Luddes blogg: september 2012

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

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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

lördag 29 september 2012

Stabilitets- och rörelseträning

torsdag 27 september 2012

HOW CHAMPIONS DO IT

tisdag 25 september 2012

Sammanfattning läger Calella!