TAC Masters

17.5.13

Wednesday, May 22nd 2013

W-up 400 and more[MIX] till 6:45am

Pull 10x 50(1-30) Test set

Easy 50m

Drill 6x50(1-30) 25m under water/25m easy swim

Drill 2x50(2-00) under water swim optional fins

Swim-down 200m

22-May	Alex	Masa	JS*	Shane	JK	Kirk	Bruce	Matt	Dominic	Steve B	Jumet
1	00:30	00:30	00:32	00:33	00:32	00:32	00:33	00:36	00:38	00:38	00:43
2	00:30	00:30	00:32	00:34	00:32	00:32	00:33	00:35	00:38	00:36	00:43
3	00:30	00:30	00:31	00:33	00:32	00:33	00:34	00:35	00:38	00:37	00:44
4	00:30	00:30	00:32	00:32	00:32	00:33	00:34	00:36	00:38	00:38	00:43
5	00:30	00:31	00:31	00:31	00:33	00:34	00:34	00:36	00:38	00:40	00:44
6	00:30	00:30	00:32	00:35	00:33	00:34	00:34	00:37	00:37	00:40	00:45
7	00:30	00:31	00:31	00:34	00:33	00:34	00:34	00:35	00:38	00:40	00:45
8	00:30	00:31	00:31	00:33	00:33	00:35	00:34	00:35	00:38	00:42	00:45
9	00:30	00:31	00:31	00:32	00:34	00:35	00:35	00:36	00:38	00:41	00:46
10	00:30	00:30	00:31	00:30	00:33	00:34	00:35	00:35	00:37	00:40	00:45
	Alex	Masa	JS*	Shane	JK	Kirk	Bruce	Matt	Dominic	Steve B	Jumet
Median	00:30	00:30	00:31	00:33	00:33	00:34	00:34	00:36	00:38	00:40	00:45
Avg	00:30.0	00:30.4	00:31.4	00:32.7	00:32.7	00:33.6	00:34.0	00:35.6	00:37.8	00:39.2	00:44.3
Mode	00:30	00:30	00:31	00:33	00:33	00:34	00:34	00:35	00:38	00:40	00:45
MIN	00:30	00:30	00:31	00:30	00:32	00:32	00:33	00:35	00:37	00:36	00:43
MAX	00:30	00:31	00:32	00:35	00:34	00:35	00:35	00:37	00:38	00:42	00:46
Spread	00:00	00:01	00:01	00:05	00:02	00:03	00:02	00:02	00:01	00:06	00:03

Monday, May 20th 2013

W-up 800[swim-kick-pull-swim/200m]

Pull

4x100(1-40)w/paddles
6x50(1-00)fist
8x50(25) optional fins

Kick

3x100(2-10)
4x25(1-00) MAX effort

Swim 10x25(50) odds-easy /evens-sprint!!

Swim-down 200m

SOLT

Monday

Jackie

For time: Row 1000m, 50 Thrusters (45/35lbs), 30 Pull-ups

Tuesday

Strength:

Shoulder Press 1-1-1-1-1, using heaviest weight per set

Push Press 3-3-3-3-3, using heaviest weight per set

Push Jerk 5-5-5-5-5, using heaviest weight per set

Schmalls
(scaled for P/Us & HSP/Us)

For time:

Run 800 m

-- then --

2 rounds of:

50 Burpees

40 Push-ups

30 Pistols

20 Kettlebell Swings (1.5/1 pood)

10 Pull-ups

-- then --

Run 800 m

Wednesday

Annie

50-40-30-20-10 reps, for time of:

Double(/Single Under x3)

Sit-up (abmat)

Many have asked, “Why are the workouts named after Girls?” Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”

Saturday, May 18th 2013

W-up 400

Drill 12x50 [4x(1-15) one arm,4x(1-10)finger tip]w/paddles,4x(1-10) fist
*Slower speed of movement, greater control

Kick 4x100(2-30) [2x w/board, no board]

Swim [200(3-15)-100(1-45)firm stroke -1x50(1-30)] x4set
1st set Pull, 2nd Pull w/paddles, 3rd Swim, 4th Swim w/fins

