Sunday, March 6, 2016

workouts for week 25, March 7, 9, 11, 12, 2016

3/7/2016 Monday


300 long, 200 smooth, 300 even, 300 EZ
9 x 75 
SKS 1, 4, 7
SDrS 2, 5, 8
SPS 3, 6, 9
200 EZ
10 x 50 on 1 EN1
200 EZ
400, 300, 200, 100 S, K, P, S

3/9/2016 Wednesday
800 mix
K 2(100 EZ, 50 MS, 25 sprint)
100 EZ
4 x 100 good tech, extra roll
9 x 100 P
     3 x 50 fast/50 EZ
     3 x 25 EZ/50 Fast/25 EZ
     3 x 50 EZ/50 fast
100 EZ
10 x 50 bk drill
   Rotate shoulders K only
   Progressive drill (up, down, full)
   RT only
   Lt only
   Double arm

3/11/2016 Friday

400 S, 200 K
4 x 
HD first scull, face up, hands at hips
Ft 1st, face up, hands overhead
HD 1st, face down, hands @ hips

4/5/6 x 100 K spec on 2/2:10/2:20/2:30/2:45/3
Turns
2 x 
4 x 25 fly on 30/35/40 w fins
2 x 50 bk on 1/1:10/1:20 w fins
2 x 75 br on 1:20/30/40/50
100 FR on 1:40/50/2
600 S or P EN1

3/12/2016 SATURDAY

200 SKPD
2(8 x 50) K on 1/1:10/1:20/30
100 EZ
2 X 
100IM Dr + 50 fly
100  IM Dr  +50 bk
100 IM + 50 br
100IM + 50 FR
100 EZ
400 EN1 + 200 EN2
100EZ+ Drills?

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