Sunday, October 9, 2016

Workouts for Week 3, October 10, 12, 14, 15, 2016 - all Free!

10/10/16  Monday

400 Fr/300 K/200 P/100 Scull ft/mid/rear/swim
2(4 x 50) on 1 Dr/S x 25 Set #1 - alt catch-up/arm-down  Set #2 - Alt weak arm/ 1 somersault in middle
2(4 x 25) on 40 1st set build, 2nd set 1/2 Blastf
8/9/10 x 100 on 1:40/1:50/2  EN2
100 S
100 K
100 P EZ 
2900

10/12/16  Wednesday

200 SKPDS
8 x 50 K w fins on 1 25 build/25 strong
8 x 25 K sprint on 45 all out!
2 x 100 scull ft/mid/rear/ swim
200 free
6 x 50 on 1:15 6 beat overkick, THE ONLY THING TO WORK ON.  Plenty of rest, just fast kick
3 x 100 EZ/Medium/Fast on 1:40/1:50/2
200 Free EZ
2800

10/14/16  Friday

300 S/200 K/ 300P
2(3 x 50) on 1 build
2(4 x 25) on 35 1st set 12 1/2 Blast  2nd Sprint
6 x 200 on 3:10/3:15/3:20
    2 - Free EN3  
    2 - Free EZ
    2 - Free RACE PACE FAST All out!
400 S or P EN1
2900

EN3 HR
30    28 1/2
40    27
50    25 1/2
60    24
70    22 1/2

10/15/16  Saturday

200 SKPDS
Free Progression
2 x 25 K on right side/K on left side
2 x 25 K on side, 2 switches per 25
2 x 25 breath twice then switch
2 x 50 2 count
2 x 50 25 2 count/25 DPS
3 x 50 25 DPS/25 Build
4 x 50 GOLF
4 x 50 25 Stroke count Fast/Sprint
4 x 150 on 2:10 + 600 P
4 x 125 on 1:50 + 500 K
4 x 100 on 1:30/1:40 + 400 S
4 x 75 on 1:15 + 300 P


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