Tuesday, December 04, 2012

 

Dec 5, 2012 - 100s for time

This nights practice is a challenge set.  10 - 100s on 3:00 minutes for time.  This set is for working the anaerobic systems.  You should go fast.  We will start out with some 100s for warm up and then go on to the 100s.  Below is the expert lane set.

Warm up
200 Free
3x100 Pull
100 Kick

Announcements

More warm up
6x100 Free on 1:25

Main Challenge Set

10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first.  You don’t have to give times.  You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.


Easy Set
6x100 pull or swim choice, steady pace

Warm Down
200 Choice

To give you an idea of what the results look like.  Here are some time from March of 2002.  A few of these people are still swimming with Ocrca
Nate 2:02, 2:00, -, 2:00, 2:02, 2:02, 1:57, 1:54, 1:59, 2:02
MJ 2:02, :46 (50), :45 (50), 2:05, :50 (50), 1:47, 1:57, 1:51, 1:55, 1:50

Heidi 1:19, 1:19, 1:19, 1:20, 1:20, 1:21, 1:22, 1:23, 1:23, 1:24
Peter 1:29, 1:28, 1:25, 1:24, 1:22, 1:22, 1:25, 1:28, 1:29, 1:25
Jack 1:32, 1:32, 1:32, 1:32, 1:33, 1:32, 1:32, 1:32, 1:32, 1:32
Bruce 1:46, -, 1:34, 1:34, 1:34, 1:34, 1:36, 1:36, 1:36, 1:27

Roy 1:25, 1:22, 1:24, 1:25, 1:25, 1:25, 1:23, 1:23, 1:24, 1:22
Dick 1:27, 1:24, 1:24, 1:24, 1:20, 1:22, 1:21, 1:23, 1:22, 1:23

Andy 2:36, 2:35, 2:35, 2:36, 2:39, 2:40, 2:45, -, -, - (he did 200s)
Maggie and Ed also did 200s

George 1:07, 1:06, 1:07, 1:08, 1;10, 1:09, 1:14, 1:11, 1:10, 1:09
Ken 1:06, 1:04, 1:05, 1:04, 1:04
Jason 1:07, 1:12, 1:11, 1:14, 1:13, 1:14, -, 1:14, 1:19, 1:15

Casey 1:06, 1:00, :59, 1:02, 1:03
John 1:15, 1:08, 1:12, 1:10, 1:10
Paul 1:00, 1:00, 1:02, 1:01, 1:01

# posted by gladorca's blog @ 7:15 PM
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