuel Beckett
WU-
16 x 75
odds – fly/ba (25 drill/50 swim) – 1:05
evens – br/fr (50 drill/25 swim) – 1:10
Set 1-
3x{
3 x 300 …

Distance Group
WU-
400 build
Set 1-
3x{
4 x 100 – 1:20 (hold sub 1:10)
1 x 50 ez – 1:00
2 x 200 – 2:40 (hold sub 2:25)
1 x 50 ez – 1:00
Set 2-
1 x 2000 Indian Swim (3 swimmers …

You may not be interested in war, but war is interested in you.
-Trotsky
Distance Group
WU-
4 x 100 kick – 1:45
1 x 800 – sleeves – perfect
8 x 50 – Stroke count calibration – :45
Set 1-
72 x …

To a coach the clock is practically an assistant on deck. A swim coach lives and breathes by the time. Splits, intervals, bathroom breaks…everything is measured by the clock.
To the swimmer, the clock …

The hardship of exercises is intended less to strengthen the back than to toughen the mind. The Spartans say that any army may win while it still has legs underneath it; the real test …

WU-
3x{
8 x 50 from midpool – 1:00 – desc. hard 1-4, 5-8
4 x 75 from midpool – 1:05 – desc. hard 1-4
Set 1-
2x{
6 x 125 – 100 @ 90% SC/25 @ 100% SC – 2:00
1 …

First…Dana bought me a Painkiller…

12/8/09
“When a West Sider wants to get “Coach Nate Points”…well there are only so many things you can do. You can…bring Nate a coffee from Dunkin Donuts…come up with new pushup …

WU-
4x{
4 x 100 – :10r
Round 1 – 70% – Get SC average
Round 2 – 80% – Get SC average
Round 3 – 90% – Get SC average
Round 4 – 100% – Get SC average
Set 1-
6 x …

*Sean and Dana need to be in the same lane*
All swimmers
WU-
6 x 200 – 3:00
odds – free – uh20 turns with 6 dk’s off each wall
evens – paddles – straight up free (Dana you do …

WU/Set 1/Set 2/Set 3-
1 x 12,000 for time

Stroke folks
WU-
8 x 100 – fly kick on stomach with snorkel – arms at side – HIP focus – :10r
4 x 50 – 8 dk’s uh20 off each wall – go for distance – the …

You get what you give
WU-
fins on
2x{
4 x 100 – 1:20
1 x 50 ez – :20r
4 x 100 – 1:20
1 x 50 ez – :20r
4 x 200 – 2:35
1 x 50 ez – :20r
Set 1-
fins on
20 …

That which does not kill you…
WU-
Fins on
8x{
1 x 100 kick – 1:15
1 x 100 free – 1:15
1 x 50 kick – :35
1 x 50 fly – :35
Set 1-
Fins still on…
4 x 100 – 1:10 – …

WU-
4x{
1 x 300 kick – 5:30
3 x 50 free @ 80% – :45
1 x 200 kick – 3:30
2 x 50 free @ 90% – :45
1 x 100 kick – 1:45
1 x 50 free sprint – …