Sunday, December 25, 2016

Workouts for week 16, December 26, 28, 30, 31, 2016

12/26/16  Monday

10 min mix Warmup
2 times thru
2 x 100 50 Dr/50 K
2 x 50 build on 1
1100

2 x 400  on 6/6:30 rest 30
4 x 100 on 1:30/40 (20 sec rest)
2 x 300 on 4:30/5/5:30
3 x 100 on 1:30/1:40 (20 sec rest)
2200

4 x 25 on 35 Build
2 x 100 on 1:30/40/50  EN3  90%  20 sec rest
4 x 50 Desc on 1
2 x 100 25 Free/50 MS/25 Free
2900

400 S or P EN1

12/28/16  Wednesday

10 Min Mix Warmup
4 x 125 (75 Free/50 Main Stroke Drill)    1000
2(4 x 25) on 40 1st set build, 2nd set Desc    1200

Dist
10 x 150 on 2:15/2:30    
1-6 EN1
7-10 EN2
2700

4 x 50 w fins
1)  K on 1
2)  K on 55
3)  S on 50
4)  S on 45
2900

200 EZ
3100

Others
1 x 75 K or D on 1:15
2 x 50 K or D on 1
3 x 25 K or D on 40
1450

2 x thru
1 x 100 on 1:20
2 x 75 on 1:05
3 x 50 on 50
4 x 24 on 35
2450

200 EZ

12/30/16 Friday

10  Min Mix WU  500
2(4 x 100) Rd 1 25 Free/50 no Free/25 Free,  Rd 2 IM  #1 & 2 Dr  1300
3 x 25 on 40 choice    1375
3 x 50 on 1:10 steamline Kick Build  1525
3 x 75 Mid 25 streamline K Fast, 1st and 3rd Swim DPS  1750
3 x 100 w/fins 25 fly/25 Free on 1:45 Fast    2050
3 x 75 Mid 25 Kick on side FAST, face down, 1st and 3rd Free DPS  2275
3 x 100 25 Bk/25 Free on 1:45 Fast   2575
3 x 75 Mid 25 streamline Kick on bk FAST, 1st and 3rd Free DPS    2800
3 x 100 25 Br/25 Fr FAST on 2   3100
(if more time, then...)
3 x 75 Mid 25 K FAST, 1st and 3rd DPS Free
3 x 50 Streamline Kick on back ALL Out on 1:10
3 x 25 Kick streamline AS far as Possible underwater streamline w fins
300 Swim Long gliding stroke with paddles and snorkel

12/31/16  Sat

10 Min Mix WU
400 IM Dr/Fr x 25    900
4 x 50 on 1:10  25 Cross-backs/25 fist   1100

Dist
1000 S + 600 S EN2+ rest 45 sec between  2700
4 x 200 on 3:10  EN3  6 beat overkick last 50   3500

Mid
4 x thru
4 x 25 Stroke Dr on 35
4 x 75 Pull on 1:15
Sets 2 and 4 - 75's Main stroke

4 x 25 on 50 Breast Pull
4 x 50 on 1 Free Swim
4 x 25 on 50 Fly Pull
4 x 100 on 1:50 Swim
4 x 25 on 40 BK Odd - streamline UWDK to half pool, Even - 1/2 spin drill, 1/2 long EZ Back
4 x 150 Odds Free S or P, Evens SKD x 50







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