Sunday, September 20, 2015

Workouts for Week 2 for September 21, 23, and 25th

Monday, September 21  Threshold

400 Free

2 times thru the following
     2 x 50 drill on 1:10
     100 K on 2
     2 x 100 P on 1:30/1:40   1200

Main set (no rest in between)
300 on 4:30/5 En2
2 x 150 on 2:30/2:45  En2
4 x 75 on 1:15/1:25  En2   2100

4 x 200 1 each of Swim/Kick/Pull/Drill
2900

Wednesday, September 23rd  Breast
500 Swim
2 times thru the following
2 x 50 build
75 Kick build 

Breast Drills
50 1 Pull/3 Kick 
50 Pull/Kick/Glide
50 Dolphin Kick Breast
50 Breast arms with flutter Kick

3 times thru the following
6 x 25 Main stroke
2 x 100 on 1:30/1:40 (Rest approx 20 sec)
1st round - main stroke  on 40
2nd round - no free  on 40
3rd round - Free on 25

3 x 150 
#1. breath 2,3,4 x 50
#2 breath 3,4,5 x 50
#3 breath 4,5,6 x 50

6 x 25 with fins (free or stroke) on 40
2 x 100 on 1:30/1;40

100 EZ
3000

Friday, September 25th  Sprint
2 times thru the following 
300 build the last 2 50s
200 Kick build last 50
100 Drill

8 x 50 25 Fly kick on back or flutter kick/25 scull

4(4 x 25) on 40
1. work on breakout
2  work to 15M
3 over kick (6 beat)
4 all together fast

4 x 50 technique
3 x 50 desc
2 x 50 (25 fast/25 EZ)
1 x 50 EZ

8 x 25 on 1 FAST ALL OUT
200 EZ
2900

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