Eugenio German (Workout Guide) 2013

Licensed To: Dhahran Youth SL Swim Team
HY-TEK's TEAM MANAGER 6.0 2/19/2013 Page 1
Workout #116 - Sunday, 25 March 2012

6:15 GROUP - D - Senior Dolphins
1 minute rest between sets
Meters
Time Set Description
WORK STK
====== ======== ========================================= ==== ===
1,000 6:15 PM 1 x 1000 on 20:00 par-course/3x35 sit-ups
L DRY
750 6:36 PM 3 x 250 on 4:00 swim,kick,pull , free
D FR
2,000 6:49 PM 8 x 250 on 3:15 free fins and paddles
S FR
400 7:16 PM 8 x 50 on 1:00 stroke hard and fast
K STK
400 7:25 PM 8 x 50 on :50 pull choice
P FRM
500 7:33 PM 5 x 100 on 1:30 IM swim with fins fast
S IM
200 7:42 PM 1 x 200 on 4:00 cool down
S FRM
7:46 PM 5,250 Meters - Stress Value = 84
Workout #120 - Monday, 26 March 2012

Meters
WORK STK
====== ======== ================================================= ==== ===
1,000 6:15 PM 1 x 1000 on 15:00 200drill,200kick,200pull,400RIM
D FRM
300 6:31 PM 12 x 25 on :30 NO Breathers free
S FR
1,050 6:38 PM 7 x 150 on 2:15 swim free B-3/4
S FR
700 6:55 PM 7 x 100 on 1:40 kick with fins fly
K FLY
1,000 7:08 PM 20 x 50 on 1:00 (~50) back/breast swim fast
S FRM
200 7:29 PM 1 x 200 on 3:00 cool down
S FRM
Workout #124 - Tuesday, 27 March 2012

Meters
WORK STK
====== ======== ============================================ ==== ===
L DRY
1,500 6:36 PM 15 x 100 on 1:30 swim free B-3 fast turn
S FR
800 7:00 PM 1 x 800 on 12:30 pull choice
P FRM
900 7:14 PM 1 x 900 on 13:30 (~300) free,back,fly
K FRM
500 7:29 PM 5 x 100 on 1:45 odd: fly, even: back; breast
S FRM
200 7:39 PM 1 x 200 on 3:00 cool down
S FR
Workout #128 - Wednesday, 28 March 2012

Meters
WORK STK
====== ======== ============================================= ==== ===
600 6:15 PM 6 x 100 on 1:50 Rev IM swim
S IM
750 6:27 PM 15 x 50 on 1:00 odd: stroke, even: free
S FRM
900 6:43 PM 9 x 100 on 1:50 kick fly, breast (~50)
K FRM
800 7:01 PM 1 x 800 on 12:30 pull free B-3/5/7/9 fast arm
P FR
200 7:15 PM 1 x 200 on 4:00 cool down
S FRM
Workout #138 - Saturday, 31 March 2012

Meters
Time
Set Description
WORK STK
====== ========
================================================= ==== ===
1,500 6:15 PM
1 x 1500 on 25:00 700swim,400IM kick, 400IM drill
D IM
1,500 6:41 PM 1x{1 x 300 on 4:00 free swim fins
S FR
{6 x 50 on 1:00 (~25) fly/back swim
S FRM
{1 x 300 on 3:50 free swim fins
S FR
{6 x 50 on 1:00 (~25) breast/free
S FRM
{1 x 300 on 3:40 free swim fast fins
S FR
400 7:06 PM
16 x 25 on :30 variables free @4th stroke fast
S FRM
200 7:15 PM
1 x 200 on 4:00 cool down
S FR
7:19 PM
3,600 Meters - Stress Value = 32
Workout #142 - Sunday, 01 April 2012

Meters
Time
====== ========
6:15 PM
400 6:35 PM
1,600 6:45 PM
400 7:10 PM
600 7:17 PM
600 7:33 PM
7:44 PM
Set Description
WORK STK
============================================ ==== ===
1 on 20:00 Dryland: Medicine Ball
L DRY
1 x 400 on 8:30 200 swim, 200 drills
D FRM
4 x 400 on 6:00 2xpull, 2x swim
P FR
1 x 400 on 6:00 kick fins (~50) fly/back
K FRM
3 x 200 on 5:00 IM broken 50's :10 sec. Rest
S IM
6 x 100 on 1:45 3x back fins,3x breast
S FRM
Workout #146 - Monday, 02 April 2012

Meters
WORK STK
====== ======== =============================================== ==== ===
1,400 6:15 PM 1 x 1400 on 25:00 Minute Man Set with fins
S FRM
400 6:41 PM 8 x 50 on 1:00 drill stroke
D STK
600 6:50 PM 3 x 200 on 4:00 stroke broken 50's :10 Sec Rest
S STK
800 7:03 PM 8 x 100 on 1:30 pull free B-3/5
P FR
100 7:16 PM 1 x 100 on 2:00 cool down
S FRM
Workout #150 - Tuesday, 03 April 2012

Meters
Time
Set Description
WORK STK
====== ========
=================================== ==== ===
500 6:15 PM
1 x 500 on 7:30 swim free
S FR
400 6:24 PM
8 x 50 on 1:00 (~25) fly/free fins
S FR
2,000 6:33 PM 4x{2 x 25 on :30 under water swim fins
S FR
{1 x 200 on 2:45 IM swim fins
S IM
{1 x 150 on 2:00 swim free fins
S FR
{1 x 100 on 1:50 kick free fast
K FR
1,200 7:05 PM 4x{2 x 75 on 1:05 free swim fast fins
S FR
{2 x 50 on 1:00 25 back/25 breast
S FRM
{2 x 25 on :30 fly swim fast
S FLY
200 7:27 PM
S FR
7:31 PM
Workout #154 - Wednesday, 04 April 2012

Meters
Time
Set Description
WORK STK
====== ========
========================================= ==== ===
800 6:15 PM
1 x 800 on 12:00 swim free with fins
S FR
1,800 6:28 PM 3x{1 x 400 on 6:30 kick free fast with fins
K FR
{1 x 200 on 3:30 drills stroke fins
D STK
400 6:59 PM
8 x 50 on :50 Builds free/stroke (~50)
S FRM
500 7:07 PM
1 x 500 on 7:30 pull back/breast (~100)
P FRM
250 7:16 PM
10 x 25 on :30 kick sprint free
K FR
250 7:22 PM
10 x 25 on :30 NO Breathers fly/free fins
S FRM
200 7:28 PM
S FR
7:32 PM
Workout #158 - Saturday, 07 April 2012

Meters
WORK STK
====== ======== =========================================== ==== ===
800 6:15 PM 1 x 800 on 12:30 swim free N/S fins
S FR
600 6:29 PM 8 x 75 on 1:30 stroke (~25) kick,drill,swim
D STK
2,450 6:42 PM 7 x 350 on 6:30 IM ~150/100/75/25) swim
S IM
200 7:29 PM 1 x 200 on 4:00 cool down
S FRM

Meters
Time
Set Description
WORK STK
====== ========
======================================= ==== ===
800 6:15 PM
1 x 800 on 9:30 swim free fins
S FR
800 6:26 PM
8 x 100 on 1:40 IM swim fins
S IM
2,100 6:41 PM 1x{3 x 400 on 7:30 (~100) stroke/free fins
S FRM
{6 x 50 on 1:00 kick with fins stroke
K STK
{6 x 100 on 1:40 stroke swim fast fins
S STK
200 7:21 PM
S FR
7:25 PM

