Tuesday, September 6, 2016

Workouts for week 50, September 5, 6, 7, 9, 10, 2016

9/5/16  Monday

400 S
300 P
200 K
100 Scull
4 x 50 on 1:10 build  1200
2 x 100 on 2:30 Neg Split and Desc  1400
4 x 150 on 2:30/40/50/3:00  2000
4 X 50 w/fins SKDS  
2200

9/6/16 Tuesday

400 S, 200 K, 300 P
1 x 400 S or P
2 x 300 Stroke, choice, or every 3rd 50 6 beat Kick
3 x 200 Neg split & Desc, last 100 FAST!
2 x 100 CD
2600

9/7/16 Wednesday - SCY 1st indoor practice

300 S, 100 K
200 P, 100 K
100 S, 100 Scull
3(4 x 25) on 35 w/fins
    1.  streamline dolphin K 15M
    2.  Catchup - 3/4 Catchup
    3.  1/2 Blast/1/2 EZ
    4.  Sprint
300 S or P on 4:30 (20 sec)
4 x 25 K on 50 no fins desc
200 S or P on 3
4 x 25 on 40 Build
100 on 2 S or P
4 x 25 on 35 Sprint
10 x 50 K on 1:15 no board, on side, bottom arm extended out front, top arm at side, face in water, body in line, when need a breath, rotate face up to breath then back down.  4 + dolphin Ks of each wall
100 EZ

9/9/16  Friday

2 x 200 #1 Swim, #2 P
4 x 50 K on 1:15
2 x 200 #1 IM Dr/Fr x s25  #2 Stroke Drill (no free)
2 x 50 K MS-Specialty build on 1:20
2 x 100 Build on 2
2(4 x 25) on 40 IM order
300 S or P EN1
2(4 x 25) on 40 MS no free (fly/Back 4+ dolphin K off wall)
200 S or P
2(4 x 25) on 40 fins and Paddles FAST!
100 EZ
Flip turns
100-200 EZ

9/10/16  Saturday

400 S
4 x 100 RIMD
4 x 50 Desc free on 1
3 x 100 S on 1:45/55/2:05 streamline off wall (4+)
3 x 100 K on 2:15/2:25 Build #3
3 x 50 S on 5 streamline off walls
3 x 50 K on 1:10 Desc to all out

Others
6 x 200 on 3/3:15/3:30 1-3 EN2, 4-6 EN1
6 x 100 on 1:50/2/2:10 1-3 EN2, 4-6 EN1
200 SDSD x 50
3900

Distance
2 x 800 #1 EN2, #2 Neg Split 45 sec rest
2 x 400 #1 EN2, #2 Neg Split 30 sec rest
200 EZ
4500

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