Sunday, August 28, 2016

Workouts for week 49, August 29, 31, September 2, 3, 2016

8/29/16  Monday

400 S
3 x 100 50 P/50 Scull choice
4 x 100 #1 build  #2 Neg Split  3 50 EZ/50 Moderate, 50 Sprint R:10 Sec 50 Sprint
3 x 100 on 1:50 /2/2:10/2:20 EN2 (20 sec rest)
200 on 3:15/3:30/3:45 EN2 with (20 sec Rest)
2 x 100 on 2/2:10/2:20 EN1 with 20 sec rest
200 on 3:15/3:30/3:45 EN2 with 20 sec rest
100 FAST on 2:30
200 EZ
2500

8/31/16 Wed

4 x 200 SKPD
10 x 50 on 1:30  1-4 25 build/25 1/4 Blast/1/4 EZ, 5-10 Sprint w fins
400 S or P EN1 Hypo 5 or 6
10 x 50 on 1:15  Odd - 1/4 Fast K/1/4 EZ K+ 25 Swim,  Even - Tech - Eyes down, long stroke, grab water/EVF
400 S or P EN1 

9/2/16  Friday

2 x 
200 S
100 K
100 25 Scull/25 swim/25 stroke drill/25 swim

4 x 200 S or P EN1
2 x 200 Back or 5 back strokes/5 Free Strokes
2 x 100 Breast Pull
2 x 50 K Fast Free
5 x 100 w fins and paddles

9/3/16 Sat

200 SKDr
3 x 100 #1 50 Front scull/50 Swim, #2 50 Mid Scull/50 Free, #3 50 rear scull/50 Swim
4 x 50 25 Fast Free/25 FKOB
4(3 x 50) 
    Fly - Odd - 3 strokes down, 2 strokes up(breathing), even - 3R/3L
    Bk - Odd - 25 L/25 R, even - 5 sec roll
    Br - Odd - Dble Pullouts, even - dolphin K
    Fr - Odd - 25 R/25 L - good roll, Even - arm down

Other
3 x 
100 MS
50 Free
50 25 MS/25 Free
150 Swim Free
Round 1 K
Round 2 Dr
Round 3 swim

4 x 
50 Free
100 Stroke/Stroke Dr/IM
50 Free
Sets 3 and 4 100 and last 50 is EN3

Distance
4 x 400 1 S, 3 P EN1
3 x 400 1 S, 2 P EN1+
2 x 400 1 S, 1 P EN2
1 x 400 Swim EN3
300 S/D x 50

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