Sunday, August 7, 2016

Workouts for Week 46, August 8, 10, 12, 13, 2016

8/8/16  Monday

4 x 200 SPDS
200 K
K 4 x 50 on 1:30 build 1-2, fast 3-4
4 x 150 P w fins Odd - fist  Even - w/paddles
2(2 x 200) on 3:10 1st set EN2, 2nd set EN3

8/10/16 Wednesday

400 Free, 200 K, 200 P
2(4 x 50) on 1:15 Dr/Build/1/4 BLAST-1/4 EZ x 2/SPRINT
10 x 50 on 1 FAST
100 EZ
200 Hypo 5 or 7, on 3:15 + 4 x 50 MS sprint on 1:15
200 SD x 50

8/12/16 Friday

200 Fr/200 IM Dr/200P/200 IM K
2 x 50 Fist w fins EVF slow and perfect pull
2 x 50 arm down on breathing side
2 x 50 #1 Stroke Dr  #2 25 Stroke/25 Sprint
3 x 50 Fly K on Back on 1:30
3 x 50 1/4 Under H2O K, 1/4 Sprint (top) x 2

2 x 100 K Fly on 1:55
2 x 100 P build x 25
2 x 100 Free on 1:30
2 x 100 Fly/Bk (5 bk/5 fr) on 2:15
 
2 x 50 Fly K on 1:15
2 x 50 P 25 strong, 25 Sprint
2 x 50 Free on 1
2 x 50 Fly/Bk, Br/Fr on 1:15
2600

8/13/16  Saturday

800 (100 Fr/100 Rev IM)
2(4 x 50) IM order Last 4 15 M Sprint/35 EZ
4 x 200 IM/Free on 3/3:15/3:30 Odd IM EN1, Even - Free EN2
4 x 100 MS 50 K/25 Dr/25 Sprint
8 x 100 Odd - MS - EN2, Even Free EN1
400 S or P EN1
3600


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