Sunday, December 25, 2016

Workouts for week 16, December 26, 28, 30, 31, 2016

12/26/16  Monday

10 min mix Warmup
2 times thru
2 x 100 50 Dr/50 K
2 x 50 build on 1
1100

2 x 400  on 6/6:30 rest 30
4 x 100 on 1:30/40 (20 sec rest)
2 x 300 on 4:30/5/5:30
3 x 100 on 1:30/1:40 (20 sec rest)
2200

4 x 25 on 35 Build
2 x 100 on 1:30/40/50  EN3  90%  20 sec rest
4 x 50 Desc on 1
2 x 100 25 Free/50 MS/25 Free
2900

400 S or P EN1

12/28/16  Wednesday

10 Min Mix Warmup
4 x 125 (75 Free/50 Main Stroke Drill)    1000
2(4 x 25) on 40 1st set build, 2nd set Desc    1200

Dist
10 x 150 on 2:15/2:30    
1-6 EN1
7-10 EN2
2700

4 x 50 w fins
1)  K on 1
2)  K on 55
3)  S on 50
4)  S on 45
2900

200 EZ
3100

Others
1 x 75 K or D on 1:15
2 x 50 K or D on 1
3 x 25 K or D on 40
1450

2 x thru
1 x 100 on 1:20
2 x 75 on 1:05
3 x 50 on 50
4 x 24 on 35
2450

200 EZ

12/30/16 Friday

10  Min Mix WU  500
2(4 x 100) Rd 1 25 Free/50 no Free/25 Free,  Rd 2 IM  #1 & 2 Dr  1300
3 x 25 on 40 choice    1375
3 x 50 on 1:10 steamline Kick Build  1525
3 x 75 Mid 25 streamline K Fast, 1st and 3rd Swim DPS  1750
3 x 100 w/fins 25 fly/25 Free on 1:45 Fast    2050
3 x 75 Mid 25 Kick on side FAST, face down, 1st and 3rd Free DPS  2275
3 x 100 25 Bk/25 Free on 1:45 Fast   2575
3 x 75 Mid 25 streamline Kick on bk FAST, 1st and 3rd Free DPS    2800
3 x 100 25 Br/25 Fr FAST on 2   3100
(if more time, then...)
3 x 75 Mid 25 K FAST, 1st and 3rd DPS Free
3 x 50 Streamline Kick on back ALL Out on 1:10
3 x 25 Kick streamline AS far as Possible underwater streamline w fins
300 Swim Long gliding stroke with paddles and snorkel

12/31/16  Sat

10 Min Mix WU
400 IM Dr/Fr x 25    900
4 x 50 on 1:10  25 Cross-backs/25 fist   1100

Dist
1000 S + 600 S EN2+ rest 45 sec between  2700
4 x 200 on 3:10  EN3  6 beat overkick last 50   3500

Mid
4 x thru
4 x 25 Stroke Dr on 35
4 x 75 Pull on 1:15
Sets 2 and 4 - 75's Main stroke

4 x 25 on 50 Breast Pull
4 x 50 on 1 Free Swim
4 x 25 on 50 Fly Pull
4 x 100 on 1:50 Swim
4 x 25 on 40 BK Odd - streamline UWDK to half pool, Even - 1/2 spin drill, 1/2 long EZ Back
4 x 150 Odds Free S or P, Evens SKD x 50







Monday, December 19, 2016

Workouts for Week 12, December 19, 21, 23, 24, 2016

12/19/16  Monday

10 Min Mix Warm-up
2 x 100 scull - Front/Mid/Rear/Swim
4 x 75 Drill/kick/Swim  - Kick on side, Swims are build
2 x 150 on 2:40/2:45/2:50
2 x 150 on 2:35/2:40/2:45
2 x 150 on 2:30/2:35/2:40
All EN2 
100 EZ
3 times thru
2 x 75 on 1:15
2 x 25 on 35
Rd 1 75's are P
          25 Sprint K
Rd 2 75 are breath 3,5,7 x 25
          25's All Out Swim
Rd 3 Hard/FAST
         25's EZ
100 EZ
2700 

12/21/16  Wednesday

10 Min Mix Warm-up    500
300 Rev IM D/K/S x 25   800
3(4 x 25) on 40  Rd 1 IM  Rd 2 Main Stroke Desc  Rd 3 Choice  1100
10 x 50 on 1  Odds - Hypo 5/7 x 25,  Evens Kick on side  1600
Dist
2 x 400 2nd 200 FAST on 6/6:30
2 x 300 Hypo 3/5 x 50 on 4:30/5 (RI:20 sec)
3000

Mid
2 x thru
2 x 50 on 50 FAST
2 x 100 on 1;40 Fr/Bk/Br/Fr
2 x 150 on 2:30  50 Main stroke/50 Free/50 Main stroke
2800

