Swim Workout Name: BBBRRRRR
Author: Marcella MacDonald
Date Created: January 04, 2018
Distance/Pool Type: 2400 scy
Swim Workout Category: middle distance
Swim Workout Time: 40:30
Author: Marcella MacDonald
Date Created: January 04, 2018
Distance/Pool Type: 2400 scy
Swim Workout Category: middle distance
Swim Workout Time: 40:30
| Reps | Distance | Interval | Stroke | Type | Comment | Totals |
|---|---|---|---|---|---|---|
| 3 | 50 | 01:00 | see comments | warm-up/down | drill | 150 / 03:00 |
| 5 | 450 | 07:30 | freestyle | swim | swimming easy after 24 miles in Tampa Bay, no pain | 2250 / 37:30 |
Swim Workout Name: 1st week in review
Author: Marcella MacDonald
Date Created: January 07, 2018
Distance/Pool Type: 7650 scy
Swim Workout Category: distance
Swim Workout Time: 2:00:30
Author: Marcella MacDonald
Date Created: January 07, 2018
Distance/Pool Type: 7650 scy
Swim Workout Category: distance
Swim Workout Time: 2:00:30
| Reps | Distance | Interval | Stroke | Type | Comment | Totals |
|---|---|---|---|---|---|---|
| 1 | 325 | 05:00 | choice | warm-up/down | 1/1/2018=13=325 | 325 / 05:00 |
| 1 | 100 | 01:45 | freestyle | pull | 100 / 01:45 | |
| 1 | 50 | 00:45 | freestyle | swim | 50 / 00:45 | |
| 1 | 250 | 04:00 | freestyle | swim | *** 2 x 25 drill 250 swim (3:45) | 250 / 04:00 |
| 1 | 350 | 05:15 | choice | warm-up/down | 1/2/2018=14=350 | 350 / 05:15 |
| 1 | 200 | 03:30 | freestyle | pull | 200 / 03:30 | |
| 2 | 50 | 00:45 | freestyle | swim | 100 / 01:30 | |
| 1 | 250 | 04:00 | freestyle | swim | *** 2 x 25 drill 250 swim (3:45) | 250 / 04:00 |
| 1 | 375 | 06:00 | choice | warm-up/down | 1/3/2018=15=375 | 375 / 06:00 |
| 1 | 300 | 04:45 | freestyle | pull | 300 / 04:45 | |
| 3 | 50 | 00:45 | freestyle | swim | 150 / 02:15 | |
| 1 | 250 | 04:00 | freestyle | swim | *** 2 x 25 drill 250 swim (3:45) | 250 / 04:00 |
| 1 | 400 | 06:15 | choice | warm-up/down | 1/4/2018=16=400 | 400 / 06:15 |
| 1 | 400 | 06:30 | freestyle | pull | 400 / 06:30 | |
| 4 | 50 | 00:45 | freestyle | swim | 200 / 03:00 | |
| 1 | 250 | 04:00 | freestyle | swim | *** 2 x 25 drill 250 swim (3:45) | 250 / 04:00 |
| 1 | 425 | 06:45 | choice | warm-up/down | 1/5/2018=17=425 | 425 / 06:45 |
| 1 | 500 | 08:00 | freestyle | pull | 500 / 08:00 | |
| 5 | 50 | 00:45 | freestyle | swim | 250 / 03:45 | |
| 1 | 250 | 04:00 | freestyle | swim | *** 2 x 25 drill 250 swim (3:45) | 250 / 04:00 |
| 1 | 450 | 07:00 | choice | warm-up/down | 1/6/2018=18=450 | 450 / 07:00 |
| 1 | 600 | 09:30 | freestyle | pull | 600 / 09:30 | |
| 6 | 50 | 00:45 | freestyle | swim | 300 / 04:30 | |
| 1 | 250 | 04:00 | freestyle | swim | *** 2 x 25 drill 250 swim (3:45) | 250 / 04:00 |
| 1 | 675 | 10:30 | choice | warm-up/down | Count backward 1/6,1/5,1/4,1/3,1/2,1/1=675 | 675 / 10:30 |
Swim Workout Name: Happy Birthday Papa Smurf
Author: Marcella MacDonald
Date Created: January 07, 2018
Distance/Pool Type: 8800 scy
Swim Workout Category: marathon
Swim Workout Time: 2:26:40
Author: Marcella MacDonald
Date Created: January 07, 2018
Distance/Pool Type: 8800 scy
Swim Workout Category: marathon
Swim Workout Time: 2:26:40
| Reps | Distance | Interval | Stroke | Type | Comment | Totals |
|---|---|---|---|---|---|---|
| 88 | 100 | 01:40 | freestyle | swim | That was the average... 1 x 100 drill (2:00) 8 x 100 swim (1:30) tough at the end, final 7... 100 drill (2:00)/100 S (1:30)... | 8800 / 2:26:40 |
