mån 25 apr. 2016 4:30 em - 7:26 em (176 mins) BARRACUDA - GOOD IS NOT ENOUGH IF BETTER IS POSSIBLE Distance: 6150 SCM WHITE -AEROB 1 PULS: 22-25 TID: PR +25-30 sekunder/100 m FØLELSE: Let og komfortabelt HVORFOR: nedsættelse af mælkesyre produktionen, øget iltforsyning til musklerne, mer glycogen lagret i muskler, øget aktivitet af enzymer i aerob metabolism, Let svømning som har til formål at oprette kroppens balance SVØMMER: SILJA, DONS, KRIS, CECILIE MÖLLER, OLIVER, B, U repeat DRYLAND LAND - HÖG INTENSIV FUNKTIONELL @ 45:00 repeat LAND: Uppvärmning @ 24:00 1 x 6 x 125 OWN CHOICE SWIMMING WARM UP FART 2 ENDURANCE. 25-28 @ 02:30 50 SS 25 SKOVEL 25 DRILL 25 ACC 50 OWN CHOICE SWIMMING RECOVERY FART 1 RECOVERY/WARM UP. 20-24 @ 02:00 3 x 7 x 100 OWN CHOICE SWIMMING FOKUS: D.P.S/SL/STROKE COUNT FART 3 THRESHOLD. 28-30 @ 01:30 / 7 x 100 @ 01:20 3 x 7 x 50 FREESTYLE SWIMMING FOKUS: D.P.S/SL/STROKE COUNT FART 3 THRESHOLD. 28-30 @ 00:55 8 x 200 FREESTYLE SWIMMING PADDEL ZOOMERS FART 3 THRESHOLD. 28-30 @ 02:30 300 OWN CHOICE SWIMMING RECOVERY FART 1 RECOVERY/WARM UP. 4:30 em 5:16 em 5:41 em 6:01 em 6:33 em 6:36 em 6:56 em 6:59 em 7:20 em Page 1
mån 25 apr. 2016 4:30 em - 7:26 em (176 mins) ORCA - GOOD IS NOT ENOUGH IF BETTER IS POSSIBLE Distance: 5350 SCM WHITE -AEROB 1 PULS: 22-25 TID: PR +25-30 sekunder/100 m FØLELSE: Let og komfortabelt HVORFOR: nedsættelse af mælkesyre produktionen, øget iltforsyning til musklerne, mer glycogen lagret i muskler, øget aktivitet af enzymer i aerob metabolism, Let svømning som har til formål at oprette kroppens balance repeat DRYLAND LAND - HÖG INTENSIV FUNKTIONELL @ 45:00 repeat LAND: Uppvärmning @ 24:00 SVØMMER: BRYST/IM: JULIE, MADS, OWAIS, SIGNE, LAURA, REBEKKA RYG: THILDE, JAKOB IM: MERTINS, MARCUS, LAURA, MARC 1 x 6 x 125 OWN CHOICE SWIMMING WARM UP FART 2 ENDURANCE. 25-28 @ 02:30 50 SS 25 SKOVEL 25 DRILL 25 ACC 50 OWN CHOICE SWIMMING RECOVERY FART 1 RECOVERY/WARM UP. 20-24 @ 02:00 3 x 7 x 100 OWN CHOICE SWIMMING FOKUS: D.P.S/SL/STROKE COUNT FART 3 THRESHOLD. 28-30 @ 01:35 / 7 x 100 @ 01:55 50 OWN CHOICE SWIMMING RECOVERY FART 1 RECOVERY/WARM UP. 20-24 @ 02:00 3 x 7 x 50 SPECIAL SWIMMING FOKUS: D.P.S/SL/STROKE COUNT FART 3 THRESHOLD. 28-30 @ 00:50 / 7 x 50 @ 00:55 50 OWN CHOICE SWIMMING RECOVERY FART 1 RECOVERY/WARM UP. 20-24 @ 02:00 7 x 100 SPECIAL BEN BEN: Jämn fart FART 3 THRESHOLD. 28-30 @ 02:00 300 OWN CHOICE SWIMMING RECOVERY FART 1 RECOVERY/WARM UP. 4:30 em 5:16 em 5:41 em 6:01 em 6:41 em 7:05 em 7:20 em Page 2
