Tuesday, October 6, 2015

Remaining workouts for Week 4, October 7, 9, 10th

Wednesday, October 7
400 Fr (SKPS) x 100
300 Br (SKPS) x 75
200 Bk (SKDS) x 50 (drill is 10 Ks on side, 1 stroke over to the other side, repeat)
100 Fly (KDSD) x 25 (drill is 1st 25 right arm only, 2nd drill is left arm only)

150 Free (S or P) on 2:30 plenty of rest?
2 x 100 IM or Stroke or Free  on 2 or 2:15 (outside lanes do 1 if doing stroke/IM, if doing Free, have them work on head down and rotate)
4 x 25 Fly on 45 or 1 (if they can't do the full 25, have them do 4 full fly strokes then switch to Free)
150 Free (S or P) on 2:30
2 x 100 IM/Stroke/Free on 2/2:15
4 x 25 Back on 45
150 Free (S or P) on 2:30
2 x 100 IM/Stroke/Free on 2/2:15
4 x 25 Brst on 45
150 Free (S or P)
2 x 100 IM/Stroke/Free on 2/2:15
4 x 25 Free on 45 work on 6-beat overkick on all 4
100 EZ
2900

Friday, October 9
300 Swim
200 K
200 P
200 Drill (alt. 50 arm down on Breathing side, 50 catch-up)
2 x 100 Front scull, Mid, Rear, Swim 

3 x 50 EZ/Med/Fast on 1  Work technique on EZ-Perfect stroke
2(3 x 25) on 40 by 25(build, 12 1/2 Super Fast-12 1/2 EZ, SPRINT)

10 x 25 on 40 Fast   1650
50 EZ on 1:30            1700
8 x 25 on 50 FAST   1900
50 EZ on 1:30    1950 
6 x 25 on 1 min FAST  2100
50 EZ on 1:30    2150 
4 x 25 on 1 min FAST    2250 
50 EZ                     2300
2 x 25 on 1 minute FAST  2350
300-500 Swim En1
2650-2850

Saturday, October 10
300 S
100 K
200 S
100 IM Drill
100 S
100 Build
12 x 25 on 50 w/fins Odds - Streamline kick under H2O, Evens - every 3 strokes flip
(have demo of open turns?) Chris T/Mark L.
1200

100 EZ kick no fins
600 K w fins (alt 100 on ft/100 on back)(mid 200 Fly K - 100 on Ft/100 on Bk)
or 400 w/o fins (alt 100 on ft/100 on back)(last 200 Fly K - 100 on Ft/100 on Bk)
1700/1900

Others
(following set do twice) 
4 x 25 drill on 45  (same stroke, set IM order?)
300 S on 4:30/5
4 x 25 Kick Main Stroke, on 55
200 Swim
4 x 25  scull on 1 (feet first, on back and front, arm overhead or waist)
100 Swim
4 x 25 on 40 Fast 
set total 2000 
3200 total

Distance
2 X if takers 
500 on 9/9:30 (R:30 En1+ - En2)
4 x 100 on 1:30/1:40 (short rest hard)
300 on 5:15 (R:30 En1+ to -En2)
2 x 100 on 1:30/1:40 (short rest hard)
!00 Perfect stroke, steady pace
3200/3400
4700/4900 (2x)





 


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