Sunday, January 17, 2016

Workouts for week 19, January 18, 20, 22, 23, 2016

1/18/16 Monday

200 S
8 x 50 Fr Drill (Catch up, 3 Pt, Arm Down, Weak Arm, Fist, x-Backs, 10 K/1 stroke, etc) choice drill
4 x 50 on 1 Build
2(4 x 25) on 35  1-4 Desc, 5-8 Sprint

3 x (200 + 100 + 50)
    200 on 3:10/3:20/3:30 En2 (R:20 sec)
    100 on 1:40/1:50/2:00 En2 (R:20 sec)
      50 on 50/55/1   En2
100 EZ/100 EZ Kick
8 x 25 K w/fins  25 Underwater MAKE  w/o 12 1/2 Underwater All fast and make
100 EZ
2650

1/20/16 Wednesday

300 S, 200 K, 200 P
8 x 25 on 35 build
3 x 50 Stroke Dr - Fly - 25 R/25 L, BK - 25 K arms at side rotate shoulders, 25 up, down, full stroke, Br - 25 Slide Kick, 25 1 P 3K(slide K is hands streamlined in front, bring hands toward chin, and Kick while sliding hands forward, glide, repeat)
4 x 100 IM or Main Stroke (MS) on 2/2:15
100 EZ Free
3 x 50 Stroke Drill (same or different)
4 x 100 IM or MS on 2/2:15 if anyone want to do all fly they should do 25 R, 25 L, 25 3R3L3W, 25 full stroke
100 EZ
8 x 25 on 45 Sprint IM order or MS
8 x 25 on 1 Sprint w/fins Free or MS
100 EZ
2900

1/22/16 Friday

200 SKPDrS
2 x 100 Scull Ft/M/R/Swim
200 (50 3 sec, 50 2 sec, 50 1 sec, 50 0 sec) count slow and glide/rotate
3(4 x 25) on 40 #1 Dr #2 Build, #3 1/2 Blast  #4 Sprint
4 x 100 on 2:30 Fast 90%+ All out
100 Catchup
6 x 50 on 1:30 Fast 90%+ All out
100 Gliding EZ swim
8 x 25 on 1 All out with Fins 1-2 breaths only, reach and touch wall on side
100 EZ
2900

1/23/16 Saturday

200 S, 200 Br, 100 Br K, 100 Br Drill (1P3K)
200 S, 200 Bk,100 Bk K, 100 Bk Dr ( Progression) ie up, down, full stroke
200 S, 100 Fly K(chest press), 100 Fly Drill (25 R, 25 L, 25 3R3L3W, full stroke)
6 x 50 Freestyle Breakdown
3 x 300 Desc 1-3  #1 En1  #2 En2 #3 En3
100 Catch up
300 K IM or MS
4 x 25 on 45 Build, sprint, ez, Sprint

Other
200 IM or MS D/S + 2 x 100 Free on 1:30/1:40/1:50 + 6 x 50 on 1:10 Stroke Fast on 1 + 100 K EZ
150 EZ gliding
4100

Distance
2 x 400 on 6/6:30/7 En2 or EN3
3 x 200 on 3/3:15/3:30 EN2 or EN3
150 EZ gliding
4700


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