Sunday, July 17, 2016

Workouts for Week 43, July 18, 20, 22, 23, 2016

7/18/16  Monday

500 Swim
2 x 100 1 K, 1 P
2 x 100 scull R:10
2 x 100 Build on 2
Dist
2 x 400 P
4 x 100 on 1:35/45/55 En2
2 x 200 on 3:15/25/ EN1
4 x 100 on 1:35/45/55 EN2
Last 2 cool down?
Other
2 x thru
100 K Fast
2 x 50 on 1:15 Main Stroke
2 x 50 on 1:30 Weak Stroke
2 x 50 on 1:15 Choice

4(4 x 50) on 1:15/20/25  IM order - Odd Stroke, Evens Free

7/20/16  Wednesday

2(100 S/100 K/100 P/100 Drill)
4 x 50 IM order Drill on 1:15
4 x 50 Desc 1-4 on 1;15
4(4 x 50) on 1:15
    1st set - breath 4, 5, 6, 7 x 50
    2nd set - Desc 1-4
    3rd set - choice
    4th set - 25 MS FAST/25 EZ free
10 x 50 on 1:10 EN2
200 S or  P EZ

7/22/16  Friday

300 S/ 300 K Mid 100 build/300 P
4 x 50 drill - 3/4 catch-up(feel power of pull(2 count), arm down, weak arm, x-backs)
8 x 100 on 1:40/50/2 EN2
6 x 50 on 1:10 EN2
200 DPS long gliding powerful stroke
6 x 50 on 1:10 EN3
200 S or P EZ S/D

7/23/16  Saturday

300 S/200 K/100 Dr
2 x 100 scull #1 Ft/md/rr/Swim, #2 Choice
4(3 x 50) KDS Rev IM order
2(4 x 50) Dr/build/1/4 Blast-1/4 EZ/Sprint on 1:20
8 x 50 on 55 FAST 
200 DPS w paddles breath 4/6 x 50
4 x 100 FAST on 1:30/1:40

400 S or P w fins EN1
or 
200 DPS w/Paddles
2 x 200 FAST on 3:15/3:30
then 400 S or P w fins EN!


Monday, July 11, 2016

Workouts for week 42, July 11, 13,15,16, 2016

7/11/16 Monday

200 S + 4 x 50 K Last 2 build R:10
200 P + 4 x 50 Drill (Catch-up, arm down, fist, x-back)
2 x 100 scull  Ft/Mid/R/Swim x 25
2(4 x 50) on 1:20 Drill/build/ 1/4 Blast-1/4 EZ/ Sprint
400 on 6:30/7 EN2 + 4 x 100 on 1:50/2 EN2 
100 DPS
200 on 3:15/3:30 + 4 x 50 pm 1 EN2
2700

7/13/16 Wednesday

150 S/ 50 K x 3
3 x 100 Main Stroke Drill
4(2 x 50) on 1:25  #1 is drill, #2 is Swim IM order x set
3 x 300 w/fins k/S x 50 100 MS/100 Free/100 MS
3 x 200 paddles and  fins Free EN2  #3 EZ cool down
2800

7/15/16 Friday

400 S
4 x 100 Mix Choice (include 1 snorkel swim)
4 x 50 build on 1:10 build
4 x 100 on 2 Breath 3/5 x 50 
2 x 50 on 2 ALL OUT w/fins (Fast Kicking!!!!0
200 DPS snorkel swim
2 x 100 on 3 10 sec rest @ 50
400-600 swim or Pull EZ
2300-2500

7/16/16 Saturday

300 S
2(3 x 50) on 1:10 Desc
200 P
4 x 50 on 1:10 Build
10 x 50 K w/fins odd stroke dr/Even K
Others
5 x 100 EN2 on 1:40/50/2
2 x 50 on 1 ch DPS
6 x 50 on 1:10 Main stroke
2 x 50 on 1 Choice DPS
6 x 50 on 1 EN3 MS
2 x 50 on 1 Choice DPS
300 S or P Snorkel swim

Distance

600 EN1 
6 x 100 EN2 on 1:40/50/2 R:15
500 EN1+
5 x 100 IM/Stroke/Free EN2
400 EN1+
4 x 100 EN3 last 1 or 2 cool
4600




Tuesday, July 5, 2016

Workouts for Week 41,, July 6, 8, 9, 2016

7/6/16  Wednesday

300 S
200 K ( 50 Right Side/50 Left Side)
300 P
200 IM Drill
6 x 100 1-2 Build last 50, 3-4 25 Main stroke/50 Free/25 Main Stroke 5-6 Desc by 50 Like(4 x 50 Desc)
2 x 200 Main stroke EN1
4 x 50 IM order (Back do 5 back/5 Free)
2 x 100 Fast on 1:45/2
4 x 50 drill 3/4 Catch-up, Fist, Weak Arm, X-backs

7/8/16  Friday

2 x 200 Choice
2 x 50 K build
100 Drill
2 x 100 Scull - Ft/Mid/Rear/Swim
2 x 25 Kick on side, face down
2 x 25 kick on side, 1 switch
2 x 25 kick on side, 2 breath switch
2 x 25 2 count
2 x 50 Golf
2 x 50 Fast

twice thru
50 Puppet drill on 1:30
50 1 at a time on 1:30
100 Breast Fast on 3

10 x 100 on 1:40/2 FAST Odds Free on 1:40/ IM on 2  EN3 
200 mix swim/drill/gliding
2600