Swim Workout Name: Easy Monday Morning
Author: Marcella MacDonald
Date Created: January 08, 2018
Distance/Pool Type: 5800 scy
Swim Workout Category: marathon
Swim Workout Time: 1:31:30
Author: Marcella MacDonald
Date Created: January 08, 2018
Distance/Pool Type: 5800 scy
Swim Workout Category: marathon
Swim Workout Time: 1:31:30
| Reps | Distance | Interval | Stroke | Type | Comment | Totals |
|---|---|---|---|---|---|---|
| 1 | 500 | 08:30 | see comments | warm-up/down | 1/8/2018=20=500 throw some drill in | 500 / 08:30 |
| 1 | 1250 | 20:00 | freestyle | swim | Take 10 seconds in between E=125 (*1st and last 25 drill on odd #'s) A=25 (**1/2 no breathing: CU to the wall) S=475 * Y=625 * | 1250 / 20:00 |
| 1 | 1800 | 28:00 | freestyle | swim | M=325 * O=375 * N=350 (no drill on even #'s) D=100 A=25 ** Y=625 * | 1800 / 28:00 |
| 1 | 2250 | 35:00 | freestyle | swim | M=325 * O=375 * R=450 N=350 I=225 * N=350 G=175 (cool down) | 2250 / 35:00 |
Swim Workout Name: OPRAH
Author: Marcella MacDonald
Date Created: January 09, 2018
Distance/Pool Type: 6600 scy
Swim Workout Category: marathon
Swim Workout Time: 1:42:00
Author: Marcella MacDonald
Date Created: January 09, 2018
Distance/Pool Type: 6600 scy
Swim Workout Category: marathon
Swim Workout Time: 1:42:00
| Reps | Distance | Interval | Stroke | Type | Comment | Totals |
|---|---|---|---|---|---|---|
| 1 | 525 | 08:30 | choice | warm-up/down | 1/9/2018=21=525 | 525 / 08:30 |
| 1 | 1500 | 23:00 | freestyle | swim | 1 X 225 (**1st and last 25 drill) O=375 ** 1 x 900 | 1500 / 23:00 |
| 1 | 2650 | 40:00 | freestyle | swim | 9 x 50 (3 on :45, 3 on :50, 3 on :45) P=400 9 x 200 (3:10) | 2650 / 40:00 |
| 1 | 700 | 11:00 | freestyle | swim | 2 x 25 drill R=450 2 x 100 (1:30) | 700 / 11:00 |
| 1 | 1025 | 16:00 | freestyle | swim | 1 x 200 (3:00) A=25 1 x 800 (start of cool down) | 1025 / 16:00 |
| 1 | 200 | 03:30 | choice | warm-up/down | H=200 | 200 / 03:30 |
Swim Workout Name: REST Now Gary
Author: Marcella MacDonald
Date Created: January 11, 2018
Distance/Pool Type: 6900 scy
Swim Workout Category: marathon
Swim Workout Time: 1:39:30
Author: Marcella MacDonald
Date Created: January 11, 2018
Distance/Pool Type: 6900 scy
Swim Workout Category: marathon
Swim Workout Time: 1:39:30
| Reps | Distance | Interval | Stroke | Type | Comment | Totals |
|---|---|---|---|---|---|---|
| 1 | 700 | 09:00 | choice | warm-up/down | 2/4/1948=28= Gary's DOB | 700 / 09:00 |
| 2 | 25 | 00:30 | freestyle | hypoxic | No breathing wall to line/ drill to wall | 50 / 01:00 |
| 1 | 1550 | 22:00 | freestyle | swim | R= 450 E= 125 S= 475 T= 500 | 1550 / 22:00 |
| 1 | 725 | 09:00 | freestyle | warm-up/down | 225 (**1st and last 25 drill) 25 % 225 ** 25 % 225 ** | 725 / 09:00 |
| 1 | 1300 | 20:00 | freestyle | swim | N= 350 O= 375 ** W= 575 ** | 1300 / 20:00 |
| 1 | 725 | 09:00 | freestyle | warm-up/down | 225 (**1st and last 25 drill) 25 % 225 ** 25 % 225 ** | 725 / 09:00 |
| 1 | 1275 | 20:00 | freestyle | swim | G= 175 ** A= 25 % R= 450 Y= 625 ** | 1275 / 20:00 |
| 2 | 25 | 00:30 | freestyle | hypoxic | No breathing wall to line/ drill to wall | 50 / 01:00 |
| 1 | 525 | 08:30 | choice | warm-up/down | 525 / 08:30 |
Swim Workout Name: It's all about the date