12/23/16  Friday

10 Min Mix Warmup
300 50 extra glide/25 Backstroke with exaggerated rotation  800
8 x 50 Mid to Mid Odds Free, Evens Back   1200
     work on streamline off walls and 4 underwater Dolphin Kicks
8 x 50 on 1 w/fins on 1 3 underwater dolphin Kicks (UWDK) then fly, drop down push off on back 3 UWDK then back, kick through rotation   1600

3 times thru
100 IM on 2:10/2:20
2 x 25 Free DPS count strokes on 40
2050

3 x 100 All Out on 1:45/2   2350
4 x 25 on 40 DPS, steady kick  2450
3 x 50 on 1 All Out   2600
4 x 25 on 40 DPS, steady Kick   2700
4 x 25 on 40 All Out   2800
200 EZ
3000

12/24/16  Saturday

10 Min Mix Warm-up  500
200 (50 Catchup/50 crossbacks)  700
2 x 50 K build  800
100 MS Build  900

Other
3 x thru
200 on 3/3:15
2 x 150 on 2:30/2:45/3
2 x 100 on 1:40/1:50
200's Back
150 50 MS/50 Fr/50 MS
100 Free
Desc sets 1-3
Last set EN2
3000

10 x 50 on 1:15  Odds MS FAST, Evens - Free EN1   3500
400 S or P   3900

Dist
8 x 100 on 1:40/50/2  Odds Fast,  Evens Back or IM  1700
800 Neg split  2500

2 times thru
200 on 3/3:10 EN1
400 on 6/6:30 EN2
2 x 100 on 1:45 EN3 

Sprint
12 x 25 on 45 every 3rd Fly   1200
2 x 200 10 Sec Rest  EN1    1600
10 x 25 on 45 every 3rd FAST!  1850
2 x 200 10 sec rest EN1  2250
8 x 25 on 45 12 1/2 Blast/12 1/2 EZ  Odds choice  2450

8 x 25 w fins on 45  All Out, no breath last 121/2 2650
400 P EN1 EZ
3050









Sunday, December 11, 2016

Workouts for Week 11, December 12, 14, 16, 17, 2016

12/12/16  Monday

10 min Mix warm up
400 K/S x 50            1000
4 x 100 50 K/50 K no board   1400
4 x 50 build on 1   1600

12 x 25 w fins odds swim/evens kick no board on side   1900
4 x 125 P on 1:40/50/2:00    2400
4(3 x 25) 3 fly/3 bk/3 br/3 fr w/fins on 2700  
 4 x 100 S or P Cool En1
3100

12/14/16  Wednesday

10 Min  Mix warm up
200 free          800
200 2 strokes back/3 strokes free          1000
200 back     1200

2 x 25 streamline kick on back on 45    1250
2 x 25 opposite arm, tip and reach, hold and balance on side, then switch-tip is drop shoulder and glide  1300
2 x 25 reach and glide - hold then complete 3 kicks and hold top leg forward, then 3 kicks, other side, top legs forward.
2 x 25 add 2 transitional kicks (5 kicks per rotation) on 45    1400
4 x 50 on 1:15 backstroke golf keep 3 button pop (pinky, hips, toe)  1600
3(3 x 50) on 1:10 desc 1-3  2050

2 x 50 25 back/25 free on 1:10  2150
2 x 75 50 back/25 breast on 1:30  2300
2 x 100 IM on 2:15  2500
4(3 x 25) on 40 IM order fly, back, breast  2800
4 x 100 free on 1:30/40/50  3200

12/16/16 Friday

10 min mix Warm up     600
600 every 3rd length reverse IM order - 75 free/50 free-25 br/50 fr-25 bk/50 fr-25 fly x 2  1200
3(5 x 50) on 1 25 fast/25 EZ, 25 EZ/25 Fast, 50 build, 50 EZ, 50 Fast   1950
6 x 100 on 2 all out for time   2550
3 x 50 stroke - no free, Desc 1-3   2700

2 x 75 Fast on 1:75 stroke  2950
2 x 50 Fast on 1 stroke  3050
6 x 25 Fast on 40 stroke  3200
50 EZ Free on 1:30 3250

12/17/16  Saturday

10 Minute mix WU
200 IM Drill
4 x 50 Build on 1

hru4 x 100 breath 6/4 x 50
8 x 50 on 55 fast 
3 x 100 IM on 1:50/2
6 x 50 fast on 55

 Dist
3(3 x 300) on 4:30/5/5:30 Decs 1-3

Mid
4 x thru
50 Fast on 1
50 K fast on 1:15
100 Choice on 1:30
100 No Free on 1:40
IM - Do IM order
Bk - all
Fly - Even sets

