Sunday, October 23, 2016

Workouts for Week 5, October 24, 26, 28, 29, 2016

10/24/16  Monday

10 Min Mix warmup
2 times thru 
100 (50 scull/50 Dbl arm back) 
2 x 50 build on 1
S 3 x 150 on 2/2:10/2:20  En2
K 3 x 100 on 2
S 3 x 100 on 1:30/40/50/2:00  EN2
K 3 x 50 on 1:10
S 3 x 50 on 50/55/1
K 100 Choice on 1:40/50
S 10 x 75 on 1:10/1:15/1;20  2 EN1/2 EN2
100 EZ CD

10/26/16  Wed

10 Min Mix warm up
2 x thru the following, rest 10 sec after each
50 K on side
50 Main Stroke Drill
50 Build
8 x 125 on 2/2:10/2:20  Last 25 6 beat overkick  100 should be EN1 to make sure last 25 is a blasted kick
2 x thru the following
5 x 100 EN1 on 1;35/45/55
4 x 50 stroke FAST on 1:15
2700 + WU

10/28/16  Fri

10 Min Mix warmup
5 Min 25 K/25 Dr Mix strokes

Dist
2 x 150 on 2:25/35/45
2 x 150 on 2:20/30/40
2 x 150 on 2:15/25/35

12 x 50 on 1/1:05/1:10 no Free
300 S, 300 K, 300 P

Mid-Distance
3 times thru the following
2 x 75 on 1:20/25 Fly/Bk/Br
2 x 25's Fly/Bk/Br x set

4(4 x 100) on 1:40/50/2/2:10
1.  75 EZ Free/10 sec/25 SPRINT FLY
2.  50 EZ Free/25 Sprint Bk/10 sec/25 Sprint Free
3.  25 EZ Free/50 Sprint Bk/10 sec/25 Sprint Free
4.  75 Sprint Bk or Br/ 10 sec/25 sprint Free
  
200 S, 200 K, 200 P

10/29/16  Sat

10 min Warm up choice
200 snorkel S, eyes down, riding edge, slow with paddles
3 x thru the following
100 superman snorkel flutter K
2 x 50 Golf on 1:05

5 x 100 on 2 FAST
4 x 100 on 2:20 EZ
3 x 100 on 2 FAST
2 x 100 on 2:20 EZ
1 x 100 FAST

w/fins
2 x 50 on 1 choice
2 x 25 on 40 UWDK then streamline Back K
2 x 25 on 40 Fly w fins 
2 x 50 on 1:10 Br P w/flutter K
2 x 50 on 1 BK, work UWDK off BOTH walls
2 x 50 on 1 Free FAST

Optional
600 steady
2 x 300 Neg split
800 Strong
2 x 300 Neg Split


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