Friday, October 23, 2015

Workouts for Week 7 October 26, 28, 30, 31

October 26, 2015, Monday
3 x 300 SKP
2 x 100 Front/Mid/Rear/Swim
25 scull - feet 1st, on front, hands overhead
25 scull - feet 1st, on back, hands overhead
25 scull - (tub) feet 1st, on back, hands at waist
25 scull - head 1st, on back, hands at waist
3 x 50 on 1 build
150 (50 catch-up, 50 3 pt (touch hip, shoulder, head, enter), 50 Cross-backs  1500
4 x 25 on 45, 1-2 build, 3-4 sprint    1600
3/4 x 100 on 1:35/1:45/1:55  En2    1900/2000
Rest 30 sec
2/3 x 100 on 1:30/1:40/1:50 En2   2100/2300
Rest 30 sec
1/2 x 100 on 1:25/1:35/1:45 En2  2200/2500
Rest 30
1 x 100 on 1:20/1:30/1:40 Make interval  2300/2600
100 EZ  2400/2700


October 28, 2015, Wednesday
300 S
200 K
100 Dr

8 x 50 D/S x 25 IM order 2 Fly/2Bk/2Br/2Fr NOT fly/back/br/free x 2

2 x the following
3 x 100 IM R:20 or 1:50/2/2:10
4 x 50 IM order  on 1:10
3 x 100 Free on 1:30/1:40/1:50/2 
4 x 50 Free on 45/50/55 

100 EZ
3100

October 30, 2015, Friday
300 S, 200 K, 300 P
200 Drill (performed perfectly)
4 x 50 on 1 Build

3 x (1:00 (25, 50, 75) + 2:00 (50, 75, 100, 125, 150, 175) + 3:00 (100, 125, 150, 175, ...300)
Pick a distance for each time, each distance is FAST!  (Dave Salo set)

200 Swim Perfect stroke - all things to consider - head position, breathing, timing, rotation, hips, hand entry, hand pull, stroke length, kick

100 EZ K
4 x 100 K w fins Rest 15 strong and steady effort
600 S or P En1
2700+

October 31, 2015 Saturday
600 (75 S/75 Back/75 K/75 Choice x 2)
4 x 100 (25 Scull, 75 build (EMF x 25)  R:20
4(3 x 25) 1) Back K, arms streamline overhead 2) Cross-backs  3) Sprint

3/4 x 300 on 5/5:15/5:50 En2
3/4 x 200 Stroke (Breast does 3) no free R:20 sec
3/4 x 100 Free on 1:35/1:45/1:55 En2
4 x 50 Fly/Bk, Bk/Br, Br/Fr, Fr/Fly  R:20
4 x 25 on 50 FAST Free

Dist
800 S or P En1  
4800

Others
600 K w/fins on side, look at bleachers
4600


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