Sprint
3 x thru
3 x 50 EN3 on 55
25 no breath
50 EZ

4 x 300 EN1
200 EZ

2( 6 x 25) on 25 fins and paddles




Workouts for Week 11, December 12, 14, 16, 17, 2016

12/12/16  Monday

10 min Mix warm up
400 K/S x 50            1000
4 x 100 50 K/50 K no board   1400
4 x 50 build on 1   1600

12 x 25 w fins odds swim/evens kick no board on side   1900
4 x 125 P on 1:40/50/2:00    2400
4(3 x 25) 3 fly/3 bk/3 br/3 fr w/fins on 2700  
 4 x 100 S or P Cool En1
3100

12/14/16  Wednesday

10 Min  Mix warm up
200 free          800
200 2 strokes back/3 strokes free          1000
200 back     1200

2 x 25 streamline kick on back on 45    1250
2 x 25 opposite arm, tip and reach, hold and balance on side, then switch-tip is drop shoulder and glide  1300
2 x 25 reach and glide - hold then complete 3 kicks and hold top leg forward, then 3 kicks, other side, top legs forward.
2 x 25 add 2 transitional kicks (5 kicks per rotation) on 45    1400
4 x 50 on 1:15 backstroke golf keep 3 button pop (pinky, hips, toe)  1600
3(3 x 50) on 1:10 desc 1-3  2050

2 x 50 25 back/25 free on 1:10  2150
2 x 75 50 back/25 breast on 1:30  2300
2 x 100 IM on 2:15  2500
4(3 x 25) on 40 IM order fly, back, breast  2800
4 x 100 free on 1:30/40/50  3200

12/16/16 Friday

10 min mix Warm up     600
600 every 3rd length reverse IM order - 75 free/50 free-25 br/50 fr-25 bk/50 fr-25 fly x 2  1200
3(5 x 50) on 1 25 fast/25 EZ, 25 EZ/25 Fast, 50 build, 50 EZ, 50 Fast   1950
6 x 100 on 2 all out for time   2550
3 x 50 stroke - no free, Desc 1-3   2700

2 x 75 Fast on 1:75 stroke  2950
2 x 50 Fast on 1 stroke  3050
6 x 25 Fast on 40 stroke  3200
50 EZ Free on 1:30 3250

12/17/16  Saturday

10

Sunday, December 4, 2016

Workouts for Week 10, December 5, 7, 9, 10, 2016

12/05/16  Monday

10 Min Mix warm-up  600
200 "ice skating" - an extra gliding smooth stroke(leave leading hand out front for approximately 1-2 seconds.
with snorkel if use one
800

2(4 x 50) w/fins on 1  
1st set - drill - 25 fly/25 Back - 2 + underwater dolphin Kicks off both walls, perfect technique
2nd set - swim - 25 Fly/25 Back -  with 2 + underwater dolphin kicks off both walls
1200

4 x 100 Free on 1:45/2 EN2  1600
6 x 25 on 40 DPS w/6 beat overkick  1750
4 x 50 on 1 EN2  1950
6 x 25 on 40 DPS w/6 beat overkick  2100
4 x 25 on 40 All Out  2200
4 x 25 on 40 DPS w/ 6 beat overkick  2300
4 x 100 on 2 ALL OUT  2700
200 EN1 S or P
2700

12/07/16  Wednesday (Infamy Day)

10 Min Mix Warmup   600
2(4 x 25) IM order on 40   800
     1st set drill
     2nd set Build
300 (50 free/25 stroke IM order)  1100
3(5 x 50) on 1  25 Fast/25 EZ, 25 EZ/25 Fast, Build, EZ, All out  1850
6 x 100 on 2 For time.  Record, Best Possible Average    2450

4 x 100 on 1:50/2 Odds - Catch-up, Evens - Cross-backs
2850

12/09/16  Friday

10 Min Mix Warm-up  600
2 x 100 scull - Ft/Mid/Rear/Swim  800
2(4 x 50) on 1 1st set Desc to Sprint, 2nd set Build to Sprint  1200
8 x 50 on 50 FAST  1600
200 DPS on 3:15 breath 3/5 x 25  1800
6 x 75 on 1:15 FAST 2250
200 DPS on 3:15 breath 3/5 x 25  2450
4 x 100 on 1:30  FAST  2850
150 SKD x 50
3000

12/10/16  Saturday

10 Min Mix Warm-up  600
4 x 100 SKPS    1000
6 x 50 drill - R:10 Catch-up, arm down on breathing side, weak arm - fist with non-breathing arm, 6 k on each side then switch, cross backs, scull choice  1300
Dist
5 x 200 EN1+ Desc to EN2 3/3:15/3:30  2300
4 x 100 Swim on 1:30/40/50   2700
200 K main stroke  2900
2 x 100 Swim on 1:30/40/50   3100
4 x 50 Kick on 1/1:10  3300
200 EZ

