Tuesday, August 23, 2016

Workouts for week 48, August 22, 24, 26, 27, 2016

8/22-23/16  Monday AM/Tues PM
3 x 300 SKP
2 x 100 scull FT/Mid/Rear/Swim
4 x 50 on 1;15 Build
6 x 150 on 2:45/3/3:15
100 EZ
2300

8/24-25/16 Wednesday AM/Thurs PM
4 x 200 SKPS
6 x 50 odds stroke drill/Evens Free on 1:15
4 x 100 Desc on 2:10 Free
8 x 50 Odds - Free on 1 FAST/Evens - Stroke 25 Sprint/25 drill on 1;15
200 S or P EN1
6 x 50 on 1:15 w/fins Odds - build/Evens Sprint
100 EZ

8/26/16  Fri
400 S
6 x 50 odds K, evens drill
300 P
4 x 50 Build on 1:10
10 x 50 on 2 FAST fins?  Choice
5 x 100 Free on 1;45/1:55/2:05  EN2
2 x 50 #1 EZ/ #2 Drill 
2 x 50 on 1:30  1/4 Blast/1/4 EZ x 2
100 EZ
2500

8/27/16  Saturday

500 S
400 IM Dr/Fr x 25
6 x 50 odd scull, evens choice
Distance
600 S EN1
6 x 100 EN2
400 S EN!+
4 x 100 Stroke or EN3
200 EZ/Dr x 50
3500


Tuesday, August 16, 2016

Workouts for Week 47, August 15, 17, 19, 20, 2016

8/15/16  Monday

5 x 100 Mix
2 x 150 K EMF x 50
3 x 200 P Desc
1 x 300 EN1
2 x 200 EN2
3 x 100 EN2+
Cool down
2400

8/17/16  Wednesday

400 Free
300 (50 Fr/50 Dr/50 Fr)
200 (50 stroke dr/50 stroke
100 scull choice

2 x 100 Free on 2:15 technique, head down, hips rotating, EVF
2 x 100 Stroke Dr/Free x 50
2 x 100 Stroke Dr/Stroke x 50
4 x 50 on 1:15 1-2 build, 3 1/4 Blast/1/4 EZx 2, 4 Sprint
2 x 200 on 5 FAST!  Get times
4 x 50 on 2 Fast Main Stroke or IM
100 EZ
2500

8/19/16  Friday

200 SKP
100 scull Ft/Mid/Rear/Swim
100 Free Tech EN1 on 2/2:10/2:20 
50 K on 1:15/1:25
50 Dr Stroke on 1:20
300 (50 Stroke/50 Fr)
4 x 50 Fly on 1:20 w/fins
3 x 50 BK (double arm or 5 Bk/5Fr strokes) on 1:15
2 x 50 Br on 1:20/1:25
1 x 50 Free 6-beat Kick (overkick)
300 Paddle Free on 5
3 x 100 Fast on 1:50/2/2:10
2 x 100 Faster on 1:40/1:50/2
2500
cool

8/20/16  Saturday

400 Fr/ 200 IM K/D/ 200 P
4 x 50 Free build on 1:15
4 x 100 (50 Fr/50 Stroke Dr)
4 x 50 (25 Stroke/25 Stroke Dr) IM order?
100 Free on 2 EN1
2 x 50 Stroke on 1:15 EN3
200 Free on 4 EN1
2 x 100 Stroke on 2/2:15/2:30 EN3
400 Free on 6:30/7/7:30
2 x 200 Stroke on 4 EN3
400 S or P or Paddles and fins EN1 CD
3400

Sunday, August 7, 2016

Workouts for Week 46, August 8, 10, 12, 13, 2016

8/8/16  Monday

4 x 200 SPDS
200 K
K 4 x 50 on 1:30 build 1-2, fast 3-4
4 x 150 P w fins Odd - fist  Even - w/paddles
2(2 x 200) on 3:10 1st set EN2, 2nd set EN3

8/10/16 Wednesday

400 Free, 200 K, 200 P
2(4 x 50) on 1:15 Dr/Build/1/4 BLAST-1/4 EZ x 2/SPRINT
10 x 50 on 1 FAST
100 EZ
200 Hypo 5 or 7, on 3:15 + 4 x 50 MS sprint on 1:15
200 SD x 50

8/12/16 Friday

200 Fr/200 IM Dr/200P/200 IM K
2 x 50 Fist w fins EVF slow and perfect pull
2 x 50 arm down on breathing side
2 x 50 #1 Stroke Dr  #2 25 Stroke/25 Sprint
3 x 50 Fly K on Back on 1:30
3 x 50 1/4 Under H2O K, 1/4 Sprint (top) x 2

