Tuesday, May 31, 2016

Workouts for week 36, June 1, 3, 4, 2016 (Part 2) AM LCM/PM SCY

6/01/16 Wednesday AM LCM

200S, 200 K, 200 P            600
8 x 50 D/S x 25 on 1:20    1000
300/200 S + 100 (25 Dolphin Dives-the run in the water, then butterfly hops, 25 Sprint, 50 Steady pace(start of race, get out, then settle back)  1400
400 P + 200 10 Strokes Fast/10 Strokes Strong (get away from someone/people)     2000
 
4 x 50 on 1:15 Spacing, With fastest swimmers in the center, stand with hands on hips, elbows out & touching, Start, Beginning with the 2 outside swimmers, leave 1 sec intervals.     2200

6x50 on 1:15:
Eyes closed 3/4 strokes (even while breathing), 3 strokes eyes open.
Eyes closed 6 strokes (even while breathing), 3 strokes eyes open.
Eyes closed 9/10 strokes (even while breathing), 3 strokes eyes open.
Eyes closed 12 strokes (even while breathing), 3 strokes eyes open.
Eyes closed 15/16 strokes (even while breathing), 3 strokes eyes open.
Eyes closed 18 strokes (even while breathing), 3 strokes eyes open.
2500

300 EN1 S or P
2800

6/01/16 Wednesday PM SCY

200S, 200 K, 200 P    600
8 x 50 25 D/25 S on 1:05    1000
200/300 S + 100 (12 1/2 dolphin Dives, 12 1/2 Sprint/75 EN2   1400
400 P + 200 10 strokes fast/10 strokes EN2+   2000

300 Fr    RI 10 sec  2300
200 IM D/S x 25  RI 30 Sec  2500
4 x 25 Stroke Choice on 50  2600
200 S or P long gliding stroke
2800

6/02/16 Thursday PM SCY

300 S/300 P
6 x 50 Drill on 1:10  catchup/3 pt/weak arm/crossbacks/ + 2 choice    900
4 x 150 Build each 50     1500
4 x 50 Free FAST on 2     1700
4 x 150 Build each 50     2300
8 x 25 Choice Fast on 45   2500
100 EZ    2600
2(3 x 50) 1st set Free/2nd set choice   2900
100 EZ
3000

6/03/2016 Friday AM LCM 

300 S/ 300 P                600
6 x 50 Drill on last person + 10  (3/4 Catchup/ 3 pt/ Weak-arm/x-backs/ + 2 choice SLOW & PERFECT   900
4 x 150 Build ea 50 RI 20 sec    1500
4 x 50 fast on 2    1700

Corkscrew turns: (Can be done full length as 100's or mid-pool to mid-pool as 50's.)
3-4 x 100
Stay 3-4 yards wide of the buoy
Swim 3 right-arm strokes past, rotate to back w/90 degree turn
Swim 5 right-arm strokes on back, rotate to front w/90 degree turn
Do this single file four times then try twice with same spacing as the spacing drill.
Modification; if you're not in a crowd, you can swim close to the buoy and just swim 1 stroke past and 3 strokes on back.
2000

4 x 100 SKPD 2400

6/04/16 Saturday AM LCM

400 S
6 x 100 Choice Mix
2 x 200 #1 50 Front scull/50 Swim/50 Mid Scull/50 S #2 50 K MS/50 Dr MS/50 K MS/ 50 Dr MS
1400
Open water
6 x 50 on 1:15
    1) 3 strokes eyes closed/3 strokes eyes open
    2) 6 strokes eyes closed/3 strokes eyes open
    3) 9/10 strokes eyes closed/3 strokes eyes open
    4) 12 strokes eyes closed/3 strokes eyes open
    5) 15/16 strokes eyes closed/3 strokes eyes open
    6)  18 strokes eyes closed/3 strokes eyes open
1700
4 x 50 Spacing - Line up, elbows touching, 2 outside swimmers start, next swimmers start 1 sec + after
1900
Corkscrew Turns around buoy (See Fri AM)
3 x 100 
2200

100 EN2 R:20
100 EN1 R:20  2400
200 EN2 R:20  2600
100 EN1 R:20  
300 EN2 R:20  3000
100 EN1 R:20
400 EN2 R:20  3500
100 EN1 R:20
500 EN2 R:20  4100
100 EN1 R:20  4200


  




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