Tuesday, February 21, 2017

Workouts for Week 21, February 20, 22, 24, 25, 2017

2/20/17  Monday

Nick's Freestyle workout.

2/22/17  Wednesday

10 min Mix Warm up
12 x 25 on 40  
    1)  1-3 12 1/2 Sprint/ 12 1/2 EZ, 
    2)  #4 EZ,
    3)  5-7 12 1/2 EZ/12 1/2 Sprint,
    4)  #8 EZ
    5)  9-11 12 1/2 EZ/12 1/2 Sprint
    6)  #12 EZ

Main Set
4 times thru
150 
    1.  25 side Kick no fins
    2.  50 Drill - work on rotation
    3.  75 build
200
1st time thru - 100 FAST(15 sec rest) 100 FAST
2nd time thru - 50 FAST (10 sec rest), 50 FAST, (10 sec rest), 100 FAST
3rd time thru - 75 FAST (10 sec rest), 50 FAST, (10 sec rest), 50 FAST (10 sec rest), 25 FAST
4th time thru - 4 x 50 10 sec rest, all out
100 EZ

4 x 25 no breath on 45
100 EZ

2/24/17  Friday

10 Min Mix Warm up
6 x 50 K w/fins  odds - fly kick on back, evens - free kick on side
4 x 75 IM order D/K/S x 25 IM order
4 x 25 build on 40/45 IM order
4(4 x 75) on 1:15/1:20  
    1) 1st set 50 Free/25 Fly EN2 - 3 underwater dolphin kicks off wall after flip turn
    2) 2nd set Back
    3)  3rd set 50 Free/25 Breast - w/Under water pullout on breast after flip turn
    4)   4th set Free EN2
200 EZ P
7 x 50 Complex IM (Fly/Fly, Fly/Bk, Back/Back, Back/Breast, Breast/Breast, Breast/Free, Free/Free)  Fins ok 
300 S or P EN1

2/25/17  Saturday

10 Min  Mix Warm up
100 Ft/Mid/Rear/Swim Scull
50 Ft 1st/on front, hands extended
50 head 1st, on back, hands @ hips
50 tub - toes out of water, head out of water, hands in front
100 Front/Mid/Rear/Swim Scull

7 x 50 Drill on 1/1:10
    1.  catch-up
    2.  3 point (touch hips, touch shoulder, touch head, enter)
    3.  Weak arm - Fist with your non-breathing hand
    4.  Arm Down - the side that you breath on, that arm is at your side, swim with the other, rotating both shoulders
    5.  Fist w/fins - make a tight fist with both hands, concentrate on dropping hand to elbow, then finishing pull
    6.  3/4 Catch-up - ride the edge of the arm out front, keeping the hand steady and stable, when the recovering hand gets forward of head, pull with extended arm.  
    7.  Cross ankles

8 x 50 on 1:15 Mid to mid, 4 free/4 stroke work Fast Turns, Streamline, UWDK(Under Water Dolphin Kick)
2(4 x 25) on 40  1st set build, 2nd set Sprint All with Great finishes (Free and back, head down, rotated to side, fingers touching wall, driving into finish.  Fly/Breast - both hands extended, head down, lunging for wall.

200 Broken - 10 sec at each 50 on 5:00
100 Broken - 10 sec at 50, 5 sec at 75

Distance
S or P 900 Even pace
300 EZ Mix

Stroke
3 x 300 Odd 300s IM/Stroke (75S/75K), Evens - Free - 150 Even pace, 150 Build
100 EZ

Dist
P900 Even pace
300 cool
3350

Stroke
3 x 300 Odd IM/Stroke 75S/75 K
Even free - 150 even pace, 150 Desc
3050

Sunday, February 12, 2017

Workouts for week 20, February 13, 15, 17, 18, 2017

2/13/17  Monday

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 40 Odd:1/2 Blast/1/2 EZ,  Even Sprint  1000
400 Free on 6/6:30/7/7:30  EN2    1400
2 x 200 on 3/3:30/4 EN2   1800
4 x 100 on 1:30/40/50/2:00  EN2   2200
8 x 50 on 55 EN2    2600
200 on 3/3:15/3:30/3:45  EN1  2800
2 x 100 on 1:30/40/50/2:00  EN1  3000
4 x 50 EN1 or cooldown  3200
 
2/15/17  Wednesday

10 Min Mix Warmup    500
5 x 100 K on 2/2:15    1000
6 x 75 R:10, 1-3 = DKS x 25, 4-6 EMF x 25 1450
7 x 100 on 1:30/40/50/2  EN2   2150
100 EZ  2250

