Sunday, December 13, 2015

Workouts for week 14, December 14, 16, 18, 19, 2015

December 14, 2015 Monday    

300 S, 100 K
200 P, 100 K
100 Dr, 100 Scull Ft/Mid/Rear/Swim
3 x 500/450/400
#1 & 3
75 EZ/25 Fast
50 EZ/50 Fast
25 EZ/75 Fast
50 EZ/50 Fast
75 EZ/25 Fast
#2
5 x 100 on 1:30/1:40/1:50 R:10 En2
50 EZ S/50 EZ K
6 x 50 on 1:10 K no board/on side or 8 w/fins
300 P En1 hypo 2,4,6,8 x 50
3000/3100

December 16, 2015  Wednesday

4 x 200 SKDP
200 IM K/D
4 x 50 Drill/Build x 25 IM order
10 x 50 on 1:10 Odd - Stroke Sprint w/fins Evens - Sprint Free
200 K 50 EZ/50 Fast
6 x 75 on 1:30/1:35/1:40 Odds - Stroke Sprint w/fins/Evens EZ Free Perfect Technique
100 EZ
4 x 50 on 1 Sprint Choice  (IM, Specialty(MS), or Free)
100 EZ
3 x 100 Choice, Drill, Swim
2950

December 18, 2015  Friday

300 S, 100 K, 100 Drill
200 Rev IM K/D, 100 IM K, 200 Stroke Drill
10 x 50 on 1 w/fins  30 yds Sprint thru turn, 20 Yds EZ - working on streamline and breakout - Great streamline, Kick, 2 fast strokes no breath, then EZ
2 x 350/400 on 6:30/7 En2
100 EZ, 100 EZ K, 100 EZ Drill
600/500 Specialty (Bk or Br) SKD x 50  Breaststrokers do Pull on swim #2 and #4, work out underwater pullouts, Backstroke work out tempo on swim, and underwaters on drills
100 EZ
3300

December 19, 2015  Saturday

200 S,K,P, RIMD, Specialty
2 x 200 (100 Scull/100K)
2(4 x 50) #1 IM order K/D  #1 Desc Free on 1
8/9/10 x 100 on 1:40/1:50/2 Odds - Fist, Evens - Drill choice
250/300 EN1 on 4:45/5/5:15 
6 x 100 Alt IM/Stroke on 1:40/1;50 2 EN1
350/400 on 6/6:30/7 EN2
200 P Hypo 2,4,6,8 x 50 gliding
6 x 50 Dr/S x 25 EZ
4600 

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