Sunday, November 22, 2015

Workouts for Week 11, November 23, 25 (partial)

November 23, 2015, Monday
200 S, K, X-Backs, P
4 x 125 (25 EZ/50 Drill/50 Build)
100 on 1:35/1:45/1:55
1 x 100 (mid 50 build to Fast) same interval
200 on 3:10/3:30/3:50   En2
2 x 100 (mid 50 build to Fast) same interval 
250/300 on 4:45/5:15     En2
3 x 100 (mid 50 build to Fast) same interval
150/200 on 3:10/3:30     En2
2 x 100 (mid 50 build to Fast) same interval
100 on 1:35/1:45/1:55   En2
1 x 100 (mid 50 build to Fast
200 EZ
3300

November 25, 2015, Wednesday 
200 S
100 K
200 Dr
100 K
200 P
300 w/snorkel Scull/Swim x 25  Front scull/Swim/Mid-scull/Swim/Rear scull/Swim x 2
2 x 50 on 50 Build 
4 x 25 on 40 odds 12 1/2 Blast, Evens Build 
4(4 x 25)   ALL FAST, BEST STROKE
    4 on 2:00
    4 on 1:30
    4 on 1:00
    4 on 30 
300 EZ w/snorkel, perfect technique  (head down, smooth hand entry, no bubbles, hips rotate with shoulders
2250

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