Sunday, January 24, 2016

Week 20 workouts for January 25, 27, 28, 30, 2016

1/25/2016. Monday


400 S
200 K
4x 125(75 fr/50 Dr)
8x25 on 35 desc 1-4, 5-8
Dist
8 x 150 on 2:30/2:45/3
   1-4 EN1
   5-8 EN2
3(4X50)
    1st rd S on 55/1:00/1:05
    2nd rd on 50/55/1
    3rd on 45/50/55
100 EZ

Mid distance
2 x thru
2 x 75 #1 k, #2 Dr on 1:15/1:20
2 x 50 same on 1/1:05
3 x 25 on 40

2 x thru
100 on 1:25/1:35/1:45/1:55
2 x 75 on 1:05/1:10/1:15
3 x 50 on 55/1
4 x 25 on 35
Rd 1= 100, 2nd 75, 3rd 50, all 25s =FAST/ALL OUT
Rd 2 = Main stroke
100 EZ
3050

1/27/2016. Wednesday

Warmup
2 x thru
250 choice
4x 50 RIMDr or free drill
150 choice

Distance
400 w/fins & paddles EN1
4 x 50 on 1. 500 pace
400 S EN1 r:30
4 x 100 on 1:35/45/55 w/fins & paddles
         500 pace - 2 sec
400 EN1 Cool down
2 x 100 EN2 on 130/40/50
200 EZ
3400

Middle distance
3 x thru
50 k w fins on 1
100 S on 1:35/45/55 EN2+
2 x 25 on 40 1 breath only MAKE!!!!!!

2 x thru
3 x 100 on 2
     75 8 sec within best 100 time + 25 EZ get time at 75
4 x 50 P on 1 (rd 2 Main Stroke)

100EZ
3200

600(75 fr/75 stroke Dr/K/build)
300(75 ch/25 fr/25k/25 stroke)
2 x 150 ascend/EZ/build x 50

4 x thru
75 build on 1:15
50 ascend on 55
25 fast on 30
Sets 2 & 4 main stroke (fly 2R2L on 50 & 75)

2 x thru (2nd time thru main stroke) free ok
200 broken
   10 @ 75, 10 @ 125, 10 @ 175
200 EZ
100 Broken
    10 @ 50, 10 @ 75
100 EZ
3000

1/30/2016. Saturday

300 S, 200 K
200 (25 build/25 choice stroke)
4 x 50 scull Ft/ mid/ feet 1st/rear
4(4 x 25) on 35
    Rd 1 - odd fr Dr, even DPS Minimum breathing
    Rd 2 - odd MS Dr, even same stroke DPS
    Rd 3 - odd Fr S, even free DPS 
    Rd 4 - odd swim stroke, even DPS stroke

Distance
4(5 x 100) on 1:40/50/2:00
    extra 30 sec after set
200 EZ/Dr x 50
3(4 x 50) 
  Rd 1 K w/fins on 1
  Rd 2 perfect Dr on 1
  Rd 3 desc w fins & paddles
300 S or P w fins
4200

Stroke
2 x thru
4 x 25 mid to mid stroke turns on 40
150 K no board w fins
6 x 25 on 40 EN3
200 EN1 on 3/3:15

8 x 75 EN2 4 Stroke, 4 Free on 1:15/1:20/1:25
8 x 50 EN2 Same on 1/1:05/1:10
200 EZ CD w fins
4200

No comments: