Sunday, December 27, 2015

Workouts for week 16, December 28, 30, 2015, January 1, 2, 2016

December 28, 2015,  Monday

200 S, 100 K
200 P, 100 K
200 Arm down, 100 K
200 Swim
6 x 150 (50 Drill + 100 perfect technique- body position, streamline, pull)
#1 Catchup  #2 3 pt drill  #3 scull  #4 fist w/fins #5 weak arm  #6 Catchup
on 100 technique - on even lengths, do a somersault in midpool
4 x 150 or 200 on 3/3:15/3:30 EN2 R:15
200 EZ K w fins
3000

December 30, 2015,  Wednesday

300 Free
150 K Free w/fins/150 fly kick on back or ft
300 Reverse IM DKS x 25
8 x 150 Odd mid 50 stroke, evens - Free - EMF x 50
8 x 75 K w fins 1-4 IM no breast, 5-8 Stroke  Breast do 50s
2(100 medium, 75 Fast, 50 Med, 25 Fast) R:15 Round 1 stroke, no free, Round 2 free
100 EZ
3100

January 1, 2016, Friday

400 Fr 300 K 200 P 100 Dr
2 x 100 50 10 K on side, then 1 stroke, 50 Swim hypo 5
2 x 75 (50 CU/25 build) on 1:30
2 x 25 12 1/2 blast/12 1/2 EZ
3/4 x 100 on 2:30 FAST  + 100 EZ on 2
4 x 50 on 1:30 FAST + 2 x 100 EZ on 2
With Fins
4 x 75 on 2 FAST + 2 x 100 EZ on 2
4 x 25 on 1 FAST + 2 x 100 EZ on 2
3100

January 2, 2016  Saturday

400 S + 400 IM K/D x 25
8 x 25 K 2 of each stroke
4(2 x 25) on 45 2 each stroke, #1 build  #2 strong Pace
8 x 100 2 IM, 2 Bk, 2 Br, 2 Fr
800 (400 IM SFrDrFr + 2 x 200 #1 IM D/S #2 Free strong K
8 x 100 on 1:35/1:45/1:55 EN2
800 S or P Desc x 200
100 EZ
4500

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