Saturday, November 7, 2015

Workouts for Week 9, November 9, 11, 13, 14

November 9, 2015, Monday

4 x 200 S,K.P, arm down
6 x 75 on 1:15/1:20 EMF x 25 Build

4 times through the following
150 on 2:15/2:30  EN2
100 on 1:30/1:40/1:50  EN2
50 on 45/50/55  EN2
100 EZ - exaggerate glide on 2

100-200 each of Drill/Kick/Pull
3150-3450

November 11, 2015, Wednesday

4 x 200 S, K, Stroke(no free), IM K/D x 25
4 x 50 on 1 Build
4 x 25 on 35 w fins IM order
3 x 100 IM on 1:45/2
2 x 150 Free on 2/2:10/2:20 EN1
1 x 200 Stroke 
     Fly - do by 50 - 50 Right arm only, 50 Left arm only, 50 3 right, 3 left, 3 whole stroke, 50 4 Kick
     Back - Swim
     Breast -Pull
2 x 150 Free on 2/2:10/2:20
3 x 100 IM on 1:45/2
4 x 50 Kick choice stroke (all same Kick)
300  Pull (breath 3,5,7 x 50) x 2   3000
4-8 x 25 Sprint on 45 1/2 of them stroke
100 EZ
3200/3300

November 13, 2015, Friday

300 S, 300 K (50 K on right side, 50 K on Back, 50 K on left side) x 2   600
2 x 100 Scull 25 Front/25 Mid/25 Rear/25 Swim   800
100 P breath every 5, exaggerate glide!!!!!!!!!!!!!!!!!!   900
6 x 100 50 Kickboard pull (Kickboard between legs), 50 Swim R:15 inbetween  1500
4 x 150 100 build, 50 Sprint on 2:15/2:30  2100
8 x 50 on 1:15 SPRINT w/fins    2500
100 EZ  2600

November 14, 2015  Saturday

300 Free
4 x 100 K/D x 50 Mix strokes
300 P
4 x 50 on 55 build

7 x 100 w fins  50 Catchup/50 arm down on breathing side
6 x 50 odds - weak arm, evens - exaggerate glide

Others
8/9/10 x 200 on 3:15/3:25/3:35  1-5 En1, 6-10 En2
50 EZ Swim/50 EZ Kick  4400
400 K w/fins every 4th length stroke
400 Fins and Paddles EZ

Distance
4 x 400 on 5:45/6 En1
10 x 50 on 50/55 En2
500 En3
4 x 100 Back or Breast
400 fins and paddles

age     En3
30       28.5
40       27
50       25.5
60       24


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