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TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
SUNDAY |
2
Makena Medley
400 fr, 400 IM st-fr,
5x200 odds pull,
evens IM
10x100 #3, 6 IM
10x50 odds fast, evens ez
Mid Dist/Stroke
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3
Lahaina Lightning
WU 200s, 100k, 200p, 10x50
2/3x100 k, 3x200 desc
10x3 min swims [100 strong pace rest/50 or 100ez recovery]
Challenge Pace Set
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4
1000 Leagues
1000 [4x200strong/50ez]
1000 [4x50k/50st/150p]
1000 [10x100 pace]
Bonus 50’s
Distance
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5
Haleakala Hypoxic
8x50 odds bp
3x200 pull,
6x100 odds IM
4x300 odds pull bp
4x150 odds bp, 4x100 ch
Distance
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6
Delta Drills
6x150 [50k/100choice]
2x[300 1st 100 dr, 250 p, 200 1st 100 dr, 150 p]
10x50 [1-6 pace,
7-10 long rest]
Mid Dist/Drills
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7 |
1/8 |
9
Kaanapali Kick
WU 5x100 choice, 2x50 k
2x200 #1 sw, #2 p,
4x50 k
2x300 #1 sw, #2 p,
4x50 k
2x400 #1 sw, #2 p
Mid Dist/Kick
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10
DPS Challenge
10x50 odds DPS
4/5x200 length 4 DPS
4/5x100 kick
3x300 [200p, 100DPS]
Mid Dist/Kick
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11
800s Express
10x50 choice WU
800 straight,
2/4x50 recover
800 rest :30 wt
400 neg split
8x100 strong pace
Dist - Pull and Kick
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12
Dynamic Drills
WU 5x100 mix 50st/50fr
500 drill/st every 4th
length
3x[100 fists, 200 fr]
4x[50 body surf, 150sw]
5x[25 ch, 125 p]
Drills
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13
Paradise Pace
4x100 easy-stretch,
4x250 [100 fast, 150ez]
4x100 k,
4x200 [100p, 100IM]
4x150 [50ddr/100 ch]
Pace
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14 |
15 |
16
Triple Descend
3x[300, 200, 100; pull,
free, kick]
3x[150, 100, 50 stroke,
free, sprint]
Bonus 50’s
Mid Dist/Variety
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17
Pace Plus
4/5x300 odds p strong pace
4/5x200 odds st/fr
4/5x100 odds kick
strong pace
Bonus Pace 150’s
Distance/Pace
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18
Maui Mile
1500 [5x100 desc, 500 fr, 500p]
6x50 kick
10 or 15x100 every 3rd strong pace others choice
4x50 kick
Distance Pace
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19
Kapahulu Kick
WU 2x[100, 100k, 100p]
3x300 s,p,st/fr, 4x50k,
3x200 s,p,st/fr, 4x50k
3x100 desc, 4x50k
Bonus 100s
Mid Dist/Kick
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20
Sandwich Isle
WU 4x50k, 2x100st, 200p
400 dr/fr, 4x200 p/sw
400 st/fr, 8x100 odds pull, evens swim
Bonus 50’s
Distnace
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21 |
22 |
23
Bruin Buizer
WU 400 coaches choice
500, 1x100 strong, 400, 2x200 strong, 300, 3x100 strong, 200, 4x100 strong
8x50 choice bonus set
Distance
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24
Pectoral Power
2x[100s, 100k, 100p]
6x50 #1 & #4 br pull
10x100 [1-4fr, 5,6 kick,
7 br pull, 8-10 fr]
4x200 rotate 50 stroke
Mid Distance - Stroke
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25
Variable Speed
WU 4x50 dr, 2x100, 2x50k
400 var speed, 4x150 p,
300 var speed, 6x100 pace, 200 var speed, 8x50 st/fr, 100 k, 12x25 var sp
Distance Pace
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26
Wailua Whaler
3x100 rotate 50 fast, 3x200 rotate 100 fast, 3x300 EMF,
EMF by 100s
6x150 [50k, 50f, 50 choice]
Bonus 50’s
Var Speed
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27
Draft Delight
2x500 #1 draft,
3x300 #1 draft,
5x100 odds strong,
evens ez,
10x50 choice race imagery
Easy warm down
Pace
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28
Summer Sprint
9am Start
Sunset Beach to Ehukai
1 mile swim
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29 |
30
Recover in Style
6x50 build on 1:00,
4x200 recover,
6x50 fast on 1:00,
4x150 [50k/100 ch. rec.]
6x50 fast on 1:10,
4x100 recover choice
Sprint - Dist Recover
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31
Daytona 100s
WU 4x150 rotate 50k
3x100 pace, 2x200 p/s
3x100 pace, 2x300 p/s
3x100 pace, 500 pace
Bonus 50s
Pace 100s |
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WORKOUT TIMES
web sites uhmastersswimming.com and hawaiiswim.com
Morning workouts Monday through Friday, 5:30 - 7:00 AM
Evening workouts Monday through Friday, 6:00 - 7:15 PM
Evening workouts Monday through Thursday, 7:15 - 8:30 PM
MAY TRAINING - BY COACH JOE LILEIKIS
Congratulations on a fine Spring training season. Last month’s freestyle emphasis in mechanics and conditioning has provided a fantastic base for the summer season. June training will focus on the skills and conditioning in preparation for the 2003 Surf n Sea North Shore Swim Series. Big “distance” Wednesdays will return to provide extra conditioning. A blend of ocean swimming skills, race strategy, and pacing will be incorporated into the workouts to offer the extra edge in training and race preparation. Remember to stretch and have a thorough warm-up prior to building the intensity in workouts and events. This beneficial start will provide positive results with an increased range of motion, injury prevention, and a focused, relaxed, positive outlook.
2003 surf & SEA NORTH SHORE SWIM SERIES
The 2003 North Shore Swim Series is here! Applications for all events are available on- line at www.hawaiiswim.com. Go Bows - See you on the North Shore!
Raging Isle Sprint - Saturday, June 28th
Surf & Sea Cup - Saturday, July 12th
Cholos 2000 Swim - Saturday, July 26th
Surf & Sea North Shore Challenge - Saturday, August 9th
THANKS ISLAND SWIM N GEAR AND TYR
A special thanks to Island Swim n Gear and TYR for there generous donation of swim caps for the swim clinics. This extra donation greatly added to the clinics. Thanks TYR and Island Swim n Gear, your kamaaina swim specialty store located in the Wailana building in Waikiki with free 1/2 hr validated parking.
SUMMER HAWAII AQUA CAMP
A fantastic summer experience opportunity is available at the University of Hawaii pool. Coach Mike Anderson and wife have scheduled their second annual unique experience for children this summer. Information for the unique “Hawaii Aqua Camp” is located in the coaches office.
WAIKIKI ROUGHWATER SWIM CLINICS
Are you interested in learning about the insights on the Waikiki Roughwater Swim scheduled for Labor Day 2003? Come down to Kaimana Beach on Saturday
June 28th for the first of three informational clinics on the race course and
ocean swimming strategies. For more information check the web at
www.waikikiroughwaterswim.com
REMINDERS
1. Congratulations Masters Nationals swimmers!
2. Dues June is the final month in this quarter. Thank you for your prompt
payment $40/mo or $120 for the quarter. Mahalo!
3. Parking passes are available in the lobby for $20 per month and must be purchased one week prior to the new month. See Amy or Sunny for details, or call 956-7510
4. Remember bicycles must be locked outside the complex. Sorry for the
inconvenience. |
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