27.8.14

Test Set Results For Aug 27 2014

40x50p Swim @ 1:00
Bruce Masa I Kirk Peter Shane
Ave 00:36.5 00:37.3 00:37.2 00:36.0 00:36.7
00:02.0 00:02.0 00:07.0 00:02.0 00:03.0
1 00:37.0 00:37.0 00:33.0 00:36.0 00:35.0
2 00:37.0 00:38.0 00:34.0 00:35.0 00:36.0
3 00:37.0 00:38.0 00:35.0 00:36.0 00:36.0
4 00:37.0 00:38.0 00:35.0 00:36.0 00:36.0
5 00:37.0 00:38.0 00:35.0 00:36.0 00:37.0
6 00:37.0 00:38.0 00:35.0 00:36.0 00:36.0
7 00:37.0 00:38.0 00:36.0 00:36.0 00:36.0
8 00:37.0 00:38.0 00:37.0 00:36.0 00:36.0
9 00:37.0 00:38.0 00:37.0 00:36.0 00:36.0
10 00:37.0 00:38.0 00:37.0 00:36.0 00:37.0
11 00:37.0 00:38.0 00:38.0 00:37.0 00:37.0
12 00:37.0 00:38.0 00:38.0 00:36.0 00:36.0
13 00:37.0 00:38.0 00:38.0 00:36.0 00:36.0
14 00:36.0 00:38.0 00:38.0 00:36.0 00:37.0
15 00:35.0 00:37.0 00:38.0 00:36.0 00:37.0
16 00:36.0 00:37.0 00:38.0 00:36.0 00:37.0
17 00:36.0 00:38.0 00:37.0 00:36.0 00:37.0
18 00:36.0 00:37.0 00:37.0 00:36.0 00:37.0
19 00:36.0 00:37.0 00:37.0 00:36.0 00:37.0
20 00:36.0 00:37.0 00:40.0 00:36.0 00:37.0
21 00:37.0 00:37.0 00:38.0 00:36.0 00:36.0
22 00:37.0 00:37.0 00:38.0 00:36.0 00:36.0
23 00:37.0 00:37.0 00:38.0 00:36.0 00:37.0
24 00:36.0 00:36.0 00:38.0 00:36.0 00:37.0
25 00:36.0 00:36.0 00:40.0 00:36.0 00:37.0
26 00:37.0 00:37.0 00:38.0 00:36.0 00:37.0
27 00:37.0 00:37.0 00:38.0 00:36.0 00:37.0
28 00:37.0 00:37.0 00:37.0 00:36.0 00:37.0
29 00:36.0 00:37.0 00:37.0 00:36.0 00:37.0
30 00:36.0 00:37.0 00:38.0 00:36.0 00:37.0
31 00:36.0 00:37.0 00:38.0 00:36.0 00:37.0
32 00:36.0 00:37.0 00:37.0 00:36.0 00:37.0
33 00:37.0 00:37.0 00:37.0 00:36.0 00:37.0
34 00:37.0 00:37.0 00:37.0 00:36.0 00:37.0
35 00:36.0 00:37.0 00:38.0 00:36.0 00:37.0
36 00:36.0 00:37.0 00:38.0 00:36.0 00:38.0
37 00:36.0 00:37.0 00:38.0 00:36.0 00:38.0
38 00:36.0 00:37.0 00:37.0 00:36.0 00:37.0
39 00:36.0 00:37.0 00:37.0 00:36.0 00:36.0
40 00:35.0 00:37.0 00:37.0 00:36.0 00:35.0

26.8.14

Workout for Week of Aug 25 2014

Monday, Aug 25, 2014

1              x              400                         Warm Up
2              x              200         3:20        Pull                                                     Buoy & Paddles
4              x              100         2:00        Pull         Fist                                      Buoy
8              x              50           0:55        Pull         1-4 Descending time           Buoy
4              x              100         2:20        Kick        NO board                             Fins
8              x              50           1:05        Swim      Sprint/Easy by25m
1              x              200                         Swim Down
                                2600                       TOTAL DISTANCE

Wednesday, Aug 27, 2014

1              x              400         till6:45   Warm Up
40           x              50           1:00        Pull         TEST SET
1              X             200                         Swim Down
                                2600                       TOTAL DISTANCE


Saturday, Aug 30, 2014

1              x              400                         Warm Up
8              x              75           1:30        Kick/Fist/Swim by25m
1              x              25           0:35        Swim      Sprint
1              x              50           0:55        Swim      Easy
1              x              75           1:30        Swim      Fly/Ba/Br
1              x              100         2:00        Swim      DPS
                x4set
10           x              100         1:40        Pull         [9x100 1:50]                        Buoy & Paddles
8              x              50           0:55        Swim      Jump out
8              x              25           0:35        Swim      Hard/Hard/Easy
1              x              200                         Swim Down                                         
                                3800                       TOTAL DISTANCE

10.8.14

Swim Workout for Week of Aug 11 2014

Monday, Aug 11, 2014

TAC close
Please sleep well…

Wednesday, Aug 13, 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, Aug 16, 2014

1              x              400                      Warm Up
8              x              50           1:10     Drill  Odds-Kick/Swim, Evens-Swim/Kick
4              x              100         2:10     Drill   Fist 1-4 Descending  time
2              x              50           0:50     Pull                               Buoy
1              x              300         6:30     Kick                              Fins
2              x              100         1:40     Pull                               Buoy
1              x              200         4:20     Kick                              Fins
2              x              200         3:20     Pull                               Buoy
1              x              100         2:10     Kick                              Fins
2              x              300         5:00     Pull                               Buoy
1              x              50           1:05     Kick                              Fins                                                        
4              x              20           0:35     Swim      Sprint/Easy by10m
4              x              30           0:45     Swim      Sprint/Easy by15m
4              x              40           0:55     Swim      Sprint/Easy by20m            
1              x              200                      Swim Down                                         

                                3710                       TOTAL DISTANCE

7.8.14

Test Set Resutts for Aug 7 2014

20x50s Swim @ 1:15
Alex  Masa I James P Peter
Average 00:33.2 00:34.0 00:35.3 00:34.8
Spread 00:01.0 00:02.0 00:01.0 00:01.0
1 00:33.0 00:34.0 00:35.0 00:34.0
2 00:34.0 00:35.0 00:35.0 00:34.0
3 00:34.0 00:35.0 00:36.0 00:35.0
4 00:33.0 00:35.0 00:36.0 00:35.0
5 00:33.0 00:34.0 00:36.0 00:35.0
6 00:33.0 00:34.0 00:36.0 00:35.0
7 00:33.0 00:34.0 00:35.0 00:35.0
8 00:33.0 00:34.0 00:35.0 00:35.0
9 00:33.0 00:33.0 00:35.0 00:35.0
10 00:34.0 00:34.0 00:35.0 00:35.0
11 00:33.0 00:33.0 00:36.0 00:35.0
12 00:33.0 00:33.0 00:36.0 00:35.0
13 00:34.0 00:34.0 00:35.0 00:35.0
14 00:33.0 00:34.0 00:36.0 00:35.0
15 00:33.0 00:34.0 00:35.0 00:35.0
16 00:33.0 00:34.0 00:35.0 00:35.0
17 00:33.0 00:34.0 00:35.0 00:35.0
18 00:34.0 00:34.0 00:35.0 00:35.0
19 00:33.0 00:34.0 00:35.0 00:35.0
20 00:33.0 00:33.0 00:35.0 00:34.0

3.8.14

Swim Program For Week of Aug 4 2104

Monday, Aug 4, 2014

1              x              400                         Warm Up                             
12           x              50           1:05        Drill         odds-kick/swim by25m, evens-fist swim
4              x              50           0:55        Swim      1-4 Descending time
2              x              100         2:00        Swim      Easy/Hard by100m
1              x              200         3:20        Swim      DPS                            Optional:buoy ,paddles
1              x              50           1:15        Swim      Sprint
                x2Set
4              x              25           0:45        Swim      Under water/Sprint by25m
1              x              200                         Swim Down
                                2600                       TOTAL DISTANCE

Wednesday, Aug 6, 2014

1              x              400         till6:45   Warm Up
20           x              50           1:15        Swim: TEST SET
4              x              50           1:20        Kick
4              x              50           0:50        Swim
4              x              50           0:45        Swim                                              Fins
1              x              200                         Swim Down
                                2200                       TOTAL DISTANCE

Saturday, Aug 9, 2014

1              x              400                         Warm Up
2              x              50           1:10        Swim      Kick/Swim by25m
2              x              50           1:00        Drill         Any
3              x              50           1:00        Swim      1-3 Descending
                x2set
4              x              200         3:10or3:20           
2              x              400         6:10or6:30
1              x              800                                         MAX effort
                                                Swim optional:Buoy,Paddles,Fins
1              x              200                         Swim Down                                         

                                3700                       TOTAL DISTANCE

30.7.14

Test Set Results for July 30 2014

10x50s swim @ 3:00
Peter Masa I Simon Bruce Shane
Average 00:32.7 00:31.5 00:39.9 00:34.9 00:33.0
Spread 00:02 00:01 00:04 00:02 00:02
1 00:32 00:32 00:40 00:35 00:32
2 00:32 00:31 00:38 00:34 00:33
3 00:32 00:31 00:38 00:34 00:32
4 00:33 00:31 00:39 00:35 00:33
5 00:32 00:31 00:39 00:34 00:33
6 00:33 00:31 00:40 00:35 00:34
7 00:33 00:32 00:41 00:35 00:34
8 00:33 00:32 00:42 00:35 00:34
9 00:34 00:32 00:40 00:36 00:33
10 00:33 00:32 00:42 00:36 00:32
10 X 200 @ 3:00
Alex (P) Masa
Average 02:25.0 02:27.6
Spread 00:04 00:07
1 02:23 02:23
2 02:23 02:29
3 02:23 02:28
4 02:26 02:27
5 02:26 02:27
6 02:26 02:26
7 02:27 02:28
8 02:26 02:29
9 02:26 02:29
10 02:24 02:30

TAC Masters Well Represented at the North Shore Swim