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  • Tanja Heinz zweifache Deutsche Mastersmeisterin!!!
    Ulrich Ringleb 11.09.2021 14:13
    Großartiger Erfolg! Glückwunsch allen Beteiligten ... :lol:

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Warnung

JUser: :_load: Fehler beim Laden des Benutzers mit der ID: 62
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Thursday, April 26, 2001 (PM)
Distance: 8,300
Warm Up:
900 [300 Free – 300 IM (75’s) – 300 Free (easy/build by 50)]
600 [100 IM – 100 Free] continuous
300 Free – good technique/pretty looking
Pre Set: 3x100 [50 Fly – 50 Back] @1:30 Descend 1-3
3x100 [50 Back – 50 Breast] @1:30 Descend 1-3
3x100 [50 Breast – 50 Free] @1:30 Descend 1-3
Kick/Swim
Combo:
4x200 @3:20 [100 Kick No board – any position]
[100 Swim (strong Kick/DPS)]
Distance:
Pull:
3x400 @5:00 Descend 1-3
Middle Distance:Same as Distance
Total only 7,500
Swim:
Aerobic – pulse 150
5x300 @3:40 (30 sec extended pulse)
8x200 @2:30 (check pulse)
Recovery 200

Middle Distance & IM’s: 6,300

800 Warm up
5x200 R IM @3:00 (w-up S/D)
7x400 Odds – pull free pull be/5
Evens – Kick
(No interval – get done as quick as possible)
30x50 @ 40
Every 3rd 50 backstroke – pull or swim
Warm Down
800 Warm Up
5x200
100 – Kick @2:00
4x 100 – 50 IM order, 50 Free @1:35
100 – Kick @2:00
200 – Free, negative split @2:50
4x250 Pull @20 Sec Rest
Breathe every 5th stroke
Last 50 no free
8x50 @1:05
35 Drill, Race 15
200 Warm Down

Sprint: 4,600

400/400 Skull/400 Pull
16x50 Fin Kick – work some different skulls
4x400 Drilling
12x100 Drilling
4x50 Kick

4-27-2001 AM Workouts

Distance: 8,200

Warm Up: 12,00 [200 Free, 100 IM] Continuous
Pre Set: 20x50 Good Technique/Descend 1-4
4xFly @45
4xBack @45
4xBreast @1:00
8xFree @40
Kick Set: 400 Casual – 200 Free - Easy/Hard/SD + 8x50 @1:00 Choice
Paddles & Fins HYP Set: 4x300: 15-20 Sec Rest 3,5,7/100 Breathing Pattern
Middle Distance/IM:7,900
Pull:
8x100 @1:20
1x800 @9:30
4x100 @1:15
1x400 @4:45
2x100 @1:10
1x200 @2:30
Swim: casual
6x150 @2:20
50 Fly, 50 Back, 50 Breast

 

Middle Distance & IM’s: 6,300

Jack and Jill:
800 Choice
5x200 Kick @3:00 100 Free, 100 Choice
4x50 25 Fast, 25 Easy #4 Max effort @1:00
100 Easy
2x 6x100 @2:30 S-K-S Odds – Free Evens – Stroke
12x50 Pull @50, 45, 40
10x100
4 – 50 Drill, 50 Swim @1:35
3 – @1:20 Strong
2 – @1:20 Faster
1 – Fast
200 Easy
Pull Set with Vic:
15x150
3 sets of 5 3 N.S/2 Fast @2:30
2 N.S/3 Fast @2:20
1 N.S/4 Fast @2:10
6x50 Easy/Pace @50
Diana, Ashley, and Kaitlin:
2x800 @11:00 and 10:00 1st N.S, 2nd Fast
2x400 @5:45 and 5:15 1st N.S, 2nd Fast
2x200 @2:45 and 2:15 1st N.S, 2nd Fast
200 Easy
Sprint Group: After Main set
8x25 with fins
1x25 – 6 lines perfect st flip – 3 cycles – turn off bottom – 10" streamline kick
1x25 – 22-meter perfect st – 8 meter excellent finish
1x25 – Dive + 3 cycles! – easy 25
1x25 – Same as #2
100 Easy
John Collins
800 Warm up
Same Kick as Jack (12,00)
5x100 Back Swim @1:30
Pull 3x200 Crawl @2:45
400 Kick Dolphin on Back
Pull 8x50 Breast @60 2 down, 1 up breathing
5x100 Back/Breast @1:40
400 Alt 100 D. Arm/100 Kick on Back
4x50 Fly from Dive Swim Down 50 in between
Pull 8x100 Crawl @1:20 50
200 Easy 200