4 times thru
50 EZ on 1
50 Fast on 1
50 EZ on 1
100 Fast on 2 
100 EZ
3350

2/17/17  Friday

10 Min mix Warm up
300 Rev IM KDS   800
4 x 25 on 40  1/2 fast stroke/1/2 EZ Free  900
200 Free on 3/3:15/3:30   1100
100 IM on 2/2:15   1200
4 x 25 Fly on 40 fins ok   1300
200 Free on 3/3:15/3:30  1500
100 IM on 2/2:15   1600
4 x 25 on 45 Back   1700
200 Free same  1900
100 IM same    2000
4 x 25 on 55 Breaststroke  2100
200   2300
100 IM  2400
4 x 50 Free on 1  6-beat fast overkick   2600
400 S or P EN1
3000

2/18/17  Saturday

10 min Mix Warm up
4 x 50 on 1  25 Sprint/25 EZ on 1
5 x 100 R:10 in between, best effort -40 sec for total time
100 EZ
4 x 200 R:30
#1 & 3 
25 Fast/25 EZ
50 Fast/50 EZ
25 Fast/25 EZ
#2 & 4 
IM
10 x 50 on 1 w/fins - odd swim, even Kick
200 P
100 EZ
3100





Sunday, February 5, 2017

Workouts for week 19, February 6, 8, 10, 11, 2017

2/06/17  Monday  (Wednesday has the Energy and HR numbers)

10 Min Mix Warm up   500
100 Ft/Mid/Rear/Swim scull  600
50 feet 1st/on stomach/hands overhead  650
50 Choice scull  700
4 x 50 on 1 build  900
10 x 25 on 40 Odd - Push streamline - past flags!, then desc 1, 3, 5, 7, 9, Evens - every 4 all out 
1150
2 TIMES THRU
2 x 250 on 3:30/3:45/4  EN2
4 x 100 on 1:25/35/45/55  EN2+
2 x 50 on 50 all out  
Rd 1 Pull, Rd 2 EN2
3150

2/08/17  Wednesday

10 Min Mix Warm up
4 x 50 on 1 build
3 x 100 RIM (reverse IM)1000
Dist
5 x 400 on 6/6:15/6:30
1).  400 EN1
2).  300 EN1/100 EN3
3).  200 EN1/200 EN3                            age    EN1    EN2    EN3
4).  400 EN1                                            30        20        25        28.5
5).  200 EN1/200 EN3                            40        19        24        27
3000                                                          50        18        23        25.5  
300 P or snorkel EZ                                60        17        22        24
3300

Others
3 x through
200 EN1 Fr on 3/3:15
50 stroke drill on 1
4 x 25 stroke on 40
50 25 EZ/25 FAST stroke on 55
2200

3(3 x 50) on 55 Desc 1-3
2650
200 EZ S or P or Snorkel
2850

2/10/17  Friday

10 min Mix Warm up   500
8 x 25 on 40  odd - technique  even - desc 2-10  700

3 x 50 on 1 Hypo 3, 7 x 25   850
8 x 25 on 40 Main stroke   1050
6 x 50 on 55 hypo 5   1350
6 x 25 on 40 ALL OUT!  1500
4 x 50 on 1 desc 1-4  1700
4 x 25 on 1:20 ALL OUT!  Plenty of rest, LOTS OF SPEED!  1800

200 Paddle Pull  2000
4 x 25 on 45 Fly   2100
100 IM on 2   2200
200 Paddle swim w fins  2400
4 x 25 on 45 Back   2500
100 IM Swim x 25  2600
200 P Free  2800
4 x 25 on 50 Breast  2900
100 Free Drill EZ
3000

2/11/17  Saturday

10 Min Mix Warm up
Dist
K 800 w/fins (200 ea side) + 4 x 25 FAST
or
Others
K 500 w/fins + 200 K no fins + 4 x 25 FAST

Others
3(5 x 100) on 1:30/40/50/2/2:10/2:20 (RI:20-30)
1).  5 Free P
2).  5 Stroke
3).  5 IM
Or
Dist
P800 + 500 S Strong +  800 Paddles & fins

Stroke
5 x 250 Stroke on 3/3:30/4 50 stroke/50 Free
or 
Sprint
2(10 x 50) 10 on 1 w/fins , 10 on 50 w/fins
100 EZ


Sunday, January 29, 2017

Workouts for week 18, January 30, February 1, 3, 4, 2017

1/30/17  Monday

10 Min Mix Warmup
2 x 100 (50 Dr/50 K)
2 x 50 build on 1
2 x 400 on 6/6:20/6:40 EN2 S or P
4 x 100 on 1:20/30/40/50  EN2
2 x 300 on 4/(1:20)/4:30(1:30)/4:45 EN2
3 x 100 on 1:20/1:30/40/50  EN2
100-200 EZ
3000/3100

2/02/17  Wednesday

10 Min Mix Warm up
300 Mix (75 choice, 25 free, 25 K, 25 Bk x 2)
4 x thru
75 build on 1:15
50 Neg Split on 55
25 All Out on 35
sets 2 & 4 Main stroke (Fly - 2L2R on 50 and 75)

