Sunday, May 1, 2016

Workouts for Week 33, May 2, 4, 6, 7, 2016

5/2/16 Monday

5 x 200 SKPDS
2 x 100 Scull
100 Swim En-1
50 K no fins
200 S En-2 
50 P
300 S EN-2
50 Catch-up
400 S
50 K no board fins ok
300 S EN-2
50 P
200 S EN-1
50 Dr
100 S EN-1
2 x 50 D/S Cool down
3200

5/4/16 Wednesday

200 S 100 K, 200 P 200 Dr
2 x 100 scull choice
10 x 25 on 45
9 x 50 on 1
8 x 25 on 40
7 x 50 on 55
6 x 25 on 35
5 x 50 on 50
4 x 25 on 30
3 x 50 on 45
2 x 25 on 25
1 x 50 on 40
200-300 S or Pull EN1 Every 4th length cross -backs

5/6/16 Friday

3 x 300 SKP
100 Breast P
8 x 25 on 45 Odd Streamline K under H2O w fins/ Odd build
10 x 50 D/S  IM order + 2 Choice
400 S no Free
12 x 25 on 40 IM order w fins
200 S breath toward Bleachers
2 x 50 Fast w  fins
8 x 25 w/fins
2-4 breaths only
2 -3 breaths only
2-2 breaths only
2 - 1 breath only
100 EZ
3000

5/7/16 Saturday 

400 S/400 IM Dr

Stroke
5 x 300 last 50 single arm fly 25 R/25 left
1000 (200 Back/100 Free) x 3 + 100 Back Drill
500 Breast - odd 100 Swim/even drill 1 P 3K, 
3(3  x 50) ERF x 50 Mid set MS on 1:10

Distance
5 x 300 Last 50 6-beat overkick
1000 (200 Hard/100 EZ) x 3 + 100 K Hard
500 odd 100's EZ hold streamline-kick 4 dolphin kicks/Even 100 Hard swim
400 S or Pull EZ EN1

Tuesday, April 19, 2016

Workouts for Week 32, May 2, 4, 6, 7, 2016

5/2/16  Monday

200 S, 200 K, 200 P  600
4 x 75 build on 1:20/1:30  900
4 x 100 on 1;35/1:45/1:55  EN2+  1300
3 x 50 on 1:05 EZ   1450
3 x 150 on 2:20/2:30/2:40 EN2+  1750
3 x 50 on 1;05 EZ                     1900
2 x 200 on 3/3:10/3:20/3:40 EN2+  2300
3 x 50 on 1:05 EZ    2450
300 on 4:30/5/5:30 EN2 +  2750
3 x 50 on 1:05  CU/S/X-backs
2900

5/4/16  Wednesday

400 S, 200 K, 300 P
2(4 x 50) on 50 
2(4 x 25) on 35 1st set build, 2nd set 12 1/2 Blast/12 1/2 EZ
4 x 100 on 5 min  ALL OUT, Best Possible Average(BPA), get times, record
500 S or P Max DPS, count strokes, long exaggerated glide

5/6/16 Friday

300 S, 300 P
6 x 50 K  900
Back and Breast Drills  2(4 x 25)  1100

5 x 100 stroke/IM  1600
4 x 50 25 fly drill/25 Fly swim  1800
100 Free   1900
4 x 50 25 Bk Dr/25 Bk Swim  2100
3 x 100 IM/Stroke  2400
4 x 50 25 Br Dr/25 Br Swim  2600
2 x 100 Free    2800
4 x 50 25 Free Dr/25 Free Swim  
3000

5/7/16  Saturday

300 S/ 200 K/ 200 P
4 x 25 w/fins arm @ side, connect catch to hip rotation
4 x 50 Pull work on connecting catch to rotation
3 x 50 w fins connect catch to core
2 x 50 swim no equipment same

3 x 200 w fins alt 25 FKOB/25 free
focus on 1 of the following
1) 1 goggle in water
2) connect core to rotation
3) 6 beat kick
4) EVF
5) hide head

4 x 25 w fins w/ fist connect catch to core/catching with forearm
200 S w fins w fist focus on catch and tight fist
200 S w fins open hand focus on dropping hand, applying catch with rotation
4 x 25 w fins on 45 as hand enters water, send forward to rotate to set up hip rotation, then connect hand and hips as you pull

150 KDS x 50
2 x 75 25 FKOB/25 Dble arm bk/25 1 arm fly drill

Training for the 400 IM
Fins ok, when fatigued, switch to 3 full strokes Fly then free
50 Fly  r:20
100 Fly r:20
100 Fly + 50 BK
100 Fly + 100 BK
100 Fly + 100 Bk + 50 Br   3650
100 Fly + 100 Bk + 100 Br
100 Fly + 100 Bk + 100 Br + 50 Free
400 IM
4700



Workout for Week 31, April 18, 20, 22, 23, 2016

4/18/16 Monday

200 SKPDS    1000
2(4 x 50) on 1 Rd 1 Desc, Rd 2 Build  1400
9/10/11/12 x 100 on 1:35(12)/1:45(11)/1:55(10)/2:05(9)  2600
2 x 150 SKP/KPD  2900
300 S or P EN1 3200

