Sunday, January 31, 2016

Week 21, February 1, 3, 5, 6, 2016

2/1/2016. Monday


2 times thru
300 s
2 x 100 (50 catch-up, 50 K)
2x 50 build in 1

S or P 2 x 400 on 6:15/6:30/6:45/7 EN2
S or P 4 x 100 in 1:30/40/50/2:00 EN2
S or P 2 x 300 on 4:20/4:30/4:45/5/5:15 EN2
S or P 3 x 100 EZ/dr/EZ CD
3300

2/3/2016 Wednesday

200 SKPD
2(3 x 50) on 55
Rd 1 build, rd 2 desc

Sprint
2 X THRU
4 x 25 in 45 12 1/2 Blast, 12 1/2 EZ
4 x 100 on 1:30/40/50/2:00 EN2 W FINS
100 EZ
Rd 1 MS, RD 2 Choice
2 x 200 S or P En1
2 x thru
25 sprint on 45
25 EZ
50 Sprint on 45/50/55

100 EZ

Dist
400 P EN2
S4 x 100 En2 on 1:30/40/50
100 EZ

fin and paddles
2 x thru
2 x 100 strong kick good turnover
50 EZ
600 EN1 S or P EZ

2/16/2016 Friday

500 S every 4th 25 xbacks
300 choice
2 x 100 (50k,50 build) w fins
4 x 125 (25 dbl arm back, 75 free, 25 S 6beat overkick)

Others
8 x 25 on 40 desc MS
50 EZ on 1:20
6 x 25 on 40 desc MS
50 EZ on 1:20
4 x 25 on 40
50 EZ on 1:20
2 x 25 on 40
50 EZ on 1:20
400+ En1

Distance
400 P
4(2 x 200) R:20
Rd 1 EN1
Rd 2 EN2
Rd 3 EN3
Rd 4 Stroke En2
3 x 100 mid 100 EZ 1&3 en2-3
100 EZ

2/6/2016
200 SKPS
10 x 25 Dr
K(100 EZ K on 1:50/2 + 50k fast on 1) x 3
100 EZ
Br
12x 25 on 35/40 brst
200 EZ
P6 x 100 fr EN1 1: 35/45/55
3(2 x 200) brst desc
200 EZ

Bk
S 6 x 50 on 50/55 fast
S or P 800 (over half bk)
2(6 x 25) on 40
Odd 15 m
Even 40 +
4 x 150bk
309 EZ fr

Fr
3(3 x 300) hypo 3 or 5
Desc sets + each round starts faster















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