Meters
WORK STK
====== ======== ============================================= ==== ===
1,400 6:15 PM 1 x 1400 on 25:00 Minute man sets fins
S FRM
400 6:41 PM 8 x 50 on 1:15 stroke drill fins
D STK
600 6:52 PM 3 x 200 on 6:00 stroke broken 50's, fast 100%
S STK
Rest :10/:20:30 sec.
400 7:11 PM 1 x 400 on 8:00 cool down
S FR

Meters
WORK STK
====== ======== =========================================== ==== ===
900 6:15 PM 1 x 900 on 15:00 (~25) swim,kick,pull free
D FR
500 6:31 PM 5 x 100 on 1:40 IM swim
S IM
500 6:41 PM 5 x 100 on 2:00 1st & last 12.5 under water
S FR
500 6:52 PM 5 x 100 on 2:00 1st & last 12.5 NO Breath
S FR
1,000 7:03 PM 5 x 200 on 2:45 pull free B-3
P FR
200 7:18 PM 1 x 200 on 4:00 cool down
S FR

Meters
WORK STK
====== ======== ============================================= ==== ===
800 6:15 PM 1 x 800 on 10:30 free N/S fins
S FR
400 6:27 PM 8 x 50 on 1:00 25 drill, 25 kick stroke, fins
K STK
400 6:36 PM 8 x 50 on 1:00 fins & paddles sprints free
S FR
400 6:45 PM 8 x 50 on 1:30 4x 25 under h2o, 25 fast free
S FR
4x swim free, under water
400 6:58 PM 16 x 25 on 1:30 4x each stroke with dive
S IM
400 7:23 PM 1 x 400 on 6:30 pull free B-3
P FR
200 7:31 PM 1 x 200 on 4:00 cool down
S FR

Meters
WORK STK
====== ======== ====================================== ==== ===
1,000 6:15 PM 1 x 1000 on 30:00 Dryland: Par-course
L DRY
600 6:46 PM 3 x 200 on :20 krls free with fins
D FR
800 6:48 PM 8 x 100 on 1:30 pull free B-3 fast arm
P FR
600 7:01 PM 4 x 150 on 2:40 stroke swim fins
S STK
400 7:13 PM 8 x 50 on :55 kick stroke fins
K STK
900 7:22 PM 9 x 100 on 2:00 3fly/3back/3breast
S IM
200 7:41 PM 1 x 200 on 4:00 cool down
S FR

Meters
Time
====== ========
6:15 PM
750 6:45 PM
800 6:59 PM
800 7:11 PM
800
200
Set Description
WORK STK
============================================ ==== ===
1 on 30:00 Dryland: short Cords
P DRY
15 x 50 on :50 free every 5th 50 stroke fins
S FRM
4 x 200 on 2:40 free fins & paddles
P FR
8 x 100 on 1:45 free every 3rd 100 stroke
S FRM
every 4th 100 kick
7:26 PM 16 x 50 on :50 free every 4th 50 stroke
S FRM
7:41 PM 1 x 200 on 4:00 cool down
S FRM

Meters
Time
====== ========
6:15 PM
1,400 6:30 PM
400 6:56 PM
200 7:05 PM
200 7:12 PM
200 7:21 PM
7:25 PM
Set Description
WORK STK
================================================ ==== ===
1 on 15:00 Complete Stretching Routine
D DRY
1 x 1400 on 25:00 Minute Man Sets 50's
S FRM
8 x 50 on 1:00 drill stroke fins
D STK
1 x 200 on 6:00 free broken 50's 10/20/30 sec. R
S FRM
2 x 100 on 4:00 stroke broken 25's 10/20/30 Rest
S STK
1 x 200 on 4:00 free pull easy B-3
S FRM

Meters
WORK STK
====== ======== ======================================== ==== ===
L DRY
600 6:31 PM 1 x 600 on 8:30 400 free, 200 krls, fins
D FR
800 6:41 PM 1 x 800 on 12:30 kick with fins
K FRM
800 6:55 PM 1 x 800 on 13:30 pull free B-3 fast
P FR
600 7:10 PM 6 x 100 on 1:45 (~50) free/stroke fast
S STK
200 7:22 PM 1 x 200 on 3:00 cool down
S FRM

Meters
WORK STK
====== ======== ============================================== ==== ===
Pre Competition Warm-up:
400 6:15 PM 1 x 400 on 5:30 free,fins every 12.5 fast
S FR
400 6:22 PM 4 x 100 on 1:40 free swim, pace 400's
S FR
200 6:30 PM 4 x 50 on 1:20 swim stroke pace 200's
S STK
300 6:37 PM 1 x 300 on 6:30 kick, every 12.5 fast
K FRM
400 6:45 PM 8 x 50 on 1:15 drill/swim stroke builds
D STK
300 6:56 PM 12 x 25 on 1:30 with dive sprints
S FRM
2x 20m, 2x15m sprints, all the rest easy free
400 7:15 PM 1 x 400 on 6:30 pull free B-3 nice & easy
P FR

Meters
Time
====== ========
6:15 PM
1,000 6:25 PM
800 6:41 PM
1,000 6:58 PM
800 7:13 PM
300 7:28 PM
200 7:34 PM
7:38 PM
Set Description
WORK STK
============================================= ==== ===
1 on 10:00 Seniors Team Meeting
M
1 x 1000 on 15:00 free swim fins
S FR
4 x 200 on 4:00 kick stroke fins
K STK
1 x 1000 on 13:30 pull free, Paddles B-3 fast
P FR
16 x 50 on :50 free Odds IM order swim
S IM
12 x 25 on :25 free Evens IM order swim
S IM
S FR

Meters
WORK STK
====== ======== ========================================== ==== ===
1,000 6:15 PM 1 x 1000 on 20:00 Par-Course, 3x35 sit-ups
L DRY
900 6:36 PM 12 x 75 on 1:30 free every 3rd 75 3/4 IM
S IM
600 6:55 PM 12 x 50 on 1:00 kick on side fins, stroke
K STK
600 7:08 PM 12 x 50 on 1:00 free, stroke fast
S IM
500 7:21 PM 1 x 500 on 7:30 super 500 free fins
S BR
1st Half - 25,25,50,75,25,50 pace
2nd half - 50,25,75,50,25,25 fast
25's on :30, 50's on :50, 75's on 1:20
200 7:30 PM 1 x 200 on 4:00 cool down
S FR

Meters
WORK STK
====== ======== ================================================= ==== ===
1,400 6:15 PM 1 x 1400 on 26:00 Minute man set with fins
S FRM
D STK
400 6:47 PM 8 x 50 on 4:00 Anaerobic swim with dive
S STK
4x main stroke, 4x freestyle, by gruop and timed
800 7:20 PM 8 x 100 on 1:30 pull free Breathing every 3
P FR
200 7:33 PM 1 x 200 on 4:00 cool down
S FRM

Meters
Time
====== ========
6:15 PM
800 6:30 PM
800 6:44 PM
400 7:01 PM
800 7:09 PM
400 7:22 PM
200 7:29 PM
7:33 PM
Set Description
WORK STK
============================================= ==== ===
1 on 15:00 stretching
D DRY
1 x 800 on 12:30 400 IM drill, 400 free, fins
D IM
8 x 100 on 2:00 50kick/50swim, 2 each stroke
D IM
4 x 100 on 1:45 stroke swim desc. 1-4
S STK
4 x 200 on 2:50 pull free, Beath every-3 fast
P FR
8 x 50 on :45 swim free fast
S FR
S FR

Meters
WORK STK
====== ======== ============================================= ==== ===
400 6:15 PM 1 x 400 on 7:30 swim free fins
S FR
500 6:24 PM 5 x 100 on 1:30 free, good technique
S FR
400 6:33 PM 8 x 50 on 1:10 4x free, 4x stroke (~25)D/Pace
D STK
250 6:44 PM 10 x 25 on :35 free/stroke, 2x hard/1x easy
S FRM
200 6:51 PM 8 x 25 on 1:30 15m fast, 10 easy with dive
S FRM
4x stroke, 4x chioce, Good starts
200 7:04 PM 1 x 200 on 4:00 cool down
S FRM

Meters
WORK STK
====== ======== ========================================== ==== ===
1,000 6:15 PM 1 x 1000 on 20:00 Par-course, 3x35 sit-ups
D DRY
400 6:36 PM 1 x 400 on 5:30 swim free with fins B-3
S FR
600 6:43 PM 8 x 75 on 1:15 kick,drill,swim stroke
D STK
200 6:54 PM 8 x 25 on :35 under water, fins
D FRM
400 7:00 PM 8 x 50 on :40 free swim fins
S FR
300 7:07 PM 12 x 25 on :45 fly technique and drill
D FLY
1,000 7:17 PM 10 x 100 on 1:30 pull free B-3 fast
P FR
200 7:33 PM 1 x 200 on 3:30 cool down
S FRM

Meters
WORK STK
====== ======== ========================================== ==== ===
1,200 6:15 PM 6 x 200 on 3:00 (~50) swim,kick,swim,drill
D FRM
1,500 6:34 PM 15 x 100 on 1:55 kick stroke fins
K STK
P FR
1,000 7:27 PM 20 x 50 on 1:00 (~25) kick/swim sprints
D FRM
Workout #342 - Sunday, 25 March 2012

Meters
WORK STK
====== ======== ========================================= ==== ===
L DRY
750 6:36 PM 3 x 250 on 4:00 swim,kick,pull , free
D FR
2,000 6:49 PM 8 x 250 on 3:15 free fins and paddles
S FR
400 7:16 PM 8 x 50 on 1:00 stroke hard and fast
K STK
400 7:25 PM 8 x 50 on :50 pull choice
P FRM
500 7:33 PM 5 x 100 on 1:30 IM swim with fins fast
S IM
200 7:42 PM 1 x 200 on 4:00 cool down
S FRM
Workout #346 - Monday, 26 March 2012

Meters
WORK STK
====== ======== ================================================= ==== ===
1,000 6:15 PM 1 x 1000 on 15:00 200drill,200kick,200pull,400RIM
D FRM
300 6:31 PM 12 x 25 on :30 NO Breathers free
S FR
1,050 6:38 PM 7 x 150 on 2:15 swim free B-3/4
S FR
700 6:55 PM 7 x 100 on 1:40 kick with fins fly
K FLY
1,000 7:08 PM 20 x 50 on 1:00 (~50) back/breast swim fast
S FRM
200 7:29 PM 1 x 200 on 3:00 cool down
S FRM
Workout #350 - Tuesday, 27 March 2012

Meters
WORK STK
====== ======== ============================================ ==== ===
L DRY
1,500 6:36 PM 15 x 100 on 1:30 swim free B-3 fast turn
S FR
800 7:00 PM 1 x 800 on 12:30 pull choice
P FRM
900 7:14 PM 1 x 900 on 13:30 (~300) free,back,fly
K FRM
500 7:29 PM 5 x 100 on 1:45 odd: fly, even: back; breast
S FRM
200 7:39 PM 1 x 200 on 3:00 cool down
S FR
Workout #354 - Wednesday, 28 March 2012

Meters
WORK STK
====== ======== ============================================= ==== ===
600 6:15 PM 6 x 100 on 1:50 Rev IM swim
S IM
750 6:27 PM 15 x 50 on 1:00 odd: stroke, even: free
S FRM
900 6:43 PM 9 x 100 on 1:50 kick fly, breast (~50)
K FRM
800 7:01 PM 1 x 800 on 12:30 pull free B-3/5/7/9 fast arm
P FR
200 7:15 PM 1 x 200 on 4:00 cool down
S FRM
Workout #358 - Saturday, 31 March 2012

Meters
Time
Set Description
WORK STK
====== ========
================================================= ==== ===
1,500 6:15 PM
1 x 1500 on 25:00 700swim,400IM kick, 400IM drill
D IM
S FR
{6 x 50 on 1:00 (~25) fly/back swim
S FRM
{1 x 300 on 3:50 free swim fins
S FR
{6 x 50 on 1:00 (~25) breast/free
S FRM
{1 x 300 on 3:40 free swim fast fins
S FR
400 7:06 PM
16 x 25 on :30 variables free @4th stroke fast
S FRM
200 7:15 PM
S FR
7:19 PM

Meters
Time
====== ========
6:15 PM
400 6:35 PM
1,600 6:45 PM
400 7:10 PM
600 7:17 PM
600 7:33 PM
7:44 PM
Set Description
WORK STK
============================================ ==== ===
1 on 20:00 Dryland: Medicine Ball
L DRY
1 x 400 on 8:30 200 swim, 200 drills
D FRM
4 x 400 on 6:00 2xpull, 2x swim
P FR
1 x 400 on 6:00 kick fins (~50) fly/back
K FRM
3 x 200 on 5:00 IM broken 50's :10 sec. Rest
S IM
6 x 100 on 1:45 3x back fins,3x breast
S FRM

Meters
WORK STK
====== ======== =============================================== ==== ===
1,400 6:15 PM 1 x 1400 on 25:00 Minute Man Set with fins
S FRM
D STK
600 6:50 PM 3 x 200 on 4:00 stroke broken 50's :10 Sec Rest
S STK
800 7:03 PM 8 x 100 on 1:30 pull free B-3/5
P FR
100 7:16 PM 1 x 100 on 2:00 cool down
S FRM

Meters
Time
Set Description
WORK STK
====== ========
=================================== ==== ===
500 6:15 PM
S FR
400 6:24 PM
8 x 50 on 1:00 (~25) fly/free fins
S FR
2,000 6:33 PM 4x{2 x 25 on :30 under water swim fins
S FR
{1 x 200 on 2:45 IM swim fins
S IM
{1 x 150 on 2:00 swim free fins
S FR
{1 x 100 on 1:50 kick free fast
K FR
1,200 7:05 PM 4x{2 x 75 on 1:05 free swim fast fins
S FR
{2 x 50 on 1:00 25 back/25 breast
S FRM
{2 x 25 on :30 fly swim fast
S FLY
200 7:27 PM
S FR
7:31 PM

