Saturday, October 17, 2015

Workouts for Week 6, Oct 19, 21, 23, 24

October 19, 2015, Monday
200 S
200 K
200 P
100 Drill
2 x 100 Front/Mid/Rear/Swim x 25
8 x 25 on 35 Build
1100

3 x 200 on 3:10/3:20/2:30  En1 (65% perceived effort)
4 x 150 on 2:15/2:25/2:35 En2 (80%)
5 x 100 on 1:35/1:45/1:55 En2 (80%)
6 x 50 on 50/55/1 En2 (80%)
4 x 25 w fins FAST!  w fins optional
3200

October 21, 2015, Wednesday
400 Swim
300 Rev IM KDS x 25
200 P
100 Feet first on front-hands overhead, front scull, Free swim gliding stroke, 3 breaths only
1000

4/5/6 x 150 (100 build/50 strong effort)
4/6 x 100 on 1:45/2  Odds regular IM, Evens - Reverse IM 1:45/2 (interval to get 20 sec rest)
8/10 x 50 on 1/1:10  Odds - IM order Drill/Swim x 25  Evens - Free strong 80%+
300 Dist Per Stroke - count strokes x 25, emphasize glide
2800/3150/3300

October 23, 2015, Friday
300 S
200 K
300 P
6 x 50 on 1 Drill/build x 25
8 x 25 on 40  odds - 12 1/2 Blast/12 1/2 EZ  Evens - Sprint

6/7/8 x 125 on 2:15/2:25/2:35 En3 (90% Hard)
100 alt Catchup/EZ x 25
400 K w fins or 300 K without fins - no board on side or on back(arms overhead streamlined)
100 EZ
2750/2900/3000

October 24, 2015, Saturday
100 S, K, Back, K, S, Breast
4 x 100 (50 Rear scull, 50 Swim Max DPS)
4 x 50 on 1/1:05/1:10  25 Swim Free/25 Kick mix strokes

4(4 x 50) w/fins - on coach
     Fly - Odds Breath 3 down, 2 up, Evens 3R3L
     Back - Odds 25 Left arm only/25 Right only, Evens 5 sec roll
     Brst - Odds Double breast pullout, Evens Dolphin K Brst
     Fr - Odds x-back/Evens - weak arm

Others
2 x thru
100 K Main Stroke (MS)
50 K Free
25 drill
125 Swim

6 x Thru
75 Free on 1:15/1:25
100 IM or Stroke on 1:40/1:50
50 Free  Sets 1-3 on 1 Strong, Sets 4-6 on 1:15 FAST

300 En1 DPS Gliding stroke w roll

Distance
4 x 400 Desc Rest 20-30 sec (get time to be able to descend)
400 Hard 90%
400 Cool down 50 S/50 choice Drill
4400

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