Sprint
3 x 200 on 3/3:15/3:30
4 x 100 on 1:30/40/50
4 x 50 on 45/50

8 x 50 K on 1:10  Odds - fast

10 x 50 on 1  25 EZ/25 Fast

300 P EZ  



 
 

Monday, November 28, 2016

Workouts for week 9, November 28, 30, December 2, 3, 2016

11/28/16  Mon

10 min mix Warmup    600
3 x 50 scull Front scull/mid scull/rear scull
3 x 50 on 1 build   900
4 x 25 on 40  odd - 1/2 Blast/1/2 EZ  Even - Sprint    1000
5 x 100 on 1:40/1:50/2   1500
75 EZ/25 Fast
50 EZ/50 Fast
25 EZ/75 Fast
100 EZ
100 Fast    2000
50 EZ
2 x 25 Kick on side, fins ok, face down while kicking, rotate head to breath, right side on way down, left side on way back
2 x 25 2 breath switch - breath, breath, rotate to other side
2 x 25 2 count   2200
3 x 50 Golf on 1:10
3 x 50 Sprint   2500
100 EZ   2600

11/30/16  Wed

10 Min Mix Warm-up       600
300 IM Reverse 25 K, 25 Dr, 25 Swim    900
Backstroke Progression
2 x 25 Streamline K on back on 45    950
2 x 25 Kick on side, face up, chin on shoulder, switch sides on 2nd 25   1000
2 x 25 6 kick switch, keep kicking through rotation, use body to rotate    1050
2 x 25 strong kick, gliding arm stroke (waltzing)    1100
2 x 25 bounce hands out of water at finish    1150
4 x 50 Golf Back on 1:10    1350
6 x 50 Backstroke FAST on 1:05    1650

5 x 25 on 35 3 Underwater dolphin K then fly    1775
5 x 25 on 35 3 Underwater dolphin ks then back  1900
5 x 50 on 1:10 25 Fly(1-3 UWDK), 25 Back (1-3 UWDK)   2150
5 x 50 on 1:10 25 Back (1-3 UWDK), 25 Free (1-3 UWDK) 2400

2 x 75 on 1:10 FAST   2550
3 x 50 Desc 1-3 on 1   2700
2 x 75 on 1:15 FAST   2850
3 x 50 Desc 1-3 on 1   3000

12/02/16  Fri

10 Min Mix Warm-up   600
5 x 100 50 Dr/50 Swim    1100
10 x 50 on 1 25 breast/25 Free   1600
8 x 25 Breaststroke speed Drill - head up, breaststroke arms/flutter kick   1800
4 x 100 Breast on 2:10 4 regular strokes/4 strokes w dolphin kick   2200
3 x 100 Back on 2 Keep head still, bring shoulders to chin, bounce hands out of water   2500
2 x 200 Free paddles only on 3   2900
100 EZ 3000

12/03/16  Sat

10 min Mix Warm up
300 Swim
150 K
2 x 75 P

600 w fins  100 K/100 S
2 x 300 P every 4th length FAST
2 x 200 K EN2
2 x 200 Swim every 4th length fast

Dist
2 x 500 S or P on 6:40?
8 x 25 on 30 Hold 500 pace
100 choice

2 time thru 
3 x 50 MS on 55
3 x 25 Free on 40 1 or 2 breaths only

Mid
4 x 200 on 2:50/3
2 x 100 IM no fly - Free/Bk/Br/Fr 
2 x 25 all out on 50

2 times thru
3 x 50 MS on 55
3 x 25 Free on 40  1 or 2 breaths only

Monday, November 21, 2016

Workouts for week 8, November 23, 25, 26, 2016 (part 2)

11/23/16  Wednesday

10 min Warm-up Mix
10 x 50 w fins
     1-5 Odd lengths Free Catch-up, even lengths Back exaggerating rotation
     6-10 Odd lengths Breast Pull w/ dolphin K, even lengths Fly K arms at side - 1 length different side
2 x 200 K  #1 Choice, #2 IM 
10 x 25 on 1:30 2 turn 25s, 2 each stroke, #9 & 10 Choice
10 x 100 on 1:50/2/2:10/2:20
    1-3 Free    4-6 Back    7-8 Breast     9-10 Fly w fins 25 r only, 25 left only, 50 swim (1 K in front/1 big K in back)
200 EZ

11/25/16  Friday

10 Minute Mix warm-up
12 x 100 on 2  (4 free on 1:40/1:50 1 Fly/Back Drill x 50 on 1:50 1 Breast/Fr on 1:50) x 2
8 x 50 K no board 2 free/2 choice x 2 R:10 sec
600 S or P Hypo 4 or 5
4 x 100 Free P on 1:35/1:45/1:55 EN2  3200
below if time
300 IM SKD x 25
8 x 50 K no board MS fins ok
3 x 200 on 3:10/3:20/3:30 EN3 (90%)
4 x 100 P Free on 1:35/1:45/1:55
4 x 100 for time