Meters
Time
Set Description
WORK STK
====== ========
========================================= ==== ===
800 6:15 PM
1 x 800 on 12:00 swim free with fins
S FR
1,800 6:28 PM 3x{1 x 400 on 6:30 kick free fast with fins
K FR
{1 x 200 on 3:30 drills stroke fins
D STK
400 6:59 PM
8 x 50 on :50 Builds free/stroke (~50)
S FRM
500 7:07 PM
1 x 500 on 7:30 pull back/breast (~100)
P FRM
250 7:16 PM
10 x 25 on :30 kick sprint free
K FR
250 7:22 PM
10 x 25 on :30 NO Breathers fly/free fins
S FRM
200 7:28 PM
S FR
7:32 PM

Meters
WORK STK
====== ======== =========================================== ==== ===
800 6:15 PM 1 x 800 on 12:30 swim free N/S fins
S FR
600 6:29 PM 8 x 75 on 1:30 stroke (~25) kick,drill,swim
D STK
2,450 6:42 PM 7 x 350 on 6:30 IM ~150/100/75/25) swim
S IM
200 7:29 PM 1 x 200 on 4:00 cool down
S FRM

Meters
Time
Set Description
WORK STK
====== ========
======================================= ==== ===
800 6:15 PM
S FR
800 6:26 PM
8 x 100 on 1:40 IM swim fins
S IM
2,100 6:41 PM 1x{3 x 400 on 7:30 (~100) stroke/free fins
S FRM
{6 x 50 on 1:00 kick with fins stroke
K STK
{6 x 100 on 1:40 stroke swim fast fins
S STK
200 7:21 PM
S FR
7:25 PM

Meters
WORK STK
====== ======== ============================================= ==== ===
1,400 6:15 PM 1 x 1400 on 25:00 Minute man sets fins
S FRM
400 6:41 PM 8 x 50 on 1:15 stroke drill fins
D STK
600 6:52 PM 3 x 200 on 6:00 stroke broken 50's, fast 100%
S STK
Rest :10/:20:30 sec.
400 7:11 PM 1 x 400 on 8:00 cool down
S FR

Meters
WORK STK
====== ======== =========================================== ==== ===
900 6:15 PM 1 x 900 on 15:00 (~25) swim,kick,pull free
D FR
500 6:31 PM 5 x 100 on 1:40 IM swim
S IM
500 6:41 PM 5 x 100 on 2:00 1st & last 12.5 under water
S FR
500 6:52 PM 5 x 100 on 2:00 1st & last 12.5 NO Breath
S FR
1,000 7:03 PM 5 x 200 on 2:45 pull free B-3
P FR
200 7:18 PM 1 x 200 on 4:00 cool down
S FR

Meters
WORK STK
====== ======== ============================================= ==== ===
800 6:15 PM 1 x 800 on 10:30 free N/S fins
S FR
400 6:27 PM 8 x 50 on 1:00 25 drill, 25 kick stroke, fins
K STK
400 6:36 PM 8 x 50 on 1:00 fins & paddles sprints free
S FR
400 6:45 PM 8 x 50 on 1:30 4x 25 under h2o, 25 fast free
S FR
4x swim free, under water
400 6:58 PM 16 x 25 on 1:30 4x each stroke with dive
S IM
400 7:23 PM 1 x 400 on 6:30 pull free B-3
P FR
200 7:31 PM 1 x 200 on 4:00 cool down
S FR

Meters
WORK STK
====== ======== ====================================== ==== ===
L DRY
600 6:46 PM 3 x 200 on :20 krls free with fins
D FR
800 6:48 PM 8 x 100 on 1:30 pull free B-3 fast arm
P FR
600 7:01 PM 4 x 150 on 2:40 stroke swim fins
S STK
400 7:13 PM 8 x 50 on :55 kick stroke fins
K STK
900 7:22 PM 9 x 100 on 2:00 3fly/3back/3breast
S IM
200 7:41 PM 1 x 200 on 4:00 cool down
S FR

Meters
Time
====== ========
6:15 PM
750 6:45 PM
800 6:59 PM
800 7:11 PM
800
200
Set Description
WORK STK
============================================ ==== ===
1 on 30:00 Dryland: short Cords
P DRY
15 x 50 on :50 free every 5th 50 stroke fins
S FRM
P FR
8 x 100 on 1:45 free every 3rd 100 stroke
S FRM
every 4th 100 kick
7:26 PM 16 x 50 on :50 free every 4th 50 stroke
S FRM
7:41 PM 1 x 200 on 4:00 cool down
S FRM

Meters
Time
====== ========
6:15 PM
1,400 6:30 PM
400 6:56 PM
200 7:05 PM
200 7:12 PM
200 7:21 PM
7:25 PM
Set Description
WORK STK
================================================ ==== ===
1 on 15:00 Complete Stretching Routine
D DRY
1 x 1400 on 25:00 Minute Man Sets 50's
S FRM
8 x 50 on 1:00 drill stroke fins
D STK
1 x 200 on 6:00 free broken 50's 10/20/30 sec. R
S FRM
2 x 100 on 4:00 stroke broken 25's 10/20/30 Rest
S STK
1 x 200 on 4:00 free pull easy B-3
S FRM

Meters
WORK STK
====== ======== ======================================== ==== ===
L DRY
600 6:31 PM 1 x 600 on 8:30 400 free, 200 krls, fins
D FR
800 6:41 PM 1 x 800 on 12:30 kick with fins
K FRM
800 6:55 PM 1 x 800 on 13:30 pull free B-3 fast
P FR
600 7:10 PM 6 x 100 on 1:45 (~50) free/stroke fast
S STK
200 7:22 PM 1 x 200 on 3:00 cool down
S FRM

Meters
WORK STK
====== ======== ============================================== ==== ===
Pre Competition Warm-up:
400 6:15 PM 1 x 400 on 5:30 free,fins every 12.5 fast
S FR
400 6:22 PM 4 x 100 on 1:40 free swim, pace 400's
S FR
200 6:30 PM 4 x 50 on 1:20 swim stroke pace 200's
S STK
300 6:37 PM 1 x 300 on 6:30 kick, every 12.5 fast
K FRM
400 6:45 PM 8 x 50 on 1:15 drill/swim stroke builds
D STK
S FRM
2x 20m, 2x15m sprints, all the rest easy free
400 7:15 PM 1 x 400 on 6:30 pull free B-3 nice & easy
P FR

Meters
Time
====== ========
6:15 PM
1,000 6:25 PM
800 6:41 PM
1,000 6:58 PM
800 7:13 PM
300 7:28 PM
200 7:34 PM
7:38 PM
Set Description
WORK STK
============================================= ==== ===
1 on 10:00 Seniors Team Meeting
M
S FR
K STK
1 x 1000 on 13:30 pull free, Paddles B-3 fast
P FR
16 x 50 on :50 free Odds IM order swim
S IM
12 x 25 on :25 free Evens IM order swim
S IM
S FR

Meters
WORK STK
====== ======== ========================================== ==== ===
1,000 6:15 PM 1 x 1000 on 20:00 Par-Course, 3x35 sit-ups
L DRY
900 6:36 PM 12 x 75 on 1:30 free every 3rd 75 3/4 IM
S IM
600 6:55 PM 12 x 50 on 1:00 kick on side fins, stroke
K STK
600 7:08 PM 12 x 50 on 1:00 free, stroke fast
S IM
500 7:21 PM 1 x 500 on 7:30 super 500 free fins
S BR
1st Half - 25,25,50,75,25,50 pace
2nd half - 50,25,75,50,25,25 fast
25's on :30, 50's on :50, 75's on 1:20
200 7:30 PM 1 x 200 on 4:00 cool down
S FR