7/9/16  Saturday

300 S
300 K build Mid 100, 1st and 3rd 100 on side
300 Pull breath 3,5,7, or 2,4,6
200 
Drill (catchup, arm down, fist, x-backs)
2 x 25 kick on side
2 x 25 Kick on side, 1 switch
2 x 25 2 breaths, switch
2 x 25 2 countf
2 x 50 Golf on 1:15
2 x 50 fast
8 x 100 on 1;40/1;50 En2
8 x 50 on 1;10 En2
8 x 25 on 35 EN3
100 EZ gliding
4 x 100 on 1:40/1:50 EN2
4 x 50 on 1:10 EN3
4 x 25 on 40 FAST
200 EZ/Drill mix


Sunday, June 26, 2016

Workouts for Week 40, June 27, 29, July 1, 2, 2016

6/27/16  Monday

200 SKPD
2(3 x 50) on 1:15  1st set Build, 2nd set Desc
2 x 400 S #1 EN1, #2 EN2 R:20 
8 x 50 on 1:15 EN2
2 x 200 #1 EN2 #2 EN1 on on 3:20/30/40
6 x 50 EN1 Cool on 1:15

6/29/16  Wednesday

300 S
300 K/D Rev IM no Free
300 P
4(4 x 50) 25 stroke/25 Free on 1:20
4 x 150 Odd - EMF x 50, Even Fly/Bk/Br (fins ok)
4 x 100 Paddles and fins strong effort and fast kick
200 SD x 50

7/1/16  Friday

400 S 300 D 200 K 100 Dr
2(4 x 100) 1st set Build, 2nd set Desc
4(4 x 50) on 1:30  1. Build 2. 1/4 BLast/1/4 EZ x 2 3. 25 Sprint/25 EZ  4. SPRINT
300/400 Swim 4 dolphin K off wall
3000

7/2/16 Saturday

400 S
6 x 100 Mix (K,P,D,Scull)
4 x 100 50 K w/fins on side, face down, body straight, 50 Swim 2 sec glide
4 x 200 on 3;30/40/50 EN1  MS
4 x 100 on 1:45/1:55/2:05  EN2 Free
4 x 50 on 1:15 EN3 Hard  28-24 HR
200 EN1 EZ
2 x 150 100 S/50 Cross-backs
3 x 100 Kick 
2 x 50 25 free/25 MS
2 x 100 Hypo 3/5 x 50

Wednesday, June 22, 2016

Re: Saturday swim

Unless there is any dissent, I would vote to start at 6 and we can take the far two or three lanes for our swim and leave the rest of the pool for the regular workout. 

Does that sound ok to everyone?

Christopher M Tyler DDS
Work 3193668095
Cell 3193605689
Sent from my iPhone

On Jun 22, 2016, at 12:01 PM, Sara Kilgore <sara.kilgore@imonmail.com> wrote:

6 works for Jerry and I.  I think my email said 7ish because I didn't know the plan.

 

From: Chris Tyler [mailto:cmtdds24@aol.com]
Sent: Wednesday, June 22, 2016 9:54 AM
To: John Dankert
Cc: dankjo.coach@blogger.com; Nick Gearhart; Jack Fritts; Sara Kilgore; Katie Lanius
Subject: Saturday swim

 

All,

 

Was going to send out a reminder about this Saturday for participation and I've heard two different start times for the event, 6 and 7am. What would you prefer? I was prepared to start at 6, and on my count we have 6 committed to swim thus far in case numbers have an effect on the decision. 

 

Those who have said they will be swimming:

 

Katie Lanius

Sara Kilgore

Jerry Kilgore

Dennis Green

Bill Sindlinger -- might start early

Me


Christopher M Tyler DDS

Work 3193668095

Cell 3193605689

Sent from my iPhone


On Jun 12, 2016, at 6:05 PM, John Dankert <dankjo@yahoo.com> wrote:

6/13/16 Monday

 

300  P

3 x 100 dr choice

3 x 100 K w/fins on side(alternate side)

6 x 50 build on 1:15

4 x 300 R:20 or 6 x 200 R:20 ors 8 x 150 R:20

100 EZ

4 x 50 on 1 EN2

100 EZ

 

6/15/16 Wednesday

 

4 x 200 SKDS

3 x 100 Desc on 2?

6 x 50 build on 1:15

4 x 100 on 2:30 EN3 90%

400 P EN1 R:30

8 x 50 on 1:10 90% EN3

200 EZ (SDSD)

 

age HR

30   28.5

40   27

50   25.5

60   24

 

6/17/16 Friday

 

400 Fr

200 IM K/D

200 P

Fly Progression

1)  chest press

2)  hands on kickboard

3)

4)

5)

6)

 

400 Free

200 IM (AM Fly/Bk(5)-fr(5)/ Br/Fr)

4 x 25 fly on 45

300 Free

200 IM

4 x 25 Br

200 Fr

200 IM 

4 x 50 Free CD

 

6/18/2016 Saturday

 

400 Fr

300 Rev IM KDS

200 P

100 S

6 x 50 scull - Ft, mid, rear, Swim, Ft 1st-on front-hands overhead, ft 1st, on back, hands @ hips

6 x 50 on 1:15  1 - Fly - 333, 2 backstrokes (5 bk,5 fr), 2 breast, 1 free

 

2(5 x 50) 1st 5 stroke w/fins, 2nd 5 free w fins

6 x 200 100 free/100 stroke K

400 stroke/IM + 2 x 100 free S

300 fr + 3 x 100 stroke K w/fins

200 IM/stroke + 4 x 100 Free

 

 

 

 


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