| SEWICKLEY MASTER'S SWIM TEAM 'A' | Workout date: | 6/20/2007 | ||||||||||||
| Total | Clock | Set | Set | Wednesday | ||||||||||
| Dist | Time | Dist | Time | Repeat | sets | reps | dist | intrvl | Description | |||||
| 400 | 8:00 | 400 | 8:00 | 1 | 4 | x | 100 | @ | 2:00 | kick | ||||
| 800 | 14:40 | 400 | 6:40 | 1 | 4 | x | 100 | @ | 1:40 | Stroke / IM | ||||
| 1000 | 18:40 | 200 | 4:00 | 1 | 4 | x | 50 | @ | 1:00 | kick | ||||
| 1200 | 22:00 | 200 | 3:20 | 1 | 4 | x | 50 | @ | :50 | Stroke / IM | ||||
| 1200 | 24:00 | 0 | 2:00 | 1 | 1 | x | 0 | @ | 2:00 | rest | ||||
| 1200 | 24:00 | 0 | 0 | x | @ | |||||||||
| 1800 | 32:15 | 600 | 8:15 | 3 | 1 | 1 | x | 200 | @ | 2:45 | Stroke / IM | |||
| 2400 | 41:15 | 600 | 9:00 | * | 1 | 2 | x | 100 | @ | 1:30 | Stroke / IM | |||
| 3000 | 50:15 | 600 | 9:00 | * | 1 | 4 | x | 50 | @ | :45 | Stroke / IM | |||
| 3000 | 53:15 | 0 | 3:00 | * | 1 | 1 | x | 0 | @ | 1:00 | rest | |||
| 3000 | 53:15 | 0 | 0 | x | @ | |||||||||
| 3000 | 55:00 | 0 | 1:45 | 1 | 1 | x | 0 | @ | 1:45 | rest | ||||
| 3000 | 55:00 | 0 | 0 | x | @ | |||||||||
| 3100 | 58:00 | 100 | 3:00 | 1 | 1 | x | 100 | @ | 3:00 | IM / Stroke sprint | ||||
| 3200 | 60:00 | 100 | 2:00 | 1 | 1 | x | 100 | @ | 2:00 | Cool down | ||||
| SEWICKLEY MASTER'S SWIM TEAM 'B' | Workout date: | 6/13/2007 | ||||||||||||
| Total | Total | Set | Set | Wednesday | ||||||||||
| Dist | Time | Dist | Time | Repeat | sets | reps | dist | intrvl | Description | |||||
| 300 | 8:00 | 300 | 8:00 | 1 | 3 | x | 100 | @ | 2:40 | kick | ||||
| 600 | 14:45 | 300 | 6:45 | 1 | 3 | x | 100 | @ | 2:15 | Stroke / IM | ||||
| 750 | 18:45 | 150 | 4:00 | 1 | 3 | x | 50 | @ | 1:20 | kick | ||||
| 900 | 22:00 | 150 | 3:15 | 1 | 3 | x | 50 | @ | 1:05 | Stroke / IM | ||||
| 900 | 24:00 | 0 | 2:00 | 1 | 1 | x | 0 | @ | 2:00 | rest | ||||
| 900 | 24:00 | 0 | 0 | x | @ | |||||||||
| 1900 | 43:10 | 1000 | 19:10 | 2 | 1 | 5 | x | 100 | @ | 1:55 | Stroke / IM | |||
| 2300 | 51:10 | 400 | 8:00 | * | 1 | 4 | x | 50 | @ | 1:00 | Stroke / IM | |||
| 2300 | 53:10 | 0 | 2:00 | * | 1 | 1 | x | 0 | @ | 1:00 | rest | |||
| 2300 | 53:10 | 0 | 0 | x | @ | |||||||||
| 2300 | 55:00 | 0 | 1:50 | 1 | 1 | x | 0 | @ | 1:50 | rest | ||||
| 2300 | 55:00 | 0 | 0 | x | @ | |||||||||
| 2400 | 58:00 | 100 | 3:00 | 1 | 1 | x | 100 | @ | 3:00 | IM / Stroke sprint | ||||
| 2500 | 60:00 | 100 | 2:00 | 1 | 1 | x | 100 | @ | 2:00 | Cool down | ||||
| 2500 | 60:00 | 0 | 0 | x | @ | |||||||||
| SEWICKLEY MASTER'S SWIM TEAM 'C' | Workout date: | 6/20/2007 | ||||||||||||
| Total | Total | Set | Set | Wednesday | ||||||||||
| Dist | Time | Dist | Time | Repeat | sets | reps | dist | intrvl | Description | |||||
| 250 | 7:30 | 250 | 7:30 | 1 | 5 | x | 50 | @ | 1:30 | kick | ||||
| 550 | 15:00 | 300 | 7:30 | 1 | 3 | x | 100 | @ | 2:30 | Stroke / IM | ||||
| 700 | 19:30 | 150 | 4:30 | 1 | 3 | x | 50 | @ | 1:30 | kick | ||||
| 800 | 22:00 | 100 | 2:30 | 1 | 2 | x | 50 | @ | 1:15 | Stroke | ||||
| 800 | 24:00 | 0 | 2:00 | 1 | 1 | x | 0 | @ | 2:00 | rest | ||||
| 800 | 24:00 | 0 | 0 | x | @ | |||||||||
| 1600 | 42:00 | 800 | 18:00 | 2 | 1 | 4 | x | 100 | @ | 2:15 | Stroke / IM | |||
| 2000 | 51:20 | 400 | 9:20 | * | 1 | 4 | x | 50 | @ | 1:10 | Stroke / IM | |||
| 2000 | 53:20 | 0 | 2:00 | * | 1 | 1 | x | 0 | @ | 1:00 | rest | |||
| 2000 | 53:20 | 0 | 0 | x | @ | |||||||||
| 2000 | 55:00 | 0 | 1:40 | 1 | 1 | x | 0 | @ | 1:40 | rest | ||||
| 2000 | 55:00 | 0 | 0 | x | @ | |||||||||
| 2100 | 58:00 | 100 | 3:00 | 1 | 1 | x | 100 | @ | 3:00 | IM / Stroke sprint | ||||
| 2200 | 60:00 | 100 | 2:00 | 1 | 1 | x | 100 | @ | 2:00 | Cool down | ||||