Meters
WORK STK
====== ======== ================================================= ==== ===
1,400 6:15 PM 1 x 1400 on 26:00 Minute man set with fins
S FRM
D STK
400 6:47 PM 8 x 50 on 4:00 Anaerobic swim with dive
S STK
4x main stroke, 4x freestyle, by gruop and timed
800 7:20 PM 8 x 100 on 1:30 pull free Breathing every 3
P FR
200 7:33 PM 1 x 200 on 4:00 cool down
S FRM

Meters
Time
====== ========
6:15 PM
800 6:30 PM
800 6:44 PM
400 7:01 PM
800 7:09 PM
400 7:22 PM
200 7:29 PM
7:33 PM
Set Description
WORK STK
============================================= ==== ===
1 on 15:00 stretching
D DRY
1 x 800 on 12:30 400 IM drill, 400 free, fins
D IM
8 x 100 on 2:00 50kick/50swim, 2 each stroke
D IM
4 x 100 on 1:45 stroke swim desc. 1-4
S STK
4 x 200 on 2:50 pull free, Beath every-3 fast
P FR
8 x 50 on :45 swim free fast
S FR
S FR

Meters
WORK STK
====== ======== ============================================= ==== ===
S FR
500 6:24 PM 5 x 100 on 1:30 free, good technique
S FR
400 6:33 PM 8 x 50 on 1:10 4x free, 4x stroke (~25)D/Pace
D STK
S FRM
200 6:51 PM 8 x 25 on 1:30 15m fast, 10 easy with dive
S FRM
4x stroke, 4x chioce, Good starts
200 7:04 PM 1 x 200 on 4:00 cool down
S FRM

Meters
WORK STK
====== ======== ========================================== ==== ===
1,000 6:15 PM 1 x 1000 on 20:00 Par-course, 3x35 sit-ups
D DRY
400 6:36 PM 1 x 400 on 5:30 swim free with fins B-3
S FR
600 6:43 PM 8 x 75 on 1:15 kick,drill,swim stroke
D STK
200 6:54 PM 8 x 25 on :35 under water, fins
D FRM
400 7:00 PM 8 x 50 on :40 free swim fins
S FR
300 7:07 PM 12 x 25 on :45 fly technique and drill
D FLY
P FR
200 7:33 PM 1 x 200 on 3:30 cool down
S FRM

Meters
WORK STK
====== ======== ========================================== ==== ===
800 6:15 PM 4 x 200 on 3:00 (~50) swim,kick,swim,drill
D FRM
1,500 6:28 PM 15 x 100 on 1:55 kick stroke fins
K STK
P FR
1,000 7:16 PM 20 x 50 on 1:00 (~25) kick/swim sprints
D FRM

Meters
WORK STK
====== ======== ======================================================= ==== ===
S FR
1,000 6:23 PM 20 x 50 on 1:00 (~25) 5x each stroke
D IM
drills/builds
600 6:44 PM 12 x 50 on 1:10 3x each stroke
D IM
#1 kick, #2 builds, #3 sprints
2,000 6:59 PM 8 x 250 on 5:00 2 hard; 1 reverse IM
S IM
100fly/50back/25breast/75free, 25fly/75back/100br/50fr
200 7:40 PM 1 x 200 on 4:00 cool down
S FRM
Workout #450 - Tuesday, 01 May 2012

Meters
WORK STK
====== ======== ================================================ ==== ===
S FR
1,200 6:24 PM 12 x 100 on 1:20 swim free fins & paddles
P FR
400 6:41 PM 4 x 100 on 2:30 free, 25hard/75mod, 50hard/50mod
S FR
75hard/25mod, 100 sprints
400 6:52 PM 1 x 400 on 7:30 kick/drills IM (~25)
D IM
800 7:01 PM 16 x 50 on 1:00 stroke (~25) drills/builds
D STK
600 7:18 PM 6 x 100 on 1:45 stroke 75hard/25moderate
S STK
200 7:30 PM 1 x 200 on 4:00 cool down
S FR
Workout #454 - Wednesday, 02 May 2012

Meters
Time
Set Description
WORK STK
====== ========
================================================ ==== ===
1,000 6:15 PM
1 x 1000 on 20:00 Par-course, 3x35 sit-ups
D DRY
1,400 6:36 PM
1 x 1400 on 25:00 Minute Man set 50's
D FRM
900 7:02 PM 1x{1 x 200 on 4:00 broken 25's :5 sec. rest strk
S STK
{1 x 200 on 4:00 broken 50's :10 sec. rest stroke
S STK
{1 x 200 on 4:00 broken 100's :15 sec. rest strk
S STK
{1 x 200 on 4:00 broken (75/50/25) 20's rest free
S FR
{1 x 100 on 3:00 easy after broken swim
S FRM
700 7:22 PM
7 x 100 on 1:20 free fins & paddles fast
P FR
200 7:33 PM
S FRM
7:37 PM
Workout #458 - Saturday, 05 May 2012

Meters
Time
Set Description
WORK STK
====== ========
========================================= ==== ===
800 6:15 PM
1 x 800 on 15:00 Par-Course, 3x35 sit-ups
D DRY
500 6:31 PM
2 x 250 on 4:30 swim, drill free fins
D FR
900 6:41 PM
K STK
800 7:00 PM 1x{1 x 400 on 7:30 IM drill fins
S IM
{4 x 100 on 1:45 Rev. IM swim
S IM
900 7:16 PM
6 x 150 on 2:20 pull free B-3/4
P FR
300 7:31 PM
6 x 50 on 1:00 evens stroke fast
S STK
200 7:38 PM
S FR
7:42 PM
Workout #462 - Sunday, 06 May 2012

Meters
Time
====== ========
6:15 PM
600 6:30 PM
500 6:40 PM
1,000 6:49 PM
1,000 7:04 PM
144 7:24 PM
200 7:37 PM
7:41 PM
Set Description
WORK STK
========================================= ==== ===
1 on 15:00 stretching routine
D DRY
1 x 600 on 8:30 swim,kick,pull free
D FR
4 x 125 on 2:00 kick with fins
K FRM
P FR
20 x 50 on :55 Odds easy, evens fast free
S FRM
12 x 12 on 1:00 IM order turns
D FRM
S FR
Workout #466 - Monday, 07 May 2012

Meters
WORK STK
====== ======== ========================================= ==== ===
600 6:15 PM 1 x 600 on 15:00 Par-course, 3x25 sit-ups
D DRY
1,400 6:31 PM 1 x 1400 on 25:00 minute man set 50's
S FRM
D STK
400 7:02 PM 2 x 200 on 6:00 broken 50's :10 sec. rest
S FRM
200 7:15 PM 2 x 100 on 4:00 broken 25's 10 sec. rest
S STK
200 7:24 PM 1 x 200 on 4:00 Medley Relay swim by team
S IM
200 7:29 PM 1 x 200 on 4:00 cool down
S FR

Meters
Time
====== ========
6:15 PM
750 6:30 PM
250 6:40 PM
200 6:47 PM
200 6:52 PM
200 6:58 PM
150 7:05 PM
200 7:15 PM
200 7:22 PM
7:26 PM
Set Description
WORK STK
========================================== ==== ===
1 on 15:00 stretching/ 2 days b4 ARegional
D DRY
D FR
5 x 50 on 1:10 stroke kick
K STK
1 x 200 on 4:00 IM drill
D IM
4 x 50 on 1:05 Ideal stroke
S STK
8 x 25 on :40 under water swim fins
D FRM
6 x 25 on 1:30 with dive sprints
S FRM
8 x 25 on :45 practice: finish and turns
D FRM
1 x 200 on 4:00 drill stroke/cool down
D FRM

