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  • Workout #298 - Søndag, 23 Mai 2010 Landslag (Senior) - Landslag (Senior) 1 Minute Rest Between Sets

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    This document contains summaries of two workout sessions for a senior-level national swim team. The first session on May 23, 2010 included a warm up, main set, and cool down and totaled 5,500 meters. The main set consisted of repetitions of 50 meters, 100 meters, and 200 meters at various paces with 1 minute of rest between sets. The second session that day included a warm up, main set, and longer main set totaling 5,600 meters. The main set included repetitions of 100 meters and 50 meters. The longer main set consisted of repetitions of 50 meters following distances from 800 meters to 100 meters with the goal of building lactate tolerance.

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    This document contains summaries of two workout sessions for a senior-level national swim team. The first session on May 23, 2010 included a warm up, main set, and cool down and totaled 5,500 meters. The main set consisted of repetitions of 50 meters, 100 meters, and 200 meters at various paces with 1 minute of rest between sets. The second session that day included a warm up, main set, and longer main set totaling 5,600 meters. The main set included repetitions of 100 meters and 50 meters. The longer main set consisted of repetitions of 50 meters following distances from 800 meters to 100 meters with the goal of building lactate tolerance.

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    9 views1 page

    Workout #298 - Søndag, 23 Mai 2010 Landslag (Senior) - Landslag (Senior) 1 Minute Rest Between Sets

    Uploaded by

    api-27927364
    This document contains summaries of two workout sessions for a senior-level national swim team. The first session on May 23, 2010 included a warm up, main set, and cool down and totaled 5,500 meters. The main set consisted of repetitions of 50 meters, 100 meters, and 200 meters at various paces with 1 minute of rest between sets. The second session that day included a warm up, main set, and longer main set totaling 5,600 meters. The main set included repetitions of 100 meters and 50 meters. The longer main set consisted of repetitions of 50 meters following distances from 800 meters to 100 meters with the goal of building lactate tolerance.

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    Licensed To: NTG-Tromso 23.05.

    2010 Page 1

    Workout #298 - søndag, 23 mai 2010


    Landslag (senior) - Landslag (senior)
    1 minute rest between sets

    Meters Time Set Description EGY WORK STK PACE


    ====== ======== ======================================================== === ==== === =====
    Innsvømming
    2,000 7:00 AM 1x{1 x 400 on 6:00 cr I1 S CR 0:45
    {8 x 50 on 1:00 bein I2 B EG 1:00
    {2 x 200 on 3:20 ry I1 S RY 0:50
    {6 x 50 on 1:10 eg drills I1 D EG 1:10
    {3 x 100 on 1:50 im I2 S IM 0:55
    {4 x 50 on 1:00 eg 1-4 I3 S EG 1:00
    -------------------------------------------------------
    Hovedserie
    2,200 7:39 AM 1x{1 x 200 on 3:20 cr I2 S CR 0:50
    {4 x 50 on 1:10 eg: 3: i4, 1: i5 I4 S EG 1:10
    {1 x 200 on 3:20 cr I2 S CR 0:50
    {5 x 50 on 1:10 eg 3: i4, 2: i5 I5 S EG 1:10
    {1 x 200 on 3:20 cr I2 S CR 0:50
    {6 x 50 on 1:10 eg, 2: i4, 4: i5 I5 S EG 1:10
    {1 x 200 on 3:20 cr I2 S CR 0:50
    {5 x 50 on 1:10 eg: 1: i4, 4: i5 I5 S EG 1:10
    {1 x 200 on 3:20 cr I2 S CR 0:50
    {4 x 50 on 3:00 start oppe I7 S EG 3:00
    .......................................................
    100 8:32 AM 1 x 100 on 3:00 gli I1 S VF 1:30
    .......................................................
    600 8:36 AM 3 x 200 on 3:30 cr/ry I2 S CR 0:52
    400 8:48 AM 4 x 100 on 2:00 cr/ry/vf/ry I1 S VF 1:00
    200 8:57 AM 4 x 50 on 1:10 25 dobbelarm ry/ 25 vf I1 S VF 1:10
    9:02 AM 5,500 Meters - Stress Value = 131

    Workout #299 - søndag, 23 mai 2010


    Landslag (senior) - Landslag (senior)
    1 minute rest between sets

    Meters Time Set Description EGY WORK STK PACE


    ====== ======== ======================================================== === ==== === =====
    Innsvømming
    800 4:00 PM 1x{1 x 200 on 3:30 vf I1 S VF 0:52
    {4 x 50 on 1:10 eg drill I1 D EG 1:10
    {2 x 100 on 1:50 ry I1 S RY 0:55
    {4 x 50 on 1:10 sc/ eg drill I1 D EG 1:10
    -------------------------------------------------------
    Hovedserie
    1,200 4:18 PM 2x{4 x 100 on 2:00 eg bein 1-4 I3 B EG 1:00
    {4 x 50 on 1:10 25 rolig/ 25 tempo I3 S EG 1:10
    1 runde vanlig, 1 runde med fins
    .......................................................
    3,600 4:45 PM 1x{1 x 800 on 12:00 cr I1 S CR 0:45
    {4 x 50 on 1:00 1: dps pust 6-4-2, 2:ry I1 S CR 1:00
    {1 x 600 on 9:00 cr I1 S CR 0:45
    {4 x 50 on 1:00 1: dps + pust 6-4-2, 2:ry I1 S RY 1:00
    {1 x 400 on 6:00 cr I1 S CR 0:45
    {4 x 50 on 1:00 1: dps + pust 6-4-2, 2: ry I1 S RY 1:00
    {1 x 300 on 4:30 cr I1 S CR 0:45
    {4 x 50 on 1:00 1: dps + pust 6-4-2, 2: ry I1 S RY 1:00
    {1 x 200 on 3:00 cr I1 S CR 0:45
    {4 x 50 on 1:00 1: dps, 2:ry I1 S RY 1:00
    {1 x 100 on 1:30 cr I1 S CR 0:45
    {4 x 50 on 1:00 1: dps, 2: ry I1 S RY 1:00
    5:45 PM 5,600 Meters - Stress Value = 53

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