11/26/16  Saturday

10 Min Mix Warm-up
10 x 50 25 Dr/25 Swim
7 x 100 K  2 free w board, 2 back streamline K, 2 choice K, 1 75 build, 25 Sprint K Choice
Locomotor
25 EZ/25 Fast
50 EZ/50 Fast
75 EZ/75 Fast
100 EZ/100 Fast
100 EZ/100 Fast
75 EZ/75 Fast
50 EZ/50 Fast
25 EZ/25 Fast
2700
200 EZ/Dr x 50
3 x 600 #1 Hypo 3, #2 Hypo 5, #3 Hypo 7
4700
or 
10 x 75 on 1:30 rotating 100 IM  Fly/Bk/Br, Bk/Br/Fr, Br/Fr/Fly, Fr/Fly/Bk, or alternating IM on Odds, Free on even
3650

Sunday, November 20, 2016

Workouts for Week 8, November 21, 2016

11/21/16  Monday

10 Min Mix Warm-up
100 S/100 K/100 Dr
3(4 x 25) on 40  IM Order Rnd 1 Drill  Rnd 2 Build, Rnd 3 Sprint
9 x 100 
    3 on 2
    3 on 1:50
    3 on 1:40 
or 
    3 on 1:50
    3 on 1:40
    3 on 1:30
150 EZ
3 x 200 2 free/1 choice
    2 free on 3:30/3:20/3:10
    1 choice on 3:40/3:30/3:20
150 EZ
3000


Sunday, November 13, 2016

Workouts for week 7, November 14, 16, 18, 19, 2016

11/14/16  Mon

10 Min Warm-up mix (SKP+)
3 x 100 desc on 1:40/50/2:00
2(3 x 50) on 1  1st set build, 2nd set 12 1/2 Blast, 12 1/2 EZ x 2
4/5 x 300 on 4: 45/5/5: 30/5: 45 + EN2
Interval=repeat per 100 + rest = time for 4 x 300/5 x 300
     4:45=1:30/100 + 15 sec rest
     5:00=1:35/100 + 15 sec rest  20/25
     5:15=1:40/100 + 15 sec rest  21/25:15
     5:30=1:45/100 + 15 sec rest  22/27:30
cool down
2700 + cool down

11/16/16  Wed

10 Min warm-up Mix
4 x 50 golf on 1:10 (add stroke count and time) lowest possible # wins)
4 x 50 build on 1
6 x thru the following  (set are fly/free/back/free/br/free)
     4 x 25 K on 45 no fins
     2 x 25 S on 40 All Out!  same stroke as set
     1 x 50 EZ on 1:30
3 x 100 on 2 all out 
2 x 50 catch up/arm down
2600

11/18/16  Fri

10 Min Mix Warm-up
4 x 25 Free K 
6 x 50 on 1:10 25 Streamline k/ alt 25 Back-25 Fr
2 times thru the following
3 x 100 on 1:30/40/50 All Out
EZ 100 at 2:30

3 x 25 on 40 Fly or Br
3 x 75 on 1:15 Free
3 x 50 on 1:10/1:15 Br or 25 fly/25 Bk
3 x 100 Free on 1:45 Desc
3 x 75 on 1:30 Bk or Br 
25 EZ
2 x 50 on 1 all out
100 EZ

11/19/16  Sat

1)  10 Min Warm-up mix
4 x 100 50K/50 Dr RI: 10
4 x 50 build on 1

Free
2)  7 x 100 w/fins 50 Catch-up/50 arm down  on breathing side on 1:45
      6 x 50 w/fins Fist on 1:15

Stroke
2)   10 x 100 w/fins
        Fly - 3 R only/3 left only
        Bk - 3 Right arms/3 left arms
        Br - Breast arms - alternate 25 flutter/25 dolphin
        Fr - 50 Catch-up/50 Cross-backs

Others
3)   2 sets of  the following
2 x 250 hypo 3/5 x 50  R:14
8 x 25 on 40 choice EN2
100 Back or Free
400 S or P EN1

Distance
2 x 800 R:45
1200 S or P EN1



Saturday, November 5, 2016

Workouts for Week 6, November 7, 9, 11, 12, 2016

1107/16  Mon

10 Min mix warmup
200 Rev IM Drill
6 x 50 on 1 build
8 x 50 on 1 w/fins  odds - stroke, evens - free
4 x 100 on 1:40/50/2:00  EN2
6 x 50 on 1:10 6-beat Overkick Swim
3 x 100 on 1:40/50/2:00  EN2
4 x 50 on 50
2 x 100 on 1:40/50/2:00
2 x 50 on 45 or cooldown
3000

11/09/16  Wed

10 Min Mix warmup choice
3 x 100 stroke drill
4(2 x 50) #1 Dr #2 Build IM order by set
3 x 300 K/S x 50 100 Main stroke/100 Free/100 MS
2 x 200 Free w/fins and Paddles 
4 x 50 on 1 Dr/S EZ
2800

