Sunday, April 10, 2016

workouts for week 30, April 11, 13, 15, 16, 2016

4/11/2016. Monday


300 S, 300P + 600 (100 IM D + 100 Choice mix)
3(4 x 25) on 40. 1 Dr 2 build 3 1/2 Blast 4 Sprint
1st set free, 2nd set stroke, 3rd long and power
2(3 x 200 on 3/310/320/330 EN2 + 100 EZ) after 3 200s
100 EZ CH + 100 K EZ

4/13/16. Wednesday

400 fr, 400 IM K/D x 25
4 x 200 last 25 fly drill 2R2L2W
4 x 150 Bk last 50 rotate arms down (rotate shoulders and hips)
4 x 100 br last 25 alt PKG & 1P3K
4x 75 free 50 EN1, last 25 6 beat overkick
2 x 100 50 S, 50 fist, 50 CU, 50 fist

4/15/16 Friday

400 S
4 x 50 50 xbacks/fist w/fins
4 x 100 SKPBuild x 100
2 x 400 R:20 EN1
6 x 25 free breakdown entry, stretch, catch, pull, release, recovery
2 x 300 R:20 EN2
6 x 25 on 40 1-3 desc, 4-6 Sprint
200 perfect hard
200 EZ

4/16/2016 Saturday

600 CH
8 x 25 scull alt ft/reverse
300 choice
8 x 25 IM Order on 40
Dist
2 x thru
2 x 400 R:20 + 8 x 50 on 50/55

100 K EZ
3 x 100 K EN3 
200 EZ

Mid/IM/Stroke
3 x thru
2 x 100 free on 125/135/145
3 x 100 stroke on 135/45/55
      Fly/Bk, bk/br, br/fr
K 4 50 weak stroke on 110/120
Desc 1-3

12 x 25 on 40. Odd DPS, Even fast MS
100 EZ

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