Sunday, January 31, 2016

Week 21, February 1, 3, 5, 6, 2016

2/1/2016. Monday


2 times thru
300 s
2 x 100 (50 catch-up, 50 K)
2x 50 build in 1

S or P 2 x 400 on 6:15/6:30/6:45/7 EN2
S or P 4 x 100 in 1:30/40/50/2:00 EN2
S or P 2 x 300 on 4:20/4:30/4:45/5/5:15 EN2
S or P 3 x 100 EZ/dr/EZ CD
3300

2/3/2016 Wednesday

200 SKPD
2(3 x 50) on 55
Rd 1 build, rd 2 desc

Sprint
2 X THRU
4 x 25 in 45 12 1/2 Blast, 12 1/2 EZ
4 x 100 on 1:30/40/50/2:00 EN2 W FINS
100 EZ
Rd 1 MS, RD 2 Choice
2 x 200 S or P En1
2 x thru
25 sprint on 45
25 EZ
50 Sprint on 45/50/55

100 EZ

Dist
400 P EN2
S4 x 100 En2 on 1:30/40/50
100 EZ

fin and paddles
2 x thru
2 x 100 strong kick good turnover
50 EZ
600 EN1 S or P EZ

2/16/2016 Friday

500 S every 4th 25 xbacks
300 choice
2 x 100 (50k,50 build) w fins
4 x 125 (25 dbl arm back, 75 free, 25 S 6beat overkick)

Others
8 x 25 on 40 desc MS
50 EZ on 1:20
6 x 25 on 40 desc MS
50 EZ on 1:20
4 x 25 on 40
50 EZ on 1:20
2 x 25 on 40
50 EZ on 1:20
400+ En1

Distance
400 P
4(2 x 200) R:20
Rd 1 EN1
Rd 2 EN2
Rd 3 EN3
Rd 4 Stroke En2
3 x 100 mid 100 EZ 1&3 en2-3
100 EZ

2/6/2016
200 SKPS
10 x 25 Dr
K(100 EZ K on 1:50/2 + 50k fast on 1) x 3
100 EZ
Br
12x 25 on 35/40 brst
200 EZ
P6 x 100 fr EN1 1: 35/45/55
3(2 x 200) brst desc
200 EZ

Bk
S 6 x 50 on 50/55 fast
S or P 800 (over half bk)
2(6 x 25) on 40
Odd 15 m
Even 40 +
4 x 150bk
309 EZ fr

Fr
3(3 x 300) hypo 3 or 5
Desc sets + each round starts faster















Sunday, January 24, 2016

Week 20 workouts for January 25, 27, 28, 30, 2016

1/25/2016. Monday


400 S
200 K
4x 125(75 fr/50 Dr)
8x25 on 35 desc 1-4, 5-8
Dist
8 x 150 on 2:30/2:45/3
   1-4 EN1
   5-8 EN2
3(4X50)
    1st rd S on 55/1:00/1:05
    2nd rd on 50/55/1
    3rd on 45/50/55
100 EZ

Mid distance
2 x thru
2 x 75 #1 k, #2 Dr on 1:15/1:20
2 x 50 same on 1/1:05
3 x 25 on 40

2 x thru
100 on 1:25/1:35/1:45/1:55
2 x 75 on 1:05/1:10/1:15
3 x 50 on 55/1
4 x 25 on 35
Rd 1= 100, 2nd 75, 3rd 50, all 25s =FAST/ALL OUT
Rd 2 = Main stroke
100 EZ
3050

1/27/2016. Wednesday

Warmup
2 x thru
250 choice
4x 50 RIMDr or free drill
150 choice

Distance
400 w/fins & paddles EN1
4 x 50 on 1. 500 pace
400 S EN1 r:30
4 x 100 on 1:35/45/55 w/fins & paddles
         500 pace - 2 sec
400 EN1 Cool down
2 x 100 EN2 on 130/40/50
200 EZ
3400

Middle distance
3 x thru
50 k w fins on 1
100 S on 1:35/45/55 EN2+
2 x 25 on 40 1 breath only MAKE!!!!!!

