Licensed To: NTG-Tromso 27.05.

2010 Page 1

Workout #308 - onsdag, 26 mai 2010

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

Meters Time Set Description EGY WORK STK PACE

====== ======== ======================================================== === ==== === =====
Innsvømming
1,600 5:30 PM 1x{1 x 300 on 5:00 vf I1 S VF 0:50
{4 x 25 on :30 im I1 S IM 1:00
{2 x 150 on 2:30 cr/ry/cr I1 S CR 0:50
{4 x 25 on :30 im I1 S IM 1:00
{1 x 300 on 5:00 ry/cr/ry I1 S RY 0:50
{4 x 25 on :30 im I1 S IM 1:00
{4 x 75 on 1:20 im minus vf I1 S IM 0:53
{4 x 25 on :40 eg I1 S EG 1:20
-------------------------------------------------------
Hovedserie
400 6:00 PM 4x{1 x 25 on :30 vf start oppe I7 S VF 1:00
{1 x 75 on 2:30 rest I1 S VF 1:40
.......................................................
3,600 6:13 PM 3x{1 x 400 on 6:00 cr I1 S CR 0:45
{4 x 50 on 1:00 drills I1 D VF 1:00
{4 x 100 on 1:40 vf I1 S VF 0:50
{4 x 50 on 1:10 bein I1 B VF 1:10
-------------------------------------------------------
Utsvømming
100 7:18 PM 1 x 100 on 2:00 prikke tid I1 S CR 1:00
7:20 PM 5,700 Meters - Stress Value = 8

Workout #309 - onsdag, 26 mai 2010

Landslag (senior) - landslag gruppe 2
1 minute rest between sets

Meters Time Set Description EGY WORK STK PACE

====== ======== ======================================================== === ==== === =====
Innsvømming
1,600 5:30 PM 1x{1 x 300 on 5:00 vf I1 S VF 0:50
{4 x 25 on :30 im I1 S IM 1:00
{2 x 150 on 2:30 cr/ry/cr I1 S CR 0:50
{4 x 25 on :30 im I1 S IM 1:00
{1 x 300 on 5:00 ry/cr/ry I1 S RY 0:50
{4 x 25 on :30 im I1 S IM 1:00
{4 x 75 on 1:20 im minus vf I1 S IM 0:53
{4 x 25 on :40 eg I1 S EG 1:20
-------------------------------------------------------
Hovedserie
400 6:00 PM 4x{1 x 25 on :30 vf start oppe I7 S VF 1:00
{1 x 75 on 2:30 rest I1 S VF 1:40
.......................................................
2,400 6:13 PM 2x{1 x 400 on 6:00 cr I1 S CR 0:45
{4 x 50 on 1:00 drills I1 D VF 1:00
{4 x 100 on 1:40 vf I1 S VF 0:50
{4 x 50 on 1:10 bein I1 B VF 1:10
.......................................................
400 6:57 PM 4x{1 x 50 on 1:00 drills I1 D VF 1:00
{1 x 50 on 1:00 dps I1 S VF 1:00
-------------------------------------------------------
Utsvømming
100 7:06 PM 1 x 100 on 2:00 prikketid I1 S VF 1:00
7:08 PM 4,900 Meters - Stress Value = 8

Gruppe 3 har samme program som gruppe 2.

Licensed To: NTG-Tromso 27.05.2010 Page 2

Workout #310 - torsdag, 27 mai 2010

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

Meters Time Set Description EGY WORK STK PACE

====== ======== ======================================================== === ==== === =====
Innsvømming
2,000 7:45 AM 1x{1 x 400 on 7:00 vf I1 S VF 0:52
{3 x 100 on 1:50 im I1 S IM 0:55
{1 x 200 on 3:20 ry 2-4-6-8 kick I1 S RY 0:50
{4 x 50 on 1:10 drills I1 D EG 1:10
{4 x 100 on 2:00 prog pr 25 til i4 I3 S EG 1:00
{8 x 50 on 1:10 25 tempo/25 rolig: 4bein & 4kick I3 B FLY 1:10
{1 x 100 on 2:00 rest I1 C ABC 1:00
-------------------------------------------------------
Hovedserie
800 8:26 AM 4x{3 x 50 on :50 cr I2 S CR 0:50
{1 x 50 on :50 egen I5 S EG 0:50
600 8:41 AM 4x{2 x 50 on 1:00 cr I2 S CR 1:00
{1 x 50 on 1:00 egen I5 S EG 1:00
400 8:54 AM 4x{1 x 50 on 1:10 cr I2 S CR 1:10
{1 x 50 on 1:10 egen I5 S EG 1:10
200 9:05 AM 4 x 50 on 1:20 egen I5 S EG 1:20
.......................................................
200 9:12 AM 1 x 200 on 4:00 rest I1 S VF 1:00
-------------------------------------------------------
Utsvømming
800 9:17 AM 1x{2 x 100 on 1:30 cr I3 S CR 0:45
{2 x 100 on 1:35 cr I2 S BR 0:48
{2 x 100 on 1:40 vf I1 S VF 0:50
{2 x 100 on 1:45 vf I1 S VF 0:52
9:30 AM 5,000 Meters - Stress Value = 132

Workout #311 - torsdag, 27 mai 2010

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

Meters Time Set Description EGY WORK STK PACE

====== ======== ==================================== === ==== === =====
Program
5000 m selv valgt program i sone 1.
5,000 5:30 PM 1 x 5000 on 59:59 vf I1 S VF 1:00
7:11 PM 5,000 Meters