Hilton Area Swim Team (HAST)

Workout #315 - Thursday, 22 February 2007
L4 & L3 - MD
1 minute rest between sets

EN1=150HR / EN2=170 / EN3=180-190HR

Yards Set Description EGY PACEx50
====== ================================================ === =====
500 10 x 50 on :40 FS- Drill EN1 0:40
500 10 x 50 on :45 FS KICK -Odd Right/Left Side EN1 0:45
Even-25 Streamline Kick Under / 25 Build BC 7/7
500 10 x 50 on :40 FS-Build Up (5/5 &7/7x50) EN3 0:40
600 12 x 50 on :50 Build UP - IM Note EN3 0:50
1-4 Reg IM, 5-8 Rev.IM, 9-12 Primary Stroke
1,000 5 x 200 on 2:50 IM Desc.1-3 & 4NG & 5 FAST EN3 0:42
800 16 x 50 on :45 FS- Pull-you can use Board EN2 0:45
Rest 1Min. AFter #8
600 3 x 200 on 3:00 FS- Desc From 215 EN3 0:45
300 1 x 300 on 6:00 Cool Down REC 1:00
6:51 PM 4,800 Yards - Stress Value = 188

Workout #316 - Friday, 23 February 2007
L4 & L3- M D
1 minute rest between sets

EN1=150HR / EN2=170 / EN3=180-190HR

Yards Set Description EGY PACE
====== ================================================= === =====
1,500 1 x 1500 on 20:00 5,4,3,2,1 -Note EN2 0:40
500FS, 400IM Dr, 300IM Kick, 200 FS, 100 Primary
Main Set Kick-You Know How to do this set
1,650 1x{1 x 600 on 11:00 FSK -then go into 200 Recover EN3 0:55
{1 x 200 on 3:30 Recover BackSwim DPS EN1 0:52
{1 x 300 on 5:30 Primary Kick EN3 0:55
{1 x 200 on 3:30 Recover Back Swim DPS EN1 0:52
{1 x 150 on 2:45 Primary (200 Time) EN3 0:55
{1 x 200 on 3:30 REcover Back Swim DPS EN1 0:52
1,250 5x{10 x 25 on :20 FS & Every 5th Primary Stroke EN3 0:40
600 1 x 600 on 10:00 Im Drill - Cool Down EN1 0:50
6:50 PM 5,000 Yards - Stress Value = 180

I want to thank the 5 swimmes that emailed about MCDR meet, They willl get their choices
What this really showed me was how many swimmers are reading/doing the workouts. This is just
A reminder, you are EXPECTED to stay in shape over this break. Walking to the frig is not a workout,pushing
Buttons on the computer or remote is not stanying in shape. Coach Snow