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
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