tis 26 apr. 2016 6:00 fm - 7:30 fm (90 mins) WINNERS TRAIN, LOSERS COMPLAIN Distance: 5400 SCM WHITE -AEROB 1 PULS: 22-25 TID: PR +25-30 sekunder/100 m FØLELSE: Let og komfortabelt HVORFOR: nedsættelse af mælkesyre produktionen, øget iltforsyning til musklerne, mer glycogen lagret i muskler, øget aktivitet af enzymer i aerob metabolism, Let svømning som har til formål at oprette kroppens balance 6 x 100 MEDLEY SWIMMING WARM UP FART 2 ENDURANCE. 25-28 @ 01:45 8 x 50 UV SWIM SWIMMING UV KICK X 16 FENOR, 4 VÄ, MAGE, RYGG, HÖ FART 5 SPRINT MAX (10-25 m) @ 01:05 5 x 800 FREESTYLE SWIMMING FOKUS: D.P.S/SL/STROKE COUNT FART 2 ENDURANCE. 25-28 @ 12:00 1, 3, 5 Paddel ZOOMERS Snorkel, 2,4 sammansatt 300 OWN CHOICE SWIMMING RECOVERY FART 1 RECOVERY/WARM UP. 6:00 fm 6:03 fm 6:14 fm 6:24 fm 7:25 fm Page 3
tis 26 apr. 2016 4:30 em - 7:23 em (173 mins) BARRACUDA & ORCA - BE PROUD, BUT NEVER SATISFIED Distance: 5800 SCM WHITE -AEROB 1 PULS: 22-25 TID: PR +25-30 sekunder/100 m FØLELSE: Let og komfortabelt HVORFOR: nedsættelse af mælkesyre produktionen, øget iltforsyning til musklerne, mer glycogen lagret i muskler, øget aktivitet af enzymer i aerob metabolism, Let svømning som har til formål at oprette kroppens balance repeat DRYLAND LAND - MEDEL INTENSIV STYRKA @ 45:00 repeat LAND: Uppvärmning @ 24:00 FRISIM @1.25: SILJA, DONS, MADS, @1.20: OLIVER, MÖLLER, B BRYST @1.50: JULIE, MIKKEL U, SIGNE, OWAIS RYG @1.40: THILDE, CECILIE, JAKOB FLY @1.40: MARC, LAURA, MARCUS, JAMILLA, JOSEFINE MEDLEY @1.40: MERTINS, KRIS, REBEKKA 1 x 8 x 75 MEDLEY SWIMMING WARM UP FART 2 ENDURANCE. 25-28 @ 01:20 RY BR FR 8 x 25 OWN CHOICE SWIMMING SUPER MEGALODON MAX FART 5 SPRINT MAX (10-25 m) @ 00:45 4 x 4 x 100 SPECIAL SWIMMING SUPER MEGALODON MAX FART 4 OVERLOAD. 30+ @ 01:20 / 4 x 100 @ 01:30 100 OWN CHOICE SWIMMING RECOVERY FART 1 RECOVERY/WARM UP. 20-24 @ 02:00 1 x 200 SPECIAL BEN FART 2 ENDURANCE. 25-28 @ 04:30 12 x 100 SPECIAL SWIMMING BEN MAX FART 4 OVERLOAD. 30+ @ 01:45 / 10 x 100 @ 02:05 5 x 200 FREESTYLE SWIMMING PADDEL ZOOMERS FART 2 ENDURANCE. 25-28 @ 03:00 300 OWN CHOICE SWIMMING RECOVERY FART 1 RECOVERY/WARM UP. 4:30 em 5:16 em 5:41 em 6:02 em 6:33 em 6:59 em 7:02 em 7:18 em Page 4
tors 28 apr. 2016 6:00 fm - 7:41 fm (101 mins) OBSESSION IS WHAT LAZY PEOPLE CALL DEDICATION Distance: 5300 SCM repeat LAND: Uppvärmning @ 09:00 6:00 fm 4 x 150 MEDLEY SWIMMING WARM UP FART 1 RECOVERY/WARM UP. 6:10 fm 20-24 @ 03:00 RY, BR, FR 6 x 50 OWN CHOICE SWIMMING BUILD/ACC FART 5 SPRINT MAX (10-25 m) @ 6:23 fm 01:00 8 x 500 FREESTYLE ARM FOKUS: D.P.S/SL/STROKE COUNT @ 07:00 / 8 x 500 6:30 fm @ 07:30 1,3,5, 7 paddel ZOOMERS, 2,4,6,8 paddel/dolme 4 x 25 SPECIAL SWIMMING SUPER MEGALODON MAX FART 5 SPRINT MAX 7:31 fm (10-25 m) @ 01:00 15 m MAX, på tid 300 OWN CHOICE SWIMMING RECOVERY FART 1 RECOVERY/WARM UP. 7:36 fm Page 5
