Sunday, December 6, 2015

Workouts for Week 13, December 7, 9, 11, 12, 2015

December 7, 2015  Monday

2(200 Swim + 100K + 100 P)
6 x 50 on 1  25 Dr/25 Build
3 x 200  (150 Dr Perfectly performed, slow + 50 En2)
    Drills - #1 Catchup #2 Arm down on Breathing side  #3 X-backs
4(3 x 125)  R:20
    1.  75 Technique/50 Build
    2.  75 Build/50 EZ Perfect stroke
    3.  125 80%
    4.  75 En1/50 6 Beat overkick
100 EZ
3300

December 9, 2015  Wednesday

400 S
2 x 150 #1Drill  #2 Scull Front/Mid/Rear x 50
2 x 150 #1 K  #2 P
Others
5 x 100 50 Bk/25 Br/25/Fr
4 x 25 on 35  Main Stroke (MS) #1-2 Drill #3 K MS #4 Swim
4 x 50 on 1:00 Main stroke
4 x 75 on 1:20 Main stroke
4 x 100 on 1:40/1:50/2  Odds MS Evens IM
2 x 25 on 35 Fast MS
2 x 50 EZ  #1 Catchup  #2 X-back
3000
Distance
2 x 350/400 En1
3 x 200 on 3:20/3:30/3:40 En2
1 x 200 Desc to last 50 FAST
5 x 100 on 1:45/2  500 Pace
2 x 50 #1 CU  #2 X-back
3200

December 11, 2015  Friday

300 S 200 K 300P
8 x 50 on 1 25 Drill/25 build (if doing stroke in next set, do 4 free and 4 stroke)
12 x 75 on 2 FAST  
    (if stroker- do 6 free/6 stroke or 4 free/4 stroke/4 IM or #2 stroke or 6 free and last 25 of main stroke)
50 EZ/50 x-backs
400 EZ K w/fins (300 W/o fins)
400-600 P hypo 4-5 every 3rd 50 drill

December 12, 2015  Saturday
2(200 S + 100 K + 4 x 50 on 55 Descend)
6/7/8 x 75 on 1:15/1:20/1:25/1:30
    Odds - 50 Drill/25 Swim  Evens 50 Swim/25 scull
    Drills - Fly - Right arm only, left arm only (timing of kick)
                Bk - 10 K 1 stroke
                Br - 1P3K + 2 underwater pullouts.
                Fr - CU, 3Pt, arm down, weak, fist(w/fins), x-backs
2100
Other
2 x 350/400 on 6:40/7 (R:20 En1  2900
4 x 100 on 1:40/1:50/2 3 Free/1 Stroke  3300
2 x 250/300 on 4:45/5 En1  3900
3 x 100 on 1:40/1:50/2 2 Free/1 stroke  4200
2 x 200 on 3:10/3:20/3:30 En2   4600
2 x 100 on 1:40/1:50/2 50 Free/50 Stroke  4800
100 Free on 1:40/1:50/2  En2   4900
2 x 50 on 1 Stroke  En2  5000
8 x 25 on 45 MIX FAST w/Fins   5200
4 x 50 Drill  Mix
5400

Distance
600 r:20
300 on 4;15/4:30
500 r:20
250 on 3:30/3:45
400 r:20
200 on 2:50/3/3:10
300 r:20
150 on 2/2:15
100 r:20
100 on 1:30/1:40/1;50
50 on 50
4 x 25 on 35 Build
8 x 25 on 45 w/fins FAST
4 x 50 drill
5650



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