Monday, November 28, 2016

Workouts for week 9, November 28, 30, December 2, 3, 2016

11/28/16  Mon

10 min mix Warmup    600
3 x 50 scull Front scull/mid scull/rear scull
3 x 50 on 1 build   900
4 x 25 on 40  odd - 1/2 Blast/1/2 EZ  Even - Sprint    1000
5 x 100 on 1:40/1:50/2   1500
75 EZ/25 Fast
50 EZ/50 Fast
25 EZ/75 Fast
100 EZ
100 Fast    2000
50 EZ
2 x 25 Kick on side, fins ok, face down while kicking, rotate head to breath, right side on way down, left side on way back
2 x 25 2 breath switch - breath, breath, rotate to other side
2 x 25 2 count   2200
3 x 50 Golf on 1:10
3 x 50 Sprint   2500
100 EZ   2600

11/30/16  Wed

10 Min Mix Warm-up       600
300 IM Reverse 25 K, 25 Dr, 25 Swim    900
Backstroke Progression
2 x 25 Streamline K on back on 45    950
2 x 25 Kick on side, face up, chin on shoulder, switch sides on 2nd 25   1000
2 x 25 6 kick switch, keep kicking through rotation, use body to rotate    1050
2 x 25 strong kick, gliding arm stroke (waltzing)    1100
2 x 25 bounce hands out of water at finish    1150
4 x 50 Golf Back on 1:10    1350
6 x 50 Backstroke FAST on 1:05    1650

5 x 25 on 35 3 Underwater dolphin K then fly    1775
5 x 25 on 35 3 Underwater dolphin ks then back  1900
5 x 50 on 1:10 25 Fly(1-3 UWDK), 25 Back (1-3 UWDK)   2150
5 x 50 on 1:10 25 Back (1-3 UWDK), 25 Free (1-3 UWDK) 2400

2 x 75 on 1:10 FAST   2550
3 x 50 Desc 1-3 on 1   2700
2 x 75 on 1:15 FAST   2850
3 x 50 Desc 1-3 on 1   3000

12/02/16  Fri

10 Min Mix Warm-up   600
5 x 100 50 Dr/50 Swim    1100
10 x 50 on 1 25 breast/25 Free   1600
8 x 25 Breaststroke speed Drill - head up, breaststroke arms/flutter kick   1800
4 x 100 Breast on 2:10 4 regular strokes/4 strokes w dolphin kick   2200
3 x 100 Back on 2 Keep head still, bring shoulders to chin, bounce hands out of water   2500
2 x 200 Free paddles only on 3   2900
100 EZ 3000

12/03/16  Sat

10 min Mix Warm up
300 Swim
150 K
2 x 75 P

600 w fins  100 K/100 S
2 x 300 P every 4th length FAST
2 x 200 K EN2
2 x 200 Swim every 4th length fast

Dist
2 x 500 S or P on 6:40?
8 x 25 on 30 Hold 500 pace
100 choice

2 time thru 
3 x 50 MS on 55
3 x 25 Free on 40 1 or 2 breaths only

Mid
4 x 200 on 2:50/3
2 x 100 IM no fly - Free/Bk/Br/Fr 
2 x 25 all out on 50

2 times thru
3 x 50 MS on 55
3 x 25 Free on 40  1 or 2 breaths only

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