<html><head></head><body bgcolor="#FFFFFF"><div><br><br>Sent from my iPhone</div><div><br>Begin forwarded message:<br><br></div><blockquote type="cite"><div><b>From:</b> DD Ross <<a href="mailto:xcmom@aol.com">xcmom@aol.com</a>><br><b>Date:</b> March 1, 2012 2:20:32 PM EST<br><b>To:</b> <a href="mailto:a.tom0318@gmail.com">a.tom0318@gmail.com</a>, <a href="mailto:Xcmom@aol.com">Xcmom@aol.com</a><br><b>Subject:</b> <b>Spring/Summer Workout For SJHS Swimmers</b><br><br></div></blockquote><div></div><blockquote type="cite"><div><font color="black" size="2" face="arial">
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<div><font class="Apple-style-span" face="Arial, Helvetica, sans-serif" size="2">Will you send this to the e-mail list please.</font></div>
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<div><b style="font-family: helvetica, arial; font-size: 10pt; ">Sp</b><b><font class="Apple-style-span" face="Arial, Helvetica, sans-serif" size="2">ring/Summer Workout for SJHS Swimmers</font></b><br>
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Group: Ston</font><font class="Apple-style-span" face="Arial, Helvetica, sans-serif" size="2">ewall Jackson Varsity</font><br>
<font class="Apple-style-span" face="helvetica, arial" size="2">Distance: 3650 SCY</font><br>
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<font class="Apple-style-span" face="helvetica, arial" size="2">1 x 400 on 6:00 - Freestyle; Swim; Every 4th 25 backstroke; REC - Warmup/Recovery</font><br>
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<font class="Apple-style-span" face="helvetica, arial" size="2">4 x 100 on 1:</font><font class="Apple-style-span" size="2" face="Arial, Helvetica, sans-serif">45</font><font class="Apple-style-span" face="helvetica, arial" size="2"> - Swim; IM; REC - Warmup/Recovery</font><br>
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<div style="font-family: helvetica, arial; font-size: 10pt; float: left; ">2 x </div>
<div style="float: left; border-left-width: 3px; border-left-style: solid; border-left-color: black; "><span class="Apple-style-span" style="font-family: helvetica, arial; font-size: 10pt; "> 8 x 50 on 1:</span><font class="Apple-style-span" face="Arial, Helvetica, sans-serif" size="2">00</font><font class="Apple-style-span" face="helvetica, arial" size="2"> - Freestyle; Kick; EN1 - Aerobic Base</font><br>
<font class="Apple-style-span" face="helvetica, arial" size="2"> 2 x 200 on 3:00 - Freestyle; Swim; Last 50 @ 85 percent. EN1 - Aerobic Base</font><br>
<font class="Apple-style-span" face="helvetica, arial" size="2"> 8 x 25 on 0:35 - Swim; Odd - IM order @ 85 percent. / even - free. EN1 - Aerobic Base</font></div>
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<font class="Apple-style-span" face="helvetica, arial" size="2">1 x repeat on 2:00 - Rest after second round; REC - Warmup/Recovery</font><br>
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<div style="font-family: helvetica, arial; font-size: 10pt; float: left; ">3 x </div>
<div style="font-family: helvetica, arial; font-size: 10pt; float: left; border-left-width: 3px; border-left-style: solid; border-left-color: black; "> 1 x 100 on 1:50 - Swim; IM RACE. EN3 - Max VO2<br>
1 x 50 on 1:30 - Swim; 25 free/ 25 backstroke; EN3 - Max VO2</div>
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<font class="Apple-style-span" face="helvetica, arial" size="2">4 x 100 on 1:50 - Freestyle; Swim; Every 4th 25 backstroke.; </font></div>
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<div><font class="Apple-style-span" face="helvetica, arial" size="2">REC - Warmup/Recovery</font><font class="Apple-style-span" size="2" face="Arial, Helvetica, sans-serif"> (Do an ascending recovery of at least 300 yards, this will add to the yardage already given)</font></div>
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<div><font class="Apple-style-span" face="Arial, Helvetica, sans-serif" size="2">*To use this as a conditioning workout for spring/summer, where backstroke is indicated, substitute alternate strokes on different days, using a different stroke each day.</font></div>
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<div><font class="Apple-style-span" face="Arial, Helvetica, sans-serif" size="2">*Where IM is indicated substitute your best alternate stroke once a week, and alter the interval accordingly. You should attempt to descend the times whenever possible within a set.</font></div>
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<div><font class="Apple-style-span" face="Arial, Helvetica, sans-serif" size="2">*You can also change the number of repetitions of the sets, but always try to do somewhere between 3500-4000 yards if possible. Newer swimmers may choose to lower the yardage count to between 2500 - 3000, but need to be closer to 3500 by summers end.</font></div>
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<div><font class="Apple-style-span" face="Arial, Helvetica, sans-serif" size="2">*Alternate warmup - 1000 SKIPS (5 x 200 swim, kick, IM, pull, swim); if you have fins, boards, paddles, feel free to use them, but use them well and correctly.</font></div>
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Sent from my iPad</div>
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