Swimming World Magazine - How They Train
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Description: Tom's weekly training schedule.
Swimming World Magazine: How They Train Tom Malchow, March 2000 Monday, Jan. 17, 2000 A.M. (Long course) Warm-up: 1200: 400 free drills 400 back/breast/100 400 free/fly/50) 800: 4 x 100 drill -- high elbow/armpit 4 x 100 drill -- catch-up/six-beat kick Pre-Set: 4 x 50 fly: :45 breathe 2nd pull 4 x 50 back: :45 -- at mid 15m spin drills 4 x 50 breast: 1:00 lunges 4 x 50 free: :40 breathe every 5th stroke Pull: 3 x 400 on 5:00 desc. 1-3 1 x 1500 timed -- good effort Fin Kick: 3 x 300 on 4:30 choice Fin Swim: 5 x 200 on 2:30 hypoxic 3, 5 per 100 Finish: 12 x 50 on :45 alternate one free/build, one fly/build Swim-down: 200 Total: 8,200 meters Monday, Jan. 17, 2000 P.M. (Long course) Warm-up: 4 x 400 continuous (alternate one free, one IM) 4 x 200 on 2:40 (alternate 100 free, 100 IM) 8 x 100 on 1:20 (25 fly-50 free-25 fly) Main Set/ 12 x 100 on 1:15 with paddles Threshold: Low pulse 22-23/10 sec. :30 extra rest 6 x 200 on 2:30 desc. 1-3, 4-6 White (EN1)-Red (EN3) 2:14-2:08 :30 extra rest Pulse 23-25/10 sec. 3 x 800 on 9:30 desc. 1-3 400/400 white (EN1) 4:32-4:32 400/400 pink (EN2) 4:29/4:29 400/400 red (EN3) 4:18-4:18 Pulse 25-28/10 sec. Recovery: 4 x 150 on 2:20 Total: 8,600 meters Tuesday, Jan. 18, 2000 A.M. (Long course) Warm-up: 800 free (last 25 fly/100) 800 (400 free-400 IM) Pre-Set: 3 x (4 x 50 on :45 IMO (1 x 200 IM on 3:00 Descend IMs 1-3 Quality Kick Set: 9 x 100 on 2:00 Descend 1-3 and hold it! HYP Fin Set: 4 x 300 at 3:30 (breathe every 3rd, 5th, 7th stroke by 100) Pull: 4 x 200 free on 2:45 Power Work: 12 x 50 on 1:20 bucket Alternate one fly, one free Tethered Resistance/ 10x max. Stretch 30-35m (use water snake swim belt by Lane Gainer) Speed Assisted: Hold :15 in place at 200 meter stroke rate (1.5 sec.) Sprint home/assisted Finish off: 4 x 50 on 1:00 build Swim again 200 Total: 7,000 meters Tuesday, Jan. 18, 2000 P.M. (Long course) Warm-up: Continuous 400 free-400 IM-400 free-400 IM Pre-Set: 16 x 50 2 fly :50 (breathe every 4th stroke) 2 free :40 Kick/Swim Combo: No board; use paddles for kickboard 4
Size: 2048 chars
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| Page title: | Swimming World Magazine: How They Train Tom Malchow, March 2000 |
| Keywords: | swimming news, swimming results, swimming workouts, swimming technique, swimming training, swimming time converter, swimming world, swimmingworld, swimming world magazine, swimming magazine, swimmingworld tv, swimmingworld radio, swiminfo, swimming dvds, swimming books, swimming videos, usa swimming, high school swimming, masters swimming, olympic swimming, world swimming, ncaa swimming, synchronized swimming, diving news, water polo news, open water swimming, fina |
| Description: | SwimmingWorld.com - The World's Leading Independent Resource For Aquatic Sports |
| IP-address: | 208.106.250.96 |
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| NS | Name Server: DNS010.D.REGISTER.COM Name Server: DNS024.C.REGISTER.COM Name Server: DNS056.B.REGISTER.COM Name Server: DNS070.A.REGISTER.COM |
| WHOIS | Status: clientTransferProhibited |
| Date | Creation Date: 11-mar-2002 Expiration Date: 11-mar-2015 |