Monday, May 16, 2016

Workouts for week 35, May 16, 18, 20, 21, 2016

5/16/2016 Monday

300 S, 200 K/D, 200 P
2 x 100 scull Ft/mid/rear/swim
Dist
2 x thru
2 x 150 on 2:10/220/230
2 x 150 on 205/215/225
2 x 150 on 200/210/220
1 min rest after 6
All EN2+
400-500 S or P EN1
Every 4th length drill- 3/4 catch
3100/3200

5/18/2016 Wednesday

400S
4 x 100 K/D x 25
4 x 50 on 1 build
3(4 x 25) on 40 Rd 1 drill IM order

4 x thru
P2 x 50 on 55
75 K on 1:25
2 x 25 MS Fast on 45

4 x 100 on 1:45/1:55/2:05
1). 75 EZ Free/10SR/25 Sprint fly
2) 50 EZ Free/25 Sprint back/10SR/25 Sprint fr
3). 25 EZ FR/50 spr back/10 SR/25 fast fr
4) 75 Sprint bk or br/10 SR/25 Sprint free

300-400 swim w/ fins and paddles EN1
2900/3000

5/20/2016 Friday
300 S, 200 K, 200P, 100 dr-3/4 catch-up
4 x 50 build on 1
4 x 50 desc on 1
4 x 25 on 35. Odds-1/2 Blast, 1/2 EZ, even- spr
8 x 50 on 50/55. EN3
4 x 100 on 1:25/35/45/55. EN3
400 EN1 lane finish + 20
6 x 50 on 50/55 EN3
3 x 100 on 1:25/35/45/55. EN3
300 EN1 S or P cool down

5/21/2016 Saturday

300 S + 2 x 50 K
200 P + 2 x 50 Dr
Dist
2 x thru
600 on 30 SR
200 K on 4
#2 600 faster then 1

3 x thru
400 on 20 SR
100 no Free on 140/50/2
desc sets 1-3

12 x 25 on 25 Hold strong EN2+ PACE
400 S or P EN1 perfect tech

Mid/Stroke
3 x thru
4 x 25 on 45 shooters (see below)
2 x 50 on 1 MS DPS
(Br - dbl br pullouts
(Bk - 15 m/40+
(Fly- 15m
(Fr - 15 m

5 x 300
1) 150 fast/150 EZ
2) 125 fast/175 EZ
3) 100 fast/200 EZ
4) 75 fast/225 EZ
5) 50 fast/250 EZ
EZ = EN1
Strokers - evens MS

3 x thru
4 x 25 K on 50
2 x 50 S EN1 on 1
1 x 25 swim all out
25 EZ S on 45
#2 MS
200 Ez

No comments: