robertopinho's friends
November 21, 2008
400 easy
4 x 50 crawl
100 kick (50 medley, 50 crawl)
50 back
3 x 200 @ 3.15
Times: 2.40, 3.35, 2.29
1000 - 100 crawl, 50 kick 6 times, 50 normal
200 kick with fin
400 - time: 5.15
200 kick with fin
100 crawl, 50 kick 6 times, 50 normal
100 easy
November 19, 2008
500 easy
6 x 100 @ A2 2' 1 medley, 1 crawl
Times: 2.24, 1.14
2.20, 1.11
2.22, 2.09
200 back
400 pull with paddle
3 x 100 @ A2 1.45
Times: 1.14, 1.15, 1.15
200 back
November 18, 2008
500 easy
4 x 50 kick fly/crawl
100 progressive
all with fin
4 x 100 @ 2.15
Times: 1.14, 1.08, 1.06, 1.05
100 easy
600 - 150 kick (fly, crawl, breast)
300 easy
150 kick crawl
4 x 100 @ 2.15
Times: 1.17, 1.15, 1.14, 1.14
400 easy
November 17, 2008
600 easy
4 x 100 kick
600 - 100 medley
200 crawl 3 x 1
100 back
200 crawl
3 x 200 with fin - 1. medley
2. crawl, 2.10, 1.06, 1.04.
3. 50 back, 50 crawl
November 16, 2008
Competition
November 13, 2008
800 easy
1 x 1000
Times:
100 - 1.22
200 - 1.23,14
300 - 1.22,30
400 - 1.22,35
500 - 1.22,20 -
600 - 1.21,76
700 - 1.21,23
800 - 1.20,23
900 - 1.22,04
1000 - 1.19,60
13.36,63
BPM: 180
1': 140
2': 120
November 12, 2008
short but intense:
700 easy
21 x 50 @ 1'
bpm @ 170
2 crawl, 1 fly
Times: 1. 37,96, 37,80, 36,49
2. 36,82, 37,32, 36,66
3. 37,56, 36,91, 36,62
4. 36,95, 36,99, 36,95
5. 37,91, 36,93, 36,75
6. 38,14, 37,11, 38,08
7. 37,23, 37,01, 38,53
250 easy
November 11, 2008
600 easy
400 - 50 drill, 50 swimming
4 x 400 - @ 6.15
Times: 4.48, 4.42, 4.35 and 4.29
100 easy
200 easy
200 pull very easy
November 10, 2008
600 easy
4 x 100 - 50 kick, 50 swimming medley
5 x 200 @ 3.15
Times: 2.54, 2.53, 2,48, 2.44, 2.37
100 easy
300 kick
2 x 50 back
100 crawl
November 06, 2008
700 easy
4 x 150 - 50 kick, 50 swimming progressive, 50 kick
10 x 10 @ 1.45', 4 to 1.23, rest to 1.20 and last to 1.16.
200 easy
3 x 200 with fin
100 easy
