Tuesday, January 30, 2018

Workout for January 29, 2018

Distance Monday, Dennis said it was an "owie" workout!

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