Practice Log
Arm Swing Exercise Routine
Plum 50
Swim S,W400/V300/JV200 +
1 min rest +
S,W4/V3/JV2 x 100 @ 10 sec. rest +
1 min. rest +
S,W,V4/JV2 x 50 @ 10 sec. rest.
S,W4/V3/JV2 x (3 x 25 free + 25 stroke) @ :25 for S,W/@ :30 for others
* Move out of lane #1 and lane #6 for next set now.
Kick S,W,V4/JV2 x (4 x 20 yards (widths) underwater) @ :10 RI
Do one set of each stroke
Pulse Plots
8 x 100 @ 4:30 Primary Stroke - Swim Steady Speeds and Even Splits Please
Percentage Effort:
#1 = 70%
#2 = 80%
#3 = 90%
#4 = 100%
#5 = 100%
#6 = 90%
#7 = 80%
#8 = 70%
Heart Rate counted three times
Immediately after finishing for 10 seconds = :00-:10
:30 after finishing for 10 seconds = :30-:40
1:00 after finishing for 10 seconds = :60-:70.
We want the swimming time and the cumulative heart rates!
Favorite Stroke Swim @ :20 seconds rest between
S = 500 + 400 + 300 + 200 + 100 + 50
W & V = 400 + 300 + 200 + 100
JV = 300 + 200 + 100 + 50
N = 200 + 100 + 50 + 4 x 25
S,W,V 200 swim down/JV 50 swim down + All do 20 press-ups
Plum High School Swimming - Benchmark - PulsePlots from SprintSalo
Date:
Swimmer’s Name:
Swimmer’s Phone:
Swimmer’s Lane #: Stroke:
8 x 100 on 4:30
# Effort % Swim Time Cumulative Heart Rate
(:00-:10 + :30-:40 + :60-:70)
#1 70%___________________ ___________
#2 80%___________________ ___________
#3 90%___________________ ___________
#4 100% ___________________ ___________
#5 100% ___________________ ___________
#6 90%___________________ ___________
#7 80%___________________ ___________
#8 70%___________________ ___________
