Sunday, November 29, 2015

Workouts for Week 12, November 30, December 2, 4, 5

November 30, 2015, Monday

200 S/200 K/200 P

Working on low breath
4 x 25 on 35 Free (Keeping 1 google in water during breath, top of head down)
2 x 200 w/fins alternate 25 dolphin K on back, 25 Free w 1 google in water, each swim length faster then previous, keeping google in water.
(1100)

EVF set
4 x 25 Pull 1/2 length left arm only, 1/2 length right arm only, working on keeping elbow stationary, dropping hand to vertical SLOW!!!!
2 X 200 P, focus on EVF, desc
(1600)
6/7/8 x 125 on 1:50/2:05/(7)/2:20(6)  En2 (80%+)
(2600)
4 x 75 on 1:10/1:20/1:30  En2 
2900
100 EZ
3000

December 2, 2015, Wednesday

300 S 300 RIMD(Rev IM D-KDS x 25)
4 x 50 on 1 Desc,
4 x 50 on 1 Build
8 x 100 on 1:45/2
  25 Fast/75 EZ
  50 Fast/50 EZ
  75 Fast/25 EZ
  100 Fast/100 EZ
  75 Fast/25 EZ
  50 Fast/50 EZ
  25 Fast/75 EZ
200 Exaggerate Glide 2 sec
2(6 x 75) last 50 6-beat overkick (concentrate on fast kicking last 50, no breathing from flags to the wall)
100 EZ Catchup
3000

December 4, 2015, Friday

400 S/400 IM K/D x 25
3 x 100 Desc free
4 x 50 IM order K/D x 25
4 x 50 on 1 Build Free
4 x 50 IM order S/D x 25
4 x 25 + 100 IM Pentathlon

December 5, 2015, Saturday

200 SKPD
4 x 100 K with Fins on 1:45
300 P Hypo 2/3
200 P Hypo 4/5
100 P Hypo 6/7
200 IM Dr/Fr x 25
8 x 50 on 1 Desc 1-4, 5-8
6/7/8 x 100 on 1:35/1:45/1:55  6-beat overkick last 50  En1
8 x 50 on 1 6 dolphin kick off walls
100 EZ
3700


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