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 Meters Time Set Description EGY WORK STK PACE ====== ======== ==================================================== === ==== === 1,400 8:00 AM 1x{1 x 600 on 10:00 warm up AE0 S REC 0:50 {1 x 800 on 16:00 kick fins AE1 K STR 1:00 1,000 8:28 AM 4x{2 x 25 on :45 15" kicks cord board ALA K STR 1:30 {2 x 25 on :45 10" kick cord ALA K STR 1:30 {2 x 25 on :45 6" kick ALA K STR 1:30 {1 x 100 on 2:15 easy AE0 S REC 1:08 500 8:57 AM 1x{8 x 50 on 1:15 one arm pad-pull (25) AE2 P STR 1:15 {1 x 100 on 2:15 easy AE0 S REC 1:08 2,400 9:12 AM 2x{4 x 50 on 1:15 drills stroke AE0 D STR 1:15 {8 x 100 on 1:35 stroke aer1.5 smooth AE2 S STR 0:48 { techically clean; option: round 1: 4x200 with fins {4 x 25 on 1:00 rhythm ALA S STR 2:00 {4 x 25 on :10 easy AE0 S REC 0:20 9:57 AM 5,300 Meters - Stress Value = 89 Typical an-aerobic workout for Dara Torres during quality period (Olympic season) Meters Time Set Description EGY WORK STK PACE ====== ======== ============================================ === ==== === ===== 1,900 7:45 AM 1x{1 x 600 on 10:00 warm up AE0 S REC 0:50 {1 x 400 on 8:00 kick stroke aer1-2 (200) AE1 K STR 1:00 {8 x 25 on 1:00 kick cord 5''easy+10''fast ALA K STR 2:00 {8 x 50 on 1:15 pad drills - swim (25) AE1 D STR 1:15 {12 x 25 on 1:00 cords fast 2+4 out; 3 in ALA S STR 2:00 1,400 8:35 AM 1x{8 x 150 on 2:20 fr-ba-fr; ba-fr-ba fins aer1 AE1 S STR 0:47 {1 x 200 on 4:00 easy AE0 S REC 1:00 600 9:00 AM 1x{2 x 50 on :45 stroke aer3 AE3 S STR 0:45 {1 x 200 on 5:00 easy AE0 S REC 1:15 {2 x 50 on :45 stroke an2 AN2 S STR 0:45 {1 x 200 on 4:00 easy AE0 S FR 1:00 600 9:14 AM 1x{1 x 50 on :45 free aer3 AE3 S FR 0:45 {1 x 25 on :15 free aer3 (75 broken) AE3 S STR 0:30 {1 x 225 on 5:00 easy AE0 S REC 1:07 {1 x 50 on :45 stroke an2 AN2 S STR 0:45 {1 x 25 on :15 stroke an2 (75 broken) AN2 S STR 0:30 {1 x 225 on 5:00 easy AE0 S REC 1:07 9:26 AM 4,500 Meters - Stress Value = 74 Typical sprint workout for Dara Torres during aerobic 2 period (Olympic season) Meters Time Set Description EGY WORK STK PACE ====== ======== ============================================= === ==== === ===== 1,450 8:00 AM 1x{1 x 600 on 10:00 warm up AE0 S REC 0:50 {8 x 75 on 1:30 1' vert kick (45"hands -10"4arm AE2 K STR 1:00 { -5"stream line) {1 x 50 on 2:00 easy AE0 S REC 2:00 {8 x 25 on :40 5"kick moderate+5"kick fast on AE3 K STR 1:20 { cord 1,050 8:31 AM 1x{12 x 50 on 1:05 25 drill 25 build (1 w/finish AE1 D STR 1:05 { 1 w/ turn) {8 x 25 on :50 2 easy cycles+3 fast cycles on ALA S STR 1:40 { chute {1 x 50 on 1:30 easy AE0 S REC 1:30 {6 x 25 on 1:00 12.5 fast on power tower AE3 S STR 2:00 { (3 pull - 3 w/pad+fins) {1 x 50 on 1:30 easy AE0 S REC 1:30 2,400 9:01 AM 1x{10 x 100 on 1:35 stroke A2 AE2 S STR 0:48 {1 x 100 on 2:00 easy AE0 S REC 1:00 {12 x 50 on 1:10 12.5 skull 12.5 fast 25 easy AE1 D STR 1:10 { w/fins {8 x 25 on :40 3 cycles fast from float on ALA S STR 1:20 { cord {6 x 25 on :40 dive well sprints from dive or ALA S STR 1:20 { push {6 x 25 on :40 dive well easy AE0 S REC 1:20 {1 x 200 on 4:00 warm down AE0 S STR 1:00 9:51 AM 4,900 Meters - Stress Value = 97 |
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