Monday, September 12, 2016

Workouts for week 51, September 12, 14, 16, 17, 2016

9/12/16  Monday

2 x (200 S + 100 K = 2 x 75(25 scull/50 Dr))
4 x 200 S or P EN1  3:15/3:25
6 x 100 EN2 on 1: 35/45/55/2:05
300 EN2 +/EN3 on 4:30/4:45/5
4 x 100 on 1:45/1:55/2:05 Fins and Paddles EZ
3000

9/14/16  Wed

300 S
8 x 50 25 Dr/25 Free 
200 K
4 x 200 EN1 on 3/3:15/3:30 EN1 (RI 20 sec) HR<20 for 10 sec
4 x 100 EN1 on 1:40/1:50/2/2:10 (RI 20 sec) HR<25 for 10 sec
200 Hypo 3, 7, 2, 8 x 50 (need to control breathing for sprinting, increase lung capacity, able to do underwaters and BR pullouts better)
12 x 25 on 35 w/fins, every 3rd 1 breath
100 Hypo 3, 7, 2, 8 x 25
8 x 25 on 30 w/fins FAST  2 strokes off wall with head down, no breathing as least, no more the 3 breaths per 25.  Increase rest to make if have to
100 EZ
3000

9/16/16  Fri

4 x 200 SKPS
2 x 200 RIMD/IM K/D
4 x 50 Dr/Build x 25 on 1:10 IM order
2 x (200 + 150 + 100) Rd 1 Free/ Rd 2 Stroke or IM 30 Sec rest 
8 x 50 w fins  25 15 M + 10 yds Build/25 Sprint  streamline UWDK
    Odds Free, Evens - stroke
4 x 50 EZ Dr/S x 50
2900

9/17/16  Sat

2 x (300 Choice + 3 x 100 Choice)
2 x 
2 x 75 on 1:15 Build
200 on 3/3:15/3:30 EN1
50 K MS on 1:20
10 x 100 
Odd- K on 3(sub 10 sec on each 100 K)
Even  - S FAST, start on 1:15 (add 10 Each 100 Swim)
3000

Other
4 x 400 S or P EN1
200 EZ
4000

Distance
2 x 600 S or P EN1
200 EZ
4400


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