Licensed To: NTG-Tromso 30.05.

2010 Page 1

Workout #319 - lørdag, 29 mai 2010

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

Meters Time Set Description EGY WORK STK PACE

====== ======== ======================================================== === ==== === =====
Innsvømming
1,800 4:00 PM 2x{1 x 300 on 4:30 vf I1 S CR 0:45
{1 x 100 on 2:00 ry drills I1 D RY 1:00
{1 x 200 on 3:30 cr I1 S CR 0:52
{2 x 50 on 1:00 eg I1 S EG 1:00
{1 x 100 on 1:50 im I1 S IM 0:55
{4 x 25 on :40 scull I1 D VF 1:20
1 runde vanlig, 1 runde med fins
-------------------------------------------------------
Hovedserie
200 4:34 PM 8 x 25 on 1:00 super, 1 fra vegg, 1, null start I8 S VF 2:00
.......................................................
400 4:43 PM 4 x 100 on 2:00 bein 1-4 I2 B VF 1:00
200 4:52 PM 4 x 50 on 1:10 kick I3 B FLY 1:10
.......................................................
900 4:58 PM 3 x 300 on 4:40 100 cr/50 ryx2 I1 S CR 0:47
600 5:13 PM 3 x 200 on 3:20 arm I1 A CR 0:50
600 5:24 PM 4 x 150 on 2:30 ry/cr/ry I1 S RY 0:50
400 5:35 PM 4 x 100 on 1:40 ry/dps/im/dps I1 D VF 0:50
-------------------------------------------------------
100 5:43 PM 1 x 100 on 2:00 rest I1 S VF 1:00
5:45 PM 5,200 Meters - Stress Value = 22

Workout #320 - lørdag, 29 mai 2010

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

Meters Time Set Description EGY WORK STK PACE

====== ======== ======================================================== === ==== === =====
Innsvømming
1,800 4:00 PM 2x{1 x 300 on 4:30 vf I1 S CR 0:45
{1 x 100 on 2:00 ry drills I1 D RY 1:00
{1 x 200 on 3:30 cr I1 S CR 0:52
{2 x 50 on 1:00 eg I1 S EG 1:00
{1 x 100 on 1:50 im I1 S IM 0:55
{4 x 25 on :40 scull I1 D VF 1:20
1 runde vanlig, 1 runde med fins
-------------------------------------------------------
Hovedserie
200 4:34 PM 8 x 25 on 1:00 super, 1 fra vegg, 1, null start I8 S VF 2:00
.......................................................
400 4:43 PM 4 x 100 on 2:00 bein 1-4 I2 B VF 1:00
200 4:52 PM 4 x 50 on 1:10 kick I3 B FLY 1:10
.......................................................
600 4:58 PM 3 x 200 on 3:20 100 cr/50 ry/50 vf I1 S CR 0:50
600 5:09 PM 4 x 150 on 2:30 arm I1 A ABC 0:50
600 5:20 PM 6 x 100 on 1:50 ry/dps/im/dps I1 D VF 0:55
-------------------------------------------------------
Utsvømming
100 5:32 PM 1 x 100 on 2:00 rest I1 S VF 1:00
5:34 PM 4,500 Meters - Stress Value = 22
Licensed To: NTG-Tromso 30.05.2010 Page 2

Workout #321 - lørdag, 29 mai 2010

Landslag (senior) - landslag 3
1 minute rest between sets

Meters Time Set Description EGY WORK STK PACE

====== ======== ======================================================== === ==== === =====
Innsvømming
1,800 4:00 PM 2x{1 x 300 on 4:30 vf I1 S CR 0:45
{1 x 100 on 2:00 ry drills I1 D RY 1:00
{1 x 200 on 3:30 cr I1 S CR 0:52
{2 x 50 on 1:00 eg I1 S EG 1:00
{1 x 100 on 1:50 im I1 S IM 0:55
{4 x 25 on :40 scull I1 D VF 1:20
1 runde vanlig, 1 runde med fins
-------------------------------------------------------
Hovedserie
200 4:34 PM 8 x 25 on 1:00 super, 1 fra vegg, 1, null start I8 S VF 2:00
.......................................................
400 4:43 PM 4 x 100 on 2:00 bein 1-4 I2 B VF 1:00
200 4:52 PM 4 x 50 on 1:10 kick I3 B FLY 1:10
.......................................................
400 4:58 PM 2 x 200 on 3:20 100 cr/50 ry/50 vf I1 S CR 0:50
300 5:06 PM 2 x 150 on 2:30 arm I1 A CR 0:50
400 5:12 PM 4 x 100 on 1:50 ry/dps/im/dps I1 D VF 0:55
-------------------------------------------------------
100 5:21 PM 1 x 100 on 2:00 rest I1 S VF 1:00
5:23 PM 3,800 Meters - Stress Value = 22

Workout #322 - søndag, 30 mai 2010

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

Meters Time Set Description EGY WORK STK PACE

====== ======== ======================================================== === ==== === =====
Innsvømming
1,000 7:00 AM 1x{1 x 400 on 7:00 vf I1 S VF 0:52
{4 x 100 on 2:00 kayak/bein I1 B CR 1:00
{4 x 50 on 1:00 knytta neva/dps I1 D CR 1:00
Hovedserie
1,200 7:20 AM 2x{2 x 50 on 1:10 sidebein haifinne I1 D CR 1:10
{2 x 50 on 1:10 1 arms, en arm frem I1 D CR 1:10
{2 x 50 on 1:10 slepe cr I1 D CR 1:10
{2 x 50 on 1:10 popov drill I1 D CR 1:10
{2 x 50 on 1:10 cr dps I1 D CR 1:10
{2 x 50 on 1:00 prog fra dps I2 S CR 1:00
.......................................................
2,000 7:49 AM 4x{3 x 50 on 1:00 cr pust 3-5-7-9 I1 S CR 1:00
{1 x 150 on 2:40 ry med 12 kick I1 S RY 0:53
{1 x 200 on 3:30 cr/ry I1 S CR 0:52
-------------------------------------------------------
Utsvømming
300 8:27 AM 3 x 100 on 2:00 kollektiv prikketid I1 S CR 1:00
prikke tid den som treffer går ut, helt til alle treff
8:33 AM 4,500 Meters - Stress Value = 2