Sunday, May 22, 2016

Workouts for week 36, May 23, 25, 27, 28, 2016

5/23/16  Monday (yards)

200 SKPD
4(4 x 100) R:15 sec between reps, 30 sec between groups 
1st Group - Pull, concentrate on form, 3/4 catch-up, feel pressure of water, hand as anchor -  move body over hand
2nd Group - Swim EN2
3rd Group - Kick - 1, 3 w/fins, 2, 4 w/o fins
4th Group - Swim - desc 1-4

2(4 x 50) on 1 w/fins and paddles - snorkel if got it, head down, EVF EN2
4 x 50 S/K/P/D


5/25/16 Wednesday (LCM)

300 S/200 K/300 P
4 X 50 Build on 1:15
5 x 100 on 2/2:15 Fr EN1  (20 sec rest)
200 P
4 x 100 on 2/2:15 EN2
200 K
3 x 100 on 2/2:15 EN2
2 x 100 1 3/4 catch-up 2 Cross-backs
2800

5/27/16 Friday (LCM)

300 S/ 200 K/100 P
4(3 x 50) on 1:15
1)2 build, 1 8 K-1 stroke
2)2 build, 1 3/4 catch-up
3)2 build, 1 x-back
4)2 build/1 arm down

2 x 200 on 3:30/3:40/? EN1 + 4 x 100 on 1;40/50/2 EN2
2 x 150 on 20 SR EN1 + 3 x 100 on 1;40/1:50/2/ EN2
2 x 100 on 1;40/50/2 EN1 + 2 x 100 on 1:40/50/2 EZ Cool down
3000

5/28/16 Saturday (LCM)

300 Swim
3 x 200
1)  100 K/100 Dr
2)  100 Stroke Dr/100 S Max DPS GOLF
3)  100 GOLF - 1+/100 8k-1 Stroke

600 S  (25 EZ/25 Fast/50 EZ/50 Fast/75 EZ/75 Fast/75 EZ/75 Fast/50 EZ/50 Fast/25 EZ/25 Fast

4 x 150 1) En1, 2) EN2 3) EN3  4) Race pace - Fast
100 EZ
300 (1st half of 600) (25 EZ/25 Fast, etc)
6 x 50 Dr/EZ Swim 
2800


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