Sunday, November 29, 2015

Workouts for Week 12, November 30, December 2, 4, 5

November 30, 2015, Monday

200 S/200 K/200 P

Working on low breath
4 x 25 on 35 Free (Keeping 1 google in water during breath, top of head down)
2 x 200 w/fins alternate 25 dolphin K on back, 25 Free w 1 google in water, each swim length faster then previous, keeping google in water.
(1100)

EVF set
4 x 25 Pull 1/2 length left arm only, 1/2 length right arm only, working on keeping elbow stationary, dropping hand to vertical SLOW!!!!
2 X 200 P, focus on EVF, desc
(1600)
6/7/8 x 125 on 1:50/2:05/(7)/2:20(6)  En2 (80%+)
(2600)
4 x 75 on 1:10/1:20/1:30  En2 
2900
100 EZ
3000

December 2, 2015, Wednesday

300 S 300 RIMD(Rev IM D-KDS x 25)
4 x 50 on 1 Desc,
4 x 50 on 1 Build
8 x 100 on 1:45/2
  25 Fast/75 EZ
  50 Fast/50 EZ
  75 Fast/25 EZ
  100 Fast/100 EZ
  75 Fast/25 EZ
  50 Fast/50 EZ
  25 Fast/75 EZ
200 Exaggerate Glide 2 sec
2(6 x 75) last 50 6-beat overkick (concentrate on fast kicking last 50, no breathing from flags to the wall)
100 EZ Catchup
3000

December 4, 2015, Friday

400 S/400 IM K/D x 25
3 x 100 Desc free
4 x 50 IM order K/D x 25
4 x 50 on 1 Build Free
4 x 50 IM order S/D x 25
4 x 25 + 100 IM Pentathlon

December 5, 2015, Saturday

200 SKPD
4 x 100 K with Fins on 1:45
300 P Hypo 2/3
200 P Hypo 4/5
100 P Hypo 6/7
200 IM Dr/Fr x 25
8 x 50 on 1 Desc 1-4, 5-8
6/7/8 x 100 on 1:35/1:45/1:55  6-beat overkick last 50  En1
8 x 50 on 1 6 dolphin kick off walls
100 EZ
3700


Workouts for Week 11, November 27, 28 (Remaining)

November 27, 2015  Friday

Circuit - 10 Min per Lane
Lane 1 Turns - Flip/ Open/ Transition
Lane 2 9 x 50 w/fins - Fly- Fly/Back, Fr, Bk, Bk/Br, Fr, Br, Br/Fr, Free
Lane 3 500 Hypo 5 ) (1 breath every 5 strokes)
Lane 4 4/5/6 x 100 En2 20 Sec rest
Lane 5 50 EZ + 8 x 50 K w fins 
Lane 6 Parachute

November 28, 2015  Saturday
300 Swim, 200 Dr, 100 Rev IM Dr
300 P, 200 IM K, 100 Scull
6 x 75 25 K, 10 Vertical Kick in deep end, 50 Fast  
     w/fins - elbows or more out of water
     wo/fins - forearms out
300 En1/Build 25/25, 50/50, 75/75
3 x 100 Stroke Dr/Swim Free x 25  Main Stroke R:15
600 Steady/Smooth/En1
4 x 50 on 1 Build to turn  
3 x 100 Stroke Swim/Stroke Drill x 25 R:20
2 x 400 Neg Split
4 x 50 on 1 Build to turn
3 x 100 Stroke R:20
3 x 200 Desc on 3:15/3:30/3:45
100 EZ 5350

Sunday, November 22, 2015

Workouts for Week 11, November 23, 25 (partial)

November 23, 2015, Monday
200 S, K, X-Backs, P
4 x 125 (25 EZ/50 Drill/50 Build)
100 on 1:35/1:45/1:55
1 x 100 (mid 50 build to Fast) same interval
200 on 3:10/3:30/3:50   En2
2 x 100 (mid 50 build to Fast) same interval 
250/300 on 4:45/5:15     En2
3 x 100 (mid 50 build to Fast) same interval
150/200 on 3:10/3:30     En2
2 x 100 (mid 50 build to Fast) same interval
100 on 1:35/1:45/1:55   En2
1 x 100 (mid 50 build to Fast
200 EZ
3300

November 25, 2015, Wednesday 
200 S
100 K
200 Dr
100 K
200 P
300 w/snorkel Scull/Swim x 25  Front scull/Swim/Mid-scull/Swim/Rear scull/Swim x 2
2 x 50 on 50 Build 
4 x 25 on 40 odds 12 1/2 Blast, Evens Build 
4(4 x 25)   ALL FAST, BEST STROKE
    4 on 2:00
    4 on 1:30
    4 on 1:00
    4 on 30 
300 EZ w/snorkel, perfect technique  (head down, smooth hand entry, no bubbles, hips rotate with shoulders
2250

Friday, November 13, 2015

Workouts for week 10, November 16, 18, 20, 21

November 16, 2015  Monday

300 S, 200 K, 300 P
4 x 50 on 1 Drill/Swim x 25  #1 Catch-up #2 Fist  #3 Arm Down  #4 x-backs
4 x 50 on 1 Build and Desc
3(3 x 150)  1 min rest between sets, 
    on 1st rnd on 2:30/2nd rnd on 2:25/3rd rnd on 2:20 OR  
    on 1st rnd on 2:40/2nd rnd on 2:35/3rd rnd (2 x 150) on 2:30 + 50 on 40 OR  
    on 1st rnd on 3:00/2nd rnd on 2:55/3rd rnd (2 x 150) on 2:20            
100 EZ
300 (100 Free/50 Dr/50 P/100 K no board)

November 18, 2015  Wednesday

400 S, 200 IM K/D x 25, 200 P
8 x 25 on 45  Odds-IM order, Evens-Free build
4 x 200 each stroke IM order (50 Dr/50 S/50 K/50 S)
    Fly drills - Rt only, Lt only work on timing, kick hands in, kick hands out
    Back - Rt only, Lt only -work rotation on BOTH shoulders - initiate recovery with shoulder first
    Breast - 1P3K, Dolphin K
600 P Breath 2,3,4,5 x 50
4(4 x 25) on 45  1 set each stroke or all main stroke (free ok)
    Drill/Build/1/2 Blast/Sprint within each set
100 EZ

November 20, 2015  Friday (from Tom Belin)

300 S
3(2 x 50) 
    1st set - 25 Good body position, pull hands down, keeping elbows up/25 Swim
    2nd set - 25 K on left side/25 swim
    3rd set - 25 K on right side/25 Swim
3(7 x 100)
  Rd 1
    #1 and 2 - 25  6 K stroke and roll/75 work streamline off wall
    #3-6 - 50 Breath every 3, 50 choice Desc 3-6
    #7 Kick
  Rd 2 
    #1-2 - 25 Fist/75 Max DPS (count strokes x 25) exaggerate glide
    #3-6 - Desc 3-6, maintain stroke count on last 25
    #7 - Kick
  Rd 3
    #1-2 - 25 streamline, Breakout with 2 fast strokes then EZ rest of way/75 Free
    #3-6 Focus on stroke kick while swimming
    #7 Kick
100 EZ
3150

November 21, 2015  Saturday

400 Free, 200 K, 200 Drill(50 catch up/50 Fist x 2)
2 x (300 P + 200 IM K/D + 2 x 25 Sprint on 35 + 50 EZ)
8 x 25 Butterfly Breakdown
Stroke
400 IM  Drill/Free x 25
4 x 25 Fly on 45 + 100 IM on 2 + 200 S or P
4 x 50 Back on 1:05 + 2 x 100 IM on 2 + 300 S or P (mid 100 weak arm)
4 x 75 Breast on 1:25 + 3 x 100 IM on 2 + 400 S (mid 200 3-2-1-0 x 50)

Distance
500 P Breath 5, no breathing between flags and wall
4 x 25 on 30/35/40  En3 + 100 Free on 1:30/1:40/1;50 En2 + 200 S or P En1
4 x 50 on 50/55/1 En3 + 2 x 100 on 1:30/1:40/1:50 En2 + 300 (mid 100 weak arm)
4 x 75 on 1:10/1:15/1:20 + 3 x 100 on 1:30/1:40/1:50 En2 + 400 (mid 200 3-2-1-0)
5000 




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