Sunday, June 25, 2017

Workouts for week 40, June 26, 28, 30, 31 ((part 1)

6/26/17  MONDAY


200 Swim, 200 K, 200 P
2 x 100 scull ft, mid, rear, swim
4 x 50 on 1:10 build
8 x 50 K w/fins or snorkel w no board
4 x 150 P or Snorkel swim En2
6 x 50 w fins and paddles
2 x 150 EN2
4 X 50 w paddles gliding long stroke

Sunday, June 18, 2017

Workouts for week 39, June 19, 21, 23, 24, 2017

6/19/17  Monday

300 S
200 K
300 P
4 x 50 on 1:15 Build

2 x thru
2 x 150 R:20
2 x 150 R:15
2 x 150 R:10
Both Rounds EN2+, Desc each set (last 2 on 2nd round are almost EN3
100 EZ

6/21/17  Wednesday

2 times thru
200 S w/snorkel gliding for 2 sec on each side
2 x 50 K
100 Dr

8 x 50 on 1:15/1:20

2 x 200 on 4 Fast Free
4 x 100 FAST Stroke on 2:30, free on 2
600 S or P or Fins and Paddles

6/23/17  Friday

400 (50 Free/50 5 strokes Back-5 strokes Free)
300 Every 3rd length Breaststroke
2 x 100 (50 Fist/50 K) w/fins
4 x 50 on 1:15 Build

3 times through - Fly/back and breast
2 x 50 on 1:20 Stroke Drill (IM order?)
100 stroke - Fly w/fins, Back - 5 backstrokes, 5 free strokes
200 EN1 Free

6 x 50 on 1:15 25 stroke all out/25 EZ Free

100 EZ
2700

6/24/17

2 x 200 choice
2 x 100 Scull - Ft/Mid/Rear/Swim x 25
4 x 50 (25 Main stroke Drill/25 Main Stroke Swim)

Dist
10 x 50 on 1 w/fins
    odds -  no free
    evens - K

2 x thru
600 EN1 R:20
300 EN2+ R:20
2 x 100 all out on 1:40
extra 30 sec after round
3500

Mid
8 x 50 on 1:15  Odd - fast, Even Choice

4 x 50 on 1 all out w/fins
200 EZ on 4 w/fins
100 on 1:30 all out w/fins
200 EZ on 4 w/fins
1 or 2 x 300 S or P EN1

Sunday, June 11, 2017

Workouts for week 38, June 12, 14, 16, 17, 2017

6/12/17  Monday

200 SKPD
3(3/2 x 100)
    Rd 1 RI: 20 EN2
    Rd 2 RI: 15 EN2
    Rd 3 RI: 10 EN2
200 K
2/3 x 100 RI 5 Sec Rest All Out!
300 S or P EN1

6/14/17  Wednesday

10 Min  Mix Warm up
400 Reverse IM K/D

4 x thru
50 K on side (alternate sides)
50 Ice Skating/Gliding 2-3 sec on each side

2 x 100 DPS count strokes
2 x 50 Golf  Count strokes and get time for each 50, Add together for golf score, lowest score wins
4 x 100 all out on 2 keep strokes long

4 x 50 on 1:15/1;20 choice stroke 
200 IM on 3:30/4 Fast

6/16/17  Friday

200 S/200 P
4 x 50 Build
300 EN2 R:30
4 x 100 R:20 
300 EN2  R:30
3 x 100 R:20 Faster then 4 x 100
300 EN2 R:30
2 x 100 Faster then previous
300 EN2 R:30
100 All out
Cool down

6/17/17  Saturday

400 S Mix
400 Rev IM K/D
200 P
2(4 x 50) 1st 25 front scull/25 Mid scull, 2nd 25 rear/25 Swim
6 x 50 1 Fly - 333, 2 x BK 5 back/5 free, 2 Brst PKG, 1 Free Catch up

2(5 x 50) w fins 1st set 5 stroke, 2nd set 5 Free K Fast

5 x 200 EN1 Hypo 5 S or  P 100 Free, 100 K
400 stroke/IM + 2 x 100 S Free
300 Fr + 3 x 100 K w/fins
200 IM/Stroke + 4 x 100 Free

Sunday, June 4, 2017

Workouts for week 37, June 5, 7, 9, 10, 2017

6/05/17  Monday

300 S/ 200 K/ 300 P
4 x 150 #1 & 2 3/4 catchup, work core rotation and distance per stroke
#3 & 4 breath every 5, point fingers to bottom when breathing
400 Neg split, really work 2nd half
300 P, long and EZ
200 Neg Split, really work 2nd half
100 Pull, Long and EZ

4 x 50 K w/fins on 1:05
100 EZ

6/07/17  Wednesday

300 S/ 200 K/ 300 P/ 100 Dr  900
3 x 100 build    1200
2 x 200 50 EZ/100 Fast/50 EZ  R:20  1600
300 P EN1  1900
2 x 200 50 Fast/100 EZ/50 Fast R:20  2300
200 EN1 S or P

6/09/17  Friday

3 x (100 S/100 K/100 P)
6 x 50 Build on 1:15
500 Breath every 3/5 x 50
2 x 250 Fast/EZ x 50
5 x 100 on 1:45/2 EN3
200 EZ

6/10/17  Saturday

400 S
4 x (100 K + 3 x 50 (25 Dr/25 Build)) 1400
3 x 50 Scull Ft/Mid/Rear w/snorkel  1550
3 x 50 Max DPS - count strokes  1700
2 x (300 r:20 + 3 x 100 Desc R:15 + 6 x 50 on 1:15 1-3 perfect, 4-6 All out)
100 EZ
3600

Sunday, May 28, 2017

Workouts for week 36, May 29, 31, June 1, 2, 2017

5/29/17  Monday

400 Free
200 K
2(3 x 50) Rd 1) 2 build, 1 3/4 catchup  Rd 2) 2 build, 1 crossback

2 x 200 R:20 + 3 x 100 on 1:45/2/2:15  200's = EN2, 100 = EN3 or all out
2 x 150 R:20 + 2 x 100 on 1:45/2/2:15  150's = EN2, 100 = EN3 or all out 
2 x 100 R:20 + 1 x 100 on 1:45/2/2:15  100's = EN2, last 100 ALL OUT

2 x 50 1/4 Blast/1/4 EZ x 2
100 EZ

5/31/17  Wednesday

300 S, 100 K, 200 P
8 x 50 DPS   1000

100 Sprint R:30
4 x 100 Breath 3/5 x 50
100 Sprint R:30
2 x 200 Breath 3/5 x 50   2000
100 Sprint R:30  2100
3 x 100 P  2400

6/02/17  Friday

200 S
50 scull
50 Drill
50 high elbow
50 DPS
200 Waltz kicking (1-2-3 stroke, roll to side, 1-2-3 Kicking, stroke)
200 K
6 x 50 desc on !:15
300 Swim w/ fins
300 Pull breath every 5
Locomotor - 4 people of equal speed in lane, last person sprints past first  each person 4 times

6/03/17  Saturday

300 Snorkel Swim Ice Skating (gliding 2-3 sec on ea side)
200 (50 Superman Kick, 50 Choice Drill)
4(3 x 50) on 1:15/20/25 25 stroke/25 Free w/fins  IM order

3 times Thru
50 K Fast w/fins
2 x 100 Swim choice no free all out
50 on 1:30 DPS breath every 3rd

6 x 50 on 1:20/30  3 no free/3 Free

2 times
3 x 200 on 3:15 FAST
1 x 50 Ice Skating 2-3 sec glide

200 EZ Swim or P