Sunday, April 23, 2017

Workouts for Week 31, April 24, 26, 28, 29, 2017

4/24/17  Monday  (Threshold Free)

10 Min Swim Mix Warmup
4 x 100 R:10 Odds - Drill, Evens - scull
4 x 50 on 1 build
4 x 200 on 3/3:15/3:30  EN1
4 x 100 on 1:30/1:40/1:50  EN2
4 x 50 on 1 Desc  
2 x 200 on 3/3:15/3:30  EN1
2 x 100 on 1:30/1:40/1:50 EN2
2 x 50 on 1 All Out

4/26/17  Wednesday (Stroke/IM)

10 Min Swim Mix
200 25K/25Dr IM 
4 x 100 50 Dr/50 Swim Stroke - no free  on 2
4 x 100 25 Stroke/25 Free on 2
4 x 100 IM on 2

Others
8 x 50 on 1 EN2 1-4 stroke, 5-8 free
8 x 50 on 1 25 Sprint/25 EZ
200 EZ
2900

Dist
S or P 600 Neg Split
S or P 500 Strong EN2+
3000

4/28/17  Friday (Sprint)

10 Min Mix Warm up   500
2 x 25 on 40 superman Kick no board, both hands out front
2 x 25 on 40 3/4 catch up, long gliding stroke  600
2 x 25 on 40 lowest stroke count    650

2 x 200 Desc on 2:50/3/3:10/3:20  1050
2 x 150 Desc on 2:15/2:25/2?35    1350
2 x 100 Desc on 1:35/45/55   1550
2 x 50 Desc on 1  1650

2 times thru - 2nd set with fins  work underwaters on all repeats, 4 underwater dolphin kicks
6 x 25 on 35  All out choice   1800
50 EZ on 1:30    1850
4 x 25 on 35  All out Fly or back   1950
50 EZ on 1:30   2050
2 x 25 on 35 All out the fly or back   2100 
100 EZ on 2:30  2200
2600

300 Swim or Pull EN1  Breath 3, 5 or 4, 6 x 50  
2900

4/29/17  Saturday Mix

10 Min Mix Warm up
300 (50 Free P, 50 Bk Dr, 50 Fr) x 2
200 (50 Free K, 50 Bk K, 50 Free Dr, 50 Bk Dr)
100 Choice
8 x 25 on 45 w/fins  12 1/2 Underwater K, 12 1/2 Sprint to wall
100 Free R:15 -20 sec rest on all
2 x 50 Back Dr
200 Free
2 x 100 Back or choice
400 Free
2 x 200 Choice Stroke no free
2(5 x 100)  set 1 desc 1-4,#5 All out on 1:45/2 extra 30 sec after 1st set
S or P 100 - 200 - 300 - 400 Breath 3,4,5,6 or 2,3,4,5 x distance

Sunday, April 16, 2017

Workouts for Week 30, April 17, 19, 21, 22, 2017

04/17/17  Monday (Free-Threshold)

10 Min Mix Warm-up (SKPD)  500
4 x 50 on 1:15    700
    1.  catch-up
    2.  25 fist/25 swim (tight fist!, take time to do correctly
    3.  arm down
    4.  cross-backs
4 x 25 on 40  Odds - 1/2 Blast-1/2 EZ, Evens - Sprint   800

75 (50 EN2/25 Build)  875
125 (75 EN2/50 Build)  1000
175 (100 EN2/75 Build)  1175
225 (125 EN2/100 Build) 1400
275 (275 EN2/125 Build)  1675
325 (175 EN2/150 Build)  2000
275 10th 25 Sprint   2275
225 9th 25 Sprint   2500
175 6th 25 Sprint   2675
125 4th 25 Sprint   2800
75 2nd 25 Sprint   2875

25 EZ
2900

04/19/17  Wednesday  (Stroke/free)

10 min Mix SKPD Warmup    500

5 x 100 Odd 100's 50 Dr/50 K, Even 100's 50 Swim build/50 K Build  1000
4 x 100 IM or Back on 1:50/2   1400
200 Swim or P   1600
6 x 50 K on 1 w/fins FAST  #1 & 2 Build, 3-8 Sprint  1900
500 100 Free/100 Stroke, last 25 free, do 1 somersault midpool  2400
2 x 250 #1 Choice (150 Fast/100 EZ), #2 100 K stroke EZ + 3 x 50 Desc on 1 Choice  
2900

