Tuesday, August 16, 2016

Workouts for Week 47, August 15, 17, 19, 20, 2016

8/15/16  Monday

5 x 100 Mix
2 x 150 K EMF x 50
3 x 200 P Desc
1 x 300 EN1
2 x 200 EN2
3 x 100 EN2+
Cool down
2400

8/17/16  Wednesday

400 Free
300 (50 Fr/50 Dr/50 Fr)
200 (50 stroke dr/50 stroke
100 scull choice

2 x 100 Free on 2:15 technique, head down, hips rotating, EVF
2 x 100 Stroke Dr/Free x 50
2 x 100 Stroke Dr/Stroke x 50
4 x 50 on 1:15 1-2 build, 3 1/4 Blast/1/4 EZx 2, 4 Sprint
2 x 200 on 5 FAST!  Get times
4 x 50 on 2 Fast Main Stroke or IM
100 EZ
2500

8/19/16  Friday

200 SKP
100 scull Ft/Mid/Rear/Swim
100 Free Tech EN1 on 2/2:10/2:20 
50 K on 1:15/1:25
50 Dr Stroke on 1:20
300 (50 Stroke/50 Fr)
4 x 50 Fly on 1:20 w/fins
3 x 50 BK (double arm or 5 Bk/5Fr strokes) on 1:15
2 x 50 Br on 1:20/1:25
1 x 50 Free 6-beat Kick (overkick)
300 Paddle Free on 5
3 x 100 Fast on 1:50/2/2:10
2 x 100 Faster on 1:40/1:50/2
2500
cool

8/20/16  Saturday

400 Fr/ 200 IM K/D/ 200 P
4 x 50 Free build on 1:15
4 x 100 (50 Fr/50 Stroke Dr)
4 x 50 (25 Stroke/25 Stroke Dr) IM order?
100 Free on 2 EN1
2 x 50 Stroke on 1:15 EN3
200 Free on 4 EN1
2 x 100 Stroke on 2/2:15/2:30 EN3
400 Free on 6:30/7/7:30
2 x 200 Stroke on 4 EN3
400 S or P or Paddles and fins EN1 CD
3400

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