Tuesday, March 1, 2016

week 24, March 2, 4, 5, 2016 Part 2

3/2/2016 Wednesday


500 S, 200 K, 4 x 100 Drill 
2(3 x 100) 3 3 PT, 3 good catch
100 w/fins Fast!  1800

Meet
Starts/ turns
Others
2(3 x 50) on1:10/20 desc to sprint
Dist
2 x 500 EN2
200 EZ

Non-Meet
Free
10 x 75 on 1:15/20/25. EN2
2(3 x 50) on 1:10/1:20 desc 1-3 to all out
200 EZ

Bk
10 x 75 on 1:20/25/30 EN2 Bk
4 x 50 on 1:30 w fins fast back
200 EZ

BR
8 x 75 on 1:30/45/2 PKS x 25
6 x 50 dolphin K w/fins breast fast recovery
200 EZ

Dist
S or P 3 x 400/500 EN2
300 EZ

3/4/2016. Friday
Meet warm-up
400 S/400 IM or MS K/D x 25
3 x 100 desc free
6 x 50 K/D
6 x 50 S/D
Starts
300 EZ

No Meet
200 SKPDS
2(4 x 25) Dr, build, 1/2 BL, Sprint
8 x 25 on 1 sprint fins optional

Dist
2 x 600 P
2 x 100 500 pace
4 x 50 500 pace
100 EZ 
4 x 200 En2

Others
5(4 x 50) on 1 desc 1-4
400 6 kick on a side, 4 kick on side, 2 kick on side x 100
3(4 x 25) on 30 4th 25 FAST
400 S or P EN1

3/5/2016 Saturday
300 SKP + 4 x 50 25 Left only/25 right only (other arm at side)
100 broken 10 @ 25

IM ers
2 x 200 IM K/D
6 x 100 IM Fast in and out of walls
S 8 100 on 130/40/50. 4 En1, 4 EN2

Flyers
300 25 fly Dr/25 fr
4 x 200 w fins 10 sec @ 50 on 5 Min
3 times thru
75 10 sec K
50 10 sec K
25 hard K

8 x 100 S or P EN1

sprint
400 alt 50 Dr/50 S
4 x 200 on3/3:15/3:30 breath 4-6 x 50
4 x 25 w fins on 45
3 x thru
75 K 10 sec
50 K 10 sec
25 K Hard

4-6 x 100 En1

Dist
Same as Sprint
4 x 300 EN2
K same
Same
6-8 x 100 EN1 CD




No comments: