Sunday, May 22, 2016

Workouts for week 36, May 23, 25, 27, 28, 2016

5/23/16  Monday (yards)

200 SKPD
4(4 x 100) R:15 sec between reps, 30 sec between groups 
1st Group - Pull, concentrate on form, 3/4 catch-up, feel pressure of water, hand as anchor -  move body over hand
2nd Group - Swim EN2
3rd Group - Kick - 1, 3 w/fins, 2, 4 w/o fins
4th Group - Swim - desc 1-4

2(4 x 50) on 1 w/fins and paddles - snorkel if got it, head down, EVF EN2
4 x 50 S/K/P/D


5/25/16 Wednesday (LCM)

300 S/200 K/300 P
4 X 50 Build on 1:15
5 x 100 on 2/2:15 Fr EN1  (20 sec rest)
200 P
4 x 100 on 2/2:15 EN2
200 K
3 x 100 on 2/2:15 EN2
2 x 100 1 3/4 catch-up 2 Cross-backs
2800

5/27/16 Friday (LCM)

300 S/ 200 K/100 P
4(3 x 50) on 1:15
1)2 build, 1 8 K-1 stroke
2)2 build, 1 3/4 catch-up
3)2 build, 1 x-back
4)2 build/1 arm down

2 x 200 on 3:30/3:40/? EN1 + 4 x 100 on 1;40/50/2 EN2
2 x 150 on 20 SR EN1 + 3 x 100 on 1;40/1:50/2/ EN2
2 x 100 on 1;40/50/2 EN1 + 2 x 100 on 1:40/50/2 EZ Cool down
3000

5/28/16 Saturday (LCM)

300 Swim
3 x 200
1)  100 K/100 Dr
2)  100 Stroke Dr/100 S Max DPS GOLF
3)  100 GOLF - 1+/100 8k-1 Stroke

600 S  (25 EZ/25 Fast/50 EZ/50 Fast/75 EZ/75 Fast/75 EZ/75 Fast/50 EZ/50 Fast/25 EZ/25 Fast

4 x 150 1) En1, 2) EN2 3) EN3  4) Race pace - Fast
100 EZ
300 (1st half of 600) (25 EZ/25 Fast, etc)
6 x 50 Dr/EZ Swim 
2800


Monday, May 16, 2016

Workouts for week 35, May 16, 18, 20, 21, 2016

5/16/2016 Monday

300 S, 200 K/D, 200 P
2 x 100 scull Ft/mid/rear/swim
Dist
2 x thru
2 x 150 on 2:10/220/230
2 x 150 on 205/215/225
2 x 150 on 200/210/220
1 min rest after 6
All EN2+
400-500 S or P EN1
Every 4th length drill- 3/4 catch
3100/3200

5/18/2016 Wednesday

400S
4 x 100 K/D x 25
4 x 50 on 1 build
3(4 x 25) on 40 Rd 1 drill IM order

4 x thru
P2 x 50 on 55
75 K on 1:25
2 x 25 MS Fast on 45

4 x 100 on 1:45/1:55/2:05
1). 75 EZ Free/10SR/25 Sprint fly
2) 50 EZ Free/25 Sprint back/10SR/25 Sprint fr
3). 25 EZ FR/50 spr back/10 SR/25 fast fr
4) 75 Sprint bk or br/10 SR/25 Sprint free

300-400 swim w/ fins and paddles EN1
2900/3000

5/20/2016 Friday
300 S, 200 K, 200P, 100 dr-3/4 catch-up
4 x 50 build on 1
4 x 50 desc on 1
4 x 25 on 35. Odds-1/2 Blast, 1/2 EZ, even- spr
8 x 50 on 50/55. EN3
4 x 100 on 1:25/35/45/55. EN3
400 EN1 lane finish + 20
6 x 50 on 50/55 EN3
3 x 100 on 1:25/35/45/55. EN3
300 EN1 S or P cool down

