Sunday, February 28, 2016

week 24, February 29, 2016. Part 1

2/29/2016 Monday


200 S, 200 Dr choice, 200 P
300 K, 300 P, 300 build
Meet
Relay starts
K4 x 150 w fins R:15
P6 x 100 on 1:30/1:40/1:50/2
200 broken (2 x 50) R:15+ (4 x 25)R:10
200 (100 weak arm, 100 catch-up)

No meet
K 4 x 150 w/fins
P6 x 100 on 1:30/40/50/2 EN2
400 EN2_S or P
4 x 50 w fins on 1 Fast
500 choice EN1




Sunday, February 21, 2016

Workouts for week 24, February 22, 24, 26, 27, 2016

2/22/2016. Monday

6 x 150 2 S, 2 K, 2 P
6 x 50 drill CU, weak arm, fist, arm down, 3 PT, x backs
8 x 50 mid to mid 4 fr/4 MS,  IM -4 Str/ 4 trans
8 x 25 Fast on 1 Great breakout and finish

Dist
600 even paced EN2+ R:30
3 x 200 Desc En1-En3 R:20
    on 3/3:15/3:30/3:45
300 Even paced En2 (or CD?)
3 x 100 1 or 2 EN 3 #3 CD ( try for 1 hard at least)

IM/Stroke/mid
6 x 75 R/L/S fly on 1:25/1:35
100 EZ
300 bk K
6 x 50 bk on 1/1:10
6 x 25 br on 35/49/45
400 CD?

Sprint/stroke
4 x thru
4 x 25 on 40 12 1/2 Blast/EZ
50 EZ on 1
50 fast on 1

100 EZ
300 S or P EN1

2/24/2016. Wednesday
Dist
2 x 500 Wu
2 x 1000 #1 complex #2 1st half Steady pace, 2nd 1/2 neg split/ build
R: 1 min between
2-3 x 200 Dr/S x 50 CD

Others
2 x 200 WU
4 x 100 Fast, pace, build, EZ
4 x 50 build, fast, very fast, EZ

SPRINT
400 En1
2 x 200 #2 faster then 1
100 Sprint on 1:30
4 x 50 fast on 1:30
300 K EZ
6 x 25 swim w fins 2 breaths only
400 S or P EZ

Strike
400 IM or Main stroke
200 IM or stroke
4 x 50 IM or stroke
6 x 25 on1 Sprint
300 K MS + 100 MS Drill
4 x 50 R:10 get ea split time
400 S or P En1

2/26/2016. Friday
10 min swim
200 K + 300-500p
2 x 200 MS + 200 EZ + 200 free En3
4(5 x 12 1/2) on 30
    Out - streamlined, K, breakout, 2 strokes, breath
    In - time stroke to finish on side,accelerate K, roll and reach, fingertips
Strokers even sets MS


2/27/2016  Saturday
600 fr + 200 KDP
2 x thru
100 build on 1:30/40/50/2
75 stroke on 1:15/1:25
50 K/D
25 Sprint on 45

8/15 x 100 R:10 + 200 fly Dr(R/L/333/4 K)
6/10 x 100 R:10 + 200 bk D/S x 50
4/5 x 100 R:10 + 200 Br SKDS x 50
400-600 K w fins no board

400 Imers
500 IM SD x 25 + 200 EZ

Dist
800 S or P no breathing flags to wall

STROKERS/MID-dist
6 x 100 R: 15 + 200 fly Dr (same)
2(4 x 50) on 1 Main stroke 1 min rest between + 200 BK D/S x 50
3(4 x 25) on 30 odd set fr/ even - MS + 200 BR SKDS
4/6 x 100 on 1:45/2
      Fr - desc 1-3, 4-6
      MS -2 MS neg split, 2 free neg split
600 K MS w fins fly/bk/fr or 400 BR K
6 x 50 S/D CD

SPRINT
3 x 100 short rest fast (5 sec) EN3+
K3 x 50 w fins fast on 1
P3 x 50 on 40/45/50 fast
Dr 3 x 50 EZ
S3 x 50 w/fins on 1:30
100 EZ
5(4 x 25) on 1
1 - S
2 - fins S
       1- 15 yd spt
       2 -20 yd spt
       3 -25
       4 - 30 (w flip)
       5 - EZ
3 K w fins
4 P 
5 S
1-3 x 300 #1 3 breaths only /25
#2 no breathing flags to wall
#3 EZ

WOW!  




