Sunday, December 20, 2015

Workouts for Week 15, December 21, 23, 24, 26

December 21, 2015  Monday

200 SKPDS
2(4 x 50) on 1 #1 Build #2 Desc
5/6/7 x 300 R:10 sec Best possible average
5/6/7 x 300 Test Set  10 sec rest Best possible average
First column is base, 2nd is after time after 300 depending on base, 10 sec rest etc.  Look at final time when fastest group is done and that would tell you the total minutes for 7.  If they average 1:50/1:55 they do 5, if 1:35-40/45, they do 6. 
Get time after each 300 to make sure they are counted right.  It will tell them how they are doing pace wise, short or extra 50.

Base/100 300 10 sec 300 10 sec 300 10 sec 300 10 sec 300 10 300 10 sec 300 1:25 4:15 4:25 8:40 8:50 13:05 13:15 17:30 17:40 21:55 22:05 26:20 26:30 30:45 1:30 4:30 4:40 9:10 9:20 13:50 14:00 18:30 18:40 23:10 23:20 28:00 28:10 32:40 1:35 4:45 4:55 9:40 9:50 14:35 14:45 19:30 19:40 24:25 24:35 29:20 29:30 34:10 1:40 5:00 5:10 10:10 10:20 15:20 15:30 20:30 20:40 25:40 25:50 30:50 31:00 36:00 1:45 5:15 5:25 10:40 10:50 16:05 16:15 20:30 20:40 25:55 26:05 30:20 30:30 35:45 1:50 5:30 5:40 11:10 11:20 16:50 17:00 22:30 22:40 28:10 28:20 33:50 34:00 39:30 1:55 5:45 5:55 11:40 11:50 17:35 17:45 23:30 23:40 29:25 29:35 35:20 35:30 41:15

100 EZ
Various totals

December 23, 2015  Wednesday
300S 200K 300P
2 x 100 scull  #1 Ft/Mid/Rear/Swim  #2 Choice scull
2(25 build on 30 + 50 Perfect tech En2 + 75 EMF x 25 on 1:15)
10 x 25 on 45 15 yds BLAST/10 yds EZ  #5 and #10 no breath
10 x 25 on 1 w fins SPRINT #5 and #10 no breath
100-200-300-200-100 Swim En1 200's no free (Breast Pull on 1 of them)
2700

December 24, 2015 Thursday

300 S 200 K 100 Dr 200 IM K/D 100 P 50 Specialty Dr
5(4 x 50) on 1
Odd sets - Free  1-3 build #4 Sprint
Even sets - Stroke  1 Min rest between sets
25 EZ/25 EZ K
5 x 100 K w fins (4 w/o fins) R:20
S or P 5 x 200/250) on 3:20/3:40/4  Rest 20 Odd 250s no breath between flags, Even 250s breath 2,3,4,5,6 x 50
3750
December 26, 2015 Saturday
300 S/300 P +600(100 RIMD + 100 Specialty Swim)
3(4 x 25) on 40  1. Drill  2.  Build  3. 1/2 Blast  4. Sprint
Rd 1 = Free  Rd 2 = Stroke  Rd 3 = Choice
K 4 x 150 Free  50 Right side/50 Left side/50 Ft or Bk OR
k 7 x 125 w fins R:20  at least 2 on back
100 CU + 100 arm down + 100 X backs
6/7/8 x 100 on 1:35/1:45/1:55/2  En2
100 EZ + 200 Drill
Free
400 S(hypo 4 1st 100, 5 2nd, 6 on 3rd 100
200 K
200 P
200 Dr
OR
Fly
200 100 Right arm only/100 Left arm only
150 3 R/3 L/3 Whole
100 3 R/3 L/3 Whole
50 3 R/3 L/3 Whole
6 x 25 on 1 Fly FAST
500 EZ even 100s extra glide

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