04/21/17  Friday  (Sprint)

10 Min Mix Warm-up (SKPD)   500 10
4 x 100 Odds catch-up, evens cross backs on 2? 900   18
2 x 100 scull Ft/Mid/Rear/Swim on 2? 1100   22
2(4 x 50) on 1 1st set desc, 2nd set Build  1500  30

2 x 200 on 4 Best possible average for time  38  1900
2 x 100 on 2 Best possible average for time  42  2100
2 x 50 on 1 All out  44  2200

300 S or P EN1 Breath 3/5 x 50   2500  49

6 x 25 on 1 w/fins  All Out 55  2650

200 EZ

04/22/17  Saturday (Mix Stroke/Free)  

400 Choice
4 x (150 (50 DKS) Rev IM order + 3 x 50 Build Stroke IM order on 1)
400 S 100 (3-2-1-0) + 300 Long gliding stroke, ride the edge, i.e. left side/right side
200 Strong on 3/3:15/3:30
100 FAST on 1:30/1:45/2
100 Drill/100 K EZ
3(100 K on 2 + K 2 x 50 on 1)
500 (50 Free/50 Fly Dr)
3 x 100 IM on 1:45/2
500 (50 Free/50 Back)
3 x 100 Free on 1:30/1:45/2
500 (50 Free/50 Breast)
3 x 100 Stroke no Free on 1:45/2
5500

Sunday, April 9, 2017

Workouts for Week 29, April 10, 12, 14, 15, 2017

4/10/17  Monday  (Threshold Free)

10 Min Mix Warm up (S/K/P)
6 x 75 on R:10  Odd - 50 Fist/25 Scull, Even - 50 DPS/25 Swim  950
6 x 25 on 35  Odd - Fast, Even - EZ  1100

Main Set
6 x 150 2000
     2 - Moderate (EN2) R:20 
     2 - Faster (EN2+) R:10
     2 - ALL OUT R:5
6 x 100 2600
     2 - Same
     2 - Same
     2 - Same
6 x 50 2900
     2 - Same
     2 - Same
     2 - Same
300 w/fins  50 Swim Long/ gliding swim, 50 Kick on side (R/L)
3200

4/12/17  Wednesday  (IM/Stroke)

10 Min Warmup Mix Strokes (K/D/S)
300 Rev IM (KDS x 25)  800
4 x 250 50 Stroke/100 Drill/100 K Build  IM order R:20  1800
100 EZ  1900
6 x 75 on 1:30 Kick 2 Fly/2 Back/2 Breast  2350  
7 x 50 Swim on 1/1:10/1:15  2700
    50 Fly
    25 Fly/25 Bk
    50 Bk
    25 Bk/25 Breast
    50 Breast
    25 Br/25 Free
    50 Free 
400 P Breath 4/6 or 3/5 x 50  
3100

4/14/17  Friday  (Sprint)

10 Min Mix warmup   500
2 x 100 scull (ft/mid/rear/Swim)  700
4 x 50 on 1 Build  900
4 x 25 on 35 odds 12 1/2 Blast-12 1/2 EZ, Evens - Sprint  1000
6 x 100 on 2 all out for time - Free   1600
100 EZ   1700
6 x 50 on 1 all out 6 beat over kick on all  2000
100 EZ
4 x 25 on 1 all out streamline past Flags on all 25's, then all out  6 beat Overkick  2200
4 x 150 SKPS 1 of each
2800

4/15/17  Saturday  (Basic Free/Stroke)

10 Min Mix Warmup  500
200 IM Drill/200 K Stroke/200 P  1100
2 x (4 x 50) on 1 Build  1500
3(4 x 25) on 40  IM order  1800
    1.  Dr
    2.  Build
    3.  12 1/2 Blast
    4.  Sprint
400 P Free EN1+ R:20 + 4 x 100 IM on 2  2600
300 Stroke EN1+ R:20 + 3 x 100 Free on 1:40/50 EN1  3200
200 P Free EN1+ R:20 + 2 x 100 Stroke on 2:00/2:15 EN1+  3600
100 Stroke EN1+ R:20 + 1 x 100 Free on 1:30/40/50 Last 50 6 beat Kick(main emphasis!)  3800
200 EZ/Dr x 50 CD
4000


 
 





Tuesday, March 7, 2017

Workouts for week 23, March 8, 10, 11, 2017 (Part 2)

