Tuesday, April 19, 2016

Workouts for Week 32, May 2, 4, 6, 7, 2016

5/2/16  Monday

200 S, 200 K, 200 P  600
4 x 75 build on 1:20/1:30  900
4 x 100 on 1;35/1:45/1:55  EN2+  1300
3 x 50 on 1:05 EZ   1450
3 x 150 on 2:20/2:30/2:40 EN2+  1750
3 x 50 on 1;05 EZ                     1900
2 x 200 on 3/3:10/3:20/3:40 EN2+  2300
3 x 50 on 1:05 EZ    2450
300 on 4:30/5/5:30 EN2 +  2750
3 x 50 on 1:05  CU/S/X-backs
2900

5/4/16  Wednesday

400 S, 200 K, 300 P
2(4 x 50) on 50 
2(4 x 25) on 35 1st set build, 2nd set 12 1/2 Blast/12 1/2 EZ
4 x 100 on 5 min  ALL OUT, Best Possible Average(BPA), get times, record
500 S or P Max DPS, count strokes, long exaggerated glide

5/6/16 Friday

300 S, 300 P
6 x 50 K  900
Back and Breast Drills  2(4 x 25)  1100

5 x 100 stroke/IM  1600
4 x 50 25 fly drill/25 Fly swim  1800
100 Free   1900
4 x 50 25 Bk Dr/25 Bk Swim  2100
3 x 100 IM/Stroke  2400
4 x 50 25 Br Dr/25 Br Swim  2600
2 x 100 Free    2800
4 x 50 25 Free Dr/25 Free Swim  
3000

5/7/16  Saturday

300 S/ 200 K/ 200 P
4 x 25 w/fins arm @ side, connect catch to hip rotation
4 x 50 Pull work on connecting catch to rotation
3 x 50 w fins connect catch to core
2 x 50 swim no equipment same

3 x 200 w fins alt 25 FKOB/25 free
focus on 1 of the following
1) 1 goggle in water
2) connect core to rotation
3) 6 beat kick
4) EVF
5) hide head

4 x 25 w fins w/ fist connect catch to core/catching with forearm
200 S w fins w fist focus on catch and tight fist
200 S w fins open hand focus on dropping hand, applying catch with rotation
4 x 25 w fins on 45 as hand enters water, send forward to rotate to set up hip rotation, then connect hand and hips as you pull

150 KDS x 50
2 x 75 25 FKOB/25 Dble arm bk/25 1 arm fly drill

Training for the 400 IM
Fins ok, when fatigued, switch to 3 full strokes Fly then free
50 Fly  r:20
100 Fly r:20
100 Fly + 50 BK
100 Fly + 100 BK
100 Fly + 100 Bk + 50 Br   3650
100 Fly + 100 Bk + 100 Br
100 Fly + 100 Bk + 100 Br + 50 Free
400 IM
4700



No comments: