Sunday, September 27, 2015

Workouts for Week 3 September 28, 30, October 2

Monday Sept 28 Threshold (80%)
300 Swim
300 (50K/50 Drill)

2(4 x 50) on 1 1st set Desc, 2nd set, Build each

Age Heart rate for 10 sec.
         EN2  EN1
30     25      20
40     24      19
50     23      18
60     22      17
2 x 250/300 on 4:30/4:45 En2 (80% effort)  Pick an interval to get 20 sec rest
2 x 150/200 on 3/3:10/3:20                            Aim for HR within 2 beats
2 x 125/150 on 2:15/2:25
2 x 100 on 1:35/1:45
2 x 50 on 50
400 with fins and paddles, long and ez
100 EZ
3100

Wednesday, Sept 30 
3 times thru the following
200 Swim
2 x 50 K
100 Drill (free or IM Drill)

12 x 25 on 35  Odds Free/ Evens - choice stroke or Free FAST

4 x 100 K odds choice/evens free

2 x thru the following
2 x 150 P on 2:15/2:30 En1 65%  (USE ABOVE SCALE)
4 X 50 on 50 hard  (so above set (2 x 150), needs to be EASY!

500 Swim or Pull Even 100s drill free or stroke of choice
3000

Friday, Oct 2
4 x 150 Swim, K/S x 50, Back, choice
3 x 100 Catch-up, Fist, X-Backs, Front scull x 25
4 x 50 SWOLF (SWIMMING GOLF)  count strokes and get time, reduce each swim
10 x 75 on 1:15/1:25 EN1

2 x thru the following
8 x 25 on 35 odds swim, Evens Kick  ALL FAST
200 Swim, every 4th length FAST
4 x 100 Swim or pull choice
3050

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