Sunday, November 13, 2016

Workouts for week 7, November 14, 16, 18, 19, 2016

11/14/16  Mon

10 Min Warm-up mix (SKP+)
3 x 100 desc on 1:40/50/2:00
2(3 x 50) on 1  1st set build, 2nd set 12 1/2 Blast, 12 1/2 EZ x 2
4/5 x 300 on 4: 45/5/5: 30/5: 45 + EN2
Interval=repeat per 100 + rest = time for 4 x 300/5 x 300
     4:45=1:30/100 + 15 sec rest
     5:00=1:35/100 + 15 sec rest  20/25
     5:15=1:40/100 + 15 sec rest  21/25:15
     5:30=1:45/100 + 15 sec rest  22/27:30
cool down
2700 + cool down

11/16/16  Wed

10 Min warm-up Mix
4 x 50 golf on 1:10 (add stroke count and time) lowest possible # wins)
4 x 50 build on 1
6 x thru the following  (set are fly/free/back/free/br/free)
     4 x 25 K on 45 no fins
     2 x 25 S on 40 All Out!  same stroke as set
     1 x 50 EZ on 1:30
3 x 100 on 2 all out 
2 x 50 catch up/arm down
2600

11/18/16  Fri

10 Min Mix Warm-up
4 x 25 Free K 
6 x 50 on 1:10 25 Streamline k/ alt 25 Back-25 Fr
2 times thru the following
3 x 100 on 1:30/40/50 All Out
EZ 100 at 2:30

3 x 25 on 40 Fly or Br
3 x 75 on 1:15 Free
3 x 50 on 1:10/1:15 Br or 25 fly/25 Bk
3 x 100 Free on 1:45 Desc
3 x 75 on 1:30 Bk or Br 
25 EZ
2 x 50 on 1 all out
100 EZ

11/19/16  Sat

1)  10 Min Warm-up mix
4 x 100 50K/50 Dr RI: 10
4 x 50 build on 1

Free
2)  7 x 100 w/fins 50 Catch-up/50 arm down  on breathing side on 1:45
      6 x 50 w/fins Fist on 1:15

Stroke
2)   10 x 100 w/fins
        Fly - 3 R only/3 left only
        Bk - 3 Right arms/3 left arms
        Br - Breast arms - alternate 25 flutter/25 dolphin
        Fr - 50 Catch-up/50 Cross-backs

Others
3)   2 sets of  the following
2 x 250 hypo 3/5 x 50  R:14
8 x 25 on 40 choice EN2
100 Back or Free
400 S or P EN1

Distance
2 x 800 R:45
1200 S or P EN1



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