Friday, October 30, 2015

Workouts for Week 8, November 2, 4, 6, 7

November 2, 2015, Monday
5 x 200 SKPDS
2 x 100 Ft/Mid/Rear/Swim
4 x 50 on 1 build and descend
3 x 100 on 1:35/1:45/1:55 En2
2 x 150/200 on 3:10/3:30 En2
1 x 350/400 on 6:20/7 En2
1 x 150/200 on 3:10/3:20/3:30 En1
2 x 100 on 1:40/1:50/2  En1
100 EZ K
4 x 25 K on 50 Fast board/no fins
100 EZ
3200

November 4, 2015, Wednesday
4 x 200 SKPS
4 x 100 1 each of 
    Catch-up - enter shoulder width apart, except novice who might need to touch hands to do correctly
    3 pt - touch/tap hips, shoulder, head, enter - make sure to rotate to perform correctly, keeping hand close to body
    Arm-down -  make sure both shoulders are rotating
    Cross-backs - straight arm tap, not bent arm slide, roll hips
4 x 25 build on 35
4 x 200 25 Fast/25 EZ - long exaggerated glide on EZ, work Kick on fast 25
6 x 50 on 1:30 FAST
400/500/600 En1 S or P time allowing

November 6, 2015, Friday
400 Free
400 IM Drill Stroke/Free
2 x 25 fly drill w/fins 3R3L3W, 4 Kick fly
2 x 25 back drill w/fins  25 R only, 25 L only - other arm at side
2 x 25 Breast drill  1P3K, Dolphin K
50 Catch-up

4 times through
200 Free on 3:10/3:20/3:30  (20 sec rest)
2 x 100 IM on 1:45/1:55/2:05 (20 sec rest)
4 x 25 Stroke on 40  Set is IM order - 4 fly, next rnd Back, etc
100 EZ
3100

November 7, 2015, Saturday
400 Free
2 x 75 (25 dbl arm back/25 Bk K/25 scull)
300  Drill choice
2 x 75 (Rt only back/25 K Free/25 Lt arm only Back)
200 Choice
2 x 75 (25 Br Dr/25 Br K/25 Mid Scull)
6 x 200 on 3:30/3:45/4 Odds Free, Evens Back
5/6 x 100 K R:20 w/fins 50 stroke K/50 free K
2 x 400 S or P Breath 3,5 x 50
Deep end - vertical Kick, push off bottom explosively, kick fast for 5 sec x 4
1 min play in deep end
4 x 25 goofy - doggy, corkscrew, free arms fly k, elementary Back
200 EZ
4250



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