Sunday, December 11, 2016

Workouts for Week 11, December 12, 14, 16, 17, 2016

12/12/16  Monday

10 min Mix warm up
400 K/S x 50            1000
4 x 100 50 K/50 K no board   1400
4 x 50 build on 1   1600

12 x 25 w fins odds swim/evens kick no board on side   1900
4 x 125 P on 1:40/50/2:00    2400
4(3 x 25) 3 fly/3 bk/3 br/3 fr w/fins on 2700  
 4 x 100 S or P Cool En1
3100

12/14/16  Wednesday

10 Min  Mix warm up
200 free          800
200 2 strokes back/3 strokes free          1000
200 back     1200

2 x 25 streamline kick on back on 45    1250
2 x 25 opposite arm, tip and reach, hold and balance on side, then switch-tip is drop shoulder and glide  1300
2 x 25 reach and glide - hold then complete 3 kicks and hold top leg forward, then 3 kicks, other side, top legs forward.
2 x 25 add 2 transitional kicks (5 kicks per rotation) on 45    1400
4 x 50 on 1:15 backstroke golf keep 3 button pop (pinky, hips, toe)  1600
3(3 x 50) on 1:10 desc 1-3  2050

2 x 50 25 back/25 free on 1:10  2150
2 x 75 50 back/25 breast on 1:30  2300
2 x 100 IM on 2:15  2500
4(3 x 25) on 40 IM order fly, back, breast  2800
4 x 100 free on 1:30/40/50  3200

12/16/16 Friday

10 min mix Warm up     600
600 every 3rd length reverse IM order - 75 free/50 free-25 br/50 fr-25 bk/50 fr-25 fly x 2  1200
3(5 x 50) on 1 25 fast/25 EZ, 25 EZ/25 Fast, 50 build, 50 EZ, 50 Fast   1950
6 x 100 on 2 all out for time   2550
3 x 50 stroke - no free, Desc 1-3   2700

2 x 75 Fast on 1:75 stroke  2950
2 x 50 Fast on 1 stroke  3050
6 x 25 Fast on 40 stroke  3200
50 EZ Free on 1:30 3250

12/17/16  Saturday

10 Minute mix WU
200 IM Drill
4 x 50 Build on 1

hru4 x 100 breath 6/4 x 50
8 x 50 on 55 fast 
3 x 100 IM on 1:50/2
6 x 50 fast on 55

 Dist
3(3 x 300) on 4:30/5/5:30 Decs 1-3

Mid
4 x thru
50 Fast on 1
50 K fast on 1:15
100 Choice on 1:30
100 No Free on 1:40
IM - Do IM order
Bk - all
Fly - Even sets

Sprint
3 x thru
3 x 50 EN3 on 55
25 no breath
50 EZ

4 x 300 EN1
200 EZ

2( 6 x 25) on 25 fins and paddles




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