Sunday, July 17, 2016

Workouts for Week 43, July 18, 20, 22, 23, 2016

7/18/16  Monday

500 Swim
2 x 100 1 K, 1 P
2 x 100 scull R:10
2 x 100 Build on 2
Dist
2 x 400 P
4 x 100 on 1:35/45/55 En2
2 x 200 on 3:15/25/ EN1
4 x 100 on 1:35/45/55 EN2
Last 2 cool down?
Other
2 x thru
100 K Fast
2 x 50 on 1:15 Main Stroke
2 x 50 on 1:30 Weak Stroke
2 x 50 on 1:15 Choice

4(4 x 50) on 1:15/20/25  IM order - Odd Stroke, Evens Free

7/20/16  Wednesday

2(100 S/100 K/100 P/100 Drill)
4 x 50 IM order Drill on 1:15
4 x 50 Desc 1-4 on 1;15
4(4 x 50) on 1:15
    1st set - breath 4, 5, 6, 7 x 50
    2nd set - Desc 1-4
    3rd set - choice
    4th set - 25 MS FAST/25 EZ free
10 x 50 on 1:10 EN2
200 S or  P EZ

7/22/16  Friday

300 S/ 300 K Mid 100 build/300 P
4 x 50 drill - 3/4 catch-up(feel power of pull(2 count), arm down, weak arm, x-backs)
8 x 100 on 1:40/50/2 EN2
6 x 50 on 1:10 EN2
200 DPS long gliding powerful stroke
6 x 50 on 1:10 EN3
200 S or P EZ S/D

7/23/16  Saturday

300 S/200 K/100 Dr
2 x 100 scull #1 Ft/md/rr/Swim, #2 Choice
4(3 x 50) KDS Rev IM order
2(4 x 50) Dr/build/1/4 Blast-1/4 EZ/Sprint on 1:20
8 x 50 on 55 FAST 
200 DPS w paddles breath 4/6 x 50
4 x 100 FAST on 1:30/1:40

400 S or P w fins EN1
or 
200 DPS w/Paddles
2 x 200 FAST on 3:15/3:30
then 400 S or P w fins EN!


No comments: