Sunday, May 1, 2016

Workouts for Week 33, May 2, 4, 6, 7, 2016

5/2/16 Monday

5 x 200 SKPDS
2 x 100 Scull
100 Swim En-1
50 K no fins
200 S En-2 
50 P
300 S EN-2
50 Catch-up
400 S
50 K no board fins ok
300 S EN-2
50 P
200 S EN-1
50 Dr
100 S EN-1
2 x 50 D/S Cool down
3200

5/4/16 Wednesday

200 S 100 K, 200 P 200 Dr
2 x 100 scull choice
10 x 25 on 45
9 x 50 on 1
8 x 25 on 40
7 x 50 on 55
6 x 25 on 35
5 x 50 on 50
4 x 25 on 30
3 x 50 on 45
2 x 25 on 25
1 x 50 on 40
200-300 S or Pull EN1 Every 4th length cross -backs

5/6/16 Friday

3 x 300 SKP
100 Breast P
8 x 25 on 45 Odd Streamline K under H2O w fins/ Odd build
10 x 50 D/S  IM order + 2 Choice
400 S no Free
12 x 25 on 40 IM order w fins
200 S breath toward Bleachers
2 x 50 Fast w  fins
8 x 25 w/fins
2-4 breaths only
2 -3 breaths only
2-2 breaths only
2 - 1 breath only
100 EZ
3000

5/7/16 Saturday 

400 S/400 IM Dr

Stroke
5 x 300 last 50 single arm fly 25 R/25 left
1000 (200 Back/100 Free) x 3 + 100 Back Drill
500 Breast - odd 100 Swim/even drill 1 P 3K, 
3(3  x 50) ERF x 50 Mid set MS on 1:10

Distance
5 x 300 Last 50 6-beat overkick
1000 (200 Hard/100 EZ) x 3 + 100 K Hard
500 odd 100's EZ hold streamline-kick 4 dolphin kicks/Even 100 Hard swim
400 S or Pull EZ EN1

No comments: