Monday, March 28, 2016

Workouts for week 28, March 28, 30, April 1, 2, 2016

400 fr, 200 Dr 10 K, 3 strokes K on side fins ok

200 K, 200 P
3 x 50 scull Ft/mid/rear
3(5 x 50). 1-desc on 1, 2-fast/EZ on 55, 3- en2/EZ
350/400 on 5:30/5:45/6/6:30. EN2
2 x 250/300 on 4:15/4:30/4:45/5 en2
200 EZ/Dr x 50

3/30/16. Wed
200 S, I'm Dr, K, P, build
6 x 50  fr - desc 1-3, 4-6 or 1 fly, 2 bk, 2 br, 1 fr
Pick 1 stroke
Bk
4 x 200 EN1 R:20
BR
S 8 x 75 on 1:30/1:45/2
Free
6 x 150 on 2/2:15/2:30. En3

S or P 2 x 500 hypo 5 long and EZ

4/1/16 Friday
200 SKP 
8 x 25 on 35 great catch (that the only thing they should focus on!)
400 S gliding stroke
3 x 4 x 25 1650 rate, 500 rate, 200 rate, 100
4(4x 100)
4 on 1:35/4 on 130/4 on 125/4 on 120
Or
4 on 1:40/135/130/125
Or
4 on 145/140/135/130
Up to 
4 on 2:10/4 on 205/4 on 2(3 sets)

4/2/16 Saturday
300 + 6 x 50 drill choice R:10
P2 x 600 r: 30 long stroke
100 EZ
K 4 x 150 fr
Or
K3 x 200 bk K
Or
K 6 x 100 fly
S 10 x (2 x 50) MAX DPS/ hi turnover
Br
P 200 + 3 x 100 br EZ
or
S 2 x 300 (100k + 200 S)
Or
S 5 x 100 2R2L2W Fly
200 EZ

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