Monday, November 28, 2016

Workouts for week 9, November 28, 30, December 2, 3, 2016

11/28/16  Mon

10 min mix Warmup    600
3 x 50 scull Front scull/mid scull/rear scull
3 x 50 on 1 build   900
4 x 25 on 40  odd - 1/2 Blast/1/2 EZ  Even - Sprint    1000
5 x 100 on 1:40/1:50/2   1500
75 EZ/25 Fast
50 EZ/50 Fast
25 EZ/75 Fast
100 EZ
100 Fast    2000
50 EZ
2 x 25 Kick on side, fins ok, face down while kicking, rotate head to breath, right side on way down, left side on way back
2 x 25 2 breath switch - breath, breath, rotate to other side
2 x 25 2 count   2200
3 x 50 Golf on 1:10
3 x 50 Sprint   2500
100 EZ   2600

11/30/16  Wed

10 Min Mix Warm-up       600
300 IM Reverse 25 K, 25 Dr, 25 Swim    900
Backstroke Progression
2 x 25 Streamline K on back on 45    950
2 x 25 Kick on side, face up, chin on shoulder, switch sides on 2nd 25   1000
2 x 25 6 kick switch, keep kicking through rotation, use body to rotate    1050
2 x 25 strong kick, gliding arm stroke (waltzing)    1100
2 x 25 bounce hands out of water at finish    1150
4 x 50 Golf Back on 1:10    1350
6 x 50 Backstroke FAST on 1:05    1650

5 x 25 on 35 3 Underwater dolphin K then fly    1775
5 x 25 on 35 3 Underwater dolphin ks then back  1900
5 x 50 on 1:10 25 Fly(1-3 UWDK), 25 Back (1-3 UWDK)   2150
5 x 50 on 1:10 25 Back (1-3 UWDK), 25 Free (1-3 UWDK) 2400

2 x 75 on 1:10 FAST   2550
3 x 50 Desc 1-3 on 1   2700
2 x 75 on 1:15 FAST   2850
3 x 50 Desc 1-3 on 1   3000

12/02/16  Fri

10 Min Mix Warm-up   600
5 x 100 50 Dr/50 Swim    1100
10 x 50 on 1 25 breast/25 Free   1600
8 x 25 Breaststroke speed Drill - head up, breaststroke arms/flutter kick   1800
4 x 100 Breast on 2:10 4 regular strokes/4 strokes w dolphin kick   2200
3 x 100 Back on 2 Keep head still, bring shoulders to chin, bounce hands out of water   2500
2 x 200 Free paddles only on 3   2900
100 EZ 3000

12/03/16  Sat

10 min Mix Warm up
300 Swim
150 K
2 x 75 P

600 w fins  100 K/100 S
2 x 300 P every 4th length FAST
2 x 200 K EN2
2 x 200 Swim every 4th length fast

Dist
2 x 500 S or P on 6:40?
8 x 25 on 30 Hold 500 pace
100 choice

2 time thru 
3 x 50 MS on 55
3 x 25 Free on 40 1 or 2 breaths only

Mid
4 x 200 on 2:50/3
2 x 100 IM no fly - Free/Bk/Br/Fr 
2 x 25 all out on 50

2 times thru
3 x 50 MS on 55
3 x 25 Free on 40  1 or 2 breaths only

Monday, November 21, 2016

Workouts for week 8, November 23, 25, 26, 2016 (part 2)

11/23/16  Wednesday

10 min Warm-up Mix
10 x 50 w fins
     1-5 Odd lengths Free Catch-up, even lengths Back exaggerating rotation
     6-10 Odd lengths Breast Pull w/ dolphin K, even lengths Fly K arms at side - 1 length different side
2 x 200 K  #1 Choice, #2 IM 
10 x 25 on 1:30 2 turn 25s, 2 each stroke, #9 & 10 Choice
10 x 100 on 1:50/2/2:10/2:20
    1-3 Free    4-6 Back    7-8 Breast     9-10 Fly w fins 25 r only, 25 left only, 50 swim (1 K in front/1 big K in back)
200 EZ

11/25/16  Friday

10 Minute Mix warm-up
12 x 100 on 2  (4 free on 1:40/1:50 1 Fly/Back Drill x 50 on 1:50 1 Breast/Fr on 1:50) x 2
8 x 50 K no board 2 free/2 choice x 2 R:10 sec
600 S or P Hypo 4 or 5
4 x 100 Free P on 1:35/1:45/1:55 EN2  3200
below if time
300 IM SKD x 25
8 x 50 K no board MS fins ok
3 x 200 on 3:10/3:20/3:30 EN3 (90%)
4 x 100 P Free on 1:35/1:45/1:55
4 x 100 for time

