Sunday, February 21, 2016

Workouts for week 24, February 22, 24, 26, 27, 2016

2/22/2016. Monday

6 x 150 2 S, 2 K, 2 P
6 x 50 drill CU, weak arm, fist, arm down, 3 PT, x backs
8 x 50 mid to mid 4 fr/4 MS,  IM -4 Str/ 4 trans
8 x 25 Fast on 1 Great breakout and finish

Dist
600 even paced EN2+ R:30
3 x 200 Desc En1-En3 R:20
    on 3/3:15/3:30/3:45
300 Even paced En2 (or CD?)
3 x 100 1 or 2 EN 3 #3 CD ( try for 1 hard at least)

IM/Stroke/mid
6 x 75 R/L/S fly on 1:25/1:35
100 EZ
300 bk K
6 x 50 bk on 1/1:10
6 x 25 br on 35/49/45
400 CD?

Sprint/stroke
4 x thru
4 x 25 on 40 12 1/2 Blast/EZ
50 EZ on 1
50 fast on 1

100 EZ
300 S or P EN1

2/24/2016. Wednesday
Dist
2 x 500 Wu
2 x 1000 #1 complex #2 1st half Steady pace, 2nd 1/2 neg split/ build
R: 1 min between
2-3 x 200 Dr/S x 50 CD

Others
2 x 200 WU
4 x 100 Fast, pace, build, EZ
4 x 50 build, fast, very fast, EZ

SPRINT
400 En1
2 x 200 #2 faster then 1
100 Sprint on 1:30
4 x 50 fast on 1:30
300 K EZ
6 x 25 swim w fins 2 breaths only
400 S or P EZ

Strike
400 IM or Main stroke
200 IM or stroke
4 x 50 IM or stroke
6 x 25 on1 Sprint
300 K MS + 100 MS Drill
4 x 50 R:10 get ea split time
400 S or P En1

2/26/2016. Friday
10 min swim
200 K + 300-500p
2 x 200 MS + 200 EZ + 200 free En3
4(5 x 12 1/2) on 30
    Out - streamlined, K, breakout, 2 strokes, breath
    In - time stroke to finish on side,accelerate K, roll and reach, fingertips
Strokers even sets MS


2/27/2016  Saturday
600 fr + 200 KDP
2 x thru
100 build on 1:30/40/50/2
75 stroke on 1:15/1:25
50 K/D
25 Sprint on 45

8/15 x 100 R:10 + 200 fly Dr(R/L/333/4 K)
6/10 x 100 R:10 + 200 bk D/S x 50
4/5 x 100 R:10 + 200 Br SKDS x 50
400-600 K w fins no board

400 Imers
500 IM SD x 25 + 200 EZ

Dist
800 S or P no breathing flags to wall

STROKERS/MID-dist
6 x 100 R: 15 + 200 fly Dr (same)
2(4 x 50) on 1 Main stroke 1 min rest between + 200 BK D/S x 50
3(4 x 25) on 30 odd set fr/ even - MS + 200 BR SKDS
4/6 x 100 on 1:45/2
      Fr - desc 1-3, 4-6
      MS -2 MS neg split, 2 free neg split
600 K MS w fins fly/bk/fr or 400 BR K
6 x 50 S/D CD

SPRINT
3 x 100 short rest fast (5 sec) EN3+
K3 x 50 w fins fast on 1
P3 x 50 on 40/45/50 fast
Dr 3 x 50 EZ
S3 x 50 w/fins on 1:30
100 EZ
5(4 x 25) on 1
1 - S
2 - fins S
       1- 15 yd spt
       2 -20 yd spt
       3 -25
       4 - 30 (w flip)
       5 - EZ
3 K w fins
4 P 
5 S
1-3 x 300 #1 3 breaths only /25
#2 no breathing flags to wall
#3 EZ

WOW!  




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