2 x thru
3 x 100 on 2
     75 8 sec within best 100 time + 25 EZ get time at 75
4 x 50 P on 1 (rd 2 Main Stroke)

100EZ
3200

600(75 fr/75 stroke Dr/K/build)
300(75 ch/25 fr/25k/25 stroke)
2 x 150 ascend/EZ/build x 50

4 x thru
75 build on 1:15
50 ascend on 55
25 fast on 30
Sets 2 & 4 main stroke (fly 2R2L on 50 & 75)

2 x thru (2nd time thru main stroke) free ok
200 broken
   10 @ 75, 10 @ 125, 10 @ 175
200 EZ
100 Broken
    10 @ 50, 10 @ 75
100 EZ
3000

1/30/2016. Saturday

300 S, 200 K
200 (25 build/25 choice stroke)
4 x 50 scull Ft/ mid/ feet 1st/rear
4(4 x 25) on 35
    Rd 1 - odd fr Dr, even DPS Minimum breathing
    Rd 2 - odd MS Dr, even same stroke DPS
    Rd 3 - odd Fr S, even free DPS 
    Rd 4 - odd swim stroke, even DPS stroke

Distance
4(5 x 100) on 1:40/50/2:00
    extra 30 sec after set
200 EZ/Dr x 50
3(4 x 50) 
  Rd 1 K w/fins on 1
  Rd 2 perfect Dr on 1
  Rd 3 desc w fins & paddles
300 S or P w fins
4200

Stroke
2 x thru
4 x 25 mid to mid stroke turns on 40
150 K no board w fins
6 x 25 on 40 EN3
200 EN1 on 3/3:15

8 x 75 EN2 4 Stroke, 4 Free on 1:15/1:20/1:25
8 x 50 EN2 Same on 1/1:05/1:10
200 EZ CD w fins
4200

Sunday, January 17, 2016

Workouts for week 19, January 18, 20, 22, 23, 2016

1/18/16 Monday

200 S
8 x 50 Fr Drill (Catch up, 3 Pt, Arm Down, Weak Arm, Fist, x-Backs, 10 K/1 stroke, etc) choice drill
4 x 50 on 1 Build
2(4 x 25) on 35  1-4 Desc, 5-8 Sprint

3 x (200 + 100 + 50)
    200 on 3:10/3:20/3:30 En2 (R:20 sec)
    100 on 1:40/1:50/2:00 En2 (R:20 sec)
      50 on 50/55/1   En2
100 EZ/100 EZ Kick
8 x 25 K w/fins  25 Underwater MAKE  w/o 12 1/2 Underwater All fast and make
100 EZ
2650

1/20/16 Wednesday

300 S, 200 K, 200 P
8 x 25 on 35 build
3 x 50 Stroke Dr - Fly - 25 R/25 L, BK - 25 K arms at side rotate shoulders, 25 up, down, full stroke, Br - 25 Slide Kick, 25 1 P 3K(slide K is hands streamlined in front, bring hands toward chin, and Kick while sliding hands forward, glide, repeat)
4 x 100 IM or Main Stroke (MS) on 2/2:15
100 EZ Free
3 x 50 Stroke Drill (same or different)
4 x 100 IM or MS on 2/2:15 if anyone want to do all fly they should do 25 R, 25 L, 25 3R3L3W, 25 full stroke
100 EZ
8 x 25 on 45 Sprint IM order or MS
8 x 25 on 1 Sprint w/fins Free or MS
100 EZ
2900

1/22/16 Friday

200 SKPDrS
2 x 100 Scull Ft/M/R/Swim
200 (50 3 sec, 50 2 sec, 50 1 sec, 50 0 sec) count slow and glide/rotate
3(4 x 25) on 40 #1 Dr #2 Build, #3 1/2 Blast  #4 Sprint
4 x 100 on 2:30 Fast 90%+ All out
100 Catchup
6 x 50 on 1:30 Fast 90%+ All out
100 Gliding EZ swim
8 x 25 on 1 All out with Fins 1-2 breaths only, reach and touch wall on side
100 EZ
2900

1/23/16 Saturday

200 S, 200 Br, 100 Br K, 100 Br Drill (1P3K)
200 S, 200 Bk,100 Bk K, 100 Bk Dr ( Progression) ie up, down, full stroke
200 S, 100 Fly K(chest press), 100 Fly Drill (25 R, 25 L, 25 3R3L3W, full stroke)
6 x 50 Freestyle Breakdown
3 x 300 Desc 1-3  #1 En1  #2 En2 #3 En3
100 Catch up
300 K IM or MS
4 x 25 on 45 Build, sprint, ez, Sprint

Other
200 IM or MS D/S + 2 x 100 Free on 1:30/1:40/1:50 + 6 x 50 on 1:10 Stroke Fast on 1 + 100 K EZ
150 EZ gliding
4100

Distance
2 x 400 on 6/6:30/7 En2 or EN3
3 x 200 on 3/3:15/3:30 EN2 or EN3
150 EZ gliding
4700


Sunday, January 10, 2016

Workouts for Week 18, January 11, 13, 15, 16, 2015



1/11/16  Monday

300 S
200 K
200 P
100 Dr
4 x 50 on 1 Build

300 S EN1 R:20
4 x 75 on 1:10/1:15/1:20 EN2
200 S En1 R:20
4 x 50 on 50/55/1 EN2
100 EZ 
(Same set but switch energy systems)
300 S or P EN2  R:20
4 x 75 EN1 on 1:15/1:20/1:25
200 EN2 on 3:10/3:20/3:30
4 x 50 on 1/1:05/1:10 EN1
100 EZ
3200

