Sunday, January 10, 2016

Workouts for Week 18, January 11, 13, 15, 16, 2015



1/11/16  Monday

300 S
200 K
200 P
100 Dr
4 x 50 on 1 Build

300 S EN1 R:20
4 x 75 on 1:10/1:15/1:20 EN2
200 S En1 R:20
4 x 50 on 50/55/1 EN2
100 EZ 
(Same set but switch energy systems)
300 S or P EN2  R:20
4 x 75 EN1 on 1:15/1:20/1:25
200 EN2 on 3:10/3:20/3:30
4 x 50 on 1/1:05/1:10 EN1
100 EZ
3200

1/13/16  Wednesday

300 Fr
200 IM K/D
200 K Fr
2(3 x 50) Desc 1-3 on 1
1000
4 x 200 on 4
  1. 50 Fast/150 En1+
  2. 100 Fast/100 En1+
  3. 150 Fast/50 En1+
  4. 200 FAST
6 x 50 (SKP x 50 x 2)
8 x 100 on 2 Best Average FAST
100 EZ
3000

1/15/16  Friday

400 Free
300 Bk
200 Br
100 Fly alt 25 Rt Arm/25 Lt Arm work on kick hands in, kick hands out
4 x 50 IM order K/Dr x 25
6 x 150 Middle 50 Stroke IM order on 3.  2 Fly, 2 Bk, 2 Br, not fly bk br, fly back br
4 x 100 IM on 2/2:10
2(4 x 50) on 1 Kick Desc 1-4, Rnd 2 Drill stroke x 25
100-300 EZ Drill even 50s
3000-3200

1/16/16   Saturday

300 S
8 x 50 K 25 Stroke/25 Free
300 P
8 x 50 25 Stroke Drill/25 Fr Drill
4 x 150 En1 on 2/2:15/2:30 (R:15-20)
2400
Other
3(4 x 100) 90% AOV
  1. 1:35/1:45/1:55/2:05/2:15
  2. 1:30/1:40/1:50/2:00/2:10
  3. 1:25/1:35/1:45/1:55/2:05

Energy systems HR for above set
Age  EN1  EN2  EN3
30     20      25     28.5
40     19      24     27
50     18      23     25.5
60     17      22     24

8 x 50 K/S X 25 Odds Stroke
1 x 100 Broken 10 at 50, 10 @75 FAST for time
300 EZ

Distance
3 x 1000 R:30
  1. Every 4th length faster then 75, then go back to same pace
  2. Every 4th 100 is IM
  3. EN2+
10 x 50 on 55 Odd Pace, even EZ
200 EZ/Dr x 50






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