Swim 6x25(50) under water

10x25(50) Jump out [10-15 times push up after odds swim]

Swim down 200

Total 3,400m

10.5.13

Wednesday, May 15th 2013

W-up 400 and more[MIX] till 6:45am

Pull 10x 200(4-00) Test set

Swim-down 200m

Total 2,600+m

15-May	Alex	James S*	Steve D*	Quinn*	Shane	Bruce	Dominic	Jumet	Steve B
1	02:23	02:36	02:40	02:40	02:50	02:52	03:01	03:10	03:31
2	02:21	02:36	02:39	02:39	02:50	02:53	03:04	03:13	03:35
3	02:23	02:36	02:38	02:46	02:48	02:53	03:04	03:13	03:40
4	02:24	02:37	02:40	02:46	02:51	02:51	03:04	03:15	03:50
5	02:23	02:36	02:40	02:48	02:48	02:52	03:06	03:18
6	02:23	02:36	02:41	02:48	02:52	02:54	03:07	03:20	03:45
7	02:23	02:36	02:41	02:49	02:51	02:54	03:09	03:20	03:55
8	02:24	02:37	02:42	02:48	02:48	02:55	03:10	03:20	04:00
9	02:23	02:37	02:42	02:48	02:52	02:59	03:11	03:18
10	02:23	02:35	02:43	02:46	02:53	02:57	03:10	03:21	03:45
	Alex	James S*	Steve D*	Quinn*	Shane	Bruce	Dominic	Jumet	Steve B
Median	02:23	02:36	02:41	02:47	02:51	02:54	03:07	03:18	03:45
Avg	02:23.0	02:36.2	02:40.6	02:45.8	02:50.3	02:54.0	03:06.6	03:16.8	03:45.1
Mode	02:23	02:36	02:40	02:48	02:48	02:52	03:04	03:20	03:45
MIN	02:21	02:35	02:38	02:39	02:48	02:51	03:01	03:10	03:31
MAX	02:24	02:37	02:43	02:49	02:53	02:59	03:11	03:21	04:00
Spread	00:03	00:02	00:05	00:10	00:05	00:08	00:10	00:11	00:29

Monday, May 13th 2013

W-up 400

Pull 8x100(2-15) odds-IM/evens-fr

Swim 16x25(35)IM order

Swim 6x50(1-20) 25m under water-25m easy

Swim 6x50(1-00) 1-3 Descending time

Swim 8x25(35) odds-sprint /evens-easy

Swim-down 200m

Total 2600m

Saturday, May 11th 2013

W-up 400

Kick [Fly]

6x50(1-20) side kick w/fins
8x25(40) 12.5m Fly kick-12.5m Fr no fins

Drill [Fly]

6x50(1-10) Fly one arm
10x25(35) odds-Fly, evens-Fr

Swim

12x50(1-10) (4xfirst 12.5m Hard,4xlast12.5m H,2x first 25m H,2x last 25m H)

Pull

6x100(2-00) 1-3 Descending time w/paddles
6x50(1-00) 1-3 Descending time w/paddles

Swim

10x25(50) jump out!

Swim down 200

Total 3,400m

9.5.13

Friday, May 10th 2013

W-up 400m (Swim, Kick, Swim, Kick)

Pull Set

3x100 (2:10) no paddles
3x100 (2:10) paddle size 1
3x100 (2:10) paddle size 2
3x100 (2:10) paddle size 3

Swim 2x150 (3:00) (3,5,7 Hyp by 50m)

Cool-Down 100m

Total 2000m

2.5.13

Wednesday, May 8th 2013

W-up 400 and more[MIX] till 6:45am

Pull 10x100(2-30) Test set

Easy 50m

Drill 6x50(1-10) ADV one arm

Drill 6x50(1-10) Pull DPS

Swim-down 200m

08-May	Alex	Masa	James S*	Steve*	James K	Kirk	Shane*	Bruce	Matt	Dominic	Jumet
1	01:05	01:09	01:10	01:11	01:13	01:12	01:16	01:20	01:20	01:24	01:45
2	01:04	01:09	01:09	01:10	01:14	01:14	01:17	01:19	01:20	01:24	01:43
3	01:04	01:09	01:10	01:11	01:14	01:15	01:17	01:19	01:20	01:24	01:42
4	01:06	01:09	01:10	01:12	01:15	01:20	01:19	01:18	01:21	01:25	01:43
5	01:06	01:09	01:10	01:11	01:15	01:18	01:19	01:19	01:21	01:25	01:44
6	01:08	01:11	01:10	01:11	01:15	01:18	01:19	01:19	01:19	01:25	01:44
7	01:06	01:11	01:10	01:11	01:16	01:19	01:19	01:19	01:20	01:26	01:44
8	01:07	01:11	01:11	01:12	01:16	01:20	01:18	01:20	01:19	01:25	01:43
9	01:07	01:11	01:10	01:12	01:15	01:21	01:18	01:20	01:23	01:27	01:43
10	01:06	01:09	01:11	01:12	01:14	01:21	01:22	01:19	01:20	01:26	01:42
	Alex	Masa	James S*	Steve*	James K	Kirk	Shane*	Bruce	Matt	Dominic	Jumet
Median	01:06	01:09	01:10	01:11	01:15	01:19	01:19	01:19	01:20	01:25	01:43
Avg	01:05.9	01:09.8	01:10.1	01:11.3	01:14.7	01:17.8	01:18.4	01:19.2	01:20.3	01:25.1	01:43.3
Mode	01:06	01:09	01:10	01:11	01:15	01:18	01:19	01:19	01:20	01:25	01:43
MIN	01:04	01:09	01:09	01:10	01:13	01:12	01:16	01:18	01:19	01:24	01:42
MAX	01:08	01:11	01:11	01:12	01:16	01:21	01:22	01:20	01:23	01:27	01:45
Spread	00:04	00:02	00:02	00:02	00:03	00:09	00:06	00:02	00:04	00:03	00:03

Monday, May 6th 2013

W-up 800 [200swim-200kick-200pull-200swim]

Swim 6x100(2-00) odds-IM /evens-Fr

Pull 8x50(1-00) DPS

Pull 6x50(50) or(55)

Swim 6x50(1-10) 25m kick under water/25m swim w/fins

Swim-down 200m

Saturday, May 4th 2013

W-up 400

Drill 9x50(1-10) w/p paddles

Pull 8x50(1-00)DPS [4x w/ paddles ,4 x no paddles]

Pull 6x100(2-10) 1-3 Descending time

Kick 6x50(1-20) side kick

Kick 6x50(1-20) 25 under water kick/25 easy swim w/fins

Swim 12x50[4x(1-00) -4x(55)- 4x(50)] optional fins

Swim 8x25(45) jump out!!

Swim 1x50 Sprint

Swim down 200

Total 3,500m

26.4.13

Wednesday, May 1st 2013

W-up 400 and more[MIX] till 6:45am

Pull 5x400(8-00) Test set

Swim-down 200m

Total 2,600+m

01-May	Masa*	James S*	Steve*	Jessie	James K	Quinn	Shane	Kirk*	Tim	Dominic	Matt*
1	05:13	05:21	05:23	05:30	05:30	05:22	05:30	05:37	05:53	06:16	06:30
2	05:04	05:20	05:22	05:30	05:30	05:33	05:36	05:45	05:56	06:18	05:56
3	05:00	05:23	05:23	05:30	05:24	05:35	05:32	05:55	05:56	06:15	06:17
4	04:58	05:22	05:26	05:28	05:28	05:33	05:36	05:58	05:59	06:14	06:20
5	04:53	05:26	05:26	05:22	05:29	05:33	05:33	06:02	06:06	06:14	06:30
	Masa*	James S*	Steve*	Jessie	James K	Quinn	Shane	Kirk*	Tim	Dominic	Matt*
Median	05:00	05:22	05:23	05:30	05:29	05:33	05:33	05:55	05:56	06:15	06:20
Avg	05:01.6	05:22.4	05:24.0	05:28.0	05:28.2	05:31.2	05:33.4	05:51.4	05:58.0	06:15.4	06:18.6
Mode			05:23	05:30	05:30	05:33	05:36		05:56	06:14	06:30
MIN	04:53	05:20	05:22	05:22	05:24	05:22	05:30	05:37	05:53	06:14	05:56
MAX	05:13	05:26	05:26	05:30	05:30	05:35	05:36	06:02	06:06	06:18	06:30
Spread	00:20	00:06	00:04	00:08	00:06	00:13	00:06	00:25	00:13	00:04	00:34

Monday, April 29th 2013

W-up 400

Swim 10x50(1-00) odds50m - fist/evens- swim

Pull 1x400 (7-00)DPS w/paddles
Pull 2x200(3-45) no paddles
Pull 4x100(2-00) Hyp5-9

Swim 10x25(35) odds-sprint /evens-easy

Swim-down 200m

Saturday, April 27th 2013

W-up 400

Swim 8x50(1-00) 25m second stroke/25m Fr

Swim 25(30)sprint- 50(1-15)easy- 75(1-45)Fly-Ba-Br- 100(2-00)Fr x4 set

Pull 10x100(1-40) gun lane, 9x(1-50) 8x(2-00) paddles

Kick 8x50(1-20) 4x w/board, 4x no board

Swim 4x25(45) 12.5m sprint-12.5 easy

Swim 6x25(1-00) MAX effort from halfway line

Down 200

Total 3,650m

19.4.13

Wednesday, April 24th 2013

W-up 400 and more[MIX] till 6:45am

Swim 5x100(3-00) Test set

Easy 50m

Drill 6x50(1-15) w/p paddles

Drill 6x50(1-05) DPS

Swim-down 200m

06-Mar	Alex	Steve D	James S	Shane	Kirk	James K	Bruce	Dominic	Jumet
	00:32	00:32	00:31	00:34	00:33	00:35	00:39	00:42	00:55
1	01:06	01:08	01:04	01:11	01:08	01:15	01:22	01:28	01:52
	00:32	00:33	00:31	00:35	00:34	00:36	00:38	00:42	00:55
2	01:07	01:09	01:05	01:13	01:12	01:16	01:21	01:27	01:53
	00:32	00:33	00:33	00:36	00:36	00:37	00:38	00:42	00:56
3	01:07	01:09	01:11	01:14	01:19	01:18	01:21	01:28	01:56
	00:34	00:32	00:36	00:36	00:38	00:37	00:39	00:41	00:56
4	01:08	01:09	01:14	01:18	01:22	01:19	01:23	01:28	01:54
	00:34	00:32	00:36	00:37	00:38	00:37	00:39	00:42	00:55
5	01:09	01:09	01:14	01:19	01:23	01:19	01:24	01:28	01:52
	Alex	Steve D	James S	Shane	Kirk	James K	Bruce	Dominic	Jumet
Median	01:07	01:09	01:11	01:14	01:19	01:18	01:22	01:28	01:53
Avg	01:07.4	01:08.8	01:09.6	01:15.0	01:16.8	01:17.4	01:22.2	01:27.8	01:53.4
Mode	01:07	01:09	01:14			01:19	01:21	01:28	01:52
MIN	01:06	01:08	01:04	01:11	01:08	01:15	01:21	01:27	01:52
MAX	01:09	01:09	01:14	01:19	01:23	01:19	01:24	01:28	01:56
Spread	00:03	00:01	00:10	00:08	00:15	00:04	00:03	00:01	00:04

Monday, April 22nd 2013

W-up 800[swim-kick-pull-swim/200m]

Pull 2x200(3-20) w/paddles
Pull 3x100(2-00) fist
Pull 4x50(45)
rest 1min between set

Kick 3x100(2-45)
Kick 4x25(1-00) MAX effort

Swim 4x50(1-20) 25m sprint-easy

Swim-down 200m

Saturday, April 20th 2013

W-up 400

Swim 5x100(1-45)

