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| | Licensed To: Eastland Swimming |
20/12/2008 Page 1 |
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| | Workout #2221 - Monday, 29 December 2008 |
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| | Senior |
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| | 1 minute rest between sets |
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| | Meters Time Set Description EGY WORK STK PACE |
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| | ====== ======== ======================================= === ==== === ===== |
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| | 600 7:00 AM 2 x 300 on 5:00 free FR 0:50 |
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| | 300 7:11 AM 6 x 50 on :50 odds bk - ev fr 0:50 |
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| | 1,600 7:17 AM 4 x 400 on 6:00 free FIN 0:45 |
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| | 1. no.1 form. 2 50fly50switch |
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| | 200 7:42 AM 1 x 200 on 3:00 Backstroke BK 0:45 |
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| | 200 7:46 AM 4 x 50 on 1:00 odds fly - evs br 1:00 |
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| | 150 7:51 AM 1 x 150 on 4:30 fly fins 25 1/a 25 swim FLY 1:30 |
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| | 150 7:57 AM 3 x 50 on :45 free 0:45 |
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| | 500 8:01 AM 5 x 100 on 1:45 Individual Medley 0:52 |
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| | 1,000 8:11 AM 10 x 100 on 1:45 free 0:52 |
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| | 1-5 swim. 6-10 fins hr 165+ |
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| | 400 8:30 AM 8 x 50 on :50 free 0:50 |
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| | 300 8:38 AM 12 x 25 on :40 free 1:20 |
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| | 8:46 AM 5,400 Meters |
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| | Workout #2222 - Tuesday, 30 December 2008 |
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| | Senior |
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| | 1 minute rest between sets |
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| | Meters Time Set Description EGY WORK STK PACE |
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| | ====== ======== ====================================================== === ==== === ===== |
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| | 400 7:00 AM 4 x 100 on 1:30 FR - DEC 1-4 A1 0:45 |
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| | 300 7:07 AM 4 x 75 on 1:15 FR DEC 1-4 A1 0:50 |
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| | 200 7:13 AM 4 x 50 on 1:00 DEC 1-4 A1 1:00 |
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| | 500 7:18 AM 5 x 100 on 1:45 KICK FINS ODDS: NO BOARD A2 0:52 |
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| | 3,200 7:28 AM 4x{4 x 200 on 3:15 SWIM DEC 1-4 A2 0:49 |
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| | SET 1. FR, SET 2. FLY FINS, SET 3. BK, SET 4. BR FINS |
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| | FLY KICK |
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| | 400 8:21 AM 16 x 25 on :30 IMO A1 1:00 |
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| | 500 8:30 AM 10 x 50 on :50 TECHNIQUE A1 0:50 |
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| | 8:39 AM 5,500 Meters - Stress Value = 100 |
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| | Workout #2227 - Wednesday, 31 December 2008 |
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| | Senior |
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| | 1 minute rest between sets |
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| | Meters Time Set Description EGY WORK STK PACE |
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| | ====== ======== ========================================== === ==== === ===== |
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| | 1,000 7:00 AM 5x{4 x 50 on :50 EA. SET REV IM ORDER A1 S IM 0:50 |
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| | 600 7:18 AM 2 x 300 on 4:30 KICK FINS - S.B.F A1 S FR 0:45 |
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| | 4,800 7:28 AM 4x{1 x 400 on 6:15 FREE A1 S MIX 0:47 |
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| | {1 x 300 on 4:30 FREE A1 S MIX 0:45 |
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| | {1 x 200 on 3:00 FREE A1 S FR 0:45 |
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| | {1 x 300 on 4:15 FREE A2 S MIX 0:42 |
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| | SET 1. FREE, SET 2. IM FINS, SET 3. NO. 1 |
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| | 200 8:41 AM 2 x 100 on 1:45 FREE W/D REC S FR 0:52 |
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| | 8:45 AM 6,600 Meters - Stress Value = 84 |
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