Sunday, June 12, 2016

Workouts for Week 39, June 20, 22, 24, 25, 2016

6/20/16  Monday

300 S, 200 K, 200 Dr
4 x thru
25 scull- head 1st, face up, hands @ hips
25 scull - feet 1st, face down, hands overhead
25 scull - head 1st, face down, hands @ hips
100 EZ

2(3 x 50) on 1:15  1st set build to sprint, 2nd set desc to full sprint
10 x 100 on 1:50/2/2:10/2:20 EN2 interval w 20 Sec rest at 80% effort

100 EZ
400 K w/fins no board on side
2800

6/22/16 Wednesday

300 S, 200 P 100 K
8 x 50 Im order Dr/build x 25 on 1:15/20/25

3 x thru
200 Fr
100 IM
4 x 50 Fast on 1:10(PM - on 50)

400 S or P, snorkel swim - concentrate on head down, body rotation, drop hand, feel power of pull

6/24/2016  Friday

500 Choice
200 EZ/Dr x 50
2 x 150 mid 50 build
3 x 200 EN1 R:10
3 x 50 all out on 2
150 DPS
4 x 25 on 1 all out
200 S/scull x 50 no pull buoy
3 x 50 on 1 all out
150 DPS
4 x 25 all out on 35?
200 Swim/scull x 50 no Pull Buoy
2800

6/25/16 Saturday

400 S
2 x 150 K
300 S alt 100 3/4 catch-up/100 P
2(3 x 100) 
Rd 1
1 50 bk/25 br/25 fr,  2 - 25 bk/50 br/25 fr, 3 - 25 bk/25 br/50 Free
Rd 2
150 fist w/fins, 150 swim
400 Free
4 x 100 k no board
300 S
3 x 100 IM
200 S
2 x 100 P
100 S
100 X-backs
400-600-800 S or p EN1
3600 +

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