| SEWICKLEY MASTER'S SWIM TEAM 'C' | Workout date: | 6/18/2007 | ||||||||||||
| Total | Total | Set | Set | Monday | ||||||||||
| Dist | Time | Dist | Time | Repeat | sets | reps | dist | intrvl | Description | |||||
| 250 | 5:00 | 250 | 5:00 | 1 | 1 | x | 250 | @ | 5:00 | Warm up | ||||
| 250 | 7:00 | 0 | 2:00 | 1 | 1 | x | 0 | @ | 2:00 | rest | ||||
| 250 | 7:00 | 0 | 0 | x | @ | |||||||||
| 550 | 14:00 | 300 | 7:00 | 1 | 4 | x | 75 | @ | 1:45 | |||||
| 900 | 20:55 | 350 | 6:55 | 1 | 1 | x | 350 | @ | 6:55 | |||||
| 900 | 22:00 | 0 | 1:05 | 1 | 1 | x | 0 | @ | 1:05 | rest | ||||
| 900 | 22:00 | 0 | 0 | x | @ | |||||||||
| 1200 | 28:00 | 300 | 6:00 | 1 | 2 | x | 150 | @ | 3:00 | |||||
| 1500 | 34:00 | 300 | 6:00 | 1 | 1 | x | 300 | @ | 6:00 | |||||
| 1500 | 35:00 | 0 | 1:00 | 1 | 1 | x | 0 | @ | 1:00 | rest | ||||
| 1500 | 35:00 | 0 | 0 | x | @ | |||||||||
| 1750 | 40:30 | 250 | 5:30 | 1 | 2 | x | 125 | @ | 2:45 | |||||
| 2000 | 46:00 | 250 | 5:30 | 1 | 1 | x | 250 | @ | 5:30 | |||||
| 2000 | 48:00 | 0 | 2:00 | 1 | 1 | x | 0 | @ | 2:00 | rest | ||||
| 2000 | 48:00 | 0 | 0 | x | @ | |||||||||
| 2350 | 55:00 | 350 | 7:00 | 1 | 7 | x | 50 | @ | 1:00 | |||||
| 2350 | 55:00 | 0 | 0 | |||||||||||
| 2550 | 59:40 | 200 | 4:40 | 1 | 1 | x | 200 | @ | 4:40 | |||||
| SEWICKLEY MASTER'S SWIM TEAM 'B' | Workout date: | 6/18/2007 | ||||||||||||
| Total | Total | Set | Set | Monday | ||||||||||
| Dist | Time | Dist | Time | Repeat | sets | reps | dist | intrvl | Description | |||||
| 250 | 5:00 | 250 | 5:00 | 1 | 1 | x | 250 | @ | 5:00 | Warm up | ||||
| 250 | 7:00 | 0 | 2:00 | 1 | 1 | x | 0 | @ | 2:00 | rest | ||||
| 250 | 7:00 | 0 | 0 | x | @ | |||||||||
| 650 | 14:00 | 400 | 7:00 | 1 | 4 | x | 100 | @ | 1:45 | |||||
| 1050 | 20:55 | 400 | 6:55 | 1 | 1 | x | 400 | @ | 6:55 | |||||
| 1050 | 22:00 | 0 | 1:05 | 1 | 1 | x | 0 | @ | 1:05 | rest | ||||
| 1050 | 22:00 | 0 | 0 | x | @ | |||||||||
| 1400 | 28:00 | 350 | 6:00 | 1 | 2 | x | 175 | @ | 3:00 | |||||
| 1750 | 34:00 | 350 | 6:00 | 1 | 1 | x | 350 | @ | 6:00 | |||||
| 1750 | 35:00 | 0 | 1:00 | 1 | 1 | x | 0 | @ | 1:00 | rest | ||||
| 1750 | 35:00 | 0 | 0 | x | @ | |||||||||
| 2050 | 40:30 | 300 | 5:30 | 1 | 2 | x | 150 | @ | 2:45 | |||||
| 2350 | 46:00 | 300 | 5:30 | 1 | 1 | x | 300 | @ | 5:30 | |||||
| 2350 | 48:00 | 0 | 2:00 | 1 | 1 | x | 0 | @ | 2:00 | rest | ||||
| 2350 | 48:00 | 0 | 0 | x | @ | |||||||||
| 2750 | 55:20 | 400 | 7:20 | 1 | 8 | x | 50 | @ | :55 | |||||
| 2750 | 55:20 | 0 | 0 | |||||||||||
| 2950 | 60:00 | 200 | 4:40 | 1 | 1 | x | 200 | @ | 4:40 | |||||
| SEWICKLEY MASTER'S SWIM TEAM 'A' | Workout date: | 6/18/2007 | ||||||||||||
| Total | Clock | Set | Set | Monday | ||||||||||
| Dist | Time | Dist | Time | Repeat | sets | reps | dist | intrvl | Description | |||||
| 300 | 5:00 | 300 | 5:00 | 1 | 1 | x | 300 | @ | 5:00 | Warm up | ||||
| 300 | 7:00 | 0 | 2:00 | 1 | 1 | x | 0 | @ | 2:00 | rest | ||||
| 300 | 7:00 | 0 | 0 | x | @ | |||||||||
| 800 | 14:05 | 500 | 7:05 | 1 | 5 | x | 100 | @ | 1:25 | |||||
| 1300 | 21:00 | 500 | 6:55 | 1 | 1 | x | 500 | @ | 6:55 | |||||
| 1300 | 22:00 | 0 | 1:00 | 1 | 1 | x | 0 | @ | 1:00 | rest | ||||
| 1300 | 22:00 | 0 | 0 | x | @ | |||||||||
| 1750 | 28:00 | 450 | 6:00 | 1 | 3 | x | 150 | @ | 2:00 | |||||
| 2200 | 34:00 | 450 | 6:00 | 1 | 1 | x | 450 | @ | 6:00 | |||||
| 2200 | 35:00 | 0 | 1:00 | 1 | 1 | x | 0 | @ | 1:00 | rest | ||||
| 2200 | 35:00 | 0 | 0 | x | @ | |||||||||
| 2600 | 40:30 | 400 | 5:30 | 1 | 2 | x | 200 | @ | 2:45 | |||||
| 3000 | 46:00 | 400 | 5:30 | 1 | 1 | x | 400 | @ | 5:30 | |||||
| 3000 | 48:00 | 0 | 2:00 | 1 | 1 | x | 0 | @ | 2:00 | rest | ||||
| 3000 | 48:00 | 0 | 0 | x | @ | |||||||||
| 3500 | 55:30 | 500 | 7:30 | 1 | 10 | x | 50 | @ | :45 | |||||
| 3500 | 55:30 | 0 | 0 | |||||||||||
| 3700 | 60:00 | 200 | 4:30 | 1 | 1 | x | 200 | @ | 4:30 | |||||