Sprint: About 2,600

800 Mixer
400 Skull
4x150 HR
Skull work with Band 4x30 sec
4x200 IM
Sprint with fins & paddles 2x30 sec on Band
10 min Swim
Stretch/Abs 15 minutes
4-27-2001 PM Workout

General Warm up:

3x500
1 – Swim
2 – 5x100 Negative split @1:30
3 – Swim Breathe Every 5

Lane 9&10 – Distance: 8,600

Warm Up:
Continuous – 800 Free [100 Drill, 100 Technique] – 400 IM (2x200 IM’s) – 200 Free easy/Hard/by 50
Pre:
8x100 @1:30 4x25 Free Fast – 50 Easy – 25 Free Fast
4x25 Fly Fast – 50 Easy – 25 Fly Fast
Kick:
6x150 @3:00 No Board (50 on Each side then 50 on Back)
DISTANCE:

Pull:

6x[200 (Descend 1-3) + 50 Easy Back @50]

Main:

IM: (Vendt)

4x50 Fly @501x250 IM @3:30

(double fly, negative split)

4x50 Back @50

2x250 IM(double Back)4x50 Breast @1:00

3x250 IM(double Breast)

4x50 Free @401x200 IM

Work

100 @1:10

200 @2:20

300 @3:30

400 @4:40

500 @5:50 100 Warm Down

Cruise

+ 100 @1:30

+ 100 @1:30

+ 100 @1:30

+ 100 @1:30

+ 100 @1:30

Lane 3 & 4 – Middle Distance: 6,000

Pull 10x150 @2:15 1 Free/ 1 Fly, Back, Breast
SW 10x100 @2:00 Alt 1 double arm/1 crawl at 85%
200 Easy Kick
20x50 @50 with fins choice
200 Easy
400 For Time Negative Split
200 Easy Warm Down

Lane 5 & 6 – Back, Breast, and 200 IM: 6,000

3x 300 Pull @4:15 – HR=22
2x150 @2:15/2:30 – 100 Free + 50 Choice
3x
300 @4:15 IM/Free
200 @3:40 50 Drill + 50 Swim + 50 Drill + 50 Swim Faster
100 @1:45 Choice pick
12x50 @60 1-3 are 25 Fast + 25 Easy
4th is Fast
Swim 200 Warm Down
Pete: (Nate, Jamie Ranch, Brendan Hanson, Ed Moses, 2 sets w/ Anthony Robinson)
4x(1x100 Kick Build @2:15 + 3x50 Fast @50)
100 Easy
3x(3x200) Keep HR under control – Slower intervals allow different strokes
#1 – 50 Drill + 50 Swim + 50 Kick (build) + 50 swim Faster
#2 – 4x50 @Rest 5=2 even + 2 descend
#3 – negative split 100’s or 200 Swim
Round 1 @3:10
Round 2 @3:20 Rest 15 seconds in between rounds
Round 3 @3:30
100 Easy
600 Easy Swim in Paddles/Fins (1st group departed here)
10x100 @Rest 10 (in fins) 100 IM + Pulse Drill Pull Breast
(Only Ed Moses Remained for this series)
200 Loosen

Lane 7 & 8 – Fly: 6,300 – 5,800

4x 300 @5:00 50 Free/50 Fly
6x50 @1:00 Odds – Easy
Evens – Fast

Lane 1 & 2 – Speed:

1-Hour Speed Circuit
8x50 @Rest 20 Seconds

4/28/2001 AM Workout

Lane 1 & 2 – Speed: Mike (Men Only) 5,000
30x50 (sets of 3) 9 @1:00 21 @50
1 – Kick/Swim by 25
2 – Drill/Swim by 25
3 – Swim Build
4x [ (2) + 200 (Evens @3:00)]
(2):
100 @1:15
20 Meter No Breath @30
10 Meter on Back @30
20 Meter Fast @15
50 Meter Swim @1:00
Lane 2 - Stroke: Pete (Men Only) 5-6,000
3x150 @2:30 {50 Kick + 100 Swim Descend Work on technique}
1x150 Kick Fast @2:45
4x50 {1st round @45, 2nd @50, 3rd @55, 4th from a dive soft interval about 2:00)
1x400 Pull @5:45
Lane 3 & 4 – Free: Bob 6-7,000
30x50 (sets of 3) 9 @1:00 21 @50
1 – Kick/Swim by 25
2 – Drill/Swim by 25
3 – Swim Build
4x200 @2:45 Pull Descend 1-4
200 @2:40
400 @5:20
600 @8:00
800 @10:40
600 @8:00
400 @5:20
200 @2:40
16x50
Odds – Side Kick
Evens - Drill
Lane 5 - Distance: Greg
Warm Up:
30x50 (sets of 3) 9 @1:00 21 @50
1 – Kick/Swim by 25
2 – Drill/Swim by 25
3 – Swim Build
3x500 @ Rest 10-15 Sec (300 Free, 200 IM)
Fin Free Set:
9x100 @1:20 One DPS, One 50 Hard 50 Easy, One Hard
Quality Kick:
8x100 @2:00 Rest Average Can Hold All in One Stroke
Quality Pull:
12x100 @1:20 Best Average can hold

DISTANCE/IM:

Main:

4x200 @2:40 Descend 1-4

4x200 @2:20 Challenge-Best you can hold

Check Pulse

100 Easy

Swimmers: Vendt, Thompson, Keller

MD:

Main:

4x100 @1:30 Descend 1-4

4x100 @2:00 Descend 1-4

Best Avg. you can hold

100 Easy

Keller, Malchow, Goldblat

Lane 6 & 7:
200 Free
200 Double Arm Back
200 Free
200 Back
5x200 @2:45 Strong – Free
800 Kick (back alt/Fly – Back even 4th 50)
8x100 Kick with Fins 1 free/1Fly @1:40
800 Pull b every 5

John: (Lane 7)

5x200 Pull Free @2:30 IM @3:00

30x50 @40 Free Swim

Warm Down

Jack: (Lane 6)

8-6-4-2

5-4-3-2-1 30 Sec Rest back 100 prime stroke

200 Easy @3:30 drill

3x50 (3Seconds over 200 pace)

200 Easy (1 sec over)

200 Warm Down

Lane 9 – Women:
800
16x50 @1:00 4 each stroke (Kick, Kick/Drill, Drill, Swim)
1x1000 Free – Build 200’s 5 Hyp.
4x
4x100 Desc 1-4 Set #1 Fly @1:30, #2 BK @1:30, #3 BR @1:45, #4 FR @1:20
1x400 IM Desc 1-4 - @6:15, 6:00, 5:45, 5:30
Lane 10 – Sprint: Jill
800 Warm up with everyone
12x50 @1:00
#1-2 cycles fast then drill
#2-4 cycles fast-drill
#3 6 cycles fast-drill
#4-Swim
2 rounds (no equipment) 2 rounds (Fins & Paddles)
4x 300 Negative Split Swim @4:15 @4:00
200 Kick descend @4:00 w/board @3:30
100 Drill @2:00 @2:00
100 easy (each 25 something different + after each 25 2xturns off bottom + streamline)
12x50
Odds – below 45 cruise @1:15
Evens – Fast Best Average @45
100 (same as above)
2x8xRelay Starts 12 ½ sprint in with fins
200 (same as above)

 

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