Author: Marcella MacDonald
Date Created: January 11, 2018
Distance/Pool Type: 6100 scy
Swim Workout Category: marathon
Swim Workout Time: 1:36:15
Author: Marcella MacDonald
Date Created: January 11, 2018
Distance/Pool Type: 6100 scy
Swim Workout Category: marathon
Swim Workout Time: 1:36:15
| Reps | Distance | Interval | Stroke | Type | Comment | Totals |
|---|---|---|---|---|---|---|
| 1 | 350 | 05:30 | choice | warm-up/down | 350 / 05:30 | |
| 1 | 350 | 05:30 | freestyle | warm-up/down | 2 x 25 (*no breathing wall to line) 1 x 50 2 x 25 * 1 x 200 | 350 / 05:30 |
| 2 | 275 | 04:30 | freestyle | swim | Drill: 1st and last 25 | 550 / 09:00 |
| 1 | 1400 | 22:00 | freestyle | swim | 2 x 100 (1:35) 1 x 200 (3:10) 2 x 100 1 x 800 (12:30) | 1400 / 22:00 |
| 1 | 800 | 12:15 | freestyle | swim | 300 (4:35) 500 (7:40) | 800 / 12:15 |
| 1 | 1400 | 22:00 | freestyle | swim | 8 x 100 (1:35) 1 x 200 (3:10) 4 x 100 | 1400 / 22:00 |
| 1 | 475 | 07:30 | freestyle | warm-up/down | 25 * 450 every 3rd 25 = drill | 475 / 07:30 |
| 1 | 350 | 05:30 | freestyle | warm-up/down | 8 x 25 * 1 x 50 sprint 4 x 25 * | 350 / 05:30 |
| 1 | 350 | 05:30 | choice | warm-up/down | Drill of choice every other 50 | 350 / 05:30 |
| 3 | 25 | 00:30 | freestyle | warm-up/down | * no breathing wall to line/drill to wall | 75 / 01:30 |
Swim Workout Name: CT Weather Forecast
Author: Marcella MacDonald
Date Created: January 12, 2018
Distance/Pool Type: 6250 scy
Swim Workout Category: marathon
Swim Workout Time: 1:39:30
Author: Marcella MacDonald
Date Created: January 12, 2018
Distance/Pool Type: 6250 scy
Swim Workout Category: marathon
Swim Workout Time: 1:39:30
| Reps | Distance | Interval | Stroke | Type | Comment | Totals |
|---|---|---|---|---|---|---|
| 1 | 850 | 13:30 | choice | warm-up/down | H=200 E=125 A=25 T=500 | 850 / 13:30 |
| 1 | 1275 | 19:30 | freestyle | swim | W=575 A=25 V=550 E=125 | 1275 / 19:30 |
| 1 | 1075 | 17:00 | freestyle | swim | H=200 O=375 T=500 | 1075 / 17:00 |
| 1 | 1150 | 18:00 | freestyle | swim | F=150 L=300 A=25 S=475 H=200 | 1150 / 18:00 |
| 1 | 1200 | 18:30 | freestyle | swim | F=150 L=300 O=375 O=375 D=100 | 1200 / 18:30 |
| 1 | 700 | 13:00 | freestyle | warm-up/down | F=150 O=375 G=175 | 700 / 13:00 |
Swim Workout Name: Happy Birthday Steph...anie
Author: Marcella MacDonald
Date Created: January 13, 2018
Distance/Pool Type: 5150 scy
Swim Workout Category: middle distance
Swim Workout Time: 1:22:20
Author: Marcella MacDonald
Date Created: January 13, 2018
Distance/Pool Type: 5150 scy
Swim Workout Category: middle distance
Swim Workout Time: 1:22:20
| Reps | Distance | Interval | Stroke | Type | Comment | Totals |
|---|---|---|---|---|---|---|
| 1 | 375 | 06:00 | freestyle | warm-up/down | 7+8 for 1978 | 375 / 06:00 |
| 10 | 50 | 00:50 | freestyle | swim | 3 on :50, 2 on :45 | 500 / 08:20 |
| 1 | 350 | 05:30 | freestyle | swim | H=200 B=50 D=100 | 350 / 05:30 |
| 10 | 50 | 00:50 | freestyle | swim | 3 on :50, 2 on :45 | 500 / 08:20 |
| 1 | 1700 | 26:00 | freestyle | swim | S=475 T=500 E=125 P=400 H=200 | 1700 / 26:00 |
| 10 | 50 | 00:50 | freestyle | swim | 3 on :50, 2 on :45 | 500 / 08:20 |
| 1 | 725 | 11:30 | freestyle | swim | A=25 N=350 I=225 E=125 | 725 / 11:30 |
| 10 | 50 | 00:50 | freestyle | swim | 2 on :45, 3 on :50 Drill | 500 / 08:20 |
