Sunday, November 29, 2015

Workouts for Week 11, November 27, 28 (Remaining)

November 27, 2015  Friday

Circuit - 10 Min per Lane
Lane 1 Turns - Flip/ Open/ Transition
Lane 2 9 x 50 w/fins - Fly- Fly/Back, Fr, Bk, Bk/Br, Fr, Br, Br/Fr, Free
Lane 3 500 Hypo 5 ) (1 breath every 5 strokes)
Lane 4 4/5/6 x 100 En2 20 Sec rest
Lane 5 50 EZ + 8 x 50 K w fins 
Lane 6 Parachute

November 28, 2015  Saturday
300 Swim, 200 Dr, 100 Rev IM Dr
300 P, 200 IM K, 100 Scull
6 x 75 25 K, 10 Vertical Kick in deep end, 50 Fast  
     w/fins - elbows or more out of water
     wo/fins - forearms out
300 En1/Build 25/25, 50/50, 75/75
3 x 100 Stroke Dr/Swim Free x 25  Main Stroke R:15
600 Steady/Smooth/En1
4 x 50 on 1 Build to turn  
3 x 100 Stroke Swim/Stroke Drill x 25 R:20
2 x 400 Neg Split
4 x 50 on 1 Build to turn
3 x 100 Stroke R:20
3 x 200 Desc on 3:15/3:30/3:45
100 EZ 5350

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