11/26/16  Saturday

10 Min Mix Warm-up
10 x 50 25 Dr/25 Swim
7 x 100 K  2 free w board, 2 back streamline K, 2 choice K, 1 75 build, 25 Sprint K Choice
Locomotor
25 EZ/25 Fast
50 EZ/50 Fast
75 EZ/75 Fast
100 EZ/100 Fast
100 EZ/100 Fast
75 EZ/75 Fast
50 EZ/50 Fast
25 EZ/25 Fast
2700
200 EZ/Dr x 50
3 x 600 #1 Hypo 3, #2 Hypo 5, #3 Hypo 7
4700
or 
10 x 75 on 1:30 rotating 100 IM  Fly/Bk/Br, Bk/Br/Fr, Br/Fr/Fly, Fr/Fly/Bk, or alternating IM on Odds, Free on even
3650

Sunday, November 20, 2016

Workouts for Week 8, November 21, 2016

11/21/16  Monday

10 Min Mix Warm-up
100 S/100 K/100 Dr
3(4 x 25) on 40  IM Order Rnd 1 Drill  Rnd 2 Build, Rnd 3 Sprint
9 x 100 
    3 on 2
    3 on 1:50
    3 on 1:40 
or 
    3 on 1:50
    3 on 1:40
    3 on 1:30
150 EZ
3 x 200 2 free/1 choice
    2 free on 3:30/3:20/3:10
    1 choice on 3:40/3:30/3:20
150 EZ
3000


Sunday, November 13, 2016

Workouts for week 7, November 14, 16, 18, 19, 2016

11/14/16  Mon

10 Min Warm-up mix (SKP+)
3 x 100 desc on 1:40/50/2:00
2(3 x 50) on 1  1st set build, 2nd set 12 1/2 Blast, 12 1/2 EZ x 2
4/5 x 300 on 4: 45/5/5: 30/5: 45 + EN2
Interval=repeat per 100 + rest = time for 4 x 300/5 x 300
     4:45=1:30/100 + 15 sec rest
     5:00=1:35/100 + 15 sec rest  20/25
     5:15=1:40/100 + 15 sec rest  21/25:15
     5:30=1:45/100 + 15 sec rest  22/27:30
cool down
2700 + cool down

11/16/16  Wed

10 Min warm-up Mix
4 x 50 golf on 1:10 (add stroke count and time) lowest possible # wins)
4 x 50 build on 1
6 x thru the following  (set are fly/free/back/free/br/free)
     4 x 25 K on 45 no fins
     2 x 25 S on 40 All Out!  same stroke as set
     1 x 50 EZ on 1:30
3 x 100 on 2 all out 
2 x 50 catch up/arm down
2600

11/18/16  Fri

10 Min Mix Warm-up
4 x 25 Free K 
6 x 50 on 1:10 25 Streamline k/ alt 25 Back-25 Fr
2 times thru the following
3 x 100 on 1:30/40/50 All Out
EZ 100 at 2:30

3 x 25 on 40 Fly or Br
3 x 75 on 1:15 Free
3 x 50 on 1:10/1:15 Br or 25 fly/25 Bk
3 x 100 Free on 1:45 Desc
3 x 75 on 1:30 Bk or Br 
25 EZ
2 x 50 on 1 all out
100 EZ

11/19/16  Sat

1)  10 Min Warm-up mix
4 x 100 50K/50 Dr RI: 10
4 x 50 build on 1

Free
2)  7 x 100 w/fins 50 Catch-up/50 arm down  on breathing side on 1:45
      6 x 50 w/fins Fist on 1:15

Stroke
2)   10 x 100 w/fins
        Fly - 3 R only/3 left only
        Bk - 3 Right arms/3 left arms
        Br - Breast arms - alternate 25 flutter/25 dolphin
        Fr - 50 Catch-up/50 Cross-backs

Others
3)   2 sets of  the following
2 x 250 hypo 3/5 x 50  R:14
8 x 25 on 40 choice EN2
100 Back or Free
400 S or P EN1

Distance
2 x 800 R:45
1200 S or P EN1



Saturday, November 5, 2016

Workouts for Week 6, November 7, 9, 11, 12, 2016

1107/16  Mon

10 Min mix warmup
200 Rev IM Drill
6 x 50 on 1 build
8 x 50 on 1 w/fins  odds - stroke, evens - free
4 x 100 on 1:40/50/2:00  EN2
6 x 50 on 1:10 6-beat Overkick Swim
3 x 100 on 1:40/50/2:00  EN2
4 x 50 on 50
2 x 100 on 1:40/50/2:00
2 x 50 on 45 or cooldown
3000

11/09/16  Wed

10 Min Mix warmup choice
3 x 100 stroke drill
4(2 x 50) #1 Dr #2 Build IM order by set
3 x 300 K/S x 50 100 Main stroke/100 Free/100 MS
2 x 200 Free w/fins and Paddles 
4 x 50 on 1 Dr/S EZ
2800

11/11/16  Fri

10 Min mix warmup
4 x 24 K on 45
8 x 50 odds scull, evens build free

4 x 75 desc on 1:15
4 x 50 desc on 1
4 x 25 desc on 40

50 fast on 1:30 FAST
100 on 2:30 EZ
4 x 25 on 50 FAST
100 EZ on 2;30
50 FAST on 1:30
100 EZ on 3:30 

2 x 50 technique w/ paddles on 1
2 x 75 K on 1:30
2 x 25 streamline K w 3 fast Underwater dolphin Kicks
200 EZ