Sunday, January 15, 2017

Workouts for Week 16, January 16, 18, 20, 21, 2017

1/16/17  Monday

10 Min Mix Warmup   500
2 x 50 K build on 1:20  600
100 drill - 2 sec glide on each side  700
2 x 100 scull choice   900
2(4 x 25) on 40  1st set build, 2nd set descend   1100
200 on 2:50/3/3:10/3:20 EN2   1300
2 x 150 on 2:10/2:20/2:30  EN2   1600
2 x 100 on 1:30/40/50  EN2  1800
2 x 150 on 2:10/2:20/2:30  EN2   2100
200 on 2:50/3/310/3:20  EN2   2300
6 x 100 on 1:40/50/2/2:10  EN1
     #1 & 2 50 EN1/50 6 beat over Kick
     #3 & 4 25 Choice/50 Free/25 sprint
     #5 & 6 50 cross-backs/50 3 strokes-10 Kicks on a side
2900

1/18/17  Wednesday

10 min Mix Warm up   500
8 x 50 Odd - 0choice, Even - build   900
2(4 x 50) on 1  1st set build, 2nd set 25 121/2 Blast/12 1/2 EZ-25 sprint   1300
50 on 1:30 FAST  1350
100 EZ on 2:15    1450
4 x 25 FAST on 50  1550
100 EZ on 2:15   1650
50 FAST on 1:30  1700
100 EZ on 2:15   1800

2 x 50 Technique (paddles?)  1900
2 x 75 Kick  EZ/Med/Fast x 25   2050
2 x 25 1 breath only on 50   2100

4 x 150 SKP x 50  2700

1/20/17  Friday

10 Min Mix Warm up  500
2 time thru
2 x 25 on 35 lowest stroke count
2 x 50 on 1 match stroke count on 25's
2 x 75 on 1:15 match stroke count by 25's  1100

2 times thru
3 x 100 on 2  best average FAST (1 set MS)
1 x 100 Golf on 2
50 EZ on 1:30
2000

3(4 x 75) on 1:30 1st set 25 Fly/50 Free, 2nd set 25 Back/50 Free, 3rd Set 25 Breast/50 Free 
2900

1/21/17  Saturday

10 Min Mix Warm up
200 S
2 x 50 Drill
100 P

8 x 50 25 Streamline K w/fins/25 Long 2 sec gliding stroke
8 x 25 on 35 Odd choice, even free last 2 fast - #6 & #8

Others
2 x 100 on 1:40/50/2 - last 25 Stroke (no Free)
300 S EN1
2 x 100 on 1:40/50/2 - first 25 stroke (no free)
300 EN1
turns
4 x 25 Mid to mid
400 S or Pull breath 2, 4, 6, 8 or 3, 5, 7, 9
3600

Distance
2 x 150 on 2:20/2:30 EN2
2 x 150 on 2:15/2:25 EN2
2 x 150 on 2:10/2:20 EN2
2 x 150 on 2:15/2:25 EN2
2 x 150 on 2:10/2:20 EN2
2 x 150 on 2:05/2:15 EN2
300 SKP x 100
Turns
400 S or P Breath 2, 4, 6, 8 or 3, 5, 7, 9
4400

Sunday, January 8, 2017

Workouts for Week 15, January 9, 11, 13, 14, 2017

1/09/17  Monday

10 Min Mix Warmup
4 x 25 K on 40
6 x 50 odds scull, evens build Rest:10
4(3 x 75) on 1:10  Every 3rd Fast
2 times thru
2 x 75 on 1:30/40 K
100 S hypo 3/7 x 50
2 x 125 (75 FAST/50 EZ) on 1:50/2/2:10
100 EZ
2900

1/11/17  Wednesday

10 Min Mix Warmup
4 x 50 on 1 25 build/25 All Out
5(4 x 50) on 55/1/1:05  by set SKPDS  Sets 2 and 4 IM or Main Stroke

Others
4 x 25 on 1 All Out MS
6 x 100 on 1;30/40/50/2  w/fins and paddles  EN1+
4 x 25 on 1 all out MS 
2700

Dist
600 P EN1 or snorkel S
4 x 25 on 30 all out
400 P EN2+ or snorkel
4 x 25 on 30 all out w/fins
200 SD x 50

1/13/17  Friday

10 Min Mix Warm up
10 x 100 Fr/Stroke - DKSD x 25, IM #1 Dr/ #2 1/2 Blast each 25  #3 Swim Strong
2 x 75 on 1:15 P
2 x 75 on 1:15 Build
2 x 50 on 50 P
2 x 50 on 50 Build
2 x 25 on 35/40 P Strong
2 x 25 on 35/40 ALL OUT
6 x 25 on 45  2 breath MAX, 1 breath Ideal
6 x 100 Drill/Tech x 25
6 x 25 on 50 w/fins  All OUT
100 EZ
3100