11/11/16  Fri

10 Min mix warmup
4 x 24 K on 45
8 x 50 odds scull, evens build free

4 x 75 desc on 1:15
4 x 50 desc on 1
4 x 25 desc on 40

50 fast on 1:30 FAST
100 on 2:30 EZ
4 x 25 on 50 FAST
100 EZ on 2;30
50 FAST on 1:30
100 EZ on 3:30 

2 x 50 technique w/ paddles on 1
2 x 75 K on 1:30
2 x 25 streamline K w 3 fast Underwater dolphin Kicks
200 EZ


Friday, November 4, 2016

Workout for week 5 (Part 4), November 5th, 2016

11/5/16  Saturday

10 min mix warmup
4 x 300 (100 Dr/100 K/100 S) Rev IM order
8 x 25 on 45 K 2 each stroke #1 build, #2 Sprint
8 x 25 on 40 S 2 each stroke #1 Drill, #2 Swim

Other/Stroke
8 x 100 2 each stroke IM order #1 drill, #2 swim
400 IM S/Fr x 25 + 2 x 200 IM #1 Dr, #2 swim
8 x 100 Free EN1 R:20-30

Dist/Free
4 x 150 KDS x 50
400-300-200-100 Pick a distance for a stroke pull
400 EN1
2 x 400 #1 EN2 - tolerable and hard, #2 Hard and unforgettable.  EN2+
4 x 50 EZ cool

Thursday, November 3, 2016

Workouts for Week 5, (Part 3) Friday, November 4, 2016

11/04/16  Friday

10 min warm-up mix choice
100 bk/100 br/ 100 K/ 100 scull  1000
2 x 300 Swim Last 100 build R:20   1600
8 x 50 on 1 EN3  2000   90% effort
50 EZ  2050
2 x 200 Swim last 50 build  2450
4 x 100 EN3 on 1:30/40/50/2:00  2850 
50 EZ
2900

30    28.5
40    27
50    25.5
60    24




Tuesday, November 1, 2016

Workouts for Week 5 (part 2), Wednesday, November 2, 2016

11/02/16 Wednesday

10 min Mix warm-up  600
300 IM KDS x 25     900
2(4 x 25) on 40 w/fins    1100
    1st set build, 2nd set Sprint

3 times thru                  1550
4 x 25 on 40 Swim ALL OUT w/fins
50 K on side or streamline kick on back on 1:20
     1st set Fly w/ dolphin kick on back, streamline
     2nd set Back - 50 K as w/Fly Kick on Back (FKOB) or Back Kick streamline
     3rd set free - 50 K fly kick on back or back kick

3 times thru
2 x 75 Kick on 1:30 on side
2 x 50 on 1:20 cross legs (dig, drop head agressively, Power Pull)
2 x 25 on 40 6 beat kick, All Out!
2450

400 S or P EN1 Long and EZ, Gliding stroke!!!!
2850


Sunday, October 30, 2016

Workout for October 31, 2016

10/31/16  Monday

10 Min warm-up Mix 
200 Kick superman, snorkel if have
6 x 50 K on 1:10  desc 1-3, 4-6
100 catch-up, 100 cross-backs
3 x 50 Front scull, Mid scull, rear scull 850
 
4 x 100 on 1:30/40/50/2:00 EN2
300 swim EN1 rest 10
3 x 100 on 1:30/40/50/2:00 EN2
200 EN1 Rest 10
2 x 100 on 1:30/40/50/2:00
100 EN1 Rest 10 sec
1 x 100 on 1:30/40/50/2:00 EN3
100 EZ  1700/2550



Sunday, October 23, 2016

Workouts for Week 5, October 24, 26, 28, 29, 2016

10/24/16  Monday

10 Min Mix warmup
2 times thru 
100 (50 scull/50 Dbl arm back) 
2 x 50 build on 1
S 3 x 150 on 2/2:10/2:20  En2
K 3 x 100 on 2
S 3 x 100 on 1:30/40/50/2:00  EN2
K 3 x 50 on 1:10
S 3 x 50 on 50/55/1
K 100 Choice on 1:40/50
S 10 x 75 on 1:10/1:15/1;20  2 EN1/2 EN2
100 EZ CD

10/26/16  Wed

10 Min Mix warm up
2 x thru the following, rest 10 sec after each
50 K on side
50 Main Stroke Drill
50 Build
8 x 125 on 2/2:10/2:20  Last 25 6 beat overkick  100 should be EN1 to make sure last 25 is a blasted kick
2 x thru the following
5 x 100 EN1 on 1;35/45/55
4 x 50 stroke FAST on 1:15
2700 + WU

