Friday, November 13, 2015

Workouts for week 10, November 16, 18, 20, 21

November 16, 2015  Monday

300 S, 200 K, 300 P
4 x 50 on 1 Drill/Swim x 25  #1 Catch-up #2 Fist  #3 Arm Down  #4 x-backs
4 x 50 on 1 Build and Desc
3(3 x 150)  1 min rest between sets, 
    on 1st rnd on 2:30/2nd rnd on 2:25/3rd rnd on 2:20 OR  
    on 1st rnd on 2:40/2nd rnd on 2:35/3rd rnd (2 x 150) on 2:30 + 50 on 40 OR  
    on 1st rnd on 3:00/2nd rnd on 2:55/3rd rnd (2 x 150) on 2:20            
100 EZ
300 (100 Free/50 Dr/50 P/100 K no board)

November 18, 2015  Wednesday

400 S, 200 IM K/D x 25, 200 P
8 x 25 on 45  Odds-IM order, Evens-Free build
4 x 200 each stroke IM order (50 Dr/50 S/50 K/50 S)
    Fly drills - Rt only, Lt only work on timing, kick hands in, kick hands out
    Back - Rt only, Lt only -work rotation on BOTH shoulders - initiate recovery with shoulder first
    Breast - 1P3K, Dolphin K
600 P Breath 2,3,4,5 x 50
4(4 x 25) on 45  1 set each stroke or all main stroke (free ok)
    Drill/Build/1/2 Blast/Sprint within each set
100 EZ

November 20, 2015  Friday (from Tom Belin)

300 S
3(2 x 50) 
    1st set - 25 Good body position, pull hands down, keeping elbows up/25 Swim
    2nd set - 25 K on left side/25 swim
    3rd set - 25 K on right side/25 Swim
3(7 x 100)
  Rd 1
    #1 and 2 - 25  6 K stroke and roll/75 work streamline off wall
    #3-6 - 50 Breath every 3, 50 choice Desc 3-6
    #7 Kick
  Rd 2 
    #1-2 - 25 Fist/75 Max DPS (count strokes x 25) exaggerate glide
    #3-6 - Desc 3-6, maintain stroke count on last 25
    #7 - Kick
  Rd 3
    #1-2 - 25 streamline, Breakout with 2 fast strokes then EZ rest of way/75 Free
    #3-6 Focus on stroke kick while swimming
    #7 Kick
100 EZ
3150

November 21, 2015  Saturday

400 Free, 200 K, 200 Drill(50 catch up/50 Fist x 2)
2 x (300 P + 200 IM K/D + 2 x 25 Sprint on 35 + 50 EZ)
8 x 25 Butterfly Breakdown
Stroke
400 IM  Drill/Free x 25
4 x 25 Fly on 45 + 100 IM on 2 + 200 S or P
4 x 50 Back on 1:05 + 2 x 100 IM on 2 + 300 S or P (mid 100 weak arm)
4 x 75 Breast on 1:25 + 3 x 100 IM on 2 + 400 S (mid 200 3-2-1-0 x 50)

Distance
500 P Breath 5, no breathing between flags and wall
4 x 25 on 30/35/40  En3 + 100 Free on 1:30/1:40/1;50 En2 + 200 S or P En1
4 x 50 on 50/55/1 En3 + 2 x 100 on 1:30/1:40/1:50 En2 + 300 (mid 100 weak arm)
4 x 75 on 1:10/1:15/1:20 + 3 x 100 on 1:30/1:40/1:50 En2 + 400 (mid 200 3-2-1-0)
5000 




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