Kick 8x50(1-30) IM 2each

Drill 8x50(1-10)2x Fly one arm,Ba normal,Br normal,Fr one arm
w/p paddles

Swim 12x50(1-05) IM switch

Swim 6x25(1-00) under water kick 2xFly,Br,Fr

Pull 9x100 1-3 Descending [3x(1-50), 3x(2-00), 3x(2-10)] w/paddles

Swim down 200

Total 3,550m

Friday April 19th Swim

WU: 1000m (200 swim, 200 kick, 200 butterfly (drills or swim), 200 back (drills or swim), 200 breast (drills or swim)

3 X 100 swim (negative split 50s) on 2:00

3 X 100 IM on 2:15 or 2:30

3 X 25 Butterfly (descending) on 60 seconds
3 X 25 Back (descending) on 60 seconds
3 X 25 Breast (descending) on 60 seconds
3 X 25 Swim (descending) on 60 seconds

4 X 25 underwater
Underwater Max

WD..

12.4.13

Wednesday, April 17th 2013

W-up 400 and more[MIX] till 6:45am

Swim 40x50(1-00) Test set

Swim-down 200m

Total 2,600+m

17-Apr	Masa	Steve D	Alex	Shane	James K	Bruce	Jumet	James S
1	00:34	00:35	00:34	00:40	00:40	00:43	00:45	00:35
2	00:34	00:35	00:36	00:40	00:40	00:44	00:46	00:35
3	00:34	00:35	00:35	00:40	00:40	00:45	00:47	00:35
4	00:34	00:35	00:35	00:40	00:40	00:46	00:48	00:35
5	00:34	00:35	00:35	00:40	00:40	00:46	00:49	00:35
6	00:33	00:35	00:36	00:40	00:40	00:46	00:49	00:35
7	00:33	00:35	00:35	00:40	00:40	00:45	00:49	00:35
8	00:34	00:35	00:36	00:40	00:40	00:46	00:47	00:35
9	00:34	00:35	00:36	00:40	00:39	00:45	00:48	00:35
10	00:34	00:36	00:36	00:40	00:40	00:45	00:48	00:35
11	00:34	00:35	00:37	00:40	00:40	00:47	00:48	00:35
12	00:34	00:35	00:36	00:40	00:40	00:45	00:48	00:35
13	00:33	00:34	00:36	00:40	00:40	00:45	00:48	00:35
14	00:34	00:35	00:36	00:40	00:39	00:44	00:48	00:34
15	00:34	00:36	00:35	00:40	00:40	00:45	00:48	00:35
16	00:34	00:35	00:36	00:40	00:40	00:44	00:46	00:35
17	00:34	00:35	00:36	00:40	00:40	00:45	00:47	00:35
18	00:34	00:35	00:36	00:40	00:40	00:45	00:48	00:34
19	00:34	00:35	00:36	00:40	00:40	00:45	00:49	00:33
20	00:34	00:35	00:36	00:40	00:39	00:44	00:50	00:34
21	00:34	00:35	00:36	00:40	00:39	00:44	00:48
22	00:34	00:35	00:36	00:40	00:39	00:45	00:48
23	00:34	00:35	00:36	00:40	00:39	00:44	00:49
24	00:34	00:35	00:36	00:40	00:40	00:45	00:48
25	00:34	00:35	00:36	00:40	00:39	00:44	00:50
26	00:34	00:35	00:36	00:40	00:39	00:45	00:49
27	00:33	00:35	00:36	00:40	00:39	00:44	00:49
28	00:34	00:35	00:36	00:40	00:39	00:44	00:49
29	00:34	00:35	00:36	00:40	00:39	00:45	00:50
30	00:34	00:35	00:36	00:40	00:39	00:45	00:51
31	00:34	00:35	00:36	00:37	00:40	00:46	00:50
32	00:34	00:35	00:35	00:36	00:38	00:46	00:49
33	00:34	00:35	00:36	00:37	00:38	00:44	00:48
34	00:34	00:35	00:35	00:37	00:39	00:44	00:50
35	00:34	00:35	00:35	00:37	00:39	00:44	00:49
36	00:34	00:35	00:35	00:37	00:39	00:44	00:50
37	00:34	00:35	00:35	00:37	00:38	00:44	00:49
38	00:34	00:35	00:35	00:38	00:37	00:43	00:48
39	00:34	00:35	00:35	00:37	00:38	00:41	00:48
40	00:33	00:35	00:34	00:35	00:37	00:39	00:46
	Masa	Steve D	Alex	Shane	James K	Bruce	Jumet	James S
Median	00:34	00:35	00:36	00:40	00:39	00:45	00:48	00:35
Avg	00:33.9	00:35.0	00:35.6	00:39.2	00:39.3	00:44.5	00:48.4	00:34.8
Mode	00:34	00:35	00:36	00:40	00:40	00:45	00:48	00:35
MIN	00:33	00:34	00:34	00:35	00:37	00:39	00:45	00:33
MAX	00:34	00:36	00:37	00:40	00:40	00:47	00:51	00:35
Spread	00:01	00:02	00:03	00:05	00:03	00:08	00:06	00:02

