Wednesday, February 10, 2016

Week 22 pt 2 February 10, 12, 13, 2016

2/10/2016. Wednesday


400 S, 200 K, 200P
8 x 25 great catch on 35
3 x 100 scull choice
2(4 x 25) on 35 rd 1 build, rd 2 odd 1/2 blast , even 1/2 sprint
6 x 50 on 3:00 Fast, all out 
100 EZ
K 3 x 200 IM/MS
Br
3 x thru
100P
50 fr 
100k

8 x 25 on 35 minimum strokes/max DPS
Work underwater pullouts
4 x 150 75 be/75 fr
100 EZ

Back
6 x 100 Alt reg/ dbl on 2
8 x 25 on 40 Alt swim/15m underwater
400 K bk/fly
100 Dr
8 x 25 on 40 40+ high turnover
4 x 100 En2 CD

Fly
K3 x 200 fly on bk w/ fins
100 EZ
6 x 50 25 R/25
4 75 w/fins build
100 EZ
3 x 150 w/fins 10 sec @50 & 100 desc
100 EZ

Free
2 x 800 S or P
300 K

3 xthru
50 hard on 50
100 EZ on 1:40/50/2
8 x 100 on EN1

2/12/2016 Friday
400 SKP
2(4 x 50) on 1 rd 1 fr rd 2 MS
Free- 400/Fr + 4 x 100 EN2 + 6 x 50 K w/fins
MS- 300 MS + 3 x 100 MS Dr + 6 x 50 St/fr x 25

2/13/2016 Saturday
400 S, 300 K, 200 P, 100 Dr
6 x 50scull ch
K6 x 100 last 2 hard
Breast
4 x 100 timing
1.  Hands bk, br breath/K
2.  Hands locked 
3. Hands ft., small scull
4.  Swim

6 x 50 build brst
200 S
6 x 25 on 45 fast
100 EZ
P 4 x 425 alt br/fr
209ez

Sprint
10 x 50 Dr R/L
4 x thru
3 x 25 on 30 fast
100 bu on 230

3(4 x 25) stroke rates 500/200/100/50

400IM
3(4 x 25) I'm order
8 x100 bk
300 br P
200 EZ
P2 x 400 EN2
¹00 EZ

200 IM
8 x 75 on 1:45 50S/25 K
10 x 50 by on 1
100 Ez
4x 25 bu w/ fins
100 EZ
2 X 25 BK w/Fins
500 EZ en1



Sunday, February 7, 2016

Week 22, February 8, 2016 (pt 1p)

300 S, 200 xbacks, 200k, 200p, 200 S

3 x 100 ft/mid/rear/swim r:10
2(4 x 25) Dr, build, 1/2 blast, sprint
6(150 + 100) 3 free, 3 MS
     150 free/MS EN2 + 100 EN2 Free/MS
     Free 150/125 on 2:15/2:20/2:30/2:40
              100 on 130/40/50/2
     MS.  150 on 2:30/40/50/3
              100 on 1:45/55/2:05
100 EZ
3200

     

Sunday, January 31, 2016

Week 21, February 1, 3, 5, 6, 2016

2/1/2016. Monday


2 times thru
300 s
2 x 100 (50 catch-up, 50 K)
2x 50 build in 1

S or P 2 x 400 on 6:15/6:30/6:45/7 EN2
S or P 4 x 100 in 1:30/40/50/2:00 EN2
S or P 2 x 300 on 4:20/4:30/4:45/5/5:15 EN2
S or P 3 x 100 EZ/dr/EZ CD
3300

2/3/2016 Wednesday

200 SKPD
2(3 x 50) on 55
Rd 1 build, rd 2 desc

Sprint
2 X THRU
4 x 25 in 45 12 1/2 Blast, 12 1/2 EZ
4 x 100 on 1:30/40/50/2:00 EN2 W FINS
100 EZ
Rd 1 MS, RD 2 Choice
2 x 200 S or P En1
2 x thru
25 sprint on 45
25 EZ
50 Sprint on 45/50/55

100 EZ

Dist
400 P EN2
S4 x 100 En2 on 1:30/40/50
100 EZ

fin and paddles
2 x thru
2 x 100 strong kick good turnover
50 EZ
600 EN1 S or P EZ

2/16/2016 Friday

500 S every 4th 25 xbacks
300 choice
2 x 100 (50k,50 build) w fins
4 x 125 (25 dbl arm back, 75 free, 25 S 6beat overkick)

Others
8 x 25 on 40 desc MS
50 EZ on 1:20
6 x 25 on 40 desc MS
50 EZ on 1:20
4 x 25 on 40
50 EZ on 1:20
2 x 25 on 40
50 EZ on 1:20
400+ En1

Distance
400 P
4(2 x 200) R:20
Rd 1 EN1
Rd 2 EN2
Rd 3 EN3
Rd 4 Stroke En2
3 x 100 mid 100 EZ 1&3 en2-3
100 EZ

2/6/2016
200 SKPS
10 x 25 Dr
K(100 EZ K on 1:50/2 + 50k fast on 1) x 3
100 EZ
Br
12x 25 on 35/40 brst
200 EZ
P6 x 100 fr EN1 1: 35/45/55
3(2 x 200) brst desc
200 EZ

Bk
S 6 x 50 on 50/55 fast
S or P 800 (over half bk)
2(6 x 25) on 40
Odd 15 m
Even 40 +
4 x 150bk
309 EZ fr

Fr
3(3 x 300) hypo 3 or 5
Desc sets + each round starts faster















Sunday, January 24, 2016

Week 20 workouts for January 25, 27, 28, 30, 2016

1/25/2016. Monday


400 S
200 K
4x 125(75 fr/50 Dr)
8x25 on 35 desc 1-4, 5-8
Dist
8 x 150 on 2:30/2:45/3
   1-4 EN1
   5-8 EN2
3(4X50)
    1st rd S on 55/1:00/1:05
    2nd rd on 50/55/1
    3rd on 45/50/55
100 EZ

Mid distance
2 x thru
2 x 75 #1 k, #2 Dr on 1:15/1:20
2 x 50 same on 1/1:05
3 x 25 on 40

2 x thru
100 on 1:25/1:35/1:45/1:55
2 x 75 on 1:05/1:10/1:15
3 x 50 on 55/1
4 x 25 on 35
Rd 1= 100, 2nd 75, 3rd 50, all 25s =FAST/ALL OUT
Rd 2 = Main stroke
100 EZ
3050

1/27/2016. Wednesday

Warmup
2 x thru
250 choice
4x 50 RIMDr or free drill
150 choice

Distance
400 w/fins & paddles EN1
4 x 50 on 1. 500 pace
400 S EN1 r:30
4 x 100 on 1:35/45/55 w/fins & paddles
         500 pace - 2 sec
400 EN1 Cool down
2 x 100 EN2 on 130/40/50
200 EZ
3400

Middle distance
3 x thru
50 k w fins on 1
100 S on 1:35/45/55 EN2+
2 x 25 on 40 1 breath only MAKE!!!!!!

2 x thru
3 x 100 on 2
     75 8 sec within best 100 time + 25 EZ get time at 75
4 x 50 P on 1 (rd 2 Main Stroke)

100EZ
3200

600(75 fr/75 stroke Dr/K/build)
300(75 ch/25 fr/25k/25 stroke)
2 x 150 ascend/EZ/build x 50

4 x thru
75 build on 1:15
50 ascend on 55
25 fast on 30
Sets 2 & 4 main stroke (fly 2R2L on 50 & 75)

2 x thru (2nd time thru main stroke) free ok
200 broken
   10 @ 75, 10 @ 125, 10 @ 175
200 EZ
100 Broken
    10 @ 50, 10 @ 75
100 EZ
3000

1/30/2016. Saturday

300 S, 200 K
200 (25 build/25 choice stroke)
4 x 50 scull Ft/ mid/ feet 1st/rear
4(4 x 25) on 35
    Rd 1 - odd fr Dr, even DPS Minimum breathing
    Rd 2 - odd MS Dr, even same stroke DPS
    Rd 3 - odd Fr S, even free DPS 
    Rd 4 - odd swim stroke, even DPS stroke

