[Monster]

Hier eine Beispielwoche wie man sie bekommt:

*** Monday, October 09, 2006 (4300 yards) ***
Warm up
400 Choice
400 Free

Set
1200 Neg. Split 80%

Pulling/Kicking
6x150 R:30"
50 Kick - 100 Pull

Set
1200 Neg. Split 100%

Cool Down
200 easy

*** Tuesday, October 10, 2006 (4800 yards) ***
Warm up
400 Free
4x100 IM R:20"

Set
12x100 75% Int.1'45"
12x100 80% Int.1'40"
12x100 85% Int.1'35"

Cool Down
200 easy

*** Wednesday, October 11, 2006 (4400 yards) ***
Warm up
400 Choice
400 Stroke

Set
8x100 IM R:30"
6x100 Freestyle Int.2'

Pulling
600 Hyp.3-5/50
6x100 Stroke w/Paddles

Set
4x200 IM Best Average R:1'

Cool down
200 Easy

*** Thursday, October 12, 2006 (4400 yards) ***
Warm up
400 Stroke
400 Free

Set
2x600 75% R:1'

Kicking
400 Choice

Set
2x400 80% R:1'

Pulling
400 Hyp.3-5/50

Set
2x300 >80% R:1'


Cool down
200 Easy

*** Friday, October 13, 2006 (4300 yards) ***
Warm up
400 Free
400 Choice

Pulling
600 Technique R:1'
3x200 75% w/paddles Int.3'
6x100 Stroke Int.2'

Kicking
500 Choice
8x50 Stroke Fast Int.2'15"

Quality Set
6x100 Maximum Speed
Int.5' - 100% each 100

Cool down
200 Easy