Tuesday, April 19, 2016

Workout for Week 31, April 18, 20, 22, 23, 2016

4/18/16 Monday

200 SKPDS    1000
2(4 x 50) on 1 Rd 1 Desc, Rd 2 Build  1400
9/10/11/12 x 100 on 1:35(12)/1:45(11)/1:55(10)/2:05(9)  2600
2 x 150 SKP/KPD  2900
300 S or P EN1 3200

4/20/16 Wednesday

300 S/ 200 K/ 100 P
4 x 100 D/S x 50  CU/arm down/x-backs/3 sec on ea side glide

2 x through
100  25/50/25
200  50/100/50
300  75/150/75
200  50/100/50
100  25/50/25
1st Rd - Free/Stroke/Free
2nd Rd - Stroke/Free/Stroke

8 x 25 on 45
2 - 3 breaths only
2 - 2 breaths only
2 - 1 breath only
2 - no breath
200 Swim/Catchup/S/x-backs

4/22/16  Friday

200 S, 200 K, 200 P
2 x 100 50 Dr/50 build
300 on 5/5:15(r:15)
2 x 200 on 3:15/3:25
2 x 100 on 1;35/1:45
4 x 50 on 55
1 x 50 EZ
4 x 50 on 50
2 x 100 on 1:30/1:40
2 x 200 on 3/3:15
300 on 4:30/4:45 
4 x 50 S/catchup/S/x-backs

4/23/16  Saturday

300 S/100 K/200 P
100 Catchup/100 armdown/100 build
2(6 x 25) on 45 w/fins
     Odds- streamline Kick under H2O - squeeze arms behind head, lock hands
     Evens- 2 build, 2 1/2 Blast/1/2 EZ, 2 Sprint
Mid-Dist/Stroke
2 x thru
4 x 25 dr on 45
300 S r:20 EN1
4 x 25 K MS on 45
200 S r:20 EN1
4 x 25 S Build on 40
100 S EN!
4 x 25 on 30 Sprint
100 EZ
3300

Distance
2 x 500 EN1 r:20
5 X 100 EN2 on 1:35/45/55/2:05
2 x 400 EN1 r:20
4 x 100 EN2 on 1:35/145/1:55/2:05
200 SKPS
4100

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