Sunday, October 16, 2016

Workouts for week 4, October 17, 19, 21, 22, 2016

10/17/16  Monday



5:30  10 Minutes of Swimming/Kicking/Pulling/Mix
5:40  3 x 50 scull - 50 ft scull, 50 mid scull, 50 rear scull  RI: 10
5:44  3 x 50 Build on 1
5:47  4/5 x 100 on 1:30/40/50/2  EN2
5:55  2 x 50 GOLF on 1
5:57  3/4 x 100 on 1:30/40/50/2:00  EN2
6:03  2 x 50 Golf on 1
6:05  2/3 x 100 on 1:30/40/50/2  EN2
6:10  2 x 50 Golf on 1
6:12  1/2 x 100 on 1:30/40/50/2
6:15  2 x 50 Golf on 1
6:17  1 x 100 All Out
6:20  200 S, 200 K, 200 P EZ EN1

10/19/16  Wednesday

5:30  10 Min Mix warm-up
5:40  4 x 75 KDS x 25 IM order on 1:30
5:46  3 Times thru
          3 x 25 on 35 desc 1-3
          1 x 75 on 1:15 FAST - Fly - 4 fast under water dolphin K, 4 fast strokes then free
          1 x 50 EZ Free on 1:20
Round 1 Fly, Round 2 Free, Round 3 Back
6:03  16 x 25 on 40 Odds - Fly, evens - Back w fins - for speed, come up and after UWDK and ride legs
6:16  100 EZ on 2
6:17  8 x 75 on 1:20 50 Mod, 25 6 beat OverKick (last 25 is  the emphasis, WORK THE LEGS!)
6:28  100 EZ

10/21/16  Friday

5:30  10 Min Mix
5:40  100 Bk, 100 BK K
5:44  5 x 25 on 40 Fly w fins  #1 & 2 Drill Right only, left only, kick  in front, kick in back
          4 x 50 on 1 Back w fins 4 underwater dolphin Kicks off start and turn
          3 x 75 Breast on 1:30  work breaststroke pull down off turns - streamline, dolphin K, pulldown, sneak hands up as Kick them forward, 
          2 x 100 Free on 2 FAST, do 4 underwater dolphin K off turns

6:00  2 X 150 on 3:00  gliding stroke, exaggerated!!!!! 2 sec minimum
          2 x 50 superman flutter kick  w/snorkel on 1:15
          2 x 50 on 1 gold (count strokes and get time and add together = golf score)
          2 x 50 on 1 fast
          2 x 100 on 1:40 FAST Free
6:16  8 x 75 w/paddles DPS on 1:30/1:25/1:20?
6:28  4 x 25 on 45 FAST optional w/fins!
100 EZ

10/22/16  Saturday

300 Every 3rd Length 1 arm back (rotate BOTH shoulders)
200 superman snorkel K
100 25 back/50 Free/25 Back
10 x 50 Free on 1 with snorkel  and paddles - push, ride edge, shoulder dry, hands wet, recover
12 x 75 w/fins on 1:15 build off each wall, propel, ride edge, extend forward
3 times thru the following
3 x 50 golf Free on 1
3 x 75 free desc on 1:10
4 x 25 on 30 FAST!

10 x 50 on 1:20 w fins - 25 streamline K on back - 25 odds Free, evens Back
6 x 150 Swim EN1





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