Thursday, March 17, 2016

Workouts for Week 26, March 16, 18, 19, 2016

3/16/16 Wednesday

300 S
12 x 25 on 40
    Odd - Streamline K underwater
    Even - 3 Sec Glide ea side
S or P 12 x 75 on 1:15/20/25
300 Fins and Paddles R:20
4 x 25 w fins on 30
2 x 150 F & P R:20
4 x 25 on 25 Fins
300 Cool

3/18/16 Friday

400 Free/Back x 50
400 Free, every 4th Breaststroke
4 x 100 50 fist/50 K w fins
4 x 50 build

2 x thru
2 x 25 S/K on 40
100 RIMD or free drill
200 P En 1

10 x 25 on 30 w/fins no board on side or back
4 x 125 P on 1:50/2/2:10

3/19/16 Sat

3 x 200 SKP
4 x 100 Fly Kick On Back (FKOB)/scull choice x 25
5 x 50 25 Main Stroke Drill (MSD)/MS
6 x 25 Fast w/fins on 30

Turns - Flip
100 S

Dist
1.  20 x 100 8 on 1:35/6 x on 1:30/4 on 1:25/2 on 1:20
     others (19) 7 on 1:40/6 on 1:35, etc or (18) 6 on 1:45, 6 on 1:50, 4 etc 
600 EN1+ ?

Mid/stroke
3(4 x 50)  2 fast on 50, 2 K on 1 Mid set stroke +
2(4 x 75) SKS/ KSK on 1:20/1:30
4 x 50 on 1 All Out
200 EZ
100 all out on 1:30/40/50
2 x 300 Sor P En1+


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