2 x thru
200 broken on 4  (10 sec @ 75, 10 sec at 125, 10 sec @ 175) ALL OUT!!!!
200 EZ on 4
100 Broken on 2  10 sec @ 50, 10 sec @ 75
100 EZ on 2 
200-400 EZ S or P EN1

2/04/17  Friday

10 Min Mix Warm up
3 x 100 50 Dr/25 K/25 Build  #1 Fly, #2 Bk, #3 Br
2(4 x 25) on 45 IM order #1 Build, #2 Sprint
6 x 50 on 1 Odd - breath every 5, even - K on side w/fins 

DIST
2 x 500 neg split on 7/7:30
2 x 400 2nd 200 Fast
200 SKPS
3300

Stroke
4(4 x 100) 
Rd 1 100 IM
Rd 2 50 Fly/50 BK
Rd 3 50 Bk/50 Br
Rd 4 400 IM broken RI: 30
2900

2/05/17  Saturday

10 Min Mix Warm UP
200 5 strokes free/5 strokes back (switch rotation every length)
6 x 50 build on 1
3 x 200 Breath 3,5,3,7 x 50 
Streamline widths, tight, cross wrists, behind head, lock elbows, eyes down, 4 dolphin Kicks, flutter to wall.
Other
600 K w/fins every 3rd Fast
8 x 75 EN2 on 1:05/1:10 (80 %)
8 x 25 15 yard All Out Sprint, 10 yd EZ on 45
100 broken 10 @ 50, 10 @ 75
50 Broken 5 @ 25
600 EZ choice
Dist 
8 x 150 on 2:20 Desc 1- 4, 5 - 8 2nd round Faster then 1st
600 K same
100 broken
600 EZ choice


Sunday, January 22, 2017

Workouts for week 17, January 23, 25, 27, 28, 2017

1/23/17  Monday

10 min Mix Warmup
3 x 100 Drill on 1:50/2/2:10
4 x 50 K w/fins 25 on right side/25 on left side-bottom arm out front, top arm back
3 x 100 count strokes/count strokes minus 1 from previous/count minus 2 strokes from previous
4 x 50 K w/fins FAST on 1:15
3 x 100 build on 1:40/50/2/2:10
4 x 50 on 1 mid to mid, 2 turn 50's
3 x 100 EN2 on 1:30/40/50/2
4 x 50 on 1 EZ/Medium/FAST/EZ
3000

1/25/17  Wednesday

10 min Mix Warmup
4 x 50 K No free(MS) or IM order fins ok
100 stroke drill - examples below
    FLY -   Right only, Left only (kick hands in, kick hands out), 
                3R3L3W, 
                4-6 K in front, 1 BIG kick when hands are back by thighs
BACK-   Right only,  Left only - Both shoulders rotate!
                Backstroke progression - bring recovery arm up to ceiling, down to hips, then full stroke
                Double arm - once hands get to shoulders, power pull
BREAST-1P3K
                 Pull stop/Kick stop - finish arm pull to streamline out front - stop, then do the breaststroke Kick - Stop, repeat
                Breast arms, flutter kick
                1/2 pull (only pull the first 1/2 of the breaststroke pull) or 2R2L2Whole breast
FREE -  Catchup, Arm down on breathing side, cross backs, 3 strokes-10 kick on side
  
4 x 50 on 1 Dr/S x 25
3 x 100 EN1 or EN2 MS or IM
4 x 200 Neg split  #1 and #3 no free
300 S or P Breath 3/5 x 50
10 x 50 on 1:10 odds NO Free - All Out, evens Free EZ
100 EZ
3000

1/27/17  Friday
10 Min Mix Warmup
4 x 50 on 1 25 Drill/25 Build
6 x 75 on 1:15 EMF x 25
2(5 x 100) on 1:45/2 extra 30 after rd 1
    1.   25 Fast/75 EZ
    2.   50 Fast/50 EZ
    3.   75 Fast/25 EZ
    4.   50 Fast/50 EZ
    5.   25 Fast/75 EZ
2 x (200 S+150 K+100 P+ 50 Dr)
3150

1/28/17  Saturday

10 Min Mix WarmUp
400 IM Dr/Fr/S/Fr
3 x 100 Scull Ft/Mid/Rear/S
2(3 x 50) on 1  Rd 1 - IM order build no free fins?  Rd 2 Build Free
4 x 200 on 3:00/3:10/3:20/3:30 EN1 Free 65%
3 x 200 on 3:10/3:20/3:30  MS no free Fly w fins 50 fly/50 Free
2 x 200 on 3:15/3:30/3:45 IM Strong
1 x 200 on 2:50/3 ALL OUT
100 EZ
2 x 400 Stroke/IM (like Warmup)/choice
100 EZ
4500