Search Results : 100
JS_080405_SRE_Dist.pdf

JS_080405_SRE_Dist.pdf

#9 080405 Distance Group 5,700M main set with descending intervals, total = 6,700 LCM (2 hours swim, + 30 min. dryland). PDF file.
Category:  Elite,     Physiotype:  Distance,     Season:  Mid Season,     Stroke:  Free    
Coach: Jack Simon
js_110901_tridentsc.pdf

js_110901_tridentsc.pdf

AA level swimmers, 12-13 years. 3,300Y main set, ascending intervals with descending speed of swims. Workout includes a fly set and a sprint set (with fins) prior to the main set. 5,500Y total, 96 minutes. PDF version.
Category:  Senior,     Physiotype:  Middle Distance,     Season:  Early Season,     Stroke:  Free    
Coach: Jack Simon
js_110831_tridentsc.pdf

js_110831_tridentsc.pdf

AA level swimmers, 12-13 years. 1,600Y IM main set; 1,200Y hypoxic pull set; 4,700Y total, 96 minutes. PDF version.
Category:  Senior,     Physiotype:  Strokers,     Season:  Early Season,     Stroke:  IM    
Coach: Jack Simon
js_110830_tridentsc.pdf

js_110830_tridentsc.pdf

AA level swimmers 12-13 years. Main set = 4,200Y, swim/drill. Total = 5,900Y, 94 minutes.
Category:  Senior,     Physiotype:  Middle Distance,     Season:  Early Season,     Stroke:  Free    
Coach: Jack Simon
js_110829_tridentsc.pdf

js_110829_tridentsc.pdf

AA level swimmers, 12-13 years. 1,800Y kick set (with snorkels), 1,500Y drill set, 1,200 swim set, 5,300Y total in 98 minutes. PDF version.
Category:  Senior,     Physiotype:  Middle Distance,     Season:  Early Season,     Stroke:  General    
Coach: Jack Simon
KG-110804-1130.pdf

KG-110804-1130.pdf

110804 SCM Challenging main set of 100's. 400 WU, 2 pre-sets of 500 each, 1,600 main set, 3,100M total 59 minutes. See Workout Notes for main set intervals.
Category:  Masters,     Physiotype:  Middle Distance,     Season:  Mid Season,     Stroke:  Free    
Coach: Kyle Gorham
KG-110804-1130.pdf

KG-110804-1130.pdf

#1130 Thurs SCM. 1,600M Main set: a pyramid, on a desc. interval. Challenging! Keeps you thinking throughout. Goal is to hold the same pace throughout entire set as the intervals get tougher. Good for both middle distance and distance swimmers. 3,100M total, 59 minutes. PDF version.
Category:  Masters,     Physiotype:  Middle Distance,     Season:  Mid Season,     Stroke:  Free    
Coach: Lucy Johnson
10000000295.pdf

10000000295.pdf

Distance IM work. 6,400SCY, 120+ minutes. Descending intervals for 4,000 main IM set.
Category:  Senior,     Physiotype:  Strokers,     Season:  Early Season,     Stroke:  IM    
Coach: Community Database
10000000158.pdf

10000000158.pdf

Sprint Freestyle LC Meters 120+ Minutes 6450m Lactate / High Quality Set
Category:  Senior,     Physiotype:  Sprinters,     Season:  Mid Season,     Stroke:  Free    
Coach: Community Database
10000000148.pdf

10000000148.pdf

Individual Medley SC Yards 120+ Minutes 8,600Y Killer IM workout, Main set = 6,000Y of IM. Ouch!
Category:  Elite,     Physiotype:  Strokers,     Season:  Mid Season,     Stroke:  IM    
Coach: Community Database
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