Meters
WORK STK
====== ======== ================================================ ==== ===
Pre-Meet Warm-up: A Regional Swim Championships
400 6:15 PM 1 x 400 on 8:30 swim, drills free
D FR
400 6:25 PM 4 x 100 on 1:40 free pace 400's B-3
S FR
200 6:33 PM 4 x 50 on 1:20 stroke pace 200's
S STK
400 6:40 PM 8 x 50 on 1:15 drill/swim buils IM order
D IM
150 6:51 PM 6 x 25 on 1:30 15m sprints, 10m easy dive
S FRM
200 7:01 PM 8 x 25 on 1:00 practice Turns, finishes
D FRM
400 7:10 PM 1 x 400 on 8:00 nice & easy technique free B-3
S FR

Meters
Time
====== ========
400
2,400
6:15 PM
6:22 PM
1,200
200
6:54 PM
7:19 PM
7:23 PM
Set Description
WORK STK
================================================ ==== ===
12 Days Before 2012 National Championships
1 x 400 on 5:30 swim free with fins B-3/5
S FR
1x{6 x 200 on 2:40 free fins & paddles B-3/5
P FR
{4 x 200 on 2:30 free fins & paddles B-3/7
P FR
{2 x 200 on 2:20 free fins & paddles B-3/9
P FR
12 x 100 on 2:00 IM order, (25/25/50) K/D/builds
D IM
S FRM

Meters
Time
Set Description
WORK STK
====== ========
=============================================== ==== ===
800 6:15 PM
1 x 800 on 15:00 Par-course, 3x35 sit-ups
D DRY
400 6:31 PM
1 x 400 on 5:30 swim free fins B-3
S FR
800 6:38 PM 1x{5 x 100 on 1:20 swim free fins & paddles
P FR
{3 x 100 on 1:15 swim free fins & paddles
P FR
400 6:50 PM
1 x 400 on 8:00 broken 50's 10 sec Rest fr kick
K FR
400 6:59 PM
1 x 400 on :15 IM order kick
K IM
600 7:01 PM
8 x 75 on 1:30 kick,drill,swim IM order
D IM
200 7:14 PM
1 x 200 on 6:00 broken 50's stroke 10 sec. Rest
S STK
100 7:21 PM
1 x 100 on 4:00 broken 25's 10 sec. rest stroke
S STK
200 7:26 PM
S FR
7:30 PM

Meters
Time
Set Description
WORK STK
====== ========
=============================================== ==== ===
6:15 PM
1 on 15:00 Dryland: Medicien Ball
L DRY
1,400 6:30 PM
1 x 1400 on 25:00 Minute man sets
S FRM
400 6:56 PM
8 x 50 on 1:00 4x Im order drill, 4x stroke dri
D FRM
300 7:05 PM 1x{1 x 200 on 6:00 free broken (~75/50/50/25)
S FR
{1 x 100 on 4:00 stroke broken 25's 10 sec. rest
S STK
200 7:16 PM
D FRM
7:20 PM

Meters
WORK STK
====== ======== ============================================== ==== ===
11 days before Nationals with Robin's Swim
D FR
3,000 6:22 PM 30 x 100 on 1:30 Robin's Swim for a Cause free
P FR
400 7:08 PM 1 x 400 on 8:30 breast 2kick, 1pull
D BR
200 7:18 PM 1 x 200 on 4:00 cool down
S FR

Meters
WORK STK
====== ======== ================================================= ==== ===
9 Days Before 2012 National Championships Jeddah
6:15 PM 1 on 15:00 Complete Stretching Routine
D DRY
800 6:30 PM 1 x 800 on 12:30 IM drill, (~50) fins
D IM
400 6:44 PM 4 x 100 on 2:00 IM swim
S IM
400 6:53 PM 4 x 100 on 2:00 12.5 under H2O, swim free
D FR
400 7:02 PM 4 x 100 on 2:00 12.5 sprints, free swim
D FR
200 7:11 PM 1 x 200 on 4:00 kick stroke
K STK
150 7:16 PM 6 x 25 on 1:30 3x stroke, 3x choice, sprints
S FRM
200 7:26 PM 1 x 200 on 4:00 cool down
D FR

Meters
Time
====== ========
600
600
600
6:15 PM
6:25 PM
6:41 PM
200
150
200
6:52
6:57
7:07
7:11
PM
PM
PM
PM
Set Description
WORK STK
======================================== ==== ===
5 Days before Nationals
1 x 600 on 9:00 swim free, fins
D FR
12 x 50 on 1:15 IM order drill
D IM
1x{1 x 50 on 1:00 free drill
S FR
{3 x 50 on :50 swim free
S FR
{1 x 50 on 1:00 free drill
S FR
{3 x 50 on :45 swim free
S FR
{1 x 50 on 1:00 free drill
S FR
{3 x 50 on :40 swim free fast
S FR
8 x 25 on :30 variables @ 4th stroke
S IM
6 x 25 on 1:30 3xstrk,3xchoice with dive
S FRM
S FR

Meters
WORK STK
====== ======== ======================================== ==== ===
4 Dyas before Nationals
6:15 PM 1 on 15:00 stretching drills
D DRY
S FR
500 6:39 PM 5 x 100 on 2:00 free (~25) DB/KB fins
D FR
500 6:50 PM 5 x 100 on 2:00 stroke (~25) DB/KB, fins
D STK
200 7:01 PM 2 x 100 on 1:45 (~25/75) free/stroke
S FRM
200 7:06 PM 2 x 100 on 4:00 broken 25's 10 sec Rest
S FRM
stroke/free with dive
150 7:15 PM 6 x 25 on 1:30 15m fast, 10m easy
S FRM
200 7:25 PM 1 x 200 on 4:00 cool down
D FRM

Meters
WORK STK
====== ======== ======================================== ==== ===
800 6:15 PM 1 x 800 on 14:50 free fins last 200 fast
S FR
400 6:31 PM 1 x 400 on 7:30 kick stroke fins
K STK
300 6:40 PM 1 x 300 on 5:30 pull free
P FR
D STK
100 6:52 PM 4 x 25 on :30 variables 4th stroke fast
S FRM
150 6:55 PM 3 x 50 on 1:15 pace choice
S FRM
S FRM
200 7:04 PM 1 x 200 on 4:00 cool down
S FR

Meters
WORK STK
====== ======== ======================================================= ==== ===
S FR
400 6:23 PM 4 x 100 on 1:45 free swim pace 400's good effort
S FR
400 6:31 PM 8 x 50 on 1:15 4xfree, 4xstroke, (~25)D/pace
D FRM
S FRM
90 6:50 PM 6 x 15 on 1:30 Practice starts choice
D FRM
200 7:00 PM 1 x 200 on 2:00 cool down
S FR
goodluck! to the dysl National swimmers May 24-25 2012

Meters
Time
Set Description
WORK STK
====== ========
================================ ==== ===
500 6:15 PM
1 x 500 on 7:30 swim chioce
D FRM
2,400 6:24 PM
6 x 400 on 5:30 free fins
S FR
400 6:58 PM
1 x 400 on 7:30 drills choice
D FRM
S FR
{10 x 50 on 1:00 stroke swim fins
S STK
200 7:28 PM
S FR
7:32 PM