Distance
4(5 x 100) on 1:40/50/2:00
    extra 30 sec after set
200 EZ/Dr x 50
3(4 x 50) 
  Rd 1 K w/fins on 1
  Rd 2 perfect Dr on 1
  Rd 3 desc w fins & paddles
300 S or P w fins
4200

Stroke
2 x thru
4 x 25 mid to mid stroke turns on 40
150 K no board w fins
6 x 25 on 40 EN3
200 EN1 on 3/3:15

8 x 75 EN2 4 Stroke, 4 Free on 1:15/1:20/1:25
8 x 50 EN2 Same on 1/1:05/1:10
200 EZ CD w fins
4200

Sunday, January 17, 2016

Workouts for week 19, January 18, 20, 22, 23, 2016

1/18/16 Monday

200 S
8 x 50 Fr Drill (Catch up, 3 Pt, Arm Down, Weak Arm, Fist, x-Backs, 10 K/1 stroke, etc) choice drill
4 x 50 on 1 Build
2(4 x 25) on 35  1-4 Desc, 5-8 Sprint

3 x (200 + 100 + 50)
    200 on 3:10/3:20/3:30 En2 (R:20 sec)
    100 on 1:40/1:50/2:00 En2 (R:20 sec)
      50 on 50/55/1   En2
100 EZ/100 EZ Kick
8 x 25 K w/fins  25 Underwater MAKE  w/o 12 1/2 Underwater All fast and make
100 EZ
2650

1/20/16 Wednesday

300 S, 200 K, 200 P
8 x 25 on 35 build
3 x 50 Stroke Dr - Fly - 25 R/25 L, BK - 25 K arms at side rotate shoulders, 25 up, down, full stroke, Br - 25 Slide Kick, 25 1 P 3K(slide K is hands streamlined in front, bring hands toward chin, and Kick while sliding hands forward, glide, repeat)
4 x 100 IM or Main Stroke (MS) on 2/2:15
100 EZ Free
3 x 50 Stroke Drill (same or different)
4 x 100 IM or MS on 2/2:15 if anyone want to do all fly they should do 25 R, 25 L, 25 3R3L3W, 25 full stroke
100 EZ
8 x 25 on 45 Sprint IM order or MS
8 x 25 on 1 Sprint w/fins Free or MS
100 EZ
2900

1/22/16 Friday

200 SKPDrS
2 x 100 Scull Ft/M/R/Swim
200 (50 3 sec, 50 2 sec, 50 1 sec, 50 0 sec) count slow and glide/rotate
3(4 x 25) on 40 #1 Dr #2 Build, #3 1/2 Blast  #4 Sprint
4 x 100 on 2:30 Fast 90%+ All out
100 Catchup
6 x 50 on 1:30 Fast 90%+ All out
100 Gliding EZ swim
8 x 25 on 1 All out with Fins 1-2 breaths only, reach and touch wall on side
100 EZ
2900

1/23/16 Saturday

200 S, 200 Br, 100 Br K, 100 Br Drill (1P3K)
200 S, 200 Bk,100 Bk K, 100 Bk Dr ( Progression) ie up, down, full stroke
200 S, 100 Fly K(chest press), 100 Fly Drill (25 R, 25 L, 25 3R3L3W, full stroke)
6 x 50 Freestyle Breakdown
3 x 300 Desc 1-3  #1 En1  #2 En2 #3 En3
100 Catch up
300 K IM or MS
4 x 25 on 45 Build, sprint, ez, Sprint

Other
200 IM or MS D/S + 2 x 100 Free on 1:30/1:40/1:50 + 6 x 50 on 1:10 Stroke Fast on 1 + 100 K EZ
150 EZ gliding
4100

Distance
2 x 400 on 6/6:30/7 En2 or EN3
3 x 200 on 3/3:15/3:30 EN2 or EN3
150 EZ gliding
4700