10/28/16  Fri

10 Min Mix warmup
5 Min 25 K/25 Dr Mix strokes

Dist
2 x 150 on 2:25/35/45
2 x 150 on 2:20/30/40
2 x 150 on 2:15/25/35

12 x 50 on 1/1:05/1:10 no Free
300 S, 300 K, 300 P

Mid-Distance
3 times thru the following
2 x 75 on 1:20/25 Fly/Bk/Br
2 x 25's Fly/Bk/Br x set

4(4 x 100) on 1:40/50/2/2:10
1.  75 EZ Free/10 sec/25 SPRINT FLY
2.  50 EZ Free/25 Sprint Bk/10 sec/25 Sprint Free
3.  25 EZ Free/50 Sprint Bk/10 sec/25 Sprint Free
4.  75 Sprint Bk or Br/ 10 sec/25 sprint Free
  
200 S, 200 K, 200 P

10/29/16  Sat

10 min Warm up choice
200 snorkel S, eyes down, riding edge, slow with paddles
3 x thru the following
100 superman snorkel flutter K
2 x 50 Golf on 1:05

5 x 100 on 2 FAST
4 x 100 on 2:20 EZ
3 x 100 on 2 FAST
2 x 100 on 2:20 EZ
1 x 100 FAST

w/fins
2 x 50 on 1 choice
2 x 25 on 40 UWDK then streamline Back K
2 x 25 on 40 Fly w fins 
2 x 50 on 1:10 Br P w/flutter K
2 x 50 on 1 BK, work UWDK off BOTH walls
2 x 50 on 1 Free FAST

Optional
600 steady
2 x 300 Neg split
800 Strong
2 x 300 Neg Split


Sunday, October 16, 2016

Workouts for week 4, October 17, 19, 21, 22, 2016

10/17/16  Monday



5:30  10 Minutes of Swimming/Kicking/Pulling/Mix
5:40  3 x 50 scull - 50 ft scull, 50 mid scull, 50 rear scull  RI: 10
5:44  3 x 50 Build on 1
5:47  4/5 x 100 on 1:30/40/50/2  EN2
5:55  2 x 50 GOLF on 1
5:57  3/4 x 100 on 1:30/40/50/2:00  EN2
6:03  2 x 50 Golf on 1
6:05  2/3 x 100 on 1:30/40/50/2  EN2
6:10  2 x 50 Golf on 1
6:12  1/2 x 100 on 1:30/40/50/2
6:15  2 x 50 Golf on 1
6:17  1 x 100 All Out
6:20  200 S, 200 K, 200 P EZ EN1

10/19/16  Wednesday

5:30  10 Min Mix warm-up
5:40  4 x 75 KDS x 25 IM order on 1:30
5:46  3 Times thru
          3 x 25 on 35 desc 1-3
          1 x 75 on 1:15 FAST - Fly - 4 fast under water dolphin K, 4 fast strokes then free
          1 x 50 EZ Free on 1:20
Round 1 Fly, Round 2 Free, Round 3 Back
6:03  16 x 25 on 40 Odds - Fly, evens - Back w fins - for speed, come up and after UWDK and ride legs
6:16  100 EZ on 2
6:17  8 x 75 on 1:20 50 Mod, 25 6 beat OverKick (last 25 is  the emphasis, WORK THE LEGS!)
6:28  100 EZ

10/21/16  Friday

5:30  10 Min Mix
5:40  100 Bk, 100 BK K
5:44  5 x 25 on 40 Fly w fins  #1 & 2 Drill Right only, left only, kick  in front, kick in back
          4 x 50 on 1 Back w fins 4 underwater dolphin Kicks off start and turn
          3 x 75 Breast on 1:30  work breaststroke pull down off turns - streamline, dolphin K, pulldown, sneak hands up as Kick them forward, 
          2 x 100 Free on 2 FAST, do 4 underwater dolphin K off turns

6:00  2 X 150 on 3:00  gliding stroke, exaggerated!!!!! 2 sec minimum
          2 x 50 superman flutter kick  w/snorkel on 1:15
          2 x 50 on 1 gold (count strokes and get time and add together = golf score)
          2 x 50 on 1 fast
          2 x 100 on 1:40 FAST Free
6:16  8 x 75 w/paddles DPS on 1:30/1:25/1:20?
6:28  4 x 25 on 45 FAST optional w/fins!
100 EZ

10/22/16  Saturday

300 Every 3rd Length 1 arm back (rotate BOTH shoulders)
200 superman snorkel K
100 25 back/50 Free/25 Back
10 x 50 Free on 1 with snorkel  and paddles - push, ride edge, shoulder dry, hands wet, recover
12 x 75 w/fins on 1:15 build off each wall, propel, ride edge, extend forward
3 times thru the following
3 x 50 golf Free on 1
3 x 75 free desc on 1:10
4 x 25 on 30 FAST!

