Monday, October 12, 2015

Workouts for Week 5, Oct 12, 14, 16th

Monday October 12
200 SKPDS
8 X 25 on 45  odds - Tarzan, evens - drill - mix
10/11/12 x 100 on 1:40/1:50/2  En1  2400
age   HR
30     20
40     19
50     18
60     17

400 S or P
2 x 100 drill
3000

Wednesday, October 14
400 S
400 IM K/D x 25   800
4 x 100 K choice, all 4 same stroke R: 20 sec   1200
2(4 x 50) on 1  S/D x 25  no free or IM order       1600
400 S or P  Every 4th length stroke (no free)       2000
4 x 100 FreeIMs (Fr, Bk, Br, Fr) on 2            2400
2(5 x 50) 1st set - on 50 best possible average
2nd set no free
2900
100 EZ
3000

Friday, October 16
300 S
200 K
300 P 
2 x 100 scull Ft/M/R/Swim              1000
2(4 x 50) on 1  1st set build, 2nd set 12 1/2 BLAST, 12 1/2 EZ x 2    1400
3 x 100 with paddles and fins on 2 FAST     1700
6 X 25 on 1 FAST                     1850
100 EZ + 100 EZ K no fins      2050
3 x 100 K 75 build, 25 Fast R: 30 sec 2350
400 En1 Every 4th length drill
2750





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