Sunday, September 25, 2016

Workouts for Week 1, September 26, 28, 30, October 1, 2016

9/26/16  Monday

300 S
4 x 75 (50 K/25 Dr)
3 x 100 P build 2nd 50
4(4 x 25) on 45?
    1)  K on side, face down, rotate head to breath
    2)  alternate 25 L/25 R arm down on breathing side
    3)  15M dolphin K then free - tight EFFICIENT streamline on K, Do what they can, as far as they can
    4)   Build swim

7/8/9/10 x 100 on 1:30/40/50/2:00 EN2 80% 20 Rest 
3 x 200 K P D EN1
2900

9/28/16  Wednesday

400 S
4 x 25 on 45 work on streamline, perfect, relaxed, long glide then ez swim
6 x 50 K Desc 1-3, 4-6  IM or choice
2(4 x 75) S or P Desc 1-4

300 Fins and paddles on 4:30/45/5
4 x 25 w fins on 30 fast
2 x 150 w fins and paddles on 2/2:10/2:20?
4 x 25 w fins on 25 FAST
3 x 100 fins and paddles on 1:30/40/50
4 x 25 w fins on 20 FAST 
2-4 x 100 odds catch-up, evens crossbacks
2800

9/30/16  Friday

2 x 200 Choice
3 x 100 K/D x 25
4 x 50 build on 1
300 K no board
2 x 200 50 Dr/50 Fr swim
300 S Desc x 100s
2 x 200 Hypo 3/5 x 50
150 on 2:15/20/25/30  Fly/Bk/Br going 25 Swim/25 Drill
3 x 100 on 1:40/50/2:00/2:10  IM
3 x 50 on 1  6-beat overkick 
100 EZ
2900

10/01/16  Saturday

4 x 200 SKPD
2 time thru the following
2 X 25 K build to Sprint w snorkel 
2 x 50 Main Stroke Dr/Free x 25 on 1:10

16 x 25 on 40/45/50 w/snorkel
      - odds streamline K, MS or IM order
      - evens - free Swim, work glide and catch, rotate, glide, hand drop to elbow

Distance
4 x 100 on 1:30/40/50
2 x 200 on 3/3:10/3:20
400 on 6/6:15/6:30
300 every 4th length Fly
300 Snorkel swim EZ, every 3rd length scull
3300

Others
12 x 100 on 1:25/35/45/55
2 x 300 on 4:30/5  #1 EN3 #2 EZ cool
3000

Sprint
2 x thru
4 x 50 Desc on 1
4 x 25 desc on 40
2 x thru
fins and paddles
200 w fins EZ swim Rest 20 sec
2 x 25 on 1 with fins and paddles
2 x 100 Dr
2800

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