Sunday, June 26, 2016

Workouts for Week 40, June 27, 29, July 1, 2, 2016

6/27/16  Monday

200 SKPD
2(3 x 50) on 1:15  1st set Build, 2nd set Desc
2 x 400 S #1 EN1, #2 EN2 R:20 
8 x 50 on 1:15 EN2
2 x 200 #1 EN2 #2 EN1 on on 3:20/30/40
6 x 50 EN1 Cool on 1:15

6/29/16  Wednesday

300 S
300 K/D Rev IM no Free
300 P
4(4 x 50) 25 stroke/25 Free on 1:20
4 x 150 Odd - EMF x 50, Even Fly/Bk/Br (fins ok)
4 x 100 Paddles and fins strong effort and fast kick
200 SD x 50

7/1/16  Friday

400 S 300 D 200 K 100 Dr
2(4 x 100) 1st set Build, 2nd set Desc
4(4 x 50) on 1:30  1. Build 2. 1/4 BLast/1/4 EZ x 2 3. 25 Sprint/25 EZ  4. SPRINT
300/400 Swim 4 dolphin K off wall
3000

7/2/16 Saturday

400 S
6 x 100 Mix (K,P,D,Scull)
4 x 100 50 K w/fins on side, face down, body straight, 50 Swim 2 sec glide
4 x 200 on 3;30/40/50 EN1  MS
4 x 100 on 1:45/1:55/2:05  EN2 Free
4 x 50 on 1:15 EN3 Hard  28-24 HR
200 EN1 EZ
2 x 150 100 S/50 Cross-backs
3 x 100 Kick 
2 x 50 25 free/25 MS
2 x 100 Hypo 3/5 x 50

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