This document contains a workout summary for an athlete that includes: - A warm up with 600 meters swimming and 300 meters drills - A series with 4 sets of 25 meters using resistive paddles - A pre-series with 600 meters swimming, 100 meters drills, and 2 sets of 50 meters sprints - A main set of 1,500 meters consisting of intervals of 200, 50, 150, and 50 meters - Additional 600 meter sets including kick and drills - A final 400 meter cool down swim

1. Licensed To: Edwin Adorno Espinel 11/10/2016 Page 1
Workout #2235 - Thursday, 10 Nov 2016
MAXIMO CONSUMO - 13 Y MAS
1 minute rest between sets
Meters Time Set Description EGY WORK STK PACE
====== ======== ======================================================== === ==== === =====
*****************************Warm Up*******************
600 5:00 PM 1 x 600 on 12:00 150 swim, 50 kick REC S FR 1:00
300 5:13 PM 1 x 300 on 4:00 50 kchup, 100 ESTILO EN1 S PAD 0:40
************************SERIE GOMAS********************
100 5:18 PM 4 x 25 on :45 GOMAS RESISTIDAS SP3 S STK 1:30
(2 X 15" GOMAS RESISTIDAS +++ 1 X 25 DE CAJON
1 X 15" GOMAS RESISTIDAS +++ 1 X 25 DE CAJON)
*************************Pre Serie*********************
600 5:22 PM 1x{1 x 400 on 6:00 Chapa y paddel EN2 S FIN 0:45
{1 x 100 on 3:00 ROTO X 50 10"rest de CAJON SP2 S STK 1:30
{2 x 50 on 1:30 crono de CAJON SP3 S FRM 1:30
1,000 5:35 PM 2 x 500 on 9:30 SoloPaddle300Paso200Descendiendo EN1 P PAD 0:57
********************Serie MVO2*************************
1,500 5:55 PM 1x{2 x 200 on 2:45 free c/20" descanso 2' EN3 S FR 0:41
{6 x 50 on :50 Your Stroke c/10" descanso 2' EN3 S STK 0:50
{2 x 150 on 2:00 free c/15" descanso 2'30" EN3 S FR 0:40
{4 x 50 on :55 Your Stroke c/10" descanso 1'30" EN3 S STK 0:55
{1 x 200 on 2:45 free c/15" EN3 S FR 0:41
{2 x 50 on 1:00 Your Stroke c/10" EN3 S STK 1:00
*******************************************************
600 6:19 PM 2x{4 x 25 on :40 Kick Free fast EN2 K FR 1:20
{4 x 50 on 1:00 15 Fishing, kick fly Back EN1 S FRM 1:00
*******************************************************
400 6:34 PM 1 x 400 on 8:00 300 SWIM, 100 CHOICE REC S FR 1:00
6:42 PM 5,100 Meters - Stress Value = 149