QOOWN_ήμ§ΜA jκε»h | A-others | ||||||||
Date: | 12/29/2008 | pM 16:00-19:00 | Sitatesadaj | ||||||
SKP | @ | t | * | m | set | cycle | set description | system | total |
w-up | @ | 3 | * | 100 | 4 | @ | cho,kick,cho/set | A2 | 1200 |
@ | im | 12 | * | 50 | 1 | 1:00 | Act.1 | A2 | 600 |
swim | @ | 1 | * | 100 | 2 | 1:40 | smooth-hyp4 | A2 | 200 |
@ | @ | 1 | * | 200 | 2 | 2:50 | des-hyp2.4.6.8/50 | EN2 | 400 |
@ | @ | 1 | * | 400 | 2 | 5:15 | catch up/hyp5/e-hard/hard/100 | EN2 | 800 |
loosen | @ | 1 | * | 100 | 1 | @ | @ | A1 | 100 |
drill | @ | 4 | * | 25 | 4 | 0:40 | 4t-4stroke hard | A2/rR | 400 |
swim | @ | 20 | * | 50 | 1 | 1:30 | @ | rQ | 1000 |
loosen | @ | 1 | * | 100 | 1 | @ | @ | A1 | 100 |
pull | @ | 1 | * | 100 | 3 | @ | recovery | A2 | 300 |
kick | @ | 1 | * | 100 | 3 | @ | recovery | A2 | 300 |
swim | @ | 1 | * | 100 | 3 | @ | recovery | A2 | 300 |
kick | @ | 8 | * | 25 | 1 | 0:40 | S1 e/hard/1t | A2/rQ | 200 |
loosen | @ | 1 | * | 100 | 1 | @ | @ | A1 | 100 |
p.swim | @ | 20 | * | 25 | 1 | 0:30 | S1 e/hard/1t | A2/rQ | 500 |
dowm | @ | 8 | * | 100 | 1 | @ | cho | `P | 800 |
@ | @ | @ | @ | @ | @ | @ | total | @ | 7300 |
`P | 1200 | ||||||||
A2 | 3550 | ||||||||
EN1 | 0 | ||||||||
EN2 | 1200 | ||||||||
EN3 | 0 | ||||||||
VO2 | 0 | ||||||||
`mP | 250 | ||||||||
`mQ | 1000 | ||||||||
Power | 100 |