tisdag 25 september 2012

Sammanfattning läger Calella!




   
I eftermiddag kör vi sista passet för denna gång i Calella, vi avslutar med ett 3 timmarspass och imorrn är det dags att resa hem. Totalt blir det 88.000 meter eller 1700 minuters simträning under 1 vecka där 80 % har varit ren aerob träning. Simmarna har skött sig exemplariskt och att vi kört träningen med nya simkamrater från andra klubbar har varit mycket lyckosamt.




                                                                                         Workout #6736 ‑ onsdag, 19 september  2012
                                                                                                   NIVÅ 7‑8 ‑ DISTANS(NIVÅ 7‑8)
                                                                                                        1 minute  rest between sets

     Meters     Time    Set Description                                EGY WORK STK  PACE
     ====== ========    ============================================== === ==== === =====
             3:15 PM    1 on 45:00 FYS ‑ FLEX + MAGE & RYGG                   L
                         ====================
      1,000  4:00 PM    1 x 1000 on 15:00 LINDELLS INSIM               REC    S  VF  0:45
        500  4:16 PM    1 x 500 on 10:00 BALANS FRISIM OLIKA ÖVNINGAR  REC    T  FR  1:00
                         ====================
      3,200  4:27 PM 4x{4 x 200 on 3:30 FRME, 1‑TÖ/SS, SS/TÖ, BEN, SS  EN1    T  IM  0:52
                         FÖRSTA 2 FOKUS TEKNIK, 3.E HÖGRE PULS, 4.E SS
                         ====================
        800  5:24 PM    8 x 100 on 2:00 25 UV + 50 ACC/RET ‑ 25 EZY    EN1    S  VF  1:00
                         START UPPFIRÅN
                         ====================
        200  5:41 PM    1 x 200 on 4:00 AVSIM, ALLA PÅ EN BANA KICK UV REC    S  VF  1:00
             5:45 PM    5,700 Meters ‑ Stress Value = 44

                                                                                        Workout #6739 ‑ torsdag, 20 september  2012
                                                                                                   NIVÅ 7‑8 ‑ DISTANS(NIVÅ 7‑8)
                                                                                                        1 minute  rest between sets

     Meters     Time    Set Description                         EGY WORK STK  PACE
     ====== ========    ======================================= === ==== === =====
             8:30 AM    1 on 20:00 20 MIN LÖPNING INNAN SIMNING        L
                         ====================
        600  8:50 AM    4 x 150 on 3:00 50 FR‑ DU RY‑50 FR      REC    S  RY  1:00
        400  9:03 AM    8 x 50 on 1:10 4 BALANS FR, 4 SKOV/FR   REC    T  VF  1:10
                         ====================
      4,000  9:14 AM 1x{3 x 400 on 5:40 FR MA                   EN1    S  FR  0:42
                       {8 x 50 on :50 SP MA                     EN2    S  SP  0:50
                       {3 x 300 on 4:15 FR MA                   EN1    S  FR  0:42
                       {6 x 50 on :50 SP MA                     EN2    S  SP  0:50
                       {3 x 200 on 2:50 FR MA                   EN1    S  FR  0:42
                       {4 x 50 on :50 SP MA                     EN2    S  SP  0:50
                       {3 x 100 on 1:25 FR MA                   EN1    S  FR  0:42
                       {2 x 50 on :50 SP MA                     EN2    S  SP  0:50
                         ====================
                         200‑150‑100‑50‑150‑100‑50‑100‑50‑50
      1,000 10:15 AM    1 x 1000 on 20:00 BEN PROG              EN1    K  SP  1:00
        800 10:36 AM 1x{8 x 50 on :50 FR ACC/LÖS                SP3    P  FR  0:50
                       {8 x 50 on :50 FR LÖS/ACC                EN1    S  FR  0:50
                         ====================
        300 10:51 AM    1 x 300 on 6:00 VF AVSIM                REC    S  VF  1:00
            10:57 AM    7,100 Meters ‑ Stress Value = 88


                                                                                        Workout #6741 ‑ torsdag, 20 september  2012
                                                                                                   NIVÅ 7‑8 ‑ DISTANS(NIVÅ 7‑8)
                                                                                                        1 minute  rest between sets

     Meters     Time    Set Description                     EGY WORK STK  PACE
     ====== ========    =================================== === ==== === =====
             3:30 PM    1 on 30:00 FYSTRÄNING VAIRERENDE           L
                         ====================
        800  4:00 PM 1x{1 x 300 on 6:00 SKOVEL/SS           REC    T  VF  1:00
                       {1 x 300 on 6:00 BALANS/SS           EN1    T  VF  1:00
                       {4 x 50 on 1:00 VF LÄTT ACC/HÅRT ACC EN2    S  SP  1:00
                         ====================
      3,500  4:17 PM 1x{2 x 200 on 2:50 FR MA               EN1    S  FR  0:42
                       {5 x 100 on 1:50 SP BEN MA           EN2    K  SP  0:55
                       {2 x 200 on 2:50 FR MA               EN1    S  FR  0:42
                       {4 x 100 on 1:50 SP BEN MA           EN2    K  SP  0:55
                       {2 x 200 on 2:50 FR MA               EN1    S  FR  0:42
                       {3 x 100 on 1:50 SP BEN MA           EN2    K  SP  0:55
                       {2 x 200 on 2:50 FR MA               EN1    S  FR  0:42
                       {2 x 100 on 2:50 1‑3                 EN2    K  SP  1:25
                       {2 x 200 on 2:50 FR MA               EN1    S  FR  0:42
                       {1 x 100 on 1:50 SP BEN MA           EN2    K  SP  0:55
                         ====================
      2,400  5:16 PM 3x{1 x 500 on 7:30 FR AND.TRÄN         EN1    P  FR  0:45
                       {6 x 50 on :50 FR 7T                 EN1    P  FR  0:50
                         ====================
        300  5:55 PM    1 x 300 on 6:00 VF AVSIM            REC    S  VF  1:00
             6:01 PM    7,000 Meters ‑ Stress Value = 87

                                                                                         Workout #6742 ‑ fredag, 21 september  2012
                                                                                                   NIVÅ 7‑8 ‑ DISTANS(NIVÅ 7‑8)
                                                                                                        1 minute  rest between sets

     Meters     Time    Set Description                             EGY WORK STK  PACE
     ====== ========    =========================================== === ==== === =====
             8:30 AM    1 on 30:00 20 MIN LÖPNING INNAN SIMNING            L
                         ====================
      1,000  9:00 AM    1 x 1000 on 18:00 400FRME‑300RY‑200BR‑100FJ REC    S  IM  0:54
        400  9:19 AM    4 x 100 on 1:45 ME, 1‑4                     EN2    S  IM  0:52
                         ====================
      3,500  9:27 AM 7x{1 x 300 on 4:30 FR FEN ÖKA KICK/VÄNDN       EN1    S  FR  0:45
                       {4 x 50 on :50 25 KICK MAGE UV‑25 KICK PÅ RY EN1    K  FJ  0:50
                         ====================
                         6‑5‑4‑3‑2‑1
      2,100 10:23 AM    1 x 2100 on 33:00 25 MAX SKOVEL‑75 FR       EN1    P  FR  0:47
                         ====================
        300 10:57 AM    1 x 300 on 6:00 VF AVSIM                    REC    S  VF  1:00
            11:03 AM    7,300 Meters ‑ Stress Value = 70


                                                                                         Workout #6743 ‑ fredag, 21 september  2012
                                                                                                   NIVÅ 7‑8 ‑ DISTANS(NIVÅ 7‑8)
                                                                                                        1 minute  rest between sets

     Meters     Time    Set Description                   EGY WORK STK  PACE
     ====== ========    ================================= === ==== === =====
             3:30 PM    1 on 30:00 FYSTRÄNING VAIRERENDE         L
                         ====================
      1,500  4:00 PM 1x{1 x 300 on 6:00 VF                EN1    S  VF  1:00
                       {6 x 50 on 1:00 FR PULS            EN2    S  FR  1:00
                       {3 x 100 on 1:50 ME TÖ             EN1    T  IM  0:55
                       {1 x 300 on 6:00 VF TÖ             REC    T  VF  1:00
                       {12 x 25 on :40 SPRINT + 1/2 VÄNDN SP3    S  VF  1:20
                         ====================
      5,300  4:33 PM 1x{3 x 500 on 7:05 FR PROG 1‑3       EN1    S  FR  0:42
                       {4 x 50 on 1:00 TÖ                 REC    T  VF  1:00
                       {3 x 400 on 5:40 FR PROG 1‑3       EN2    S  FR  0:42
                       {4 x 50 on 1:00 TÖ                 REC    T  VF  1:00
                       {3 x 300 on 4:10 FR PROG 1‑3       EN1    S  FR  0:42
                       {4 x 50 on 1:00 TÖ                 REC    T  VF  1:00
                       {3 x 200 on 2:50 FR PROG 1‑3       EN2    S  FR  0:42
                       {4 x 50 on 1:00 TÖ                 REC    T  VF  1:00
                       {3 x 100 on 1:25 FR PROG 1‑3       EN1    S  FR  0:42
                         ====================
        300  5:54 PM    1 x 300 on 6:00 VF AVSIM          REC    S  VF  1:00
             6:00 PM    7,100 Meters ‑ Stress Value = 95

                                                                                         Workout #6747 ‑ lördag, 22 september  2012
                                                                                                   NIVÅ 7‑8 ‑ DISTANS(NIVÅ 7‑8)
                                                                                                        1 minute  rest between sets

     Meters     Time    Set Description                         EGY WORK STK  PACE
     ====== ========    ======================================= === ==== === =====
             8:30 AM    1 on 30:00 20 MIN LÖPNING INNAN SIMNING        L
                         ====================
      1,100  9:00 AM 1x{1 x 300 on 5:00 VF                      REC    S  VF  0:50
                       {3 x 100 on 1:45 ME                      REC    S  IM  0:52
                       {4 x 50 on :50 FR 1‑4                    EN1    S  FR  0:50
                       {12 x 25 on :30 4 BALANS, SKOV, VALFRITT REC    S  VF  1:00
                         ====================
      1,500  9:21 AM 6x{3 x 50 on :45 FR                        EN1    S  FR  0:45
                       {2 x 50 on 1:00 SP ACC                   EN1    S  SP  1:00
                         ====================
                         SIMMAS MED FENOR OCH PDL
      4,200  9:48 AM 1x{2 x 250 on 3:30 FR DPS                  EN1    S  FR  0:42
                       {5 x 100 on 1:30 FR 1‑5                  EN2    S  FR  0:45
                       {10 x 50 on 1:00 EJ FR DPS               EN1    S  VF  1:00
                       {2 x 200 on 3:00 FR DPS                  EN1    S  FR  0:45
                       {4 x 100 on 1:30 FR 1‑4                  EN2    S  FR  0:45
                       {8 x 50 on 1:00 EJ FR DPS                EN1    S  VF  1:00
                       {2 x 150 on 2:20 FR DPS                  EN1    S  FR  0:47
                       {3 x 100 on 1:30 FR DPS                  EN1    S  FR  0:45
                       {6 x 50 on 1:00 EJ FR DPS                EN1    S  VF  1:00
                       {2 x 100 on 1:30 FR DPS                  EN1    S  FR  0:45
                       {4 x 50 on :50 FR 1‑4                    EN2    S  FR  0:50
                       {8 x 25 on :30 EJ FR DPS                 EN1    S  VF  1:00
                         ====================
        300 10:59 AM    1 x 300 on 6:00 VF AVSIM                REC    S  VF  1:00
            11:05 AM    7,100 Meters ‑ Stress Value = 76


                                                                                         Workout #6748 ‑ lördag, 22 september  2012
                                                                                                   NIVÅ 7‑8 ‑ DISTANS(NIVÅ 7‑8)
                                                                                                        1 minute  rest between sets

     Meters     Time    Set Description                               EGY WORK STK  PACE
     ====== ========    ============================================= === ==== === =====
             2:30 PM    1 on 30:00 FYSTRÄNING VAIRERENDE                     L
                         ====================
        800  3:00 PM 1x{1 x 200 on 3:30 FR                            REC    S  FR  0:52
                       {1 x 200 on 3:30 FR/RY                         REC    S  IM  0:52
                       {1 x 200 on 3:30 ME                            EN1    S  IM  0:52
                       {1 x 200 on 3:30 FR ACC                        EN2    S  FR  0:52
                         ====================
      5,400  3:15 PM 1x{5 x 100 on 1:30 FR LA                         EN1    S  FR  0:45
                       {1 x 100 on 1:45 SP BEN FENOR HÅRT             EN3    K  SP  0:52
                       {4 x 100 on 1:30 FR LA                         EN1    S  FR  0:45
                       {1 x 200 on 3:30 SP BEN FENOR HÅRT             EN3    K  SP  0:52
                       {3 x 100 on 1:30 FR LA                         EN1    S  FR  0:45
                       {1 x 300 on 5:15 SP BEN FENOR HÅRT             EN3    K  SP  0:52
                       {2 x 100 on 1:30 FR LA                         EN1    S  FR  0:45
                       {1 x 400 on 7:00 SP BEN FENOR HÅRT             EN2    K  SP  0:52
                       {1 x 100 on 1:30 FR LA                         EN1    S  FR  0:45
                       {1 x 500 on 8:45 SP BEN FENOR HÅRT             EN2    K  SP  0:52
                       {2 x 100 on 1:30 FR LA                         EN1    S  FR  0:45
                       {1 x 400 on 7:00 SP BEN FENOR HÅRT             EN2    K  SP  0:52
                       {3 x 100 on 1:30 FR LA                         EN1    S  FR  0:45
                       {1 x 300 on 5:15 SP BEN FENOR HÅRT             EN3    K  SP  0:52
                       {4 x 100 on 1:30 FR LA                         EN1    S  FR  0:45
                       {1 x 200 on 3:30 SP BEN FENOR HÅRT             EN3    K  SP  0:52
                       {5 x 100 on 1:30 FR LA                         EN1    S  FR  0:45
                       {1 x 100 on 1:45 SP BEN FENOR HÅRT             EN3    K  SP  0:52
                         ====================
        800  4:44 PM    1 x 800 on 16:00 ALLA PÅ 1 BANA, UV VID VÄNDN REC    S  VF  1:00
             5:00 PM    7,000 Meters ‑ Stress Value = 146