50m	Time	Stroke	Date
Steve D	00:28.7	Free	May 4
Steve D	00:29.7	Free	Mar 2
James K	00:30.9	Free	May 4
James K	00:31.5	Free	Mar 2
Shane	00:32.4	Free	Mar 2
James P	00:32.7	Free	May 4
Craig	00:33.7	Free	May 4
Tim	00:34.9	Free	May 4
Bruce	00:35.4	Free	Mar 2
Rob	00:35.5	Free	May 4
Ian	00:35.9	Free	May 4
Tim	00:37.2	Free	Mar 2
Jumet	00:37.2	Free	May 4
Simon	00:39.2	Free	May 4
Jumet	00:42.3	Free	Mar 2
Theresa	00:47.2	Free	Mar 2

25M	Time	Stroke
James S	00:13.6	Fly
Alex	00:14.1	Fly
Ivo	00:16.2	Fly
James K	00:16.7	Fly
Tim	00:18.0	Fly
Jumet	00:20.1	Fly
Quinn	00:14.4	Fly
Theresa	00:21.9	Fly

Quinn	00:16.9	Back
Ivo	00:19.4	Back
Bruce	00:21.5	Back
Jumet	00:21.7	Back
Jumet	00:21.7	Back
Bruce	00:22.0	Back
Tim	00:22.4	Back
Theresa	00:26.6	Back
Theresa	00:26.6	Back

Quinn	00:17.5	Breast
Ivo	00:18.3	Breast
James K	00:18.3	Breast
Bruce	00:21.0	Breast
Jumet	00:25.8	Breast
Theresa	00:30.7	Breast

Steve	00:12.5	Free
James S	00:12.8	Free
Steve	00:12.8	Free
Quinn	00:12.9	Free
Alex	00:13.0	Free
Steve	00:13.1	Free
Shane	00:13.3	Free
Quinn	00:13.3	Free
James K	00:13.6	Free
Shane	00:13.7	Free
Ivo	00:13.9	Free
James K	00:14.0	Free
James K	00:14.1	Free
Bruce	00:14.4	Free
Bruce	00:14.5	Free
Bruce	00:14.8	Free
Bruce	00:14.9	Free
Dominic	00:15.2	Free
Tim	00:15.3	Free
Dominic	00:15.6	Free
Jumet	00:16.5	Free
Jumet	00:17.1	Free
Jumet	00:17.1	Free
Jumet	00:17.7	Free
Jumet	00:17.8	Free
Theresa	00:18.1	Free
Theresa	00:18.4	Free