4/20/16 Wednesday

300 S/ 200 K/ 100 P
4 x 100 D/S x 50  CU/arm down/x-backs/3 sec on ea side glide

2 x through
100  25/50/25
200  50/100/50
300  75/150/75
200  50/100/50
100  25/50/25
1st Rd - Free/Stroke/Free
2nd Rd - Stroke/Free/Stroke

8 x 25 on 45
2 - 3 breaths only
2 - 2 breaths only
2 - 1 breath only
2 - no breath
200 Swim/Catchup/S/x-backs

4/22/16  Friday

200 S, 200 K, 200 P
2 x 100 50 Dr/50 build
300 on 5/5:15(r:15)
2 x 200 on 3:15/3:25
2 x 100 on 1;35/1:45
4 x 50 on 55
1 x 50 EZ
4 x 50 on 50
2 x 100 on 1:30/1:40
2 x 200 on 3/3:15
300 on 4:30/4:45 
4 x 50 S/catchup/S/x-backs

4/23/16  Saturday

300 S/100 K/200 P
100 Catchup/100 armdown/100 build
2(6 x 25) on 45 w/fins
     Odds- streamline Kick under H2O - squeeze arms behind head, lock hands
     Evens- 2 build, 2 1/2 Blast/1/2 EZ, 2 Sprint
Mid-Dist/Stroke
2 x thru
4 x 25 dr on 45
300 S r:20 EN1
4 x 25 K MS on 45
200 S r:20 EN1
4 x 25 S Build on 40
100 S EN!
4 x 25 on 30 Sprint
100 EZ
3300

Distance
2 x 500 EN1 r:20
5 X 100 EN2 on 1:35/45/55/2:05
2 x 400 EN1 r:20
4 x 100 EN2 on 1:35/145/1:55/2:05
200 SKPS
4100

Sunday, April 10, 2016

workouts for week 30, April 11, 13, 15, 16, 2016

4/11/2016. Monday


300 S, 300P + 600 (100 IM D + 100 Choice mix)
3(4 x 25) on 40. 1 Dr 2 build 3 1/2 Blast 4 Sprint
1st set free, 2nd set stroke, 3rd long and power
2(3 x 200 on 3/310/320/330 EN2 + 100 EZ) after 3 200s
100 EZ CH + 100 K EZ

4/13/16. Wednesday

400 fr, 400 IM K/D x 25
4 x 200 last 25 fly drill 2R2L2W
4 x 150 Bk last 50 rotate arms down (rotate shoulders and hips)
4 x 100 br last 25 alt PKG & 1P3K
4x 75 free 50 EN1, last 25 6 beat overkick
2 x 100 50 S, 50 fist, 50 CU, 50 fist

4/15/16 Friday

400 S
4 x 50 50 xbacks/fist w/fins
4 x 100 SKPBuild x 100
2 x 400 R:20 EN1
6 x 25 free breakdown entry, stretch, catch, pull, release, recovery
2 x 300 R:20 EN2
6 x 25 on 40 1-3 desc, 4-6 Sprint
200 perfect hard
200 EZ

4/16/2016 Saturday

600 CH
8 x 25 scull alt ft/reverse
300 choice
8 x 25 IM Order on 40
Dist
2 x thru
2 x 400 R:20 + 8 x 50 on 50/55

100 K EZ
3 x 100 K EN3 
200 EZ

Mid/IM/Stroke
3 x thru
2 x 100 free on 125/135/145
3 x 100 stroke on 135/45/55
      Fly/Bk, bk/br, br/fr
K 4 50 weak stroke on 110/120
Desc 1-3

12 x 25 on 40. Odd DPS, Even fast MS
100 EZ

Sunday, April 3, 2016

workouts for week 29, April 4, 6, 8, 9, 2016

4/4/16 Monday


200 SKPDS
3(3 x 50) on 1:10. EMF
2(400 S + 200K + 200P + 200 Dr) 
Rd 1 EN1,  Rd 2 EN2. R:10-20 
3450

4/6/16 Wednesday

400 S, 200 DR, 300 P, 100 DR
600 K w fins
100 EZ
4 x 50 build on 1
4 x 25 on 30. 1/2 BL/1/2 EZ, Sprint
6 x 150 on 2/2:10/2:20/2:30. En3
300 En1

4/8/16 Friday

600 S, 500 K
200 CU
4 x 50 build on 1
2(4 x 25) Dr, build, 1/2 BL, Sprint
4/5/6 x 100 on 230/3/3:30. Fast, all out best possible average
Fly
200 stroke 25 S/25 3R3L3W w/fins
150 stroke same
Bk
300 Bk S + 4 x 25 bk w fins
Br
6 x 50 P Br 200 K hands back
400 S EN1

4/9/16 Sat
2(200 S +100 PKD)
3(100 S, 200 P, 100 K). O-fr, E-ch
Dist
3 x 500 R:15 1P, 2 S desc
Other
1000 (50 arm down, 50 10 K, 50 CU, 50 x backs) w/fins

2 x thru the following
P300 breath 3,4,5 x 100
200 stroke 
100 fr #1 CU, #2 gliding