Saturday, November 5, 2016

Workouts for Week 6, November 7, 9, 11, 12, 2016

1107/16  Mon

10 Min mix warmup
200 Rev IM Drill
6 x 50 on 1 build
8 x 50 on 1 w/fins  odds - stroke, evens - free
4 x 100 on 1:40/50/2:00  EN2
6 x 50 on 1:10 6-beat Overkick Swim
3 x 100 on 1:40/50/2:00  EN2
4 x 50 on 50
2 x 100 on 1:40/50/2:00
2 x 50 on 45 or cooldown
3000

11/09/16  Wed

10 Min Mix warmup choice
3 x 100 stroke drill
4(2 x 50) #1 Dr #2 Build IM order by set
3 x 300 K/S x 50 100 Main stroke/100 Free/100 MS
2 x 200 Free w/fins and Paddles 
4 x 50 on 1 Dr/S EZ
2800

11/11/16  Fri

10 Min mix warmup
4 x 24 K on 45
8 x 50 odds scull, evens build free

4 x 75 desc on 1:15
4 x 50 desc on 1
4 x 25 desc on 40

50 fast on 1:30 FAST
100 on 2:30 EZ
4 x 25 on 50 FAST
100 EZ on 2;30
50 FAST on 1:30
100 EZ on 3:30 

2 x 50 technique w/ paddles on 1
2 x 75 K on 1:30
2 x 25 streamline K w 3 fast Underwater dolphin Kicks
200 EZ


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