5/21/2016 Saturday

300 S + 2 x 50 K
200 P + 2 x 50 Dr
Dist
2 x thru
600 on 30 SR
200 K on 4
#2 600 faster then 1

3 x thru
400 on 20 SR
100 no Free on 140/50/2
desc sets 1-3

12 x 25 on 25 Hold strong EN2+ PACE
400 S or P EN1 perfect tech

Mid/Stroke
3 x thru
4 x 25 on 45 shooters (see below)
2 x 50 on 1 MS DPS
(Br - dbl br pullouts
(Bk - 15 m/40+
(Fly- 15m
(Fr - 15 m

5 x 300
1) 150 fast/150 EZ
2) 125 fast/175 EZ
3) 100 fast/200 EZ
4) 75 fast/225 EZ
5) 50 fast/250 EZ
EZ = EN1
Strokers - evens MS

3 x thru
4 x 25 K on 50
2 x 50 S EN1 on 1
1 x 25 swim all out
25 EZ S on 45
#2 MS
200 Ez

Sunday, May 8, 2016

Workouts for Week 34, May 9, 11, 13, 14, 2016

5/9/16 Monday

200 SKPD
12 x 50 on 1 odds build, evens drill (CU, Fist, 3 pt, weak arm(fist w/non breathing arm, Arm-down on breathing side, x-backs)
8 x 100 on 1:30(Ln 3)/1:40(Ln 2/1:50(Ln 4, 5)/2 Ln 1/6) EN2 RI:20 sec rest
400 P (200 tech, exagerated glide MAX DPS, 200 Breath 2,4,6,8 x 50)
400 K (200 K w/fins/ 200 K w/fins on side)
100 EZ

5/11/16 Wednesday

300 S, 200 K, 300 P, 200 IM Dr
8 x 75(50 Fr/25 stroke IM order) Build Free) on 1:20/30/40
4 x 125 IM's Rotating 50's 1st 25 of 50 is drill eg. 50 fly, 25 bk, 25 Br, 25 Fr (25 Fly Drill/25 Fly swim
300 K MS
2(4 x 25 Choice on 35 + 50 Dr on 1 + 100 IM on 1:45/55/2:05)  R:15 sec inbetween
100 EZ

5/13/16 Friday

300 S, 100 K
300 P, 100 K
200 D, 100 K
3 x 100 Scull #1 &3 Ft/Mid/Rear/Swim, #2 Feet 1st on front and back
4 x 50 on 1 Build
4 x 50 on 1 Desc
4 x 25 on 40 odd 1/2 BLAST/1/2 EZ,  Evens Sprint!
8 x 100 on 2
25 Fast/75 EZ
50 Fast/50 EZ
75 Fast/25 EZ
100 Fast
100 EZ
75 Fast/25 EZ
50 Fast/50 EZ
25 Fast/75 EZ
300 S or P EN1 Every 4th length alternate Catch up/X-Backs

5/14/16 Saturday

400 S + 2 x 75 Dbl arm back/K/scull
300 P + 2 x 75 dbl arm back/K/scull
8 x 50 on 1 odds build, evens work streamline, no breathing from flags to wall
300 P
4 x 50 1) head position 2) K -arms down rotate shoulders  3) arm down on breathing side 4) swim w/ rotation - straight arm pull
300 P
4 x 50 Dr/build/1/2 Blast/Sprint
4 x 150 50 Free/100 IM on 2:30/40/50/3:00
400 S EN1
300 S EN2
200 S EN3
3 x 100 w/fins MAX DPS, extra gliding

Sunday, May 1, 2016

Workouts for Week 33, May 2, 4, 6, 7, 2016

5/2/16 Monday

5 x 200 SKPDS
2 x 100 Scull
100 Swim En-1
50 K no fins
200 S En-2 
50 P
300 S EN-2
50 Catch-up
400 S
50 K no board fins ok
300 S EN-2
50 P
200 S EN-1
50 Dr
100 S EN-1
2 x 50 D/S Cool down
3200

5/4/16 Wednesday

200 S 100 K, 200 P 200 Dr
2 x 100 scull choice
10 x 25 on 45
9 x 50 on 1
8 x 25 on 40
7 x 50 on 55
6 x 25 on 35
5 x 50 on 50
4 x 25 on 30
3 x 50 on 45
2 x 25 on 25
1 x 50 on 40
200-300 S or Pull EN1 Every 4th length cross -backs

