Sunday, May 8, 2016

Workouts for Week 34, May 9, 11, 13, 14, 2016

5/9/16 Monday

200 SKPD
12 x 50 on 1 odds build, evens drill (CU, Fist, 3 pt, weak arm(fist w/non breathing arm, Arm-down on breathing side, x-backs)
8 x 100 on 1:30(Ln 3)/1:40(Ln 2/1:50(Ln 4, 5)/2 Ln 1/6) EN2 RI:20 sec rest
400 P (200 tech, exagerated glide MAX DPS, 200 Breath 2,4,6,8 x 50)
400 K (200 K w/fins/ 200 K w/fins on side)
100 EZ

5/11/16 Wednesday

300 S, 200 K, 300 P, 200 IM Dr
8 x 75(50 Fr/25 stroke IM order) Build Free) on 1:20/30/40
4 x 125 IM's Rotating 50's 1st 25 of 50 is drill eg. 50 fly, 25 bk, 25 Br, 25 Fr (25 Fly Drill/25 Fly swim
300 K MS
2(4 x 25 Choice on 35 + 50 Dr on 1 + 100 IM on 1:45/55/2:05)  R:15 sec inbetween
100 EZ

5/13/16 Friday

300 S, 100 K
300 P, 100 K
200 D, 100 K
3 x 100 Scull #1 &3 Ft/Mid/Rear/Swim, #2 Feet 1st on front and back
4 x 50 on 1 Build
4 x 50 on 1 Desc
4 x 25 on 40 odd 1/2 BLAST/1/2 EZ,  Evens Sprint!
8 x 100 on 2
25 Fast/75 EZ
50 Fast/50 EZ
75 Fast/25 EZ
100 Fast
100 EZ
75 Fast/25 EZ
50 Fast/50 EZ
25 Fast/75 EZ
300 S or P EN1 Every 4th length alternate Catch up/X-Backs

5/14/16 Saturday

400 S + 2 x 75 Dbl arm back/K/scull
300 P + 2 x 75 dbl arm back/K/scull
8 x 50 on 1 odds build, evens work streamline, no breathing from flags to wall
300 P
4 x 50 1) head position 2) K -arms down rotate shoulders  3) arm down on breathing side 4) swim w/ rotation - straight arm pull
300 P
4 x 50 Dr/build/1/2 Blast/Sprint
4 x 150 50 Free/100 IM on 2:30/40/50/3:00
400 S EN1
300 S EN2
200 S EN3
3 x 100 w/fins MAX DPS, extra gliding

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