Saturday, September 17, 2011

800 Swings

From Tracy's Blog 9.10.11



14kg:
10 2 hd swing x 2 sets (15/15 x 2 = 1 min)
10 tr x 2 sets (15/15 x 2 = 1 min)
1/1 + 2/2 x 2 sets (15/15 x 2 = 1 min)
5/5 x 2 sets (15/15 x 2 = 1 min)
total 80 swings, 4 min.
20 2 hd sw x 1 (30/30 = 1 min)
20 tr x 1 (30/30 = 1 min)
1/1 + 2/2 x 2 (30/30 = 1 min)
5/5 x 2 (30/30 = 1 min)
total 80 swings, 4 min
10 2 hd sw, 10 tr x 1 (30/30 = 1 min)
10 tr, 1/1 + 2/2 x 1 (30/30 = 1 min)
1/1 + 2/2, 5/5 x 1 (30/30 = 1 min)
5/5, 10 2 hd sw x 1 (30/30 = 1 min)
total 80 swings, 4 min
10 2 hd sw, 10 tr, 1/ + 2/2, 5/5 x 4 (1 min. work, 1 min rest x 4 = 8 min.)
total 160 swings 8 min.
400 swings, 20 min.
Then I dropped to the 12kg and shortened the rests:
(noted in green)
10 2 hd swing x 2 sets (15/15 x 2 = 1 min)
10 tr x 2 sets (15/15 x 2 = 1 min)
1/1 + 2/2 x 2 sets (15/15 x 2 = 1 min)
5/5 x 2 sets (15/15 x 2 = 1 min)
total 80 swings, 4 min.
20 2 hd sw x 1 (30/15 = 45)
20 tr x 1 (30/15 = 45)
1/1 + 2/2 x 2 (30/15 = 45)
5/5 x 2 (30/15 = 45)
total 80 swings, 3 min
10 2 hd sw, 10 tr x 1 (30/15 = 45)
10 tr, 1/1 + 2/2 x 1 (30/15 = 45)
1/1 + 2/2, 5/5 x 1 (30/15 = 45)
5/5, 10 2 hd sw x 1 (30/15 = 45)
total 80 swings, 3 min
10 2 hd sw, 10 tr, 1/ + 2/2, 5/5 x 4 (1 min. work, 30 sec. rest x 4 = 6 min.)
total 160 swings 6 min.

400 swings, 16 min.
total: 800 swings in 36 min.
NOTES:
* hit times as Rx’d
* FUN FUN FUN! The time just flew!!