Licensed To: First Colony Swim Team
HY-TEK's TEAM MANAGER 6.0
3/5/2014 Page 1
Workout #453 - Monday, 10 February 2014
Junior 2 - General
1 minute rest between sets
Yards
Time
Set Description
====== ========
========================================================
700 6:00 PM 2x{1 x 200 on 4:00 Free - 2-1-1 Off Walls
{3 x 50 on 1:10 Back - Desc 1-3 7-5uwk off wall
1,200 6:16 PM 3x{1 x 100 on 2:00 Kick IM - B@2:20
{2 x 50 on 1:00 Kick - Desc 1-4 By 25's B@1:10
{8 x 25 on :40 All FAST
1-2 Kick/3-4 Swim
1,000 6:45 PM
10 x 100 on 1:20 Free B@1:25
C@1:40
500 7:00 PM
10 x 50 on 1:20 Off Blocks - Sprint Flop Free
From Dive - 3 Quick Dolphin kicks transition to flutter
300 7:15 PM 2x{2 x 25 on :40 UW Fish Kicks - 13 then EZ Back
{4 x 25 on :40 FAST - 7 uwk Fast Back
7:23 PM
3,700 Yards - Stress Value = 101
EGY WORK STK PACE
=== ==== === =====
EN1
S FR 1:00
EN2
S BK 1:10
EN2
K IM 1:00
EN2
K FR 1:00
EN3
G FR 1:20
EN2
S FR 0:40
EN2
S FR 1:20
EN1
EN3
K FIN
S FIN
Workout #456 - Tuesday, 11 February 2014
Junior 2 - General
1 minute rest between sets
Yards
Time
Set Description
====== ========
================================================
600 6:00 PM
1 x 600 on 12:00 100Back/50Breast
1,000 6:13 PM 2x{3 x 100 on 2:00 Kick B@2:20
{2 x 50 on 1:05 Kick - Last 25 Fast B@1:15
{4 x 25 on :30 Free Fast B@2x25@:40
1,000 6:35 PM 1x{1 x 500 on 7:30 Free - 4/7/9/10th Fast B@8:20
{5 x 100 on 1:40 1-DPS/2-4Fast/5SuperFast B3@2:00
1,000 6:52 PM 4x{4 x 25 on :40 IMOxRnd - DPS
{2 x 25 on :40 RS
{4 x 25 on :35 FAST - O@:30/E@:40
{1 on :30 Rest
7:20 PM
3,600 Yards - Stress Value = 104
EGY WORK STK PACE
=== ==== === =====
REC
S BBR 1:00
EN2
K
C 1:00
EN2
K
C 1:05
EN3
S FR 1:00
EN2
S FR 0:45
EN3
S FR 0:50
EN2
S IM 1:20
EN2
S IM 1:20
EN3
S IM 1:10
Workout #459 - Wednesday, 12 February 2014
Junior 2 - IM'ers
1 minute rest between sets
Yards
Time
Set Description
====== ========
========================================
6:00 PM
1 on 20:00 Dryland
500 6:20 PM 1x{3 x 100 on 2:00 Free - 2-1-1
{3 x 50 on 1:10 Back - Desc 1-3
{2 x 25 on :40 Back - Fast 7 Kicks
1,000 6:32 PM 2x{1 on 3:00 Wall Kick :30mod/:30fast
{1 x 200 on 4:00 Kick - IM - 25mod/25Fast
{3 x 100 on 1:35 IM - Strong Desc 1-3
1,000 6:57 PM 2x{2 x 25 on :40 1-Dive Fly 2-Push Fly
{1 on :30 Rest
{4 x 25 on :40 1-Dive Back 2-4 Push Back
{1 on :30 Rest
{6 x 25 on :40 Breast 1-Dive 2-6-Push
{1 on :30 Rest
{8 x 25 on :40 Free - 1-Dive 2-8-Push
7:27 PM
2,500 Yards - Stress Value = 89
EGY WORK STK PACE
=== ==== === =====
EN1
L DRY
EN1
S FR 1:00
EN2
S BK 1:10
EN3
S BK 1:20
EN2
K FR
EN2
K IM 1:00
EN2
S IM 0:48
EN3
S FLY 1:20
EN3
S
BK
1:20
EN3
S
BR
1:20
EN3
S
FR
1:20
1:20
1:20
Licensed To: First Colony Swim Team
HY-TEK's TEAM MANAGER 6.0
3/5/2014 Page 2
Workout #461 - Thursday, 13 February 2014
Junior 2 - Distance Free
1 minute rest between sets
Yards
Time
Set Description
====== ========
================================================
300 6:00 PM
1 x 300 on 6:00 100Fr/50Br as 1Pull/1DolpnK/1BrK
1,300 6:07 PM 1x{3 x 200 on 3:30 Kick w/Fins Desc to Fast
{4 x 50 on 1:00 IMO - breast w/1DK/4flutters
{2 x 150 on 2:30 Kick w/Fins Desc to Faster!
{4 x 50 on 1:10 IMO - Fast
b @2/1:55/1:50 & 6x50@1:00 o-ez e-fast
1,500 6:33 PM 2x{1 x 100 on 1:30 Free - Moderate
{1 x 100 on 1:25 Free-Slightly Faster than 1st 1
{1 x 100 on 1:20 Free - Fast! Think 500 Pace
{9 x 50 on :50 1Ez/1F/1Ez/2F/1Ez/3F
400 6:58 PM
8 x 50 on 2:00 Srint Flops
7:14 PM
3,500 Yards - Stress Value = 112
EGY WORK STK PACE
=== ==== === =====
REC
S FB1 1:00
EN2
K FIN 0:52
EN2
S FIN 1:00
EN2
K FIN 0:50
EN3
S FIN 1:10
EN2
EN2
EN3
EN3
EN1
S
S
S
S
S
FR
FR
FR
FR
C
Workout #463 - Friday, 14 February 2014
Junior 2 - Kick
1 minute rest between sets
Yards
Time
Set Description
====== ========
=========================================
900 5:30 PM 2x{3 x 100 on 2:00 Free 5Dk's
{3 x 50 on 1:10 Back to breast Desc 1-3
400 5:50 PM 4x{1 x 50 on :55 Kick
1:10
{1 x 50 on :40 Swim
1:00
Round 1 Free - Round 2 Choice Stroke
1,400 5:58 PM 2x{6 x 25 on :40 Kick Fast
{1 x 50 on 1:00 Swim Fast
{4 x 25 on :40 Kick Fast
{2 x 50 on 1:00 Swim Fast
{2 x 25 on :40 Kick Fast
{3 x 50 on 1:00 Swim Fast
{1 x 100 on 3:00 Free - RB 3/5 by 25
600 6:33 PM
12 x 50 on 1:20 Off Blocks - Sprint Flops
200 6:50 PM
1 x 200 on 4:00 Loosen
6:54 PM
3,500 Yards - Stress Value = 98
EGY WORK STK PACE
=== ==== === =====
EN1
S FR 1:00
EN2
S BBR 1:10
EN2
K FR 0:55
EN2
S FR 0:40
EN3
EN3
EN3
EN3
EN3
EN3
REC
EN1
REC
K
S
K
S
K
S
S
S
S
FS
FS
FS
FS
FS
FS
FR
FR
C
1:20
1:00
1:20
1:00
1:20
1:00
1:30
1:20
1:00
0:45
0:42
0:40
0:50
2:00
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