1/14/17  Saturday

10 Min Mix Warm up
8 x 25 on 45 Dr/K IM order or MS
4 x 100 on 1:40/50 hypo 6/4 x 50
6 x 50 on 50 FAST
3 x 100 on 1:50/2 IM
4 x 50 on 50 All Out
1900

Others
4 times thru
50 on 1 fast
50 on 1:20 K FAST
100 on 1:40 Choice
100 on 1:45/2 Stroke
IM - Sets 2 and 4
Back - sets 3 and 4
Breast/Fly - 3rd set
3100
3 x 200 S or P
3700

Dist
2 x 600 EN1/EN2   3100
300 EN2 BK    3400
2 x 300 EN1/EN2  4000
100 EN2   4100
200 EN2   4300
250 EN3   4550
100 EZ
4650

Sunday, January 1, 2017

Workouts for week 14, January 2, 4, 6, 7, 2017

01/02/2017  Monday

10 min Mix Warm-up
2 x 100 K/D x 25  700
2 x 100 Scull 25 Ft/Mid/Rear/Swim  900
4 x 50 build on 1    1100
4 x 25 on 45 odds 1/2 Blast/1/2 EZ, evens Sprint   1200
4 x 200 on 3/3:10/3:20/3:30 RI:20 sec between  EN2  2000
4 x 100 on 1:30/40/50/2  EN2   2400
4 x 75 on 1:15  EN2   2700
4 x 50 on 1 EN3   2900
100 EZ
3000

01/04/17  Wednesday  

10 min Mix WU   500
6 x 50 on 1:15  25 K on side/25 rear scull on back  K=alternate sides free and/or Fly K  800
2 x 50 on 55  900
2 x 75 on 1:10  1050
2 x 100 on 1:30  1250
2 x 125 on 1:50   1500
2 x 150 on 2:10    1800
2 x 175 on 2:30    2150
2 x 200 on 3    2550
2 x 150 on 2:10  6 beat overkick last 50  2850
2 x 75 on 1:15 Swim with 6 beat over kick  3000

01/06/17  Friday

10 min Mix Warmup
4 x 75 25 cross-backs/25 streamline K/Main stroke Drill   800
2 x thru
10 x 50 on 55  desc 1-5, 6-10   
200 on 3:10/3:20 EN3, last 50 Main stroke FAST!  
100 EZ
2400
50 on 1
75 on 1:15
100 on 2
125 on 2:30
150 on 3
2900

01/07/17  Sat

10 min WU mix   500
200 S   700
2 x 50 K  800
100 Main stroke Drill   900
8 x 25 on 45  S/K   1100
12 x 25 on 45  Every 3rd main stroke   1400
2 x 200 Rest 15 sec EN1    1800
10 x 25 on 45 Every 3rd FAST  2050
2 x 200 on 3/3:15 EN2  2450
8 x 25 on 45 odds 1/2 Blast- 1/2 EZ,  evens Sprint   2650
2 x 100 on 2 EN1  2850
8 x 25 on 45 w/fins underwater streamline 1/2 pool, 1/2 pool sprint  3050
400 S or P EN1 Hypo 2,4,6,8 x 50  or snorkel no pull buoy
3450





Sunday, December 25, 2016

Workouts for week 16, December 26, 28, 30, 31, 2016

12/26/16  Monday

10 min mix Warmup
2 times thru
2 x 100 50 Dr/50 K
2 x 50 build on 1
1100

2 x 400  on 6/6:30 rest 30
4 x 100 on 1:30/40 (20 sec rest)
2 x 300 on 4:30/5/5:30
3 x 100 on 1:30/1:40 (20 sec rest)
2200

4 x 25 on 35 Build
2 x 100 on 1:30/40/50  EN3  90%  20 sec rest
4 x 50 Desc on 1
2 x 100 25 Free/50 MS/25 Free
2900

400 S or P EN1

12/28/16  Wednesday

10 Min Mix Warmup
4 x 125 (75 Free/50 Main Stroke Drill)    1000
2(4 x 25) on 40 1st set build, 2nd set Desc    1200

Dist
10 x 150 on 2:15/2:30    
1-6 EN1
7-10 EN2
2700

4 x 50 w fins
1)  K on 1
2)  K on 55
3)  S on 50
4)  S on 45
2900

200 EZ
3100

Others
1 x 75 K or D on 1:15
2 x 50 K or D on 1
3 x 25 K or D on 40
1450

2 x thru
1 x 100 on 1:20
2 x 75 on 1:05
3 x 50 on 50
4 x 24 on 35
2450

200 EZ

12/30/16 Friday

10  Min Mix WU  500
2(4 x 100) Rd 1 25 Free/50 no Free/25 Free,  Rd 2 IM  #1 & 2 Dr  1300
3 x 25 on 40 choice    1375
3 x 50 on 1:10 steamline Kick Build  1525
3 x 75 Mid 25 streamline K Fast, 1st and 3rd Swim DPS  1750
3 x 100 w/fins 25 fly/25 Free on 1:45 Fast    2050
3 x 75 Mid 25 Kick on side FAST, face down, 1st and 3rd Free DPS  2275
3 x 100 25 Bk/25 Free on 1:45 Fast   2575
3 x 75 Mid 25 streamline Kick on bk FAST, 1st and 3rd Free DPS    2800
3 x 100 25 Br/25 Fr FAST on 2   3100
(if more time, then...)
3 x 75 Mid 25 K FAST, 1st and 3rd DPS Free
3 x 50 Streamline Kick on back ALL Out on 1:10
3 x 25 Kick streamline AS far as Possible underwater streamline w fins
300 Swim Long gliding stroke with paddles and snorkel