Swim Workout Name: Patriots defeat Titans 35-14
Author: Marcella MacDonald
Date Created: January 14, 2018
Distance/Pool Type: 6400 scy
Swim Workout Category: marathon
Swim Workout Time: 1:42:30
Author: Marcella MacDonald
Date Created: January 14, 2018
Distance/Pool Type: 6400 scy
Swim Workout Category: marathon
Swim Workout Time: 1:42:30
| Reps | Distance | Interval | Stroke | Type | Comment | Totals |
|---|---|---|---|---|---|---|
| 1 | 2950 | 46:00 | freestyle | swim | P-400 A-25 T-500 R-450 I-225 O-375 T-500 S-475 | 2950 / 46:00 |
| 1 | 1025 | 16:30 | freestyle | swim | D-100 E-125 F-150 E-125 A-25 T-500 | 1025 / 16:30 |
| 1 | 2075 | 33:00 | freestyle | swim | T-500 I-225 T-500 A-25 N-350 S-475 | 2075 / 33:00 |
| 1 | 350 | 07:00 | freestyle | warm-up/down | 3=75 5=125 - =25 1=25 4=100 | 350 / 07:00 |
Swim Workout Name: Empathy VS. Arrogance
Author: Marcella MacDonald
Date Created: January 17, 2018
Distance/Pool Type: 6250 scy
Swim Workout Category: marathon
Swim Workout Time: 1:40:00
Author: Marcella MacDonald
Date Created: January 17, 2018
Distance/Pool Type: 6250 scy
Swim Workout Category: marathon
Swim Workout Time: 1:40:00
| Reps | Distance | Interval | Stroke | Type | Comment | Totals |
|---|---|---|---|---|---|---|
| 1 | 475 | 08:00 | freestyle | warm-up/down | working with the date 1/16/2018= 19=475 | 475 / 08:00 |
| 1 | 2200 | 35:00 | freestyle | swim | E=125 (odd #'s: 1st and last 25=drill) M=325 P=400 (even: no drill) A=25 T=500 H=200 Y=625 | 2200 / 35:00 |
| 1 | 1050 | 16:30 | freestyle | swim | V=550 S-475 .=25 | 1050 / 16:30 |
| 1 | 2050 | 32:00 | freestyle | swim | A=25 R=450 R=450 O=375 G=175 A=25 N=350 C=75 E=125 | 2050 / 32:00 |
| 1 | 475 | 08:30 | freestyle | warm-up/down | lots of drill | 475 / 08:30 |
Swim Workout Name: The Perfect Snow Day
Author: Marcella MacDonald
Date Created: January 17, 2018
Distance/Pool Type: 7750 scy
Swim Workout Category: marathon
Swim Workout Time: 2:09:05
Author: Marcella MacDonald
Date Created: January 17, 2018
Distance/Pool Type: 7750 scy
Swim Workout Category: marathon
Swim Workout Time: 2:09:05
| Reps | Distance | Interval | Stroke | Type | Comment | Totals |
|---|---|---|---|---|---|---|
| 1 | 500 | 08:30 | freestyle | warm-up/down | Add Date: 1/17/2018=20=500 | 500 / 08:30 |
| 9 | 25 | 00:30 | freestyle | drill | ** no breathing: wall to line drill: line to wall | 225 / 04:30 |
| 1 | 925 | 15:00 | freestyle | swim | L=300 E=125 (odd: drill 1st and last 25) T=500 | 925 / 15:00 |
| 1 | 725 | 12:00 | freestyle | swim | I=225 T=500 | 725 / 12:00 |
| 7 | 50 | 00:50 | freestyle | warm-up/down | breath every 7th stroke | 350 / 05:50 |
| 2 | 175 | 03:00 | freestyle | warm-up/down | 1st and last 25: drill other: breath every 7th stroke | 350 / 06:00 |
| 1 | 225 | 04:00 | freestyle | warm-up/down | actually 1 x 175 1 x 50 | 225 / 04:00 |
| 1 | 1775 | 29:00 | freestyle | swim | S=475 N=350 O=375 W=575 | 1775 / 29:00 |
| 9 | 25 | 00:30 | freestyle | drill | ** | 225 / 04:30 |
| 1 | 750 | 12:00 | freestyle | swim | D=100 A=25 Y=625 | 750 / 12:00 |
| 1 | 225 | 03:45 | freestyle | warm-up/down | 200 (breath every 8th stroke) 25 ** | 225 / 03:45 |
| 1 | 975 | 15:30 | freestyle | swim | C=75 L=300 A=25 R=450 E=125 | 975 / 15:30 |
| 1 | 500 | 08:30 | freestyle | warm-up/down | 500 / 08:30 |
No comments:
Post a Comment