5/6/16 Friday

3 x 300 SKP
100 Breast P
8 x 25 on 45 Odd Streamline K under H2O w fins/ Odd build
10 x 50 D/S  IM order + 2 Choice
400 S no Free
12 x 25 on 40 IM order w fins
200 S breath toward Bleachers
2 x 50 Fast w  fins
8 x 25 w/fins
2-4 breaths only
2 -3 breaths only
2-2 breaths only
2 - 1 breath only
100 EZ
3000

5/7/16 Saturday 

400 S/400 IM Dr

Stroke
5 x 300 last 50 single arm fly 25 R/25 left
1000 (200 Back/100 Free) x 3 + 100 Back Drill
500 Breast - odd 100 Swim/even drill 1 P 3K, 
3(3  x 50) ERF x 50 Mid set MS on 1:10

Distance
5 x 300 Last 50 6-beat overkick
1000 (200 Hard/100 EZ) x 3 + 100 K Hard
500 odd 100's EZ hold streamline-kick 4 dolphin kicks/Even 100 Hard swim
400 S or Pull EZ EN1

Tuesday, April 19, 2016

Workouts for Week 32, May 2, 4, 6, 7, 2016

5/2/16  Monday

200 S, 200 K, 200 P  600
4 x 75 build on 1:20/1:30  900
4 x 100 on 1;35/1:45/1:55  EN2+  1300
3 x 50 on 1:05 EZ   1450
3 x 150 on 2:20/2:30/2:40 EN2+  1750
3 x 50 on 1;05 EZ                     1900
2 x 200 on 3/3:10/3:20/3:40 EN2+  2300
3 x 50 on 1:05 EZ    2450
300 on 4:30/5/5:30 EN2 +  2750
3 x 50 on 1:05  CU/S/X-backs
2900

5/4/16  Wednesday

400 S, 200 K, 300 P
2(4 x 50) on 50 
2(4 x 25) on 35 1st set build, 2nd set 12 1/2 Blast/12 1/2 EZ
4 x 100 on 5 min  ALL OUT, Best Possible Average(BPA), get times, record
500 S or P Max DPS, count strokes, long exaggerated glide

5/6/16 Friday

300 S, 300 P
6 x 50 K  900
Back and Breast Drills  2(4 x 25)  1100

5 x 100 stroke/IM  1600
4 x 50 25 fly drill/25 Fly swim  1800
100 Free   1900
4 x 50 25 Bk Dr/25 Bk Swim  2100
3 x 100 IM/Stroke  2400
4 x 50 25 Br Dr/25 Br Swim  2600
2 x 100 Free    2800
4 x 50 25 Free Dr/25 Free Swim  
3000

5/7/16  Saturday

300 S/ 200 K/ 200 P
4 x 25 w/fins arm @ side, connect catch to hip rotation
4 x 50 Pull work on connecting catch to rotation
3 x 50 w fins connect catch to core
2 x 50 swim no equipment same

3 x 200 w fins alt 25 FKOB/25 free
focus on 1 of the following
1) 1 goggle in water
2) connect core to rotation
3) 6 beat kick
4) EVF
5) hide head

4 x 25 w fins w/ fist connect catch to core/catching with forearm
200 S w fins w fist focus on catch and tight fist
200 S w fins open hand focus on dropping hand, applying catch with rotation
4 x 25 w fins on 45 as hand enters water, send forward to rotate to set up hip rotation, then connect hand and hips as you pull

150 KDS x 50
2 x 75 25 FKOB/25 Dble arm bk/25 1 arm fly drill

Training for the 400 IM
Fins ok, when fatigued, switch to 3 full strokes Fly then free
50 Fly  r:20
100 Fly r:20
100 Fly + 50 BK
100 Fly + 100 BK
100 Fly + 100 Bk + 50 Br   3650
100 Fly + 100 Bk + 100 Br
100 Fly + 100 Bk + 100 Br + 50 Free
400 IM
4700