Sunday, July 23, 2017

Workouts for week 43, July 24, 26, 28, 29, 2017

7/24/2017  Monday

10 Min Mix Warm up
2 times thru
2 x 250 R:10
4 x 100 on 1:35 EN2+
2 x 50 FAST on 1
    Rd 1 Pull
    Rd 2 All EN2
300 Paddle Swim w/fins

7/26/17  Wednesday

600 Mix Warmup
3 x 100 K/D x 50
4 x 100 on 2 Build

Dist
2 x 400 EN2 R:20
4 x 100 on 1;40/50/2 All Out
2 x 200 Paddle Swim W/fins

Other 
20 x 50 on 1:15  
    odd - Stroke
    Evens - Choice
100 K no board on side FAST
2 x 50 stroke on 1:10
2 x 50 worst stroke on 1:20
2 x 50 25 sprint/25 EZ

7/28/17  Friday

300 Free
200 K/D x 50
4 x 50 Drill Swim
4 x 100 Breath 6/4 x 50 on 1:40/50/2
8 x 50 on 1 FAST
3 x 100 Stroke/no Free on 2
6 x 50 on 1 FAST

2 times thru
50 FAST on 1:05
50 K Fast on 1:30
100 Choice on 1:40/50
100 Free on 1:50/2 All Out
200 S or P EZ EN1

7/29/17  Saturday

600 Choice
4 x 100 P
200 K
2 x 150 50 2 count/weak arm/Cross backs
2 x 400 R:15 Last 100 EN3
3 x 300 4:45/5/5:15 Desc 1-3
4 x 200 on 3/3:15/3:30 Desc 1-4
500 P Hypo 5 EN1


Sunday, July 16, 2017

Workouts for Week 42, July 17, 19, 21, 22, 2017

7/17/17  Monday

300 S/200K /300P

10 x 50 (Scull, catchup, 3 pt, cross-backs, build) x 2

1000 going 100 Fast/150 EZ/500 EN2/150 Fast/100 EZ

2 x 50 (25 All out/25 EZ)

100 EZ
2500

7/19/17  Wednesday

200 S/ 200 K/200 P/200 D

400 Build
4 x 100 FAST on 2:30
300 (50 K on side/50 build K
3 x 100 Fast on 2:15
200 P Breath 3, 5, 7, 9, by 50
2 x 100 FAST on 2 aLL OUT

6 X 50 on 1:10 2 fast/2 Med/ 2 EZ
2800

7/21/17  Friday

600 Every 3rd length Fly/Br/Fr/Fly drill

50 Fast/50 EZ + 100 Long gliding stroke   800
100 Fast/100 EZ + 200 Long Gliding Strokes  1200
150 Fast/150 EZ + 300 Snorkel long gliding strokes  1800
100 Fast/100 EZ + 200 Long Gliding stroke  2200
50 Fast/50 EZ + 100 Long and EZ  2400

2 x 50 Sprint on 1:30
100 EZ
2600

7/22/17  Saturday

300 D/200/ K/100 Dr
2 x 100 Scull #1 Ft/Mid/rear/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 S w/fins EN3
400 S w/paddles & Fins EN1
or 
200 DPS w/ paddles
2 x 200 FAST
then 400 S or P EN1 



Thursday, July 13, 2017

Workouts for week 42, Jul 14, 15, 2017

7/14/17  Friday

2 x thru
100 Swim
100 K on side, 50 R, 50 L
100 50 catch up/50 cross backs
100 Swim    800

8 x 50 on 1:30 25 K/25 Drill, 25 Drill/25 Swim  Choice or IM order  1200

fins
3 x 100 on 1:25/1:35  All Out!  Very Fast  REALLY STRONG FAST KICK
2 x 50 on 1  Very VERY FAST!  REALLY STRONG FAST KICK   1600
3 X 100 on 2:30 Lots of Rest!  All out!  Very Fast!   1900
2 x 50 on 2 Very Very FAST!  lots of legs!  plenty of rest!   2000
4 x 100 50 Free EZ, 50 Drill
2400

200 ez
2600

7/15/17  Saturday

400 S
2(3 x 50) on 1:10 desc
200 P
4 x 50 build on 1:10
10 x 50 K w/fins  odds - stroke drill/Evens - K

Others
5 x 100 on 1:40/50/2:00  EN2
2 x 50 on 1 Choice
6 x 50 on 1:10 MS
2 x 50 on 1 Choice
6 x 50 on 1 EN3 
2 x 50 on 1:15
3000

200 EZ

Distance
600 EN1
6 x 100 EN2
500 EN1 +
5 x 100 Stroke or EN2
400 EN1
4 x 100 EN3
4600







Sunday, July 2, 2017

Workouts for week 41, July 3, 5, 7, 8, 2017

7/3/2017  Monday

10 Min Mix Warm-up Choice
4 x 50 on 1:10 Build
3 x 100 Reverse IM
2 x 150 50 double arm back/50 cross-backs/50 K

Dist
3 x 400
1)  EN1
2)  200 EN2/200 EN3
3)  100 EN1/300 EN2

Other
2 x thru
200 on 3:20 EN1
50 Catch-up on 1:10
2 x 50 25 Stroke/25 Free
50 25 EZ/25 sprint

7/5/17  Wednesday

400 S
200 (50 Catchup/50 Crossbacks)
4 x 50 Build on 1:10

4 x thru the following
3 x 50 on 1 EN3
1 x 50 on 1:15  Hypo 5 or 7
100 on 2  EN1

400 S or P or /with paddles and fins

7/7/17  Friday

10 Min Mix Warmup
10 x 50 on 1:10 1-5 build, 6-10 Odds 2 seconds on each side gliding stroke, evens - choice Strong

2 times thru
2 x 250 R:20
4 x 100 on 1:45/55/2:05
2 x 50 Fast

7/8/17  Saturday

10 Min Mix Choice
100 stroke drill/100 stroke
4 x 50 25 stroke/25 Free

Others/Stroke
9 x 100 
IM - Fly/Bk, Bk/Br, Br/Fr x 3
BK/Fr - odds - Ascend, evens - Desc

2 times thru
100 K on 2 w/fins
4 x 50 on 1:15 MS Drill
50 on 2 all out

Dist
fins
4 x 200 on 3/3:15
4 x 100 on 1:45 Desc
fins and paddles
4 x 50 on 1

4 x 50 on 1 EN3 All Out 
300 S or P

Tuesday, June 27, 2017

Workouts for week 40, June 26, 28, 30, July 1, 2017 (Part 2)

6/28/17  Wednesday

300 S, 200 K, 200 stroke(25 Dr/25 Swim)  700
6 x 50 on 1:15 25 Catchup/25 6 Kicks one stroke  1000
3 x 150 50 Free/50 Stroke/50 Free  1450
200 Swim breath 3,5,7,3 x 50  1650
3 x 150 EMF to all out  2100
6 x 50 on 1:20 25 all out stroke/25 EZ Free
2400

6/30/17  Friday

6 x 100 SKPSKP
4 x 50 K/D
4 x 50 Build on 1:10
4 x 50 on 1 FAST EN3
200 P R:20
4 x 100 on 2:00 FAST EN3
200 P R:30
4 x 50 on 1:30 FAST EN3
200 S or Pull EZ
2400

7/1/17  Saturday

400 Free
2 x 50 25 K/25 Scull dead leg  500
300 Dr    800
2 x 50 25 K/25 Scull different  900
6 x 200 EN1 Evens - Back (5 strokes Free/5 strokes Back)  2100
6 x 100 K w/fins 50 stroke/50 Free  2700
2 x 400 S or P breath 3/5 x 50  3500