50M	Time	Stroke
Steve	00:27.7	Free
James S	00:27.8	Free
Steve	00:28.1	Free
Quinn	00:28.3	Free
Steve	00:28.6	Free
Alex	00:28.9	Free
Quinn	00:28.9	Free
James K	00:30.4	Free
James K	00:30.8	Free
James K	00:31.3	Free
James K	00:31.4	Free
James K	00:31.8	Free
Bruce	00:32.1	Free
Shane	00:32.2	Free
Ivo	00:32.2	Free
Shane	00:32.2	Free
Bruce	00:32.6	Free
Shane	00:32.7	Free
Bruce	00:32.7	Free
Bruce	00:33.1	Free
Bruce	00:33.4	Free
James P	00:33.5	Free
Bruce	00:34.1	Free
Dominic	00:34.6	Free
Tim	00:35.2	Free
Dominic	00:35.5	Free
Dominic	00:37.0	Free
Jumet	00:38.2	Free
Jumet	00:38.3	Free
Jumet	00:38.3	Free
Dominic	00:38.5	Free
Theresa	00:38.8	Free
Jumet	00:39.2	Free
Jumet	00:40.8	Free
Jumet	00:41.2	Free

Alex	00:30.9	Fly
Alex	00:31.1	Fly
Theresa	00:48.9	Fly

James	00:40.8	Breast
Shane	00:43.7	Breast
Bruce	00:45.9	Breast

100M	Time	Stroke
Steve	01:11.6	IM
James S	01:11.9	IM
Quinn	01:12.2	IM
Alex	01:13.2	IM
Alex	01:14.1	IM
Ivo	01:20.5	IM
James K	01:26.4	IM
Shane	01:31.7	IM
Bruce	01:32.7	IM
Tim	01:34.1	IM
Dominic	01:34.2	IM
Jumet	01:48.9	IM
Jumet	01:49.3	IM
Theresa	01:50.9	IM

James S	01:01.7	Free
Steve D	01:01.7	Free
James S	01:02.3	Free
Quinn	01:02.8	Free
Alex	01:03.2	Free
Quinn	01:03.4	Free
Steve	01:03.6	Free
Alex	01:03.9	Free
Alex	01:04.6	Free
Kirk	01:06.9	Free
James K	01:08.2	Free
James K	01:08.4	Free
Kirk	01:09.2	Free
James K	01:09.2	Free
James K	01:10.0	Free
James K	01:11.2	Free
Shane	01:11.4	Free
James P	01:13.1	Free
Shane	01:13.7	Free
Bruce	01:13.9	Free
Shane	01:14.3	Free
Bruce	01:14.8	Free
Bruce	01:14.9	Free
Bruce	01:15.9	Free
Ivo	01:16.1	Free
Bruce	01:16.6	Free
Bruce	01:16.7	Free
Dominic	01:19.3	Free
Dominic	01:20.9	Free
Dominic	01:24.5	Free
Theresa	01:27.3	Free
Dominic	01:27.6	Free
Jumet	01:30.8	Free
Jumet	01:33.5	Free
Jumet	01:34.9	Free

Alex	01:10.5	Fly

	100 Goal	Stroke
Steve	01:04.7	IM
Masa	01:04.7	IM
Quinn	01:07.2	IM
Jason	01:08.4	IM
Jumet	01:22.9	Free/Back
Stewart	01:21.6	Breast
Ivo	01:24.2	Breast
Alex	01:04.7	Fly
Theresa	01:50.2	Fly
Bruce	01:05.0	Free
James	01:07.7	Free
Mike S.	01:08.8	Free
Mike N.	01:08.8	Free
Stefan	01:11.0	Free
Robin	01:17.0	Free

	Stroke	1st 50m	Stroke	2nd 50m
Steve	IM(i)	00:31.1	IM(ii)	00:33.6
Masa	IM(i)	00:32.5	IM(ii)	00:32.2
Quinn	IM(i)	00:33.2	IM(ii)	00:34.0
Jason	IM(i)	00:34.1	IM(ii)	00:34.3
Jumet	Fr/Ba	00:40.9	Fr/Ba	00:42.0
Stewart	Br	00:40.4	Br	00:41.1
Ivo	Br	00:41.8	Br	00:42.4
Alex	Fly	00:32.1	Fly	00:32.7
Theresa	Fly	00:00.0	50 free	00:44.2
Bruce	Free	00:32.2	Free	00:32.8
James	Free	00:34.1	Free	00:33.6
Mike S.	Free	00:34.6	Free	00:34.2
Mike N.	Free	00:34.2	Free	00:34.6
Stefan	Free	00:35.7	Free	00:35.3
Robin	Free	00:38.6	Free	00:38.5

