So you want to know the the National Group Did!!!

Apr 21, 2010

Please take a look at what our PRA athletes do to be some of the best swimmers in the LSC.  Others may say they do what we do.  DO THEY REALLY?  The numbers listed below are the actual numbers from every practice offerd in the 2009 short course yard season.

Distance Totals

Total Yards Every 7 Days - 9/13/2009 Through 3/27/2010

Age Group

       Date        MID

----------- ----------

  9/13/2009     33,525

  9/20/2009     46,550

  9/27/2009     36,150

  10/4/2009     53,050

 10/11/2009     55,400

 10/18/2009     53,250

 10/25/2009     46,400

  11/1/2009     57,700

  11/8/2009     42,325

 11/15/2009     45,025

 11/22/2009     34,200

 11/29/2009     38,050

  12/6/2009     29,550

 12/13/2009     26,000

 12/20/2009     48,500

 12/27/2009     83,375

   1/3/2010     57,050

  1/10/2010     58,750

  1/17/2010     68,900

  1/24/2010     55,450

  1/31/2010     35,900

   2/7/2010     39,900

  2/14/2010     56,200

  2/21/2010     51,450

  2/28/2010     47,375

   3/7/2010     31,000

  3/14/2010     31,650

  3/21/2010     16,425

----------- ----------

      Total  1,279,100

    Average     45,682

 

THESE ARE ACTUAL NUMBERS OF YARDS OFFERED AT ALL PRACTICES.  3PM AND 6PM ARE THE SAME PRACTICES, SO THEY ONLY COUNT AS 1 PRACTICE.  TAKE THE AVERAGE AND DIVIDE BY 6 TO GET THE ACTUAL DAILY PRACTICE AVERAGE.

 

I DO NOT TAKE INTO CONSIDERATION YOUR PRACTICE ATTENDANCE AND EFFORT GIVEN AT PRACTICE.

Stress Totals

Stress Totals Every 7 Days - 9/13/2009 Through 3/27/2010

Age Group,  Middle Distance

       Date      Total     EN1  %     EN2  %     EN3  %     SP1  %     SP2  %

----------- ---------- ---------- ---------- ---------- ---------- ----------

  9/13/2009        339     144 43     195 58       0  0       0  0       0  0

  9/20/2009        506     236 47     270 53       0  0       0  0       0  0

  9/27/2009        450     170 38     232 51      48 11       0  0       0  0

  10/4/2009        622     232 37     378 61      12  2       0  0       0  0

 10/11/2009        842     193 23     395 47     126 15     128 15       0  0

 10/18/2009        800     148 19     489 61     162 20       0  0       0  0

 10/25/2009        674     148 22     374 55     153 23       0  0       0  0

  11/1/2009        926     118 13     583 63     213 23      12  1       0  0

  11/8/2009        634     168 27     266 42      72 11     128 20       0  0

 11/15/2009        692     116 17     354 51     156 23      66 10       0  0

 11/22/2009        426     182 43      93 22      30  7     120 28       0  0

 11/29/2009        498     213 43      94 19      18  4     168 34       5  1

  12/6/2009        321     146 45      52 16      36 11      72 22      15  5

 12/13/2009        158     154 97       0  0       0  0       4  3       0  0

 12/20/2009        901     171 19     322 36     408 45       0  0       0  0

 12/27/2009      1,436     159 11     935 65     318 22      24  2       0  0

   1/3/2010        829     124 15     705 85       0  0       0  0       0  0

  1/10/2010        893     165 18     604 68      60  7      64  7       0  0

  1/17/2010      1,033     146 14     860 83      27  3       0  0       0  0

  1/24/2010        992     206 21     328 33     210 21     248 25       0  0

  1/31/2010        732     116 16     162 22     384 52      60  8      10  1

   2/7/2010        498     148 30     315 63      36  7       0  0       0  0

  2/14/2010        788     188 24     476 60     108 14      16  2       0  0

  2/21/2010        676     240 35     252 37      48  7      96 14      40  6

  2/28/2010        560     210 37     220 39      48  9      82 15       0  0

   3/7/2010        374     166 44      79 21      69 18      20  5      40 11

  3/14/2010        396     131 33     169 43      48 12      48 12       0  0

  3/21/2010        142      92 65      24 17       0  0      26 18       0  0

----------- ---------- ---------- ---------- ---------- ---------- ----------

      Total     18,138   4,630 26   9,226 51   2,790 15   1,382  8     110  1

    Average        648     165        330        100         49          4

THESES ARE SEASONAL AND WEEKLY TOTALS: DIVIDE AVERAGE BY 6 TO GET DAILY AVERAGE

Pulse Rates and Work-to-Rest Ratios:  The energy system codes and names come from the 1995 US Swimming Energy Systems and Training Design Handbook. This handbook also describes pulse rates and recommended work-to-rest ratios as follows:

Code        Name                                Pulse                Work-to-Rest Ratio

REC        Warm-up/Recovery               to 120                      Choice

EN1        Aerobic Base                      120-150                10 – 30 second rest

EN2        Anaerobic Threshold          140-170                10 – 40 second rest

EN3        MaxVO2                               160-180                20 second rest to 1:1

SP1        Lactate Tolerance                   Max                        1:1 to 1:2

SP2        Lactate Peak                           Max                        1:2 to 1:8

SP3        A lactate                                   N/A                     30 second minimum

 

Stress Index: Each energy system is associated with a stress index which is used to evaluate how stressful ("hard") a workout is as opposed to how much yardage was done.  The stress indexes are from the "Coaches' Quarterly", September 1995, by Rich Sharp, Ph.D., ICAR Director (and adapted from Sharp, R.L., "Prescribing and evaluating interval training sets in swimming: a proposed model. Journal of Swimming Research.  96:36-40, 1993).