tors 28 apr. 2016 5:00 em - 7:00 em (120 mins) STRONGER, FASTER, BETTER Distance: 6000 SCM repeat LAND: Uppvärmning @ 29:00 5:00 em FRISIM: SILJA, DONS, MADS, OLIVER, MÖLLER, B BRYST: JULIE, MIKKEL U, SIGNE, OWAIS RYG: THILDE, CECILIE, JAKOB FLY: MARC, LAURA, MARCUS, JAMILLA, JOSEFINE MEDLEY: MERTINS, KRIS, REBEKKA 6 x 1000 SWIMMING FART 3 THRESHOLD. 28-30 @ 15:00 5:30 em SPEC ~ 6000 M Indsvøm ~ 1000 m Teknik ~ 400 m Fart A3, SPEC ~ 3000 m Arm ~ 800 m/ paddel/zoomers MAX sprint/a2 Page 6
fre 29 apr. 2016 2:00 em - 5:07 em (187 mins) FARUM CUP - THERE IS NO ELEVATOR TO SUCCESS. YOU HAVE TO TAKE THE STAIRS. Distance: 3400 LCM repeat DRYLAND WARM UP LAND - MEDEL INTENSIV STYRKA @ 20:00 2:00 em 1 x INSIM 1800 meter 400 FREESTYLE FART 1 RECOVERY/WARM UP. 20-24 @ 06:00 75 frisim, 25 balans 8 x 50 FREESTYLE FART 1 RECOVERY/WARM UP. 20-24 @ 00:50 Lös, acc, lös, 15 Max 300 FREESTYLE FART 2 ENDURANCE. 25-28 @ 05:00 75 frisim, 25 skovel 6 x 50 FREESTYLE FART 5 SPRINT MAX (10-25 m) @ 00:50 200 FREESTYLE FART 1 RECOVERY/WARM UP. 20-24 @ 03:00 75 frisim, 25 ry kick 4 x 50 OWN CHOICE FART 5 SPRINT MAX (10-25 m) @ 00:50 4 x 100 MEDLEY SWIMMING RACE SPEED FART 5 SPRINT MAX (50+ m) @ 30:00 1200 OWN CHOICE SWIMMING RECOVERY FART 1 RECOVERY/WARM UP. 20-24 @ 15:00 2:21 em 2:51 em 4:52 em Page 7
lör 30 apr. 2016 8:00 fm - 11:07 fm (187 mins) FARUM CUP - THERE IS NO ELEVATOR TO SUCCESS. YOU HAVE TO TAKE THE STAIRS. Distance: 3400 LCM repeat DRYLAND WARM UP LAND - MEDEL INTENSIV STYRKA @ 20:00 8:00 fm 1 x INSIM 1800 meter 400 FREESTYLE FART 1 RECOVERY/WARM UP. 20-24 @ 06:00 75 frisim, 25 balans 8 x 50 FREESTYLE FART 1 RECOVERY/WARM UP. 20-24 @ 00:50 Lös, acc, lös, 15 Max 300 FREESTYLE FART 2 ENDURANCE. 25-28 @ 05:00 75 frisim, 25 skovel 6 x 50 FREESTYLE FART 5 SPRINT MAX (10-25 m) @ 00:50 200 FREESTYLE FART 1 RECOVERY/WARM UP. 20-24 @ 03:00 75 frisim, 25 ry kick 4 x 50 OWN CHOICE FART 5 SPRINT MAX (10-25 m) @ 00:50 4 x 100 MEDLEY SWIMMING RACE SPEED FART 5 SPRINT MAX (50+ m) @ 30:00 1200 OWN CHOICE SWIMMING RECOVERY FART 1 RECOVERY/WARM UP. 20-24 @ 15:00 8:21 fm 8:51 fm 10:52 fm Page 8
sön 1 maj 2016 8:00 fm - 11:07 fm (187 mins) FARUM CUP - THERE IS NO ELEVATOR TO SUCCESS. YOU HAVE TO TAKE THE STAIRS. Distance: 3400 LCM repeat DRYLAND WARM UP LAND - MEDEL INTENSIV STYRKA @ 20:00 8:00 fm 1 x INSIM 1800 meter 400 FREESTYLE FART 1 RECOVERY/WARM UP. 20-24 @ 06:00 75 frisim, 25 balans 8 x 50 FREESTYLE FART 1 RECOVERY/WARM UP. 20-24 @ 00:50 Lös, acc, lös, 15 Max 300 FREESTYLE FART 2 ENDURANCE. 25-28 @ 05:00 75 frisim, 25 skovel 6 x 50 FREESTYLE FART 5 SPRINT MAX (10-25 m) @ 00:50 200 FREESTYLE FART 1 RECOVERY/WARM UP. 20-24 @ 03:00 75 frisim, 25 ry kick 4 x 50 OWN CHOICE FART 5 SPRINT MAX (10-25 m) @ 00:50 4 x 100 MEDLEY SWIMMING RACE SPEED FART 5 SPRINT MAX (50+ m) @ 30:00 1200 OWN CHOICE SWIMMING RECOVERY FART 1 RECOVERY/WARM UP. 20-24 @ 15:00 8:21 fm 8:51 fm 10:52 fm Page 9