Sunday, February 14, 2016

Week 23 workouts for February 15, 17, 19, 20, 2016

February 15, 2016 Monday


200 SKPDS
2(4 x 100) R:10 Rd 1 Free. Rd 2 MS desc
2(4 x 75) R:10 mid 25 IM order
2(4 x 25) R:10 Rd 2 1 min rest
P3 x 200 desc on 3/3:15/3:30/3:45
3200

February 17, 2016  Wednesday

400 S, 300 P, 200 IM K/D, 100 scull
3 x 100 desc
Dist
6 x 100 K EMF x 2
12 x 100 
    3 fly w fins 1 fly/bk
    3 bk + 1 bk/br
    3 br + 1 br/fr
100 EZ

Mid/MS/IM
K6 x 100 MS on 1:59/2/2:15
    IM 5 fly/bk, 5 br
6 x 50 stroke on1:15
3 x 100 free R:15
300 IM or P free
300 S or P EN1

2/19/16. FRIDAY

300 S, 200 K, 300 X-backs
3 x 100 scull
100 S
6 x 25 on40. Build, 1/2 blast, sprint, EZ, build, Dr
Mid/Dist
5 x 400 on 5:45/6/6:30 hard and fast
 Or 350 stroke

Sprint
5(6 x 50) R: 10 sec rest on 4/4:40/5/5:30
  Hard and fast!
2 x 100 drill EZ

2/20/2016. Saturday

400 S, 200 K, 200 P, 400 IM Dr/fr
6 x 50 scull
2(4 x 25) Dr, bu, 1/2, sprint rd 1 Free, rd 2 MS

BR
2 x 
100 P Br on 2:30
50 S EZ
100 K on 2:15/2:25/235

12 x 25 on 40
    Mid - Mid pullouts
800 S or P EN1

Bk
6 x 100 
    2 50R50L
    2 50 Rup, 50S L/ 50 L up S right
    2 dbl arm
12 x 25 on 40/45 Alt s/15 M
600 K 150 fly on bk/ 150 Bk K
8 x 100 on 1:40/50/2/2:15 BK EN2
400 EZ

FLY
K2 x 300 w fins
100 EZ
S16 x 25 every 4th 1 breath, others every other
150 fly w fins
S or P 800

Sprint/ others
K 6 x 100
S or P 6 x 150 EN1 R:15
S 4 x 50 on 2 6 beat K 
300 S

Dist
Kick 6 x 100 like Sprint
S 6 x 300 on 4:15, 430/4:45/5
6 beat kick last 50
400 EN1



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