| SEWICKLEY MASTER'S SWIM TEAM 'A' | Workout date: | 6/22/2007 | ||||||||||||
| Total | Clock | Set | Set | Friday | ||||||||||
| Dist | Time | Dist | Time | Repeat | sets | reps | dist | intrvl | Description | |||||
| 500 | 7:00 | 500 | 7:00 | 1 | 1 | x | 500 | @ | 7:00 | |||||
| 1000 | 16:00 | 500 | 9:00 | 1 | 1 | x | 500 | @ | 9:00 | kick | ||||
| 1500 | 24:00 | 500 | 8:00 | 1 | 1 | x | 500 | @ | 8:00 | pull | ||||
| 1500 | 25:00 | 0 | 1:00 | 1 | 1 | x | 0 | @ | 1:00 | rest | ||||
| 2300 | 37:00 | 800 | 12:00 | 1 | 8 | x | 100 | @ | 1:30 | |||||
| 3100 | 48:00 | 800 | 11:00 | 1 | 4 | x | 200 | @ | 2:45 | |||||
| 3100 | 50:00 | 0 | 2:00 | 1 | 1 | x | 0 | @ | 2:00 | rest | ||||
| 3300 | 55:00 | 200 | 5:00 | 1 | 1 | x | 200 | @ | 5:00 | Sprint | ||||
| 3300 | 55:00 | 0 | 0 | x | @ | |||||||||
| 3600 | 60:00 | 300 | 5:00 | 1 | 6 | x | 50 | @ | :50 | Cool Down | ||||
| SEWICKLEY MASTER'S SWIM TEAM 'B' | Workout date: | 6/22/2007 | ||||||||||||
| Total | Total | Set | Set | Friday | ||||||||||
| Dist | Time | Dist | Time | Repeat | sets | reps | dist | intrvl | Description | |||||
| 400 | 7:00 | 400 | 7:00 | 1 | 1 | x | 400 | @ | 7:00 | |||||
| 800 | 16:00 | 400 | 9:00 | 1 | 1 | x | 400 | @ | 9:00 | kick | ||||
| 1200 | 24:00 | 400 | 8:00 | 1 | 1 | x | 400 | @ | 8:00 | pull | ||||
| 1200 | 25:00 | 0 | 1:00 | 1 | 1 | x | 0 | @ | 1:00 | rest | ||||
| 1900 | 37:15 | 700 | 12:15 | 1 | 7 | x | 100 | @ | 1:45 | |||||
| 2500 | 48:00 | 600 | 10:45 | 1 | 3 | x | 200 | @ | 3:35 | |||||
| 2500 | 50:00 | 0 | 2:00 | 1 | 1 | x | 0 | @ | 2:00 | rest | ||||
| 2700 | 55:00 | 200 | 5:00 | 1 | 1 | x | 200 | @ | 5:00 | Sprint | ||||
| 2700 | 55:00 | 0 | 0 | x | @ | |||||||||
| 2950 | 60:00 | 250 | 5:00 | 1 | 5 | x | 50 | @ | 1:00 | Cool Down | ||||
| SEWICKLEY MASTER'S SWIM TEAM 'C' | Workout date: | 6/22/2007 | ||||||||||||
| Total | Total | Set | Set | Friday | ||||||||||
| Dist | Time | Dist | Time | Repeat | sets | reps | dist | intrvl | Description | |||||
| 300 | 7:00 | 300 | 7:00 | 1 | 1 | x | 300 | @ | 7:00 | |||||
| 600 | 16:00 | 300 | 9:00 | 1 | 1 | x | 300 | @ | 9:00 | kick | ||||
| 900 | 24:00 | 300 | 8:00 | 1 | 1 | x | 300 | @ | 8:00 | pull | ||||
| 900 | 25:00 | 0 | 1:00 | 1 | 1 | x | 0 | @ | 1:00 | rest | ||||
| 1500 | 38:00 | 600 | 13:00 | 1 | 6 | x | 100 | @ | 2:10 | |||||
| 1950 | 48:00 | 450 | 10:00 | 1 | 3 | x | 150 | @ | 3:20 | |||||
| 1950 | 50:00 | 0 | 2:00 | 1 | 1 | x | 0 | @ | 2:00 | rest | ||||
| 2150 | 55:00 | 200 | 5:00 | 1 | 1 | x | 200 | @ | 5:00 | Sprint | ||||
| 2150 | 55:00 | 0 | 0 | x | @ | |||||||||
| 2350 | 60:00 | 200 | 5:00 | 1 | 4 | x | 50 | @ | 1:15 | Cool Down | ||||