Change	Efficiency	Time(secs)	Strokes
Bruce	19.11%	-14.21	-14.1
Pelham	4.02%	-3.37	-1.9
Stefan	3.45%	-7.32	0.0
Theresa	2.95%	-2.80	-2.7
Quinn	1.85%	0.68	-2.8
Tony	1.80%	-1.37	-1.2
Stephen	0.30%	1.63	-1.4
Shane	0.26%	1.11	-1.2
Stewart	0.00%	0.00	0.0
Robin	0.00%	0.00	0.0
Ivo	0.00%	0.00	0.0
Ian	0.00%	0.00	0.0
Jumet	-0.16%	-3.35	2.7
Alex	-0.63%	4.51	-2.7
James	-0.94%	-1.39	2.0
Tim	-1.38%	-0.60	2.5
Michael	-3.24%	3.96	1.2
Jason	-5.60%	2.45	4.3
Mike	-6.76%	-11.40	-27.4

Last10	Efficiency	Time	Strokes
Pelham	2.23	02:26.7	106
Alex	1.95	02:36.0	114
Stephen	1.89	02:39.3	115
Jason	1.88	02:52.6	107
Quinn	1.78	02:41.7	120
Tony	1.71	02:47.6	121
James	1.62	02:55.9	121
Michael	1.62	02:58.2	120
Ian	1.56	03:00.6	123
Shane	1.55	02:58.5	125
Bruce	1.53	02:53.0	131
Ivo	1.50	03:05.5	125
Stefan	1.40	03:25.5	121
Jumet	1.26	03:08.9	145
Tim	1.25	03:02.1	152
Mike	1.00	03:20.2	122
Stewart	0.99	03:45.0	155
Theresa	0.97	03:44.4	160
Robin	0.93	03:45.0	165

2010Avg	Efficiency	Time	Strokes
Pelham	2.14	02:30.1	108
Jason	1.99	02:50.1	103
Alex	1.96	02:31.5	116
Stephen	1.89	02:37.7	116
Quinn	1.75	02:41.0	123
Tony	1.68	02:49.0	122
Michael	1.67	02:54.2	119
James	1.64	02:57.3	119
Ian	1.56	03:00.6	123
Shane	1.54	02:57.4	126
Ivo	1.50	03:05.5	125
Stefan	1.35	03:32.8	120
Bruce	1.28	03:07.2	145
Tim	1.27	03:02.7	149
Jumet	1.27	03:12.2	142
Mike	1.08	03:31.6	149
Stewart	0.99	03:45.0	155
Theresa	0.94	03:47.2	162
Robin	0.93	03:45.0	165

	First 2	Last 2	Change	Modified	Rank
Pelham	2.10	2.15	2%	3%	13
Alex	1.68	1.89	13%	16%	6
Steve	1.50	1.87	25%	27%	4
Stuart	1.78	1.79	1%	1%	16
Tony	1.11	1.74	57%	47%	1
Mike	1.27	1.73	36%	34%	3
Quinn	1.52	1.59	4%	5%	9
James	1.05	1.57	49%	38%	2
Shane	1.37	1.56	14%	14%	7
Jason	1.66	1.53	-8%	-10%	21
Terry	1.38	1.45	5%	5%	10
Chris	1.46	1.43	-2%	-2%	18
Bruce	1.23	1.41	15%	13%	8
Stefan	1.31	1.36	3%	3%	12
Beth	1.41	1.35	-4%	-4%	19
Dan	0.92	1.27	38%	26%	5
John M.	1.31	1.23	-6%	-6%	20
Jumet	1.22	1.23	1%	1%	17
Matt	1.16	1.19	3%	2%	14
Stewart	1.06	1.07	1%	1%	15
Theresa	0.94	0.99	5%	4%	11