10 x 50 on 1:20 w fins - 25 streamline K on back - 25 odds Free, evens Back
6 x 150 Swim EN1





Workouts for week 4, October 17, 19, 21, 22, 2016

10/17/16  Monday

Sunday, October 9, 2016

Workouts for Week 3, October 10, 12, 14, 15, 2016 - all Free!

10/10/16  Monday

400 Fr/300 K/200 P/100 Scull ft/mid/rear/swim
2(4 x 50) on 1 Dr/S x 25 Set #1 - alt catch-up/arm-down  Set #2 - Alt weak arm/ 1 somersault in middle
2(4 x 25) on 40 1st set build, 2nd set 1/2 Blastf
8/9/10 x 100 on 1:40/1:50/2  EN2
100 S
100 K
100 P EZ 
2900

10/12/16  Wednesday

200 SKPDS
8 x 50 K w fins on 1 25 build/25 strong
8 x 25 K sprint on 45 all out!
2 x 100 scull ft/mid/rear/ swim
200 free
6 x 50 on 1:15 6 beat overkick, THE ONLY THING TO WORK ON.  Plenty of rest, just fast kick
3 x 100 EZ/Medium/Fast on 1:40/1:50/2
200 Free EZ
2800

10/14/16  Friday

300 S/200 K/ 300P
2(3 x 50) on 1 build
2(4 x 25) on 35 1st set 12 1/2 Blast  2nd Sprint
6 x 200 on 3:10/3:15/3:20
    2 - Free EN3  
    2 - Free EZ
    2 - Free RACE PACE FAST All out!
400 S or P EN1
2900

EN3 HR
30    28 1/2
40    27
50    25 1/2
60    24
70    22 1/2

10/15/16  Saturday

200 SKPDS
Free Progression
2 x 25 K on right side/K on left side
2 x 25 K on side, 2 switches per 25
2 x 25 breath twice then switch
2 x 50 2 count
2 x 50 25 2 count/25 DPS
3 x 50 25 DPS/25 Build
4 x 50 GOLF
4 x 50 25 Stroke count Fast/Sprint
4 x 150 on 2:10 + 600 P
4 x 125 on 1:50 + 500 K
4 x 100 on 1:30/1:40 + 400 S
4 x 75 on 1:15 + 300 P


Sunday, October 2, 2016

Workouts for Week 2, October 3, 5, 7, 8, 2016

10/3/16  Monday

150 Free, 150 Back
100 Free, 100 Back
2 x 50 flutter K on 1:15
4 x 25 on 45 dolphin K
2 x 50 on 1:15 Swim
4 x 25 on 40 Swim build 
2 x 75 fly/bk/fr on 2 
2 x 200 Free with paddles
4 x 100 on 2:30 1st 25 fly/50 Free/25 choice
4 x 50 on 1:05 Fr/Bk
12 x 25 on 40 choice FAST
400 EN1 S or P
2850

10/5/16  Wednesday

300 Free w snorkel
300 Free w snorkel, eyes down, long stroke, drop hand, straight pull
3 times thru
2 x 25 stroke drill 
1 x 50 stroke
4 x 25 stroke all out on 40
100 IM on 2:30
100 Free on 2
1st round fly w/fins
2nd rd Back
3rd round Breast

4(4 X 25) on 45
    1)  Blast K 1st half
    2)  Blast K 2nd half
    3)  Build K
    4)  All out

4(5 x 25) on 45 Swim 
    1)  Swim but Blast 1st half of the K
    2)  Swim and Blast 2nd half with K
    3)  Swim Build
    4)  Swim Blast K and Swim

200 S or P EZ
2900

10/7/16  Friday

500 every 4th length K streamline
4 x 100 on 1:45 Build
6 x 50 on 1:05 (stroke/free x 25) 1st 4 drill stroke IM order (fly/bk/br x 2)
6 x 25 fly on 45 w/fins
4 x 100 1st 25 stroke IM order/75 build
6 x 50 Bk on 1:05
6 x 25 Bk on :45
4 x 100 on 2:10 IM
6 x 50 on 1:10 25 Br/25 Fr
6 x 25 alternate Fr/Dr

10/8/16  Saturday

200 Free
200 (2 strokes Bk/3 strokes Free)
200 Bk
Bk progression
2 x 25 streamline K on bk on 40
2 x 25 1 arm tip, and ride edge, switch on 45
2 x 25 tip and reach with only the x (hold) 
2 x 25 tip and reach with waltz K (hold, kickkickhold, kick kick hold)
3 x 50 3 button POP & Waltz on 1:10
4 x 50 golf Back on 1:30

6 x 25 fly w/fins on 40
4 x 50 25 Bk/25 Br on 1
4 x 50 Fast Free on 50

2 x thru
2 x 75 on 1:15 Free
2 x 100 on 1:45
1 x 50 EZ on 1
200 EZ