12/31/16  Sat

10 Min Mix WU
400 IM Dr/Fr x 25    900
4 x 50 on 1:10  25 Cross-backs/25 fist   1100

Dist
1000 S + 600 S EN2+ rest 45 sec between  2700
4 x 200 on 3:10  EN3  6 beat overkick last 50   3500

Mid
4 x thru
4 x 25 Stroke Dr on 35
4 x 75 Pull on 1:15
Sets 2 and 4 - 75's Main stroke

4 x 25 on 50 Breast Pull
4 x 50 on 1 Free Swim
4 x 25 on 50 Fly Pull
4 x 100 on 1:50 Swim
4 x 25 on 40 BK Odd - streamline UWDK to half pool, Even - 1/2 spin drill, 1/2 long EZ Back
4 x 150 Odds Free S or P, Evens SKD x 50







Monday, December 19, 2016

Workouts for Week 12, December 19, 21, 23, 24, 2016

12/19/16  Monday

10 Min Mix Warm-up
2 x 100 scull - Front/Mid/Rear/Swim
4 x 75 Drill/kick/Swim  - Kick on side, Swims are build
2 x 150 on 2:40/2:45/2:50
2 x 150 on 2:35/2:40/2:45
2 x 150 on 2:30/2:35/2:40
All EN2 
100 EZ
3 times thru
2 x 75 on 1:15
2 x 25 on 35
Rd 1 75's are P
          25 Sprint K
Rd 2 75 are breath 3,5,7 x 25
          25's All Out Swim
Rd 3 Hard/FAST
         25's EZ
100 EZ
2700 

12/21/16  Wednesday

10 Min Mix Warm-up    500
300 Rev IM D/K/S x 25   800
3(4 x 25) on 40  Rd 1 IM  Rd 2 Main Stroke Desc  Rd 3 Choice  1100
10 x 50 on 1  Odds - Hypo 5/7 x 25,  Evens Kick on side  1600
Dist
2 x 400 2nd 200 FAST on 6/6:30
2 x 300 Hypo 3/5 x 50 on 4:30/5 (RI:20 sec)
3000

Mid
2 x thru
2 x 50 on 50 FAST
2 x 100 on 1;40 Fr/Bk/Br/Fr
2 x 150 on 2:30  50 Main stroke/50 Free/50 Main stroke
2800

12/23/16  Friday

10 Min Mix Warmup
300 50 extra glide/25 Backstroke with exaggerated rotation  800
8 x 50 Mid to Mid Odds Free, Evens Back   1200
     work on streamline off walls and 4 underwater Dolphin Kicks
8 x 50 on 1 w/fins on 1 3 underwater dolphin Kicks (UWDK) then fly, drop down push off on back 3 UWDK then back, kick through rotation   1600

3 times thru
100 IM on 2:10/2:20
2 x 25 Free DPS count strokes on 40
2050

3 x 100 All Out on 1:45/2   2350
4 x 25 on 40 DPS, steady kick  2450
3 x 50 on 1 All Out   2600
4 x 25 on 40 DPS, steady Kick   2700
4 x 25 on 40 All Out   2800
200 EZ
3000

12/24/16  Saturday

10 Min Mix Warm-up  500
200 (50 Catchup/50 crossbacks)  700
2 x 50 K build  800
100 MS Build  900

Other
3 x thru
200 on 3/3:15
2 x 150 on 2:30/2:45/3
2 x 100 on 1:40/1:50
200's Back
150 50 MS/50 Fr/50 MS
100 Free
Desc sets 1-3
Last set EN2
3000

10 x 50 on 1:15  Odds MS FAST, Evens - Free EN1   3500
400 S or P   3900

Dist
8 x 100 on 1:40/50/2  Odds Fast,  Evens Back or IM  1700
800 Neg split  2500

2 times thru
200 on 3/3:10 EN1
400 on 6/6:30 EN2
2 x 100 on 1:45 EN3 

Sprint
12 x 25 on 45 every 3rd Fly   1200
2 x 200 10 Sec Rest  EN1    1600
10 x 25 on 45 every 3rd FAST!  1850
2 x 200 10 sec rest EN1  2250
8 x 25 on 45 12 1/2 Blast/12 1/2 EZ  Odds choice  2450

8 x 25 w fins on 45  All Out, no breath last 121/2 2650
400 P EN1 EZ
3050