2 x 100 K Fly on 1:55
2 x 100 P build x 25
2 x 100 Free on 1:30
2 x 100 Fly/Bk (5 bk/5 fr) on 2:15
 
2 x 50 Fly K on 1:15
2 x 50 P 25 strong, 25 Sprint
2 x 50 Free on 1
2 x 50 Fly/Bk, Br/Fr on 1:15
2600

8/13/16  Saturday

800 (100 Fr/100 Rev IM)
2(4 x 50) IM order Last 4 15 M Sprint/35 EZ
4 x 200 IM/Free on 3/3:15/3:30 Odd IM EN1, Even - Free EN2
4 x 100 MS 50 K/25 Dr/25 Sprint
8 x 100 Odd - MS - EN2, Even Free EN1
400 S or P EN1
3600


Sunday, July 31, 2016

Workouts for Week 45, August 1, 3, 5, 6, 2016

8/1/16  Monday

300 S, 200 K, 300 P    800
K 2(2 x 50 FAST on 1:15 + 50 EZ K on 1:25)  1100
100 EZ    1200
2(3 x 50) Build/1/4 BL-1/4 EZ x 2/Sprint on 1:15   1500
if stroke later, 1 round of MS

Free
10/11/12 x 100 on 1:55/2:05.2:15  EN2  2700
100 EZ

IM
P300 Breast 3rd length free + S 4 x 100 on 2:15 Fly/BK/Br/Fr or MS or Br
400 S or P EN1

8/3/16  Wednesday

6 x 200 
1)  Swim
2)  100 Fr/100 Fly/Bk Dr  Fly 3R3L3W - BK Up/Down, full stroke 
3)  K
4)  100 Fr/100 Bk/Br Dr  Bk - 3 shoulder pumps overhead - Br - 1P3K
5)  P
6) 100 Fr/100 Br/Fr Dr  Br - Br arms/flutter kick - Fr - x-backs
1200

2 x thru
200 Paddle Pull, Hypo 6 (not bilateral! - Make breathing, 2nd time faster then first
3 x 50 on 1:25 IM switch fly/bk, bk/br, br/fr
2 x 100 1 K, 1 Dr
2 x 50 on 1:10 25 Sprint/25 EZ
2500

8/5/16  Friday

300 Swim (snorkel if they have it), 200 K No board (with snorkel - superman -arms parallel in front HEAD DOWN!!!)  500
2 x 100 Scull Ft/Mid/Rear/S
2 x 50 K on side R down, L back with Fins(face down, rotate up to breath, then back down) Make sure on side and not at 45 degrees or on stomach.  
2 x 50 2 count (3/4 catchupish) arm in front, when almost entering, pull with forward arm with EVF(over barrel) and explode forward
100 FAST on 2:30
1000

Distance
500 S EN1 R:15                                                    age    EN2    EN3
400 S EN2 R:15                                                    30     25         28.5      
300 S EN3 R:15 on 5/5:20                                   40     24        27
200 S EN3 R:15 on 3:20/30/40?                         50     23        25.5  
100 S All out                                                           60     22        24
2500
200 EZ/Dr x 50 or 100 x 25s
2700

Others 
P 5 x 100 EN1 R:15 on 2/2:10
S 3 x 100 on 1:50/2 make!!  1:50 Jack, Pam, any that can make it, others on 2 (ie HARD!)
P 6 x 50 EN1 on 1:15
S 3 x 100 on  1:45/1:55-Jack, Pam, Chris, anyone else fast, Becky, Push them, others on 1:55  Try to emphasize K last 50(HARDER!)  make interval!!!!
2400
200 EZ/Dr x 50 or a 100 x 25s
2600

8/6/16  Saturday

5 x 200 (150 S + 50 K on side)
4 x 100 Odds P, Evens Dr  1400
4(2 x 50) on 1:15  50 Drill/50Swim IM order   1800
3 x 300 K/S x 50 w/fins  100 Ch/100 Fr/100 Ch  2700
3 x 200 Fins and paddles Free EN2  3300
3 x 100 Pull hypo 5/6 x 50 long relaxed gliding make breathing  
3600




Workouts for Week 44, July 25, 27, 29, 30, 2016 (Part 2)

7/29/16 Friday

400 S
4 x 100 S/K/P/D
10 X 50 on 1:10  Odd - Desc, Even - Choice
2 x 150 on 3/3:15 EN1
2 x 100 on 1:50/2/2:15 EN2
2 x 50 EN3 on 1:10  EN3
200 SDSD x 50

7/30/16 Saturday

400 fr/400 IM K/D x 50
8 x 50 K 2 ea strroke
8 x 100 2 ea of S/K/P/S
400 S EN1 
6/7/8 x 100 Free EN2 on 1:50/2/2:15?