May 2 Spring Warm-up

Workout #11 - Sunday, 02 May 2010
Woodbine WILLARD
1 minute rest between sets

Yards Time Set Description EGY WORK STK PACE
====== ======== ========================================= === ==== === =====
600 2:00 PM 12 x 50 on 1:10 free EN1 S FR 1:10
200 2:15 PM 8 x 25 on :40 Butterfly 4 kick dril EN1 K FLY 1:20
200 2:22 PM 8 x 25 on :40 Butterfly right arm drill EN1 D FLY 1:20
200 2:29 PM 8 x 25 on :40 Butterfly left arm drill EN1 D FLY 1:20
200 2:36 PM 8 x 25 on :40 Butterfly rt. doub lft doub EN1 D FLY 1:20
200 2:43 PM 8 x 25 on :40 Butterfly perfect stroke EN1 D FLY 1:20
200 2:50 PM 8 x 25 on 1:00 free turns SP3 S FR 2:00
2:58 PM 1,800 Yards - Stress Value = 24

About this practice-
4 kick drill- arms are at sides. follow the pattern 4 kicks breath ... 4 kicks breath.
Also breath to the front.

Right arm or left arm butterfly drill. Work the keyhole pull. It is ok to breath to the
side. It is important to relay and use a butterffly recovery by swingingthe arm. Thumb
entry and pinkie exit with the hands.

Right double left double drill. Never breath on the double" full stoke". It is ok to
breath to the side. Relax Relax . Relax.

Perfect stroke. No breath fly for half a lap without breathing.

Energy Levels Yards Minutes
============= ============ ===========
Aerobic Base 1,600 88.88% 40.6 83.56%
Alactate 200 11.11% 8.0 16.43%

Stroke Categories Yards Minutes
================= ============ ===========
Butterfly 1,000 55.55% 26.6 54.79%
Freestyle 800 44.44% 22.0 45.20%

Type of Work Yards Minutes
============ ========== ===========
Swim 800 44.44% 22.0 45.20%
Drill 800 44.44% 21.3 43.83%
Kick 200 11.11% 5.3 10.95%

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