Wednesday, September 21, 2016

Re: Workouts for week 52, September 19, 21, 23, 24, 2016

John, we've also made it official that Saturday workouts are just an hour and a quarter for the rest of the year since everyone gets out by 7:15 anyway.  So there's time for some extra yardage on Saturday but you don't have to plan on as much.


We'll decide on the length of 2017's Saturday workouts when we get there.




From: Nick Gearhart <nickgearhart@hotmail.com>
Sent: Wednesday, September 21, 2016 5:36 AM
To: John Dankert
Cc: dankjo.coach@blogger.com; Jack Fritts; Chris Tyler
Subject: Re: Workouts for week 52, September 19, 21, 23, 24, 2016
 
I appreciate you writing the weekly workouts, but receiving them TUESDAY NIGHT AT 11:47 pm is a "little late" for Monday!  I can write a workout on the fly, but if you have a season plan can you send them out by Sunday night?  Thanks.

Sent from my iPhone

On Sep 20, 2016, at 11:47 PM, John Dankert <dankjo@yahoo.com> wrote:

9/19/2016  Monday

300 S, 200 K
4 x 125 (75 free/50 scull)
2(4 x 25) on 35 Desc
Distance
8 x 150 on 2:15/2:30 5 EN1, 3 EN2
100 EZ
4 x 50 K w snorkel superman on 1
4 x 50 K w snorkel superman on 55
100 EZ

9/21/16  Wednesday

300 Free
6 x 100 on 2:10/2:20 50 Bk/50 Br
4 x 100 Back Desc on 2:10 
3 x 75 Br on 1:40/1:50
2 x 50 Free on 1
1 x 25 Kick Free fast
1 x 100 IM All out
100 EZ
12 x 50 on 1:10 Choice  25 build to sprint, focus on streamline and Underwater dolphin Kick(3-4 Kicks), sprint back
6 x 25 on 30 All OUT!
50 EZ on 1:30
4 x 25 on 30 All Out!
50 EZ on 1:30
2 x 25 on 30 All Out
100 EZ
2950

9/23/16  Friday

200 Free Catch-up, 200 Back 3 point pop
8 x 50 on 1:10 25 1 P/2 K/ 25 DPS breast
3 x 125 on 2:30/2:40 Desc 1-3 Free, work walls, streamline, UWDF (underwater Dolphin Kick)
5 x 100 on 2 desc 50 Bk/50 Fr, work walls, streamline, fast underwater dolphin K (3-4)
3 x 75 on 1:30 Desc streamline and fast UWDK
12 x 50 on 1:10 w/fins 25 Fly/25 Br w flutter Kick, streamline on extensions
8 x 50 on 1:20 2 flips per 25 Free or Back
100 EZ
3000

9/24/16  Saturday

400 (50 Free/25 Streamline K on Back/25 Bk)
8 x 50 Br on 1:10/1:15 25 1 P/2K/ 25 Long gliding stroke
16 x 25 w fins on 45  concentrate on Head before arms and extended landings
8 x 75 w fins on 1:20/1:30  25 Fly/25 Bk/25 Br w/flutter K
8 x 50 Golf on 1:30 free  4 w paddles/4 w/o paddles
6 x 100 on 2 FAST
100 Bk EZ work walls, UWDK past flags on all walls
20 x 25 on 40 odds non-free, evens - Free
3 x 25 on 40 K all out - streamline or w snorkel
4 x 75 on 1;20 1st and 3rd 25 Swim with fast K, 2nd 25 all out K
3 x 25 on 40 Swim with Fast 6 - beat overkick
500 S or P EN1
4350

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