TKSpivey

Registered: June 03, 2012

Age: 22

Sex: Female

Location: Manhattan Beach, US

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Sport Overview

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Wednesday, Oct 17, 2012

Swim 1 hr 45 min, 6345.7 yds

SHORT COURSE METERS: W/U 500 fr/bk 3x 5x100 (free - back - IM) MAIN 3x (7x50 kick on 1:00) 3x (7x50 Pull on :45 avg :37/:33) 3x (7x50 FR on :40 first 2 rounds :45 last - avg :35) 1x (7x50 under water kick on 1:00) W/D 100

Tuesday, Oct 16, 2012

Swim 1 hr 30 min, 5908.1 yds

SHORT COURSE METERS: W/U 4x400 (fr . k . pull . fr) _PRE 8x50 (perfect stroke on 0:50) _MAIN 3x400 6x50 3x200 6x50 (paddles . pullbouy . sw)each round _SWIM 800 W/D 200

Run 45 min, 5.5 mi

Warm up run to stadium (.6 miles). Drills for 10 min. Lap (1.4miles) 1 easy (HR 145ish). Lap 2-3 a little faster. Last half of Lap 3 strong (HR 165ish). Ez Jog home. Total Avg HR 154

Monday, Oct 15, 2012

Swim 1 hr 30 min, 5142.2 yds

SHORT COURSE METERS: W/U 400 IM 300 fr 200 bk 100 IM . PRE 20x50 on 50 perfect stroke . MAIN 40x25 odd-ez even-sprint 15+15secrest (0:14.5 -0:13.9) BACKST 6x200 15secrest PULL 500.

Swim 1 hr 45 min, 6564.6 yds

SHORT COURSE METERS: W/U 2x200 fr 2x200 k 2x200 IM . PRE 16x50 IM 15 secrest . MAIN 3x (4x100 fast 200 ez) (1:09-1:05 avg 1:07 mid) . KICK with board 4x200 fins 12x50 no fins on 55. PULL 4x150 4x100 . 100ez

Wednesday, Oct 10, 2012

Swim 1 hr 45 min, 7002.2 yds

METERS SHORT COURSE W/U 400fr 3x100im 200bk 2x100im 100fr PRE 18x50 - 6xim 6xfly/fr 6xfree with 10-15 sec rest MAIN 6x(50/100/150/200) on :40/1:20/2:00/3:00 +30 last 2 pull. objective=descend 1-4/5-6 (35-33,1:11-09, 1:48-45, 2:24-21) 1000 ez with fins

Swim 1 hr 45 min, 4376.4 yds

METERS SHORT COURSE-AM: W/U 800 fr/im 6x100 kick. Drills with paddles 16x25. 16x50 fist drill fast 15meters each lap. 20x50 kick (first 10 meters each lap fast) :30 rest. 6x:30 fast wall kicks +:30 rest

Tuesday, Oct 09, 2012

Run 1 hr, 6.5 mi

long slow run with occasional sprints with Alessandro around Stadium. GPS watch incorrect. HR avg 150/40

Swim 2 hr, 6564.6 yds

METERS SHORT COURSE W/U forgot MAIN 100/200/400/200/100 x3 on 1:20 base (second round pull)