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Workouts


WORKOUT OF THE WEEK:

Triple Challenge Stage 2 11/18/11:
5 reps on 1:40
5 reps on 1:30
5 reps on 1:20

3 reps on 1:25
3 reps on 1:20
3 reps on 1:15
3 reps on 1:20
3 reps on 1:25

5 reps on 1:30
5 reps on 1:20
5 reps on 1:10

3 reps on 1:15
3 reps on 1:20
3 reps on 1:25
3 reps on 1:20
3 reps on 1:15

5 reps on 1:20
5 reps on 1:10
5 reps on 1:00

Total: 75 reps, distance =???

Week of 9/19:
Warm-up: 10 mins your choice, 8 mins kick, 6 mins pull, 4 x 50 IMO or drill on 1:00, 4 x 25 fast on :30
Pre-set: 1 x 800/1000/1200 done as 2+ rounds of (150 or 200 desc stroke count by 50, 50 fast kick, 150 or 200 build speed by 50, 50 easy kick)
Main set:

1 x 200 alt 25 fly/25 free on 3:00 or 3:15 or 3:30 or 4:00
1 x 200 IM on 3:00 or 3:15 OR 1 x 100 IM on 1:45 or 2:00 WORK THE FLY
1 x 200 alt 50 back/50 free on 3:00 or 3:15 or 3:30 or 4:00
1 x 200 IM on 3:00 or 3:15 OR 1 x 100 IM on 1:45 or 2:00 WORK THE BACK
1 x 200 alt 100 breast/100 free on 3:00 or 3:15 or 3:30 or 4:00
1 x 200 IM on 3:00 or 3:15 OR 1 x 100 IM on 1:45 or 2:00 WORK THE BREAST
1 x 200 free on 3:00 or 3:15 or 3:30 or 4:00
1 x 200 IM on 3:00 or 3:15 OR 1 x 100 IM on 1:45 or 2:00 WORK THE FLY

4 x 50 on :45 or :50 or :55
1 x 50 easy pull on :50 or :55 or 1:00
3 x 50 on :40 or :45 or :50
1 x 50 easy pull (same intervals as first pull)
2 x 50 on :35 or :40 or :45
1 x 50 easy pull (same intervals)
1 x 50 on :30 or :35 or :40
1 x 50 easy pull

Cool down - choice
Total: 3000-3800 plus 10min choice/8 min kick/6 min pull and cool down

Week of 8/30:
Warm-up: 
your choice 1000
4 x 150/125/100 on 2:00 desc times by about 5s
1 x 600/500/400 on 8:00 try to hit same times as from 4x150/125/100
1 x 100/50 kick on 2:05
3 x 150/125/100 on 1:55 desc times by about 5s
1 x 450/375/300 on 5:30 try to hit same times from 3x150/125/100
1 x 100/50 half kick, half pull on 1:45
2 x 150/125/100 on 1:50 desc times by about 5s
1 x 300/250/200 on  3:30 try to hit same times as 2 x 150/125/100
1 x 100/50 pull on 1:35
1 x 150/125/100 on 1:45
1 x 150/125/100 on 1:40
1 x 100/50 half kick/half pull

16 (12) x 25 on :25 (30): 2 fly, 2 fr, 2 bk, 2 fr, 2 br, 2 fr - then if doing 16, last 4=IM order

Warm-down:  your choice for 3 mins.


Total: 3600-5000

WEEK OF 8/22:
W/U: 500 half drill/half free, 5 x 100 IM 1=3R/3L, 2=p, 3=k, 4=dr, 5=swim
 MS1: 1x400: 100 breathe every 3, 100 breathe 2x to R, 2x to L, 100 brreathe 3x to R, 3x to L, 100 breathe 4x to R, 4x to L AND race every 4th 25. 

 [1 x 100 IM, 1 x 50 kick, build 1 x 50: 25 6beat kick, 25 2beat kick]

1 x 300 75 br every, 75 br 2xR, 2xL, 75 br 3xR, 3xL, 75 br 4xR,4xL. Race every 3rd length.

Repeat [] section.

1 x 200: 50 br every 3, 50 br 2xR,2xL, 50 br 3xR,3xL, 50 br 4xR,4xL. Race every other length.

Repeat[]section.
1x100: 25 br every 3, 25 br 2xR,2xL, 25 br 3xR,3xL, 25 br 4xR,4xL.

Repeat [].

MS2: 2 rounds of:
4 x 25 on 30 br every 3
1x100 on 1:30 br every 3
3 x 25 on :25 br 2xR,2xL
1 x 75 on 1:15 br every 5
2 x25 on :20 br every 7th
1 x 50 on :50 br3xR,3xL
1 x 25 race br every 9
1 x 25 easy br 4xr,4xl

C/D:Ez 200 pull.

******SMACKDOWN RESULTS******
Race #3
GAAC MASTERS SMACKDOWN #3  8/31/2011
Men
Name              Swim1      Run*         Swim2      Total       Points
John Kenny     10:00       20:57:00   9:04          0:40:01      12
Roger Hahn    10:08       23:12:00   10:26        0:43:46      10
Francois          10:10       24:10:00   10:33       0:44:53        9
Tom Douris     12:11       35:04:00    13:04      1:00:19        8

Women
Name             Swim1         Run*         Swim2     Total         Points
Michele Pollio 11:06         23:04:00     11:28     0:45:38     12
Kate Donald     9:36         26:39:00        9:41    0:45:5       10
Barbara Burke 10:49        26:58:00      11:26    0:49:13       9
Diana Sosnoski 12:13      25:17:00     12:43     0:50:1         8 
Vikye Swanson 10:31      31:43:00      11:39    0:53:53       6.5
Tracey Hemmerle 10:44   31:42:00      11:27    0:53:53       6.5
Emily                 16:06       27:09:00      17:53   1:01:08        5
Beth Marquard  19:30       30:08:00      20:45   1:10:23        4
*Run1 includes T1 and T2
POINTS: 1st=12 2nd=10 3rd=9 4th=8 5th=7 6th=6 7th=5 8th=4 9th=3 10th=2 All other starters:1

SMACKDOWN SERIES RESULTS
Men
Name      Points #1 Points #2 Points #3 Points Total
Roger Hahn        7              6             10        23
Matt Hyde         10            10              0         20
Jamie Hemerle     9             9               0         18
Francois              0             7               9         16
Bart Schneider    8             5               0         13
John Kenny         0             0              12        12
Sam Ritz             0            12               0        12
Ken Barbee       12             0                0        12
Tom Douris         1             0                8          9
Bill Donnelly        6             2                0          8
Barry Cohen        0            8                 0          8
Ryan Kavana        5            0                 0          5
Rick Heimann      0            4                 0          4
Mike DeGroat      0            3                 0          3
Mike Schuman     0            1                 0          1
Justin                   0            1                 0          1  

Women  
Name         Points #1    Points #2  Points #3 Points Total
Michele Pollio         0             12           12             24
Diana Sosnoski     10              0             8             18
Beth Marquard        0             10            4              14
Susie Stephens     12               0            0             12
Kate Donald             0              0          10             10
Barbara Burke          0              0            9               9
Vikye Swanson        0              0            7             6.5
Tracey Hemmerle     0              0            7             6.5
Emily                        0              0            5               5
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