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

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

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 

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