23.7.14

Test Set Results for July 23 2014

Only the most dedicated swimmers in the pool this morning... 


50s x 40 on 1:00
July 23 2014
Peter Masa Shane
38 37 42
39 38 43
39 39 43
39 38 44
38 38 43
38 38 43
38 37 44
38 37 43
39 39 44
38 38 43
38 37 44
37 38 44
38 37 43
38 37 44
37 37 43
38 37 44
38 38 44
37 37 44
37 37 44
37 37 44
38 37 44
37 37 43
37 37 43
37 37 43
37 37 43
37 37 43
37 37 43
37 37 43
36 37 44
36 37 44
38 37 44
38 37 44
38 37 43
38 37 43
38 36 44
38 37 42
38 37 41
38 37 40
38 37 38
38 35 38
37.7 37.2 43.0

11.7.14

Workout For Week of July 14th and July 21st 2014

Monday, July 14, 2014

1              x              400                         Warm Up                             
6              x              100         2:00        Swim      IM/Fr by100m
5              x              100         2:10        Drill         Fist/One arm by50m
12           x              25           0:35        Pull         1-4 Descending time                           Paddles
9              x              50           1:20        Swim      Hyp3-5-7 by50m
6              x              25           0:45        Swim      1xEasy/2xHard
1              x              200                         Swim Down
                                2600                       TOTAL DISTANCE

Wednesday, July 16, 2014

1              x              400                                         Warm Up
Technique Set
4              x              50           1:15        Drill         One arm                                      Buoy, Paddles
4              x              50           1:10        Drill         Head up                                   Paddles
4              x              100         2:00        Swim      DPS& finger tip
Endurance Set
4              x              100         ###         Pull         Minimum circle[ex.1:20,1:30]                                         
8              x              25           0:50        Kick        Sprint                                            Board
4              x              50           1:30        Swim      Sprint    
1              X             200                         Swim Down
                                2200                       TOTAL DISTANCE

Saturday, July 19, 2014

1              x              400                         Warm Up
8              x              50           1:00        Swim      IM switch
3              x              100         2:10        Swim      IM reverse[Fr/Br/Ba/Fly by25m]
4              x              50           1:20        Kick
4              x              50           1:00        Kick                                                              Fins
3              x              400         7:00        Pull                                                                Paddles
3              x              200         3:30        Pull        
3              x              100         1:50        Swim                                                             Fins
4              x              25           0:50        Swim      MAXeffort         Jumpout                                                                              
1              x              200                         Swim Down                                         
                                3900                       TOTAL DISTANCE

Monday, July 21, 2014
1              x              800                         Warm Up[swim/kick/drill/swim by200m]
6              x              100         1:40        Pull                                                                         Paddles
4              x              100         2:00        Kick                                                                        Fins
9              x              50           1:00        Swim      1-3 Descending time
4              x              25           0:40        Swim      Sprint    
1              x              200                         Swim Down
                                2550                       TOTAL DISTANCE
Wednesday, July 23, 2014
 1              x              400         till6:45   Warm Up
40           x              50           1:00        Swim: TEST SET
1              x              200                         Swim Down
                                2600                       TOTAL DISTANCE
 Saturday, July 26, 2014
1              x              400                         Warm Up
6              x              100         2:10        Swim      odds-kick/swim, evens-swim/kick by50m
1              x              100         1:40        Pull         Hyp3
1              x              100         1:50        Pull         Hyp5
1              x              100         2:00        Pull         Hyp7
                x2set
12           x              50           1:10        Drill         4x One arm, Kick/fist by25m, Fist/kick by25m
12           x              25           0:45        Swim      [2x under water,1x              easy]x4set
12           x              50           1:05        Swim      1-3 Descending time
8              x              50           1:10        Swim      Jump out                                                                            
1              x              200                         Swim Down                                         
                                3700                       TOTAL DISTANCE

Monday, July 28, 2014
 1              x              400                         Warm Up
2              x              200         4:15        Kick        Ba/Fr by50m                                        Fins
8              x              100         1:30        Pull         optional:1:40                                       Buoy, Paddles
8              x              50           1:00        Swim      1-4 Descending time
4              x              50           1:10        Swim      1-4 Descending time
8              x              25           0:40        Swim      Easy/MAX effort by25m
1              x              200                         Swim Down
                                2600                       TOTAL DISTANCE
Wednesday, July 30, 2014