1/13/16  Wednesday

300 Fr
200 IM K/D
200 K Fr
2(3 x 50) Desc 1-3 on 1
1000
4 x 200 on 4
  1. 50 Fast/150 En1+
  2. 100 Fast/100 En1+
  3. 150 Fast/50 En1+
  4. 200 FAST
6 x 50 (SKP x 50 x 2)
8 x 100 on 2 Best Average FAST
100 EZ
3000

1/15/16  Friday

400 Free
300 Bk
200 Br
100 Fly alt 25 Rt Arm/25 Lt Arm work on kick hands in, kick hands out
4 x 50 IM order K/Dr x 25
6 x 150 Middle 50 Stroke IM order on 3.  2 Fly, 2 Bk, 2 Br, not fly bk br, fly back br
4 x 100 IM on 2/2:10
2(4 x 50) on 1 Kick Desc 1-4, Rnd 2 Drill stroke x 25
100-300 EZ Drill even 50s
3000-3200

1/16/16   Saturday

300 S
8 x 50 K 25 Stroke/25 Free
300 P
8 x 50 25 Stroke Drill/25 Fr Drill
4 x 150 En1 on 2/2:15/2:30 (R:15-20)
2400
Other
3(4 x 100) 90% AOV
  1. 1:35/1:45/1:55/2:05/2:15
  2. 1:30/1:40/1:50/2:00/2:10
  3. 1:25/1:35/1:45/1:55/2:05

Energy systems HR for above set
Age  EN1  EN2  EN3
30     20      25     28.5
40     19      24     27
50     18      23     25.5
60     17      22     24

8 x 50 K/S X 25 Odds Stroke
1 x 100 Broken 10 at 50, 10 @75 FAST for time
300 EZ

Distance
3 x 1000 R:30
  1. Every 4th length faster then 75, then go back to same pace
  2. Every 4th 100 is IM
  3. EN2+
10 x 50 on 55 Odd Pace, even EZ
200 EZ/Dr x 50






Sunday, January 3, 2016

Workouts for Week 17, Jan 4, 6, 8, 9, 2016

1/4/16 Monday

300 S
3 x 200 #1 fist w/fins,  #2 (2 x [25 Ft Scull/50 catchup/25 Max DPS]),  #3 build by 50
12 x 25 on 45? alt K/S kick on side, Kick is moderate speed, swim is fast
4 x 100 R:10 EN2 + 12 x 25 3(2 x 25 K, 25 D, 25 S)  on kick-rotate 4 sec on Left side, front, Right Side, head down, body in line.  (total immersion tech)
4 x 100 R:20 EN2 + 4 x 25 on 30 + 2(25 K, 25 D, 25 S)
4 x 100 R:30 EN2 + 4 x 25 on 30 + 2(25 K, 25 D, 25 S)
100 EZ
3000

1/6/16  Wednesday

200 SKPDr
3(25 Free Drill + 25 Swim + 25 Stroke Dr + 25 Stroke Swim + 25 Free Drill + 25 Swim Free) on 40

3 x thru the following
25 EZ/75 Fast on 2
50 EZ/50 Fast on 2
75 EZ/25 Fast on 2
50 EZ
300 K EZ w/fins no board on side or back  NO ARMS!  
100 EZ
2600

1/8/16 Friday

200 SKP IM Dr
2(4 x 25 K) on 40 Desc 1-4, 5-8 Rd 1 Free, Rd 2 Stroke
3 x 100 K on 2:15/2:30 no board, kick on side, no fins, #2 Main Stroke
4(3 x 50) on 1/1:10 if not doing stroke, all free Fast
Fly/Back
Back/Br
Br/Fr
50 exaggerate glide, hips and shoulders rotate together, long gliding stroke
2 x 25 on 45 FAST
50 EZ gliding stroke
if time 400 En1 S or P hypo 2,4,6,8 or 3,5,7,9 x 50
2450

1/9/16 Saturday

600 Free + 4/5 x 100(25EZ/50 Build/25 Fast)
400 IM 25 K/50 Dr/25 S + 4/5 x 100 (25 Fast/50 Dr/25 Build)
Do above 100s  as #1 IM, #2 BkBrFrFly  #3 BrFrFlyBk  #4 FrFlyBkBr  #5 Rev IM
4 x 200  on 3/3:15/3:30  EN2+
3 x 200 on 2:55/3:10/3:25  EN2+
2 x 200 on 2:50/3:05/3:20  EN2+
1 x 200 on 2:45/3:00/3:15  EN2+
200 Dr/S x 50
4200