Sunday, December 4, 2016

Workouts for Week 10, December 5, 7, 9, 10, 2016

12/05/16  Monday

10 Min Mix warm-up  600
200 "ice skating" - an extra gliding smooth stroke(leave leading hand out front for approximately 1-2 seconds.
with snorkel if use one
800

2(4 x 50) w/fins on 1  
1st set - drill - 25 fly/25 Back - 2 + underwater dolphin Kicks off both walls, perfect technique
2nd set - swim - 25 Fly/25 Back -  with 2 + underwater dolphin kicks off both walls
1200

4 x 100 Free on 1:45/2 EN2  1600
6 x 25 on 40 DPS w/6 beat overkick  1750
4 x 50 on 1 EN2  1950
6 x 25 on 40 DPS w/6 beat overkick  2100
4 x 25 on 40 All Out  2200
4 x 25 on 40 DPS w/ 6 beat overkick  2300
4 x 100 on 2 ALL OUT  2700
200 EN1 S or P
2700

12/07/16  Wednesday (Infamy Day)

10 Min Mix Warmup   600
2(4 x 25) IM order on 40   800
     1st set drill
     2nd set Build
300 (50 free/25 stroke IM order)  1100
3(5 x 50) on 1  25 Fast/25 EZ, 25 EZ/25 Fast, Build, EZ, All out  1850
6 x 100 on 2 For time.  Record, Best Possible Average    2450

4 x 100 on 1:50/2 Odds - Catch-up, Evens - Cross-backs
2850

12/09/16  Friday

10 Min Mix Warm-up  600
2 x 100 scull - Ft/Mid/Rear/Swim  800
2(4 x 50) on 1 1st set Desc to Sprint, 2nd set Build to Sprint  1200
8 x 50 on 50 FAST  1600
200 DPS on 3:15 breath 3/5 x 25  1800
6 x 75 on 1:15 FAST 2250
200 DPS on 3:15 breath 3/5 x 25  2450
4 x 100 on 1:30  FAST  2850
150 SKD x 50
3000

12/10/16  Saturday

10 Min Mix Warm-up  600
4 x 100 SKPS    1000
6 x 50 drill - R:10 Catch-up, arm down on breathing side, weak arm - fist with non-breathing arm, 6 k on each side then switch, cross backs, scull choice  1300
Dist
5 x 200 EN1+ Desc to EN2 3/3:15/3:30  2300
4 x 100 Swim on 1:30/40/50   2700
200 K main stroke  2900
2 x 100 Swim on 1:30/40/50   3100
4 x 50 Kick on 1/1:10  3300
200 EZ

Sprint
3 x 200 on 3/3:15/3:30
4 x 100 on 1:30/40/50
4 x 50 on 45/50

8 x 50 K on 1:10  Odds - fast

10 x 50 on 1  25 EZ/25 Fast

300 P EZ  



 
 

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