Wednesday, June 8, 2016

Workouts for week 37, June 8, 10, 11, 2016

6/08/16. Wednesday 


300S
6 x 50 drill mix drills and strokes
200 P,. 100 Scull
900
6 x 50 on 1:15(1:00 PM). Odd build, even desc
1200
4 x 100 on 3  EN3 90%+.  1600
200 S gliding rotation 1800
3 x 100 on 230 EN3 Fast 90%. 2100
100 gliding swim. 2200
200 cool AM  2400
Pm
2 x 100 on 2 EN3. 2600
2 x 100 ez/dr x 50. 2800

6/10/16  Fri

300 S
200 I'm K/D x 25
100 scull. 600
5 x 100 K on 2/215/(4)230. 1100
400 free4+ dolphin kicks off wall. 1500
4 x 50 IM order strokes   1700
100 Im.  1800
300 free. 2100
4 x 50 IM order 2300
100 IM. 2400
200 FR AM cool
4x 50 IM order
100 I'm Dr/100 fr

6/11/16 Sat

400 fr (150 S,50 dr)
300 bk (5 Bk strokes/5free)(mid 100 dr)
200 br SKDS x 50
100 fly Dr/S x 25
Fly progression 

6 x 50 w/fins fly

Other
2 x 100 K
2 x 100 S
4 x 50 K
4 x 50 S
200 S MS
200 K MS
8 x 100 paddles & fins EN1

DIST
800 Paddles and P
4 x 100 EN2
600 P & F
4 x 100 en2
400 p
4 x 100 CD. D/S x 50






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