                                                                                         Workout #6750 ‑ söndag, 23 september  2012
                                                                                                   NIVÅ 7‑8 ‑ DISTANS(NIVÅ 7‑8)
                                                                                                        1 minute  rest between sets

     Meters     Time    Set Description                         EGY WORK STK  PACE
     ====== ========    ======================================= === ==== === =====
             8:30 AM    1 on 30:00 20 MIN LÖPNING INNAN SIMNING        L
                         ====================
      1,300  9:00 AM 1x{3 x 200 on 3:30 FR, FR/RY, ME           REC    S  IM  0:52
                       {6 x 50 on 1:00 3 SKOVEL, BALANS         REC    S  VF  1:00
                       {1 x 200 on 3:30 FR/SP                   REC    S  SP  0:52
                       {4 x 50 on 1:00 25 ÅTERFÖRING UV‑25 FR   EN1    S  FR  1:00
                         ====================
      3,200  9:25 AM 4x{1 x 400 on 6:00 FR LA NEG.SPL           EN1    S  FR  0:45
                       {8 x 50 on 1:00 SP MA                    EN1    S  SP  1:00
                         ====================
      1,800 10:22 AM 3x{1 x 200 on 3:00 FR DPS                  EN1    P  FR  0:45
                       {4 x 50 on 1:00 15MAX‑LÖS‑15 MAX‑LÖ      SP3    P  VF  1:00
                       {1 x 100 on 1:30 FR DPS                  EN1    P  FR  0:45
                       {2 x 50 on 1:00 25 MAX, LÖST             REC    S  VF  1:00
                         ====================
        600 10:55 AM    12 x 50 on 1:10 VF BEN FEN              REC    K  VF  1:10
            11:09 AM    6,900 Meters ‑ Stress Value = 74


                                                                                         Workout #6752 ‑ söndag, 23 september  2012
                                                                                                   NIVÅ 7‑8 ‑ DISTANS(NIVÅ 7‑8)
                                                                                                        1 minute  rest between sets

     Meters     Time    Set Description                      EGY WORK STK  PACE
     ====== ========    ==================================== === ==== === =====
             3:30 PM    1 on 30:00 FYSTRÄNING, EJ ÖVERKROPP         L
                         ====================
        200  4:00 PM    1 x 200 on 4:00 VF                   REC    S  VF  1:00
                         ====================
      7,200  4:05 PM 1x{1 x 1200 on 20:00 ME FEN V.100 LA    EN1    S  IM  0:50
                       {5 x 100 on 1:20 FR ST 1.15 ELER 1.20 EN3    S  FR  0:40
                       {1 x 1000 on 16:00 FR FEN PDL 5T      EN1    S  FR  0:48
                       {5 x 100 on 1:20 FR ST 1.15 ELER 1.20 EN2    S  FR  0:40
                       {1 x 800 on 14:00 ME FEN V.50 LA      EN1    S  FR  0:52
                       {5 x 100 on 1:20 FR ST 1.15 ELER 1.20 EN2    S  FR  0:40
                       {1 x 600 on 11:00 FR FEN PDL 5T       EN1    S  FR  0:55
                       {5 x 100 on 1:20 FR ST 1.15 ELER 1.20 EN2    S  FR  0:40
                       {1 x 400 on 7:00 ME FEN V.100 LA      EN1    S  FR  0:52
                       {5 x 100 on 1:20 FR ST 1.15 ELER 1.20 EN2    S  FR  0:40
                       {1 x 200 on 3:00 FR FEN PDL 5T        EN1    S  FR  0:45
                       {5 x 100 on 1:20 FR ST 1.15 ELER 1.20 EN2    S  FR  0:40
                         ====================
        200  5:57 PM    1 x 200 on 4:00 VF                   REC    S  VF  1:00
             6:01 PM    7,600 Meters ‑ Stress Value = 134

                                                                                        Workout #6755 ‑ måndag, 24 september  2012
                                                                                                   NIVÅ 7‑8 ‑ DISTANS(NIVÅ 7‑8)
                                                                                                        1 minute  rest between sets

     Meters     Time    Set Description                                 EGY WORK STK  PACE
     ====== ========    =============================================== === ==== === =====
             9:30 AM    1 on 30:00 20 MIN LÖPNING INNAN SIMNING                L
                         ====================
      1,800 10:00 AM 3x{1 x 300 on 5:00 FR AND.TRÄNING + KICK EFT VÄNDN REC    S  FR  0:50
                       {6 x 50 on 1:00 4 BALANS/SS, 2 SKOVEL/SS         REC    T  VF  1:00
                         ====================
      1,500 10:34 AM    1 x 1500 on 25:00 5‑4‑3‑2‑1 BEN FEN /PDL & FEN  EN1    K  IM  0:50
                         ====================
        200 11:00 AM    1 x 200 on 4:00 AVSIM                           REC    S  VF  1:00
            11:04 AM    3,500 Meters ‑ Stress Value = 17


                                                                                        Workout #6758 ‑ måndag, 24 september  2012
                                                                                                   NIVÅ 7‑8 ‑ DISTANS(NIVÅ 7‑8)
                                                                                                        1 minute  rest between sets

     Meters     Time    Set Description                        EGY WORK STK  PACE
     ====== ========    ====================================== === ==== === =====
             3:30 PM    1 on 30:00 DRYLAND (NO UPPER BODY)            L
                         ====================
        900  4:00 PM    9 x 100 on 1:45 3 FR, 3 FR/RY 3ME      REC    S  IM  0:52
        900  4:17 PM 3x{2 x 50 on 1:10 BEN, 1 ACC, 15H‑20L‑15H EN2    K  SP  1:10
                       {1 x 100 on 1:45 FR DPS                 REC    S  FR  0:52
                       {2 x 50 on 1:10 SS, 1‑ACC, 15H‑35L      EN2    S  FR  1:10
                         ====================
      1,500  4:38 PM 1x{8 x 50 on 1:00 SPEC, MVO2              EN3    S  SP  1:00
                       {1 x 100 on 3:00 GLID                   REC    S  VF  1:30
                       {6 x 50 on 1:10 SPEC, MVO2              EN3    S  SP  1:10
                       {1 x 100 on 3:00 GLID                   REC    S  VF  1:30
                       {4 x 50 on 1:20 SPEC, MVO2              SP1    S  SP  1:20
                       {1 x 100 on 3:00 GLID                   REC    S  VF  1:30
                       {2 x 50 on 1:30 SPEC, MAX               SP1    S  SP  1:30
                       {1 x 200 on 5:00 GLID                   REC    S  VF  1:15
                         ====================
      1,600  5:17 PM 1x{4 x 100 on 2:00 BEN FEN                EN1    K  VF  1:00
                       {4 x 100 on 1:45 ME                     EN1    S  IM  0:52
                       {4 x 100 on 2:00 BEN FEN                EN1    K  VF  1:00
                       {4 x 100 on 2:00 NEDSIM                 REC    S  VF  1:00
             5:48 PM    4,900 Meters ‑ Stress Value = 99

                                                                                         Workout #6759 ‑ tisdag, 25 september  2012
                                                                                                   NIVÅ 7‑8 ‑ DISTANS(NIVÅ 7‑8)
                                                                                                        1 minute  rest between sets

     Meters     Time    Set Description                                  EGY WORK STK  PACE
     ====== ========    ================================================ === ==== === =====
             8:30 AM    1 on 30:00 20 MIN LÖPNING INNAN SIMNING                 L
                         ====================
      1,500  9:00 AM 3x{1 x 300 on 6:00 SP VÄNDN + 7 KICK+2 ARM/FR EZY   EN1    S  FR  1:00
                       {4 x 50 on 1:00 7 KICK UV TK/FR EZY               EN1    S  FJ  1:00
                         ====================
      3,000  9:31 AM 3x{6 x 100 on 2:00 BEN FEN                          EN1    K  VF  1:00
                       {4 x 100 on 1:45 ME SS                            EN1    S  IM  0:52
                         ====================
      2,000 10:29 AM    1 x 2000 on 32:00 4‑3‑2‑1‑3‑2‑1‑2‑1‑1 FR PDL D/F EN1    P  FR  0:48
                         ====================
        300 11:02 AM    1 x 300 on 6:00 VF                               REC    S  VF  1:00
            11:08 AM    6,800 Meters ‑ Stress Value = 72

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