Sunday, October 2, 2016

Workouts for Week 2, October 3, 5, 7, 8, 2016

10/3/16  Monday

150 Free, 150 Back
100 Free, 100 Back
2 x 50 flutter K on 1:15
4 x 25 on 45 dolphin K
2 x 50 on 1:15 Swim
4 x 25 on 40 Swim build 
2 x 75 fly/bk/fr on 2 
2 x 200 Free with paddles
4 x 100 on 2:30 1st 25 fly/50 Free/25 choice
4 x 50 on 1:05 Fr/Bk
12 x 25 on 40 choice FAST
400 EN1 S or P
2850

10/5/16  Wednesday

300 Free w snorkel
300 Free w snorkel, eyes down, long stroke, drop hand, straight pull
3 times thru
2 x 25 stroke drill 
1 x 50 stroke
4 x 25 stroke all out on 40
100 IM on 2:30
100 Free on 2
1st round fly w/fins
2nd rd Back
3rd round Breast

4(4 X 25) on 45
    1)  Blast K 1st half
    2)  Blast K 2nd half
    3)  Build K
    4)  All out

4(5 x 25) on 45 Swim 
    1)  Swim but Blast 1st half of the K
    2)  Swim and Blast 2nd half with K
    3)  Swim Build
    4)  Swim Blast K and Swim

200 S or P EZ
2900

10/7/16  Friday

500 every 4th length K streamline
4 x 100 on 1:45 Build
6 x 50 on 1:05 (stroke/free x 25) 1st 4 drill stroke IM order (fly/bk/br x 2)
6 x 25 fly on 45 w/fins
4 x 100 1st 25 stroke IM order/75 build
6 x 50 Bk on 1:05
6 x 25 Bk on :45
4 x 100 on 2:10 IM
6 x 50 on 1:10 25 Br/25 Fr
6 x 25 alternate Fr/Dr

10/8/16  Saturday

200 Free
200 (2 strokes Bk/3 strokes Free)
200 Bk
Bk progression
2 x 25 streamline K on bk on 40
2 x 25 1 arm tip, and ride edge, switch on 45
2 x 25 tip and reach with only the x (hold) 
2 x 25 tip and reach with waltz K (hold, kickkickhold, kick kick hold)
3 x 50 3 button POP & Waltz on 1:10
4 x 50 golf Back on 1:30

6 x 25 fly w/fins on 40
4 x 50 25 Bk/25 Br on 1
4 x 50 Fast Free on 50

2 x thru
2 x 75 on 1:15 Free
2 x 100 on 1:45
1 x 50 EZ on 1
200 EZ

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