Meters
WORK STK
====== ======== ============================================== ==== ===
800 6:15 PM 1 x 800 on 14:00 400swim,200kick,200drill
D FR
200 6:30 PM 4 x 50 on 1:00 fly kick on back
K FLY
200 6:35 PM 4 x 50 on 1:00 fly kick, breast pull
K FLY
200 6:40 PM 4 x 50 on 1:00 fly drill 1-arm
D FLY
200 6:45 PM 4 x 50 on 1:00 fly drill 2,2,2
D FLY
200 6:50 PM 4 x 50 on 1:00 fly sculling
D FLY
300 6:55 PM 12 x 25 on :45 fly swim fast
S FLY
800 7:05 PM 16 x 50 on 1:00 pull free
P FR
400 7:22 PM 16 x 25 on :30 variables free 4th free sprints
S FR
200 7:31 PM 1 x 200 on 4:00 cool down
S FRM

Meters
WORK STK
====== ======== ========================================= ==== ===
800 6:15 PM 1 x 800 on 13:30 400swim,200kick,200pull
D FR
600 6:30 PM 12 x 50 on 1:00 back kick fins
K BK
600 6:43 PM 12 x 50 on 1:00 back drill 1-arm
D BK
300 6:56 PM 12 x 25 on :40 back swim fast
S BK
900 7:05 PM 9 x 100 on 1:30 free fins & paddles B-3/5
P FR
200 7:20 PM 1 x 200 on 4:00 cool down
S FRM

Meters
WORK STK
====== ======== ====================================== ==== ===
800 6:15 PM 1 x 800 on 14:00 Rev Im drill
D IM
800 6:30 PM 4 x 200 on 4:00 IM order kick
K IM
800 6:47 PM 8 x 100 on 2:00 IM drill
D IM
1,000 7:04 PM 5 x 200 on 3:30 IM swim (~75/50/50/25)
S IM
200 7:23 PM 8 x 25 on :45 IM order swim build
S IM
200 7:30 PM 1 x 200 on 4:00 cool down
S FR
Workout #530 - Sunday, 03 June 2012

Meters
WORK STK
====== ======== ============================================== ==== ===
800 6:15 PM 1 x 800 on 13:30 400swim,200kick,200drill free
D FR
1,000 6:30 PM 5 x 200 on 3:30 100kick,100drill back
K BK
1,000 6:49 PM 5 x 200 on 3:30 100drill,100swim back
D BK
800 7:08 PM 16 x 50 on :45 free fins & paddles
P FR
400 7:21 PM 16 x 25 on :30 variables back, @4th 25 fast
S BK
200 7:30 PM 1 x 200 on 4:00 cool down
S FRM
Workout #531 - Saturday, 02 June 2012

Meters
WORK STK
====== ======== ============================================== ==== ===
Training Cancel because of Dusty : All Groups
3:30 PM 0 Meters
Workout #535 - Wednesday, 06 June 2012

Meters
Time
Set Description
WORK STK
====== ========
======================================= ==== ===
400 6:15 PM
1 x 400 on 5:30 swim free fins B-3
S FR
400 6:22 PM
4 x 100 on 2:00 stroke (~25) D/B/k/B
D STK
600 6:31 PM 1x{12 x 25 on :30 stroke swim fast
S STK
{8 x 25 on :30 free swim fast
S FR
{4 x 25 on :30 Odd easy, evens Max
S FRM
1min Rest after sets
400 6:44 PM
1 x 400 on 5:30 pull free/back
P FRM
800 6:51 PM
1 x 800 on 14:00 IM bands (~50)
P IM
400 7:06 PM
16 x 25 on :30 Odd: free, Evens: stroke
S FRM
250 7:15 PM
5 x 50 on 1:00 kick free fins fast
K FR
500 7:21 PM
5 x 100 on 2:00 kick fins Choice
K FRM
200 7:32 PM
S FR
7:36 PM

Meters
WORK STK
====== ======== ==================================== ==== ===
400 6:15 PM 1 x 400 on 6:30 swim choice, fins
S FR
1,000 6:23 PM 10 x 100 on 1:30 free swim with fins
S FR
800 6:39 PM 4 x 200 on 3:30 back swim with fins
S BK
200 6:54 PM 1 x 200 on 3:30 (~25) kick,drill fly
D FLY
500 6:59 PM 20 x 25 on :35 build-up swim stroke
S STK
200 7:12 PM 1 x 200 on 3:30 IM (~25) kick,drill
D IM
1,000 7:17 PM 10 x 100 on 1:20 free fins & paddles
P FR
100 7:32 PM 1 x 100 on 2:00 cool down
S FR
Workout #543 - Monday, 11 June 2012

Meters
WORK STK
====== ======== ================================================ ==== ===
400 6:15 PM 1 x 400 on 5:30 swim free fins B-3/5
S FR
2,000 6:22 PM 40 x 50 on :45 swim free with fins & paddles
P FR
600 6:53 PM 8 x 75 on 1:20 (~25) Bu/Ba/fr, fins
S IM
900 7:05 PM 12 x 75 on 1:30 (~50/25) drill,kick,3x Bu/1kick,
D IM
3x ba/1kick, 3x Br/1kick, with fins, Br No fins
200 7:24 PM 1 x 200 on 4:00 cool down
S FR
Workout #547 - Tuesday, 12 June 2012

Meters
WORK STK
====== ======== =========================================== ==== ===
400 6:15 PM 1 x 400 on 5:30 swim free, fins
S FR
600 6:22 PM 8 x 75 on 1:15 swim free, fins
S FR
1,200 6:33 PM 8 x 150 on 2:30 (~50) free/strk,free
S FRM
1,000 6:54 PM 20 x 50 on :35 3x, 1x 0n :45 free fast fins
S FR
800 7:07 PM 1 x 800 on 12:30 (~25) kick/drill stroke
D STK
400 7:21 PM 8 x 50 on 1:00 build-up swim stroke
S STK
200 7:30 PM 1 x 200 on 4:00 cool down
S FR

Meters
WORK STK
====== ======== =============================================== ==== ===
S FR
400 6:20 PM 4 x 100 on 2:00 drills krls free with fins
D FR
1,300 6:29 PM 13 x 100 on 1:30 5x/1:20 5x/ 1:15 3x/ free fins
S FR
400 6:50 PM 1 x 400 on 8:00 free broken 100's 10 sec rest
S FR
800 6:59 PM 2 x 400 on 8:30 IM S/K/P/S fins
D IM
600 7:17 PM 12 x 50 on 1:00 choice 4x build, 1x sprints
S FRM
100 7:30 PM 1 x 100 on 3:00 cool down
S FR

Meters
WORK STK
====== ======== ============================================== ==== ===
400 6:15 PM 1 x 400 on 6:30 swim choic with fins
D FRM
P FR
600 6:38 PM 3 x 200 on 2:35 free with fins & paddles
S FR
1,200 6:47 PM 12 x 100 on 2:00 stroke (~25/25/50) K/D/Builds
D STK
800 7:12 PM 16 x 50 on 1:00 swim choice
S FRM
100 7:29 PM 1 x 100 on 3:00 cool down
S FRM

Meters
WORK STK
====== ======== ======================================= ==== ===
2,500 6:15 PM 1 x 2500 on 45:00 par-course
L DRY
S FR
400 7:06 PM 1 x 400 on 7:30 IM (~25/25/50) K/D/swim
D IM
500 7:15 PM 20 x 25 on 1:00 IM order swim with dive
S IM
100 7:36 PM 1 x 100 on 3:00 cool down
S FRM

Meters
Time
Set Description
WORK STK
====== ========
============================================= ==== ===
400 6:15 PM
1 x 400 on 6:30 (~50) swim/sculling free fins
D FR
400 6:23 PM
8 x 50 on 1:00 (~25) Under/over fins
D FR
1,125 6:32 PM 1x{3 x 125 on 1:45 100free/25fly desc. 1-3
S FRM
{3 x 125 on 1:45 100free/25back desc. 1-3
S FRM
{3 x 125 on 1:45 100free/25breast desc. 1-3
S FRM
1,000 6:49 PM
10 x 100 on 1:40 kick with fins fast
K FRM
800 7:07 PM
1 x 800 on 14:30 pull free B-3/5 (~100)
P FR
200 7:23 PM
S FR
7:27 PM

Meters
WORK STK
====== ======== ==================================== ==== ===
400 6:15 PM 1 x 400 on 8:30 choice free fins
S FR
600 6:25 PM 12 x 50 on :45 swim free fins fast
S FR
P FR
400 7:06 PM 8 x 50 on 1:00 fly kick on back
K FLY
200 7:15 PM 8 x 25 on :30 free/stroke with dive
S FRM
100 7:20 PM 1 x 100 on 3:00 cool down
S FR

Meters
WORK STK
====== ======== =========================================== ==== ===
1,000 6:15 PM 1 x 1000 on 15:00 (~200) Ch/D/K/P/Sc
D FRM
600 6:31 PM 3 x 200 on 3:30 (~200) back/brst/fly, drill
D FRM
800 6:43 PM 8 x 100 on 1:45 IM swim fins
S IM
600 6:58 PM 8 x 75 on 2:00 free, Odd:15 press-ups
S FR
Evens: 25 crunches
400 7:15 PM 16 x 25 on :40 variables @4th stroke fast
S FRM
200 7:27 PM 1 x 200 on 4:00 cool down
S FR

Meters
Time
Set Description
WORK STK
====== ========
========================================= ==== ===
500 6:15 PM
1 x 500 on 7:30 swim free B-3/5/7/9 (~50)
S FR
800 6:24 PM
8 x 100 on 1:30 swim free with fins B-3/4
S FR
600 6:37 PM
6 x 100 on 1:30 Im swim fins
S IM
1,500 6:47 PM 1x{6 x 100 on 1:45 back 50drill/50swim fins
D BK
{5 x 100 on 1:45 breast 50drill/50swim
D BR
{4 x 100 on 1:45 fly 50drill/50swim fins
D FLY
200 7:15 PM
4 x 50 on 1:05 Ideal 50 stroke
S STK
200 7:21 PM
S FRM
7:25 PM

Meters
Time
Set Description
WORK STK
====== ========
=========================================== ==== ===
1,200 6:15 PM
1 x 1200 on 15:00 Par-Course, 3x35 sit-ups
D DRY
300 6:31 PM
1 x 300 on 5:30 S/K/P free (~100)
D FR
800 6:38 PM
8 x 100 on 1:30 Odd free, even IM swim fins
S FRM
600 6:51 PM
6 x 100 on 1:45 free (~50) kick/pull
D FR
800 7:03 PM
2 x 400 on 6:30 IM swim #1 (~25) / #2 (~50)
S IM
250 7:17 PM 1x{1 x 25 on :40 free kick with head-up, fins
K FR
{1 x 50 on 1:00 4 breaths only free fins
S FR
{1 x 75 on 1:30 SPRINTS
S FRM
{1 x 100 on 1:45 Rev. IM swim
S IM
100 7:23 PM
S FRM
7:25 PM

Meters
Time
Set Description
WORK STK
====== ========
============================================= ==== ===
800 6:15 PM
4 x 200 on 3:30 S/Rev IM/K/P fins
D FRM
900 6:30 PM
S FR
400 6:45 PM
16 x 25 on :30 Odd free, even stroke
S FRM
2,000 6:54 PM 1x{5 x 100 on 1:45 broken swim (~25/25/50) free
S FR
{5 x 100 on 1:45 broken swim (~25/50/25)stroke
S STK
{5 x 100 on 1:45 broken swim (~50/25/25) free
S FR
{5 x 100 on 2:00 straight free
S FR
200 7:32 PM
S FR
7:36 PM

Meters
WORK STK
====== ======== ===================================== ==== ===
1,500 6:15 PM 1 x 1500 on 15:00 Run/abs 4x25
D DRY
600 6:31 PM 1 x 600 on 8:30 (~200) free/back/free
D FRM
400 6:41 PM 8 x 50 on 1:00 under/over stroke/free
D FRM
1,350 6:50 PM 9 x 150 on 2:30 pull 3xfr/3xba/3xfr
P FRM
500 7:14 PM 5 x 100 on 2:15 kick free
K FR
450 7:27 PM 9 x 50 on :45 free desc. every 3
S FR

Meters
WORK STK
====== ======== ============================================== ==== ===
800 6:15 PM 1 x 800 on 12:30 free swim fins B-3/5/3 (~100)
S FR
400 6:29 PM 1 x 400 on 8:30 kick free No fins
K FR
400 6:39 PM 1 x 400 on 6:30 pull free B-3/5/7/3 (~100)
P FR
750 6:47 PM 10 x 75 on 1:30 Odd free, even 3/4 IM
S FRM
700 7:03 PM 7 x 100 on 1:45 free fins & paddles fast
P FR
400 7:17 PM 16 x 25 on :30 variables free @4th stroke fast
S FRM
200 7:26 PM 1 x 200 on 4:00 cool down
S FR

Meters
Time
Set Description
WORK STK
====== ========
================================================ ==== ===
400 6:15 PM
S FR
1,500 6:23 PM
10 x 150 on 2:15 free with paddles, No fins
P FR
1,200 6:47 PM 1x{4 x 100 on 1:45 50drill fly/50swim free,fins
D FLY
{4 x 100 on 1:45 50drill back/50swim free,fins
D BK
{4 x 100 on 1:45 50drill brst/50swim free, No fin
D BR
800 7:09 PM
8 x 100 on 1:50 kick free fins
K FR
200 7:25 PM
S FRM
7:29 PM
Workout #581 - Sunday, 01 July 2012

Meters
WORK STK
====== ======== ======================================== ==== ===
600 6:15 PM 1 x 600 on 8:30 (~200) free/Rev IM/drill
D FRM
600 6:25 PM 8 x 75 on 1:30 swim stroke
S STK
1,200 6:38 PM 4 x 300 on 5:30 pull free
P FR
600 7:01 PM 8 x 75 on 1:30 kick stroke
K STK
800 7:14 PM 4 x 200 on 2:45 swim free
S FR
200 7:26 PM 1 x 200 on 4:00 cool down
S FR

Eugenio German (Workout Guide) 2013

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Eugenio German (Workout Guide) 2013

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Licensed To: Dhahran Youth SL Swim Team

HY-TEK's TEAM MANAGER 6.0 2/19/2013 Page 1

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