1              x              400         till6:45   Warm Up
10           x              50           3:00        Swim      TEST SET
1              x              200                         Swim Down
                                1100                       TOTAL DISTANCE
 Saturday, August 2, 2014
1              x              400                         Warm Up
4              x              100         2:15        Drill         One arm
9              x              50           1:00        Swim      1-3 Descending time
6              x              50           1:15        Kick        Side                                                                        Fins
1              x              100         3:00        Swim      Easy
6              x              50           1:00        Pull         80% effort                                                            Buoy
6              x              50           1:00        Drill         Fist                                                                          Buoy
6              x              50           0:55        Pull         80% effort                                                            Buoy
10           x              25           0:30        Swim      90% effort                                                            Paddles
10           x              25           0:40        Swim      90% effort
10           x              25           0:45        Swim      Easy/Sprint by25m                             optional: Jump out
1              x              200                         Swim Down                                         

                                3500                       TOTAL DISTANCE

9.7.14

Test Set Results for July 9












20 X 100s on 2:00
Alex  Masa I Masa  Steve (Back) Steve (swim) Dominic Peter Kirk Bruce Shane
Ave 01:14.5 01:18.2 01:08.7 01:20.7 01:13.8 01:28.4 01:18.2 01:17.1 01:30.1 01:23.0
Spr 00:03 00:03 00:04 00:03 00:03 00:04 00:03 00:03 00:04 00:10
1 01:13 01:16 01:09 01:19 01:15 01:26 01:18 01:18 01:29 01:22
2 01:13 01:18 01:09 01:21 01:14 01:28 01:18 01:16 01:30 01:22
3 01:14 01:18 01:09 01:20 01:14 01:29 01:19 01:16 01:31 01:22
4 01:14 01:18 01:08 01:20 01:14 01:29 01:19 01:16 01:32 01:22
5 01:15 01:18 01:08 01:20 01:14 01:30 01:19 01:17 01:32 01:23
6 01:14 01:18 01:08 01:21 01:14 01:27 01:19 01:16 01:30 01:23
7 01:14 01:18 01:09 01:21 01:14 01:30 01:19 01:17 01:29 01:23
8 01:15 01:18 01:10 01:21 01:14 01:30 01:19 01:16 01:29 01:24
9 01:14 01:18 01:08 01:22 01:13 01:26 01:19 01:16 01:29 01:25
10 01:14 01:18 01:09 01:22 01:12 01:29 01:19 01:16 01:29 01:23
11 01:15 01:19 01:09 01:19 01:17 01:31 01:24
12 01:14 01:19 01:09 01:19 01:17 01:31 01:24
13 01:14 01:19 01:09 01:17 01:17 01:32 01:24
14 01:15 01:18 01:10 01:16 01:17 01:30 01:24
15 01:16 01:19 01:09 01:17 01:18 01:30 01:24
16 01:16 01:19 01:09 01:18 01:19 01:30 01:25
17 01:16 01:19 01:09 01:18 01:19 01:31 01:24
18 01:16 01:19 01:09 01:17 01:18 01:31 01:24
19 01:15 01:19 01:09 01:18 01:18 01:28 01:24
20 01:13 01:16 01:06 01:17 01:19 01:28 01:15



How I felt after todays set.. 


6.7.14

Week of July 7 2014

 
Monday, July 7, 2014

1              x              400                         Warm Up                             
6              x              100         2:00        Swim      Drill/Swim by50m
15           x              50           1:00        Pull         1-3 Descending time[10-15w/paddles     Buoy     
6              x              50           1:05        Swim      Kick under water/easy by25m                Optional: Fins
8              x              50           0:50        Swim     
1              x              200                         Swim Down
                                2650                       TOTAL DISTANCE

Wednesday, July 9, 2014

1              x              400         till6:45   Warm Up
20           x              100         2:00        Swim: TEST SET
1              x              200                         Swim Down
                                2600                       TOTAL DISTANCE


Saturday, July 12, 2014

1              x              400                         Warm Up
10           x              50           0:55        Swim      Easy pace [warm up]
1              x              300         6:30        Kick
1              x              200         4:20        Kick
1              x              100         2:10        Kick       
                                                                                300-200-100 Ascending speed
1              x              200         3:30        Swim
1              x              100         1:50        Swim
1              x              50           1:10        Swim
                x3set                                                      1st no gear,2nd w/paddles,3rd w/fins
10           x              25           0:45        Swim      odds-under water/easy by12.5m, evens-easy/under water
4              x              50           1:00        Swim      H/E, E/H, E, H
4              x              50           1:10        Swim      H/E, E/H, E, H
4              x              50           1:20        Swim      H/E, E/H, E, H    
1              x              200                         Swim Down                                         
                                3600                       TOTAL DISTANCE