2013-04-09

April 9th	Set details					Distance Yards	Distance Metres
Warm-up	200 ch/4x25 kick/100 pull/100 IM					500	457.2
Set 2	16 x 50 (25 not free, 25 not free)					800	731.52
Set 3	8 x 100 (50 not free, 50 free, descending each 50)					800	731.52
Set 4	6 x 25 partner swim					150	137.16
Cool-down	choice					100	91.44
	TOTAL =					2350	2149
Conversion 100 yards = 91.44 metres
Log in to track your Million Metre Challenge:  http://www.mymsc.ca/MyMscPage.jsp
Free	Breast	Back	Fly	IM	Kick	Drills	Mixed
732	0	0	0	91	91	91	1143
Not signed up yet to start tracking your swims through MSC?
Register for your MSC page here: http://www.mymsc.ca/SwimmerForm.jsp
Select "St Laurent Sharks Masters" as your club.

2013-04-06

Apr-06	Set details					Distance Yards	Distance Metres
Warm-up	200 ch/4x25 kick/100 pull/100 IM					500	457.2
Set 2	6 x [100free, 50ch, 25free, 25ch]					1200	1097.28
Set 3	10 x 50 free 1/4 descending					500	457.2
Cool-down	choice					100	91.44
	TOTAL =					2300	2103
Conversion 100 yards = 91.44 metres
Log in to track your Million Metre Challenge:  http://www.mymsc.ca/MyMscPage.jsp
Free	Breast	Back	Fly	IM	Kick	Drills	Mixed
1143	0	0	0	91	91	91	686
Not signed up yet to start tracking your swims through MSC?
Register for your MSC page here: http://www.mymsc.ca/SwimmerForm.jsp
Select "St Laurent Sharks Masters" as your club.

2013-04-04

Apr-04	Set details					Distance Yards	Distance Metres
Warm-up	200 ch/4x25 kick/100 pull/100 IM					500	457.2
Set 2	3 x [4 x : 100 free, 50 not free]					1800	1645.92
Set 3	10 x 25 sprint					250	228.6
Cool-down	choice					100	91.44
	TOTAL =					2650	2423
Conversion 100 yards = 91.44 metres
Log in to track your Million Metre Challenge:  http://www.mymsc.ca/MyMscPage.jsp
Free	Breast	Back	Fly	IM	Kick	Drills	Mixed
1097	0	0	0	91	91	91	1052
Not signed up yet to start tracking your swims through MSC?
Register for your MSC page here: http://www.mymsc.ca/SwimmerForm.jsp
Select "St Laurent Sharks Masters" as your club.

2013-04-02

Apr 02	Set details					Distance Yards	Distance Metres
Warm-up	200 ch/4x25 kick/100 pull/100 IM					500	457.2
Set 2	2 x [4x 25 fly/back/breast/free]					800	731.52
Set 3	4 x 200 free descending					800	731.52
Set 4	8 x 25 free synchro					200	182.88
Cool-down	choice					100	91.44
	TOTAL =					2400	2195
Conversion 100 yards = 91.44 metres
Log in to track your Million Metre Challenge:  http://www.mymsc.ca/MyMscPage.jsp
Free	Breast	Back	Fly	IM	Kick	Drills	Mixed
1097	183	183	183	91	91	91	274
Not signed up yet to start tracking your swims through MSC?
Register for your MSC page here: http://www.mymsc.ca/SwimmerForm.jsp
Select "St Laurent Sharks Masters" as your club.

2013-03-17 Technosport longcourse

7 sharks showed up at Sunday morning's longcourse practice, here's the swim we did...

Mar-17	Set details					Distance Yards	Distance Metres
Warm-up	choice					500	457.2
Set 2	6 x 300 free					1800	1645.92
Set 3	10 x 50 free					500	457.2
Cool-down	choice					200	182.88
	TOTAL =					3000	2743
Conversion 100 yards = 91.44 metres
Log in to track your Million Metre Challenge:  http://www.mymsc.ca/MyMscPage.jsp
Free	Breast	Back	Fly	IM	Kick	Drills	Mixed
2300							700
2103	0	0	0	0	0	0	640
Not signed up yet to start tracking your swims through MSC?
Register for your MSC page here: http://www.mymsc.ca/SwimmerForm.jsp
Select "St Laurent Sharks Masters" as your club.

2013-03-19

Mar-19	Set details					Distance Yards	Distance Metres
Warm-up	200 ch/4x25 kick/100 pull/100 IM					500	457.2
Set 2	5 x 200 free					1000	914.4
Set 3	10 x 50 free					500	457.2
Cool-down	choice					100	91.44
	TOTAL =					2100	1920
Conversion 100 yards = 91.44 metres
Log in to track your Million Metre Challenge:  http://www.mymsc.ca/MyMscPage.jsp
Free	Breast	Back	Fly	IM	Kick	Drills	Mixed
1500				100	100	100	300
1372	0	0	0	91	91	91	274
Not signed up yet to start tracking your swims through MSC?
Register for your MSC page here: http://www.mymsc.ca/SwimmerForm.jsp
Select "St Laurent Sharks Masters" as your club.

2013-03-16

Mar-16	Set details					Distance Yards	Distance Metres
Warm-up	200 ch/4x25 kick/100 pull/100 IM					500	457.2
Set 2	12 x 100 IM					1200	1097.28
Set 3	10 x 25 sprint choice					250	228.6
Cool-down	choice					100	91.44
	TOTAL =					2050	1875
Conversion 100 yards = 91.44 metres
Log in to track your Million Metre Challenge:  http://www.mymsc.ca/MyMscPage.jsp
Free	Breast	Back	Fly	IM	Kick	Drills	Mixed
				1300	100	100	550
0	0	0	0	1189	91	91	503
Not signed up yet to start tracking your swims through MSC?
Register for your MSC page here: http://www.mymsc.ca/SwimmerForm.jsp
Select "St Laurent Sharks Masters" as your club.

2013-03-14

Mar-14	Set details					Distance Yards	Distance Metres
Warm-up	200 ch/4x25 kick/100 pull/100 IM					500	457.2
Set 2	5 x 200 free					1000	914.4
Set 3	4 x 100 free					400	365.76
Set 4	8 x 25 free					200	182.88
Cool-down	choice					100	91.44
	TOTAL =					2200	2012
Conversion 100 yards = 91.44 metres
Log in to track your Million Metre Challenge:  http://www.mymsc.ca/MyMscPage.jsp
Free	Breast	Back	Fly	IM	Kick	Drills	Mixed
1463	0	0	0	91	91	91	274
Not signed up yet to start tracking your swims through MSC?
Register for your MSC page here: http://www.mymsc.ca/SwimmerForm.jsp
Select "St Laurent Sharks Masters" as your club.