Sunday, January 3, 2016

Workouts for Week 17, Jan 4, 6, 8, 9, 2016

1/4/16 Monday

300 S
3 x 200 #1 fist w/fins,  #2 (2 x [25 Ft Scull/50 catchup/25 Max DPS]),  #3 build by 50
12 x 25 on 45? alt K/S kick on side, Kick is moderate speed, swim is fast
4 x 100 R:10 EN2 + 12 x 25 3(2 x 25 K, 25 D, 25 S)  on kick-rotate 4 sec on Left side, front, Right Side, head down, body in line.  (total immersion tech)
4 x 100 R:20 EN2 + 4 x 25 on 30 + 2(25 K, 25 D, 25 S)
4 x 100 R:30 EN2 + 4 x 25 on 30 + 2(25 K, 25 D, 25 S)
100 EZ
3000

1/6/16  Wednesday

200 SKPDr
3(25 Free Drill + 25 Swim + 25 Stroke Dr + 25 Stroke Swim + 25 Free Drill + 25 Swim Free) on 40

3 x thru the following
25 EZ/75 Fast on 2
50 EZ/50 Fast on 2
75 EZ/25 Fast on 2
50 EZ
300 K EZ w/fins no board on side or back  NO ARMS!  
100 EZ
2600

1/8/16 Friday

200 SKP IM Dr
2(4 x 25 K) on 40 Desc 1-4, 5-8 Rd 1 Free, Rd 2 Stroke
3 x 100 K on 2:15/2:30 no board, kick on side, no fins, #2 Main Stroke
4(3 x 50) on 1/1:10 if not doing stroke, all free Fast
Fly/Back
Back/Br
Br/Fr
50 exaggerate glide, hips and shoulders rotate together, long gliding stroke
2 x 25 on 45 FAST
50 EZ gliding stroke
if time 400 En1 S or P hypo 2,4,6,8 or 3,5,7,9 x 50
2450

1/9/16 Saturday

600 Free + 4/5 x 100(25EZ/50 Build/25 Fast)
400 IM 25 K/50 Dr/25 S + 4/5 x 100 (25 Fast/50 Dr/25 Build)
Do above 100s  as #1 IM, #2 BkBrFrFly  #3 BrFrFlyBk  #4 FrFlyBkBr  #5 Rev IM
4 x 200  on 3/3:15/3:30  EN2+
3 x 200 on 2:55/3:10/3:25  EN2+
2 x 200 on 2:50/3:05/3:20  EN2+
1 x 200 on 2:45/3:00/3:15  EN2+
200 Dr/S x 50
4200




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