3/08/17  Wednesday  IM/Stroke

10 Min Mix Warmup  
300 IM K/D/S x 25   800
4(4 x 25) on 40    1200
     1)  Fly - (1)Right arm (kick in front, kick in back), 
                    (2)Left (same), 
                    (3)3R3L3Whole, 
                    (4)4 K fly, 3 kicks in front, 1 big kick in back
     2)  Back - 
                    (1)Dble arm, 
                    (2)Right only - make sure to rotate BOTH shoulders!, 
                    (3)Left only - same, 
                    (4)Progression - roll to side, lift high shoulder and raise arm to ceiling, return to hips, then do a full Backstroke pull to other side.  Other arm stationary out front, Repeat with other arm
     3)  Breast
                    (1)  1P, 3K Breast
                    (2)  Pull, stop(leave hands in front stationary after Pull, Kick, stop, then arms (correct timing of breaststroke timing!
                    (3)  Breast Pull, Flutter Kick
                    (4)  Double underwater pullouts
    4)  Free
                    (1)  3/4 catch-up
                    (2)  arm down on breathing side
                    (3)  Cross-Backs
                    (4)  3 Pt - tap hips, Shoulder, Head with fingers
4 x 25 on 40 Fly w/Fins   1300
4 x 100 on 1:50/2  Back Desc 1-4  1700
4 x 25 on 40 Fly w/fins  1800
4 x 100 on 2/2:10 Breast  Desc 1-4  2200
4 x 25 on 40 Fly w/fins  2300
4 x 100 on 1:40/1;50/2  All out  2700
100 EZ
2800

3/08/17  Fri  Sprint

10 Min Mix Warmup   500
2 x 100 scull Ft/Mid/Rear/Swim  700
4 x 50 on 1 Build  900
4 x 25 on 35 Odds - 1/2 Blast/1/2 EZ,  Evens Sprint   1000
3(4 x 75)  EN3  90%
     Rd 1 on 1:05
     Rd 2 on 1:10
     Rd 3 on 1:15
     
HR Chart for EN3 (Aerobic Overload)
30   28.5
40   27
50   25.5
60   24
1900

4 x 50 on 1 working on Head position (straight down)
4 x 50 on 1 working on rotation 9 Hips and shoulders moving together with belly button pointing to one side then the other
4 x 50 on 1 working on kicking front your hips, legs straight, feet and ankles relaxed.
4 x 50 on 1 working on pulling your arms down straight, fingers pointing to the bottom (Imagine hands running on top of 2 narrow shoulder width apart railroad tracks.
4 x 50 on 1 working on timing of breathing, initiate the breath when your hand starts pulling on the side you will breath on.  Fully rotating with lead hand out front, other arm at side, and then face starts returning to underwater.
2900

3/11/17  Saturday  Mix

10 Minute Mix Warm up  500
3(3 x 50) on 1/55/50 by round   950
250 P + 4 x 25 on 40 Build   1300
8 x 25 on 30 FAST  1500
8 x 100 2300
    1-4 Pull or stroke on 1:35/45/55
    5-8 Free on 1:30/40/50
100 EZ  2400
100 EZ K w/fins  2500
8 x 75 K on 1:15 w/fins  1-4 free alt Front/right side/Left side/Back, 5-8 stroke Breast on 1:20/25, Fly/Bk on 1:15 alt front/right/left/back  same stroke on all 4  steady, not hard
3100
4 x 250 stroke/free x 50  EZ IM order Fly = drill/S  Or Free SKPD x 250
4100 
400 S or P EN1 Breath 2, 4, 6, 8 or 3, 5, 7, 9 x 100
4500

Sunday, March 5, 2017

Workouts for Week 23, March 6, 2017 (part 1)

3/06/17  Monday (Threshold Free)

10 Minute Mix warm up   500
2 x 100 Scull Ft/Mid/Rear/Swim  700
4(3 x 25) on 40?  1000
Rd 1) 1st 25 K, 2nd 25 Catch up, 3rd 25 build to sprint
Rd 2) 1st 25 K, 2nd 25 Weak arm, 3rd 25 build to sprint
Rd 3) 1st 25 K, 2nd 25 Fist, 3rd 25 build to sprint
Rd 4) 1st 25 K, 2nd 25 Cross-backs, 3rd 25 build to sprint

5 x 300 R:15 sec EN2+  2500
4 x 25 on 30 All Out Sprint
5 x 100 Swim/Kick/Pull/Drill/Swim
3100