Monday, July 11, 2016

Workouts for week 42, July 11, 13,15,16, 2016

7/11/16 Monday

200 S + 4 x 50 K Last 2 build R:10
200 P + 4 x 50 Drill (Catch-up, arm down, fist, x-back)
2 x 100 scull  Ft/Mid/R/Swim x 25
2(4 x 50) on 1:20 Drill/build/ 1/4 Blast-1/4 EZ/ Sprint
400 on 6:30/7 EN2 + 4 x 100 on 1:50/2 EN2 
100 DPS
200 on 3:15/3:30 + 4 x 50 pm 1 EN2
2700

7/13/16 Wednesday

150 S/ 50 K x 3
3 x 100 Main Stroke Drill
4(2 x 50) on 1:25  #1 is drill, #2 is Swim IM order x set
3 x 300 w/fins k/S x 50 100 MS/100 Free/100 MS
3 x 200 paddles and  fins Free EN2  #3 EZ cool down
2800

7/15/16 Friday

400 S
4 x 100 Mix Choice (include 1 snorkel swim)
4 x 50 build on 1:10 build
4 x 100 on 2 Breath 3/5 x 50 
2 x 50 on 2 ALL OUT w/fins (Fast Kicking!!!!0
200 DPS snorkel swim
2 x 100 on 3 10 sec rest @ 50
400-600 swim or Pull EZ
2300-2500

7/16/16 Saturday

300 S
2(3 x 50) on 1:10 Desc
200 P
4 x 50 on 1:10 Build
10 x 50 K w/fins odd stroke dr/Even K
Others
5 x 100 EN2 on 1:40/50/2
2 x 50 on 1 ch DPS
6 x 50 on 1:10 Main stroke
2 x 50 on 1 Choice DPS
6 x 50 on 1 EN3 MS
2 x 50 on 1 Choice DPS
300 S or P Snorkel swim

Distance

600 EN1 
6 x 100 EN2 on 1:40/50/2 R:15
500 EN1+
5 x 100 IM/Stroke/Free EN2
400 EN1+
4 x 100 EN3 last 1 or 2 cool
4600




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