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Workout MVN for 12_31_11.doc
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New Year's Eve 2011 Countdown! Written for the 10 & Under group. All 50's after warm-up. 3,400 SCY total.
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Category: 9-12,
Physiotype: Middle Distance,
Season: Early Season,
Stroke: General
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Coach: Bryan Dedeaux
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MA-RMroz-MD-FR-ES-5-5.txt
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Test Workout to see if this appears in the workouts search section.
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Category: Novice,
Physiotype: Strokers,
Season: Mid Season,
Stroke: Free
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Coach: Bob Mroz
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LJ-120602-WorkoutExport.zip
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#1133 Sat: Warm-up and drill set precede a 2200Y challenging main set, swim for time, take 1/2 of that time, and do the shorter swims faster than that 1/2 time. Intervals a little looser than usual so the "half-fast" swims can be accomplished. 2 segments to the main set, 2nd one half of the first. 4500Y total, 83 minutes. WM file
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Category: Masters,
Physiotype: Distance,
Season: Late Season,
Stroke: Free
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Coach: Lucy Johnson
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LJ-120602-1133.pdf
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#1133 Sat: Warm-up and drill set precede a 2200Y challenging main set, swim for time, take 1/2 of that time, and do the shorter swims faster than that 1/2 time. Intervals a little looser than usual so the "half-fast" swims can be accomplished. 2 segments to the main set, 2nd one half of the first. 4500Y total, 83 minutes. PDF file.
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Category: Masters,
Physiotype: Distance,
Season: Late Season,
Stroke: Free
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Coach: Lucy Johnson
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LJ-110804-1130-WorkoutExport.zip
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#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.
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Category: Masters,
Physiotype: Middle Distance,
Season: Mid Season,
Stroke: Free
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Coach: Lucy Johnson
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KG-110804-1130.pdf
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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.
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Category: Masters,
Physiotype: Middle Distance,
Season: Mid Season,
Stroke: Free
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Coach: Kyle Gorham
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KG-110804-1130.pdf
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#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.
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Category: Masters,
Physiotype: Middle Distance,
Season: Mid Season,
Stroke: Free
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Coach: Lucy Johnson
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JS_110901_tridentsc_WorkoutExport.zip
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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.
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Category: Senior,
Physiotype: Middle Distance,
Season: Early Season,
Stroke: Free
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Coach: Jack Simon
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js_110901_tridentsc.pdf
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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.
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Category: Senior,
Physiotype: Middle Distance,
Season: Early Season,
Stroke: Free
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Coach: Jack Simon
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JS_110831_tridentsc_WorkoutExport.zip
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AA level swimmers, 12-13 years. 1,600Y IM main set; 1,200Y hypoxic pull set; 4,700Y total, 96 minutes.
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Category: Senior,
Physiotype: Strokers,
Season: Early Season,
Stroke: IM
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Coach: Jack Simon
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