Sunday, July 31, 2016

Workouts for Week 45, August 1, 3, 5, 6, 2016

8/1/16  Monday

300 S, 200 K, 300 P    800
K 2(2 x 50 FAST on 1:15 + 50 EZ K on 1:25)  1100
100 EZ    1200
2(3 x 50) Build/1/4 BL-1/4 EZ x 2/Sprint on 1:15   1500
if stroke later, 1 round of MS

Free
10/11/12 x 100 on 1:55/2:05.2:15  EN2  2700
100 EZ

IM
P300 Breast 3rd length free + S 4 x 100 on 2:15 Fly/BK/Br/Fr or MS or Br
400 S or P EN1

8/3/16  Wednesday

6 x 200 
1)  Swim
2)  100 Fr/100 Fly/Bk Dr  Fly 3R3L3W - BK Up/Down, full stroke 
3)  K
4)  100 Fr/100 Bk/Br Dr  Bk - 3 shoulder pumps overhead - Br - 1P3K
5)  P
6) 100 Fr/100 Br/Fr Dr  Br - Br arms/flutter kick - Fr - x-backs
1200

2 x thru
200 Paddle Pull, Hypo 6 (not bilateral! - Make breathing, 2nd time faster then first
3 x 50 on 1:25 IM switch fly/bk, bk/br, br/fr
2 x 100 1 K, 1 Dr
2 x 50 on 1:10 25 Sprint/25 EZ
2500

8/5/16  Friday

300 Swim (snorkel if they have it), 200 K No board (with snorkel - superman -arms parallel in front HEAD DOWN!!!)  500
2 x 100 Scull Ft/Mid/Rear/S
2 x 50 K on side R down, L back with Fins(face down, rotate up to breath, then back down) Make sure on side and not at 45 degrees or on stomach.  
2 x 50 2 count (3/4 catchupish) arm in front, when almost entering, pull with forward arm with EVF(over barrel) and explode forward
100 FAST on 2:30
1000

Distance
500 S EN1 R:15                                                    age    EN2    EN3
400 S EN2 R:15                                                    30     25         28.5      
300 S EN3 R:15 on 5/5:20                                   40     24        27
200 S EN3 R:15 on 3:20/30/40?                         50     23        25.5  
100 S All out                                                           60     22        24
2500
200 EZ/Dr x 50 or 100 x 25s
2700

Others 
P 5 x 100 EN1 R:15 on 2/2:10
S 3 x 100 on 1:50/2 make!!  1:50 Jack, Pam, any that can make it, others on 2 (ie HARD!)
P 6 x 50 EN1 on 1:15
S 3 x 100 on  1:45/1:55-Jack, Pam, Chris, anyone else fast, Becky, Push them, others on 1:55  Try to emphasize K last 50(HARDER!)  make interval!!!!
2400
200 EZ/Dr x 50 or a 100 x 25s
2600

8/6/16  Saturday

5 x 200 (150 S + 50 K on side)
4 x 100 Odds P, Evens Dr  1400
4(2 x 50) on 1:15  50 Drill/50Swim IM order   1800
3 x 300 K/S x 50 w/fins  100 Ch/100 Fr/100 Ch  2700
3 x 200 Fins and paddles Free EN2  3300
3 x 100 Pull hypo 5/6 x 50 long relaxed gliding make breathing  
3600




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