Monday, December 19, 2016

Workouts for Week 12, December 19, 21, 23, 24, 2016

12/19/16  Monday

10 Min Mix Warm-up
2 x 100 scull - Front/Mid/Rear/Swim
4 x 75 Drill/kick/Swim  - Kick on side, Swims are build
2 x 150 on 2:40/2:45/2:50
2 x 150 on 2:35/2:40/2:45
2 x 150 on 2:30/2:35/2:40
All EN2 
100 EZ
3 times thru
2 x 75 on 1:15
2 x 25 on 35
Rd 1 75's are P
          25 Sprint K
Rd 2 75 are breath 3,5,7 x 25
          25's All Out Swim
Rd 3 Hard/FAST
         25's EZ
100 EZ
2700 

12/21/16  Wednesday

10 Min Mix Warm-up    500
300 Rev IM D/K/S x 25   800
3(4 x 25) on 40  Rd 1 IM  Rd 2 Main Stroke Desc  Rd 3 Choice  1100
10 x 50 on 1  Odds - Hypo 5/7 x 25,  Evens Kick on side  1600
Dist
2 x 400 2nd 200 FAST on 6/6:30
2 x 300 Hypo 3/5 x 50 on 4:30/5 (RI:20 sec)
3000

Mid
2 x thru
2 x 50 on 50 FAST
2 x 100 on 1;40 Fr/Bk/Br/Fr
2 x 150 on 2:30  50 Main stroke/50 Free/50 Main stroke
2800

12/23/16  Friday

10 Min Mix Warmup
300 50 extra glide/25 Backstroke with exaggerated rotation  800
8 x 50 Mid to Mid Odds Free, Evens Back   1200
     work on streamline off walls and 4 underwater Dolphin Kicks
8 x 50 on 1 w/fins on 1 3 underwater dolphin Kicks (UWDK) then fly, drop down push off on back 3 UWDK then back, kick through rotation   1600

3 times thru
100 IM on 2:10/2:20
2 x 25 Free DPS count strokes on 40
2050

3 x 100 All Out on 1:45/2   2350
4 x 25 on 40 DPS, steady kick  2450
3 x 50 on 1 All Out   2600
4 x 25 on 40 DPS, steady Kick   2700
4 x 25 on 40 All Out   2800
200 EZ
3000

12/24/16  Saturday

10 Min Mix Warm-up  500
200 (50 Catchup/50 crossbacks)  700
2 x 50 K build  800
100 MS Build  900

Other
3 x thru
200 on 3/3:15
2 x 150 on 2:30/2:45/3
2 x 100 on 1:40/1:50
200's Back
150 50 MS/50 Fr/50 MS
100 Free
Desc sets 1-3
Last set EN2
3000

10 x 50 on 1:15  Odds MS FAST, Evens - Free EN1   3500
400 S or P   3900

Dist
8 x 100 on 1:40/50/2  Odds Fast,  Evens Back or IM  1700
800 Neg split  2500

2 times thru
200 on 3/3:10 EN1
400 on 6/6:30 EN2
2 x 100 on 1:45 EN3 

Sprint
12 x 25 on 45 every 3rd Fly   1200
2 x 200 10 Sec Rest  EN1    1600
10 x 25 on 45 every 3rd FAST!  1850
2 x 200 10 sec rest EN1  2250
8 x 25 on 45 12 1/2 Blast/12 1/2 EZ  Odds choice  2450

8 x 25 w fins on 45  All Out, no breath last 121/2 2650
400 P EN1 EZ
3050









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