Sunday, June 12, 2016

Workouts for Week 38, June 13, 15, 17, 18, 2016

6/13/16 Monday

300  P
3 x 100 dr choice
3 x 100 K w/fins on side(alternate side)
6 x 50 build on 1:15
4 x 300 R:20 or 6 x 200 R:20 ors 8 x 150 R:20
100 EZ
4 x 50 on 1 EN2
100 EZ

6/15/16 Wednesday

4 x 200 SKDS
3 x 100 Desc on 2?
6 x 50 build on 1:15
4 x 100 on 2:30 EN3 90%
400 P EN1 R:30
8 x 50 on 1:10 90% EN3
200 EZ (SDSD)

age HR
30   28.5
40   27
50   25.5
60   24

6/17/16 Friday

400 Fr
200 IM K/D
200 P
Fly Progression
1)  chest press
2)  hands on kickboard
3)
4)
5)
6)

400 Free
200 IM (AM Fly/Bk(5)-fr(5)/ Br/Fr)
4 x 25 fly on 45
300 Free
200 IM
4 x 25 Br
200 Fr
200 IM 
4 x 50 Free CD

6/18/2016 Saturday

400 Fr
300 Rev IM KDS
200 P
100 S
6 x 50 scull - Ft, mid, rear, Swim, Ft 1st-on front-hands overhead, ft 1st, on back, hands @ hips
6 x 50 on 1:15  1 - Fly - 333, 2 backstrokes (5 bk,5 fr), 2 breast, 1 free

2(5 x 50) 1st 5 stroke w/fins, 2nd 5 free w fins
6 x 200 100 free/100 stroke K
400 stroke/IM + 2 x 100 free S
300 fr + 3 x 100 stroke K w/fins
200 IM/stroke + 4 x 100 Free
 



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