Monday, November 21, 2016

Workouts for week 8, November 23, 25, 26, 2016 (part 2)

11/23/16  Wednesday

10 min Warm-up Mix
10 x 50 w fins
     1-5 Odd lengths Free Catch-up, even lengths Back exaggerating rotation
     6-10 Odd lengths Breast Pull w/ dolphin K, even lengths Fly K arms at side - 1 length different side
2 x 200 K  #1 Choice, #2 IM 
10 x 25 on 1:30 2 turn 25s, 2 each stroke, #9 & 10 Choice
10 x 100 on 1:50/2/2:10/2:20
    1-3 Free    4-6 Back    7-8 Breast     9-10 Fly w fins 25 r only, 25 left only, 50 swim (1 K in front/1 big K in back)
200 EZ

11/25/16  Friday

10 Minute Mix warm-up
12 x 100 on 2  (4 free on 1:40/1:50 1 Fly/Back Drill x 50 on 1:50 1 Breast/Fr on 1:50) x 2
8 x 50 K no board 2 free/2 choice x 2 R:10 sec
600 S or P Hypo 4 or 5
4 x 100 Free P on 1:35/1:45/1:55 EN2  3200
below if time
300 IM SKD x 25
8 x 50 K no board MS fins ok
3 x 200 on 3:10/3:20/3:30 EN3 (90%)
4 x 100 P Free on 1:35/1:45/1:55
4 x 100 for time

11/26/16  Saturday

10 Min Mix Warm-up
10 x 50 25 Dr/25 Swim
7 x 100 K  2 free w board, 2 back streamline K, 2 choice K, 1 75 build, 25 Sprint K Choice
Locomotor
25 EZ/25 Fast
50 EZ/50 Fast
75 EZ/75 Fast
100 EZ/100 Fast
100 EZ/100 Fast
75 EZ/75 Fast
50 EZ/50 Fast
25 EZ/25 Fast
2700
200 EZ/Dr x 50
3 x 600 #1 Hypo 3, #2 Hypo 5, #3 Hypo 7
4700
or 
10 x 75 on 1:30 rotating 100 IM  Fly/Bk/Br, Bk/Br/Fr, Br/Fr/Fly, Fr/Fly/Bk, or alternating IM on Odds, Free on even
3650

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