January Jam ...week 2

Swim Workout Name: 3 Y values...
Author: Marcella MacDonald
Date Created: January 18, 2018
Distance/Pool Type: 6100 scy
Swim Workout Category: marathon
Swim Workout Time: 1:38:00

Reps	Distance	Interval	Stroke	Type	Comment	Totals
1	2150	34:00	freestyle	swim	**odd #'s: 1st and last 25...drill even #'s: swim R=450 E=125 S=475 P=400 E=125 C=75 T=500	2150 / 34:00
1	2650	43:00	freestyle	swim	H=200 O=375 N=350 E=125 S=475 T=500 Y=625	2650 / 43:00
1	1300	21:00	freestyle	swim	C=75 A=25 R=450 I=225 N=350 G=175	1300 / 21:00

Swim Workout Name: RESPONSIBILITY
Author: Marcella MacDonald
Date Created: January 24, 2018
Distance/Pool Type: 8200 scy
Swim Workout Category: marathon
Swim Workout Time: 2:08:50

Reps	Distance	Interval	Stroke	Type	Comment	Totals
1	50	00:50	freestyle	drill		50 / 00:50
1	625	10:00	freestyle	warm-up/down	Y=625 **1st and last 25 drill	625 / 10:00
1	400	06:30	freestyle	swim	actually 2 x 100 (1:35) 4 x 50 (:50)	400 / 06:30
1	2000	31:00	freestyle	kick	V=500 A=25 L=300 U=525** E=125** S=475**	2000 / 31:00
1	250	04:00	freestyle	swim	ACTUALLY 2 X 25 (no breath, wall to line/drill to wall) 200 (3:15)	250 / 04:00
1	4800	1:15:00	freestyle	swim	R=450 E=125** S=475** P=400 O=375** N=350 S=475** I=225** B=50 I=225** L=300 I=225** T=500 Y=625**	4800 / 1:15:00
3	25	00:30	choice	warm-up/down		75 / 01:30

Swim Workout Name: WONDER... Be Kind
Author: Marcella MacDonald
Date Created: January 23, 2018
Distance/Pool Type: 8000 scy
Swim Workout Category: marathon
Swim Workout Time: 2:04:45

Reps	Distance	Interval	Stroke	Type	Comment	Totals
1	1375	21:00	freestyle	warm-up/down	W=575 A=25 T=500 E=125 R=450	1375 / 21:00
1	125	02:15	choice	warm-up/down	Alternate...25 DRILL/25 FREE	125 / 02:15
1	1975	30:00	freestyle	swim	W 575 O 375 N 350 D 100 E 125 R 450	1975 / 30:00
1	125	02:15	choice	warm-up/down	Alternate...25 DRILL/25 FREE	125 / 02:15
1	1100	17:00	freestyle	swim	A 25 N 350 T 500 I 225	1100 / 17:00
1	125	02:15	choice	warm-up/down	Alternate...25 DRILL/25 FREE	125 / 02:15
1	1800	28:00	freestyle	swim	B 50 U 525 L 300 L 300 Y 625	1800 / 28:00
1	125	02:15	choice	warm-up/down	Alternate...25 DRILL/25 FREE	125 / 02:15
1	1125	17:30	freestyle	swim	B 50 E 125 K 275 I 225 N 350 D 100	1125 / 17:30
1	125	02:15	choice	warm-up/down	Alternate...25 DRILL/25 FREE	125 / 02:15

Swim Workout Name: Remembering Terese
Author: Marcella MacDonald
Date Created: January 20, 2018
Distance/Pool Type: 6100 scy
Swim Workout Category: marathon
Swim Workout Time: 1:34:00

Reps	Distance	Interval	Stroke	Type	Comment	Totals
1	1475	23:00	freestyle	warm-up/down	R=450 (Rest) .=25 I=225 (In) .=25 P=400 E=125 A=25 c=75 E=125	1475 / 23:00
1	2725	42:00	freestyle	swim	R=450 E=125 (100 push/25 back) M=325 (**1st and last 25:drill) E=125 M=325 B=50 E=125 R=450 I=225** N=350 G=175**	2725 / 42:00
1	1800	27:00	freestyle	swim	T=500 E=125 R=450 E=125 S=475** E=125	1800 / 27:00
4	25	00:30	choice	warm-up/down		100 / 02:00

Swim Workout Name: Happy Birthday Ken and Max +LEHY
Author: Marcella MacDonald
Date Created: January 19, 2018
Distance/Pool Type: 2400 scy
Swim Workout Category: middle distance
Swim Workout Time: 40:00

Reps	Distance	Interval	Stroke	Type	Comment	Totals
1	800	14:00	freestyle	warm-up/down	K=275 M=325 A=25 C=75 D=100	800 / 14:00
1	750	12:00	freestyle	warm-up/down	M=325 B-50 15 x 25 (15 years old)	750 / 12:00
1	850	14:00	freestyle	warm-up/down	variety with LEHY	850 / 14:00

Swim Workout Name: Pats defeat Jags
Author: Marcella MacDonald
Date Created: January 23, 2018
Distance/Pool Type: 8000 scy
Swim Workout Category: marathon
Swim Workout Time: 2:03:45

Reps	Distance	Interval	Stroke	Type	Comment	Totals
1	375	06:00	freestyle	warm-up/down		375 / 06:00
1	2950	45:00	freestyle	swim	P 400 A 25 T 500 R 450 I 225 O 375 T 500 S 475	2950 / 45:00
5	50	00:45	freestyle	swim		250 / 03:45
1	1025	16:00	freestyle	swim	D 100 E 125 F 150 E 125 A 25 T 500	1025 / 16:00
1	1925	30:00	freestyle	swim	J 250 A 25 G 175 U 525 A 25 R 450 S 475	1925 / 30:00
1	1100	17:00	freestyle	swim	24 (600) - 20 (500)	1100 / 17:00
1	375	06:00	freestyle	warm-up/down		375 / 06:00

Swim Workout Name: Date Play
Author: Marcella MacDonald
Date Created: January 25, 2018
Distance/Pool Type: 8300 scy
Swim Workout Category: marathon
Swim Workout Time: 2:07:35

Reps	Distance	Interval	Stroke	Type	Comment	Totals
1	500	08:00	choice	warm-up/down	1/25/2018=19=475 plus 25 **No breathing wall to line/Drill to wall	500 / 08:00
7	50	00:50	freestyle	swim	actually 2 on :45 3 on :50 2 on :45	350 / 05:50
1	550	09:00	freestyle	swim	300 (4:45) 1 x 50 (:45) 8 x 25 **	550 / 09:00
4	100	01:35	freestyle	swim	++(rotate 25 drill) #1-1st 25 #2=2nd 25 #3= 3rd 25 #4- 4th 25 back	400 / 06:20
1	925	10:00	freestyle	swim	625 (1st & last 25 drill) 2 x 125 (100 free/25 back) 1 x 50	925 / 10:00
1	350	05:30	freestyle	swim		350 / 05:30
1	1800	28:00	freestyle	swim	1300 5 x 50 (2 on :45, 3 on :50) 2 x 125	1800 / 28:00
4	75	01:15	freestyle	swim	50 free/25 back	300 / 05:00
1	800	12:30	freestyle	swim	500 2 x 25** 5 x 50	800 / 12:30
1	350	05:30	freestyle	swim		350 / 05:30
1	275	04:30	freestyle	swim	25** 1 x 200 2 x 25**	275 / 04:30
4	100	01:35	freestyle	swim	++(rotate 25 drill) #1-1st 25 #2=2nd 25 #3= 3rd 25 #4- 4th 25 back	400 / 06:20
1	450	07:15	freestyle	swim		450 / 07:15
7	50	00:50	freestyle	swim	actually 2 on :45 3 on :50 2 on :45	350 / 05:50
1	500	08:00	choice	warm-up/down	1/25/2018=19=475 plus 25 **No breathing wall to line/Drill to wall	500 / 08:00