Sunday, February 14, 2016

Week 23 workouts for February 15, 17, 19, 20, 2016

February 15, 2016 Monday


200 SKPDS
2(4 x 100) R:10 Rd 1 Free. Rd 2 MS desc
2(4 x 75) R:10 mid 25 IM order
2(4 x 25) R:10 Rd 2 1 min rest
P3 x 200 desc on 3/3:15/3:30/3:45
3200

February 17, 2016  Wednesday

400 S, 300 P, 200 IM K/D, 100 scull
3 x 100 desc
Dist
6 x 100 K EMF x 2
12 x 100 
    3 fly w fins 1 fly/bk
    3 bk + 1 bk/br
    3 br + 1 br/fr
100 EZ

Mid/MS/IM
K6 x 100 MS on 1:59/2/2:15
    IM 5 fly/bk, 5 br
6 x 50 stroke on1:15
3 x 100 free R:15
300 IM or P free
300 S or P EN1

2/19/16. FRIDAY

300 S, 200 K, 300 X-backs
3 x 100 scull
100 S
6 x 25 on40. Build, 1/2 blast, sprint, EZ, build, Dr
Mid/Dist
5 x 400 on 5:45/6/6:30 hard and fast
 Or 350 stroke

Sprint
5(6 x 50) R: 10 sec rest on 4/4:40/5/5:30
  Hard and fast!
2 x 100 drill EZ

2/20/2016. Saturday

400 S, 200 K, 200 P, 400 IM Dr/fr
6 x 50 scull
2(4 x 25) Dr, bu, 1/2, sprint rd 1 Free, rd 2 MS

BR
2 x 
100 P Br on 2:30
50 S EZ
100 K on 2:15/2:25/235

12 x 25 on 40
    Mid - Mid pullouts
800 S or P EN1

Bk
6 x 100 
    2 50R50L
    2 50 Rup, 50S L/ 50 L up S right
    2 dbl arm
12 x 25 on 40/45 Alt s/15 M
600 K 150 fly on bk/ 150 Bk K
8 x 100 on 1:40/50/2/2:15 BK EN2
400 EZ

FLY
K2 x 300 w fins
100 EZ
S16 x 25 every 4th 1 breath, others every other
150 fly w fins
S or P 800

Sprint/ others
K 6 x 100
S or P 6 x 150 EN1 R:15
S 4 x 50 on 2 6 beat K 
300 S

Dist
Kick 6 x 100 like Sprint
S 6 x 300 on 4:15, 430/4:45/5
6 beat kick last 50
400 EN1



Wednesday, February 10, 2016

Week 22 pt 2 February 10, 12, 13, 2016

2/10/2016. Wednesday


400 S, 200 K, 200P
8 x 25 great catch on 35
3 x 100 scull choice
2(4 x 25) on 35 rd 1 build, rd 2 odd 1/2 blast , even 1/2 sprint
6 x 50 on 3:00 Fast, all out 
100 EZ
K 3 x 200 IM/MS
Br
3 x thru
100P
50 fr 
100k

8 x 25 on 35 minimum strokes/max DPS
Work underwater pullouts
4 x 150 75 be/75 fr
100 EZ

Back
6 x 100 Alt reg/ dbl on 2
8 x 25 on 40 Alt swim/15m underwater
400 K bk/fly
100 Dr
8 x 25 on 40 40+ high turnover
4 x 100 En2 CD

Fly
K3 x 200 fly on bk w/ fins
100 EZ
6 x 50 25 R/25
4 75 w/fins build
100 EZ
3 x 150 w/fins 10 sec @50 & 100 desc
100 EZ

Free
2 x 800 S or P
300 K

3 xthru
50 hard on 50
100 EZ on 1:40/50/2
8 x 100 on EN1

2/12/2016 Friday
400 SKP
2(4 x 50) on 1 rd 1 fr rd 2 MS
Free- 400/Fr + 4 x 100 EN2 + 6 x 50 K w/fins
MS- 300 MS + 3 x 100 MS Dr + 6 x 50 St/fr x 25

2/13/2016 Saturday
400 S, 300 K, 200 P, 100 Dr
6 x 50scull ch
K6 x 100 last 2 hard
Breast
4 x 100 timing
1.  Hands bk, br breath/K
2.  Hands locked 
3. Hands ft., small scull
4.  Swim

6 x 50 build brst
200 S
6 x 25 on 45 fast
100 EZ
P 4 x 425 alt br/fr
209ez

Sprint
10 x 50 Dr R/L
4 x thru
3 x 25 on 30 fast
100 bu on 230

3(4 x 25) stroke rates 500/200/100/50

400IM
3(4 x 25) I'm order
8 x100 bk
300 br P
200 EZ
P2 x 400 EN2
¹00 EZ

200 IM
8 x 75 on 1:45 50S/25 K
10 x 50 by on 1
100 Ez
4x 25 bu w/ fins
100 EZ
2 X 25 BK w/Fins
500 EZ en1



Sunday, February 7, 2016

Week 22, February 8, 2016 (pt 1p)

300 S, 200 xbacks, 200k, 200p, 200 S

3 x 100 ft/mid/rear/swim r:10
2(4 x 25) Dr, build, 1/2 blast, sprint
6(150 + 100) 3 free, 3 MS
     150 free/MS EN2 + 100 EN2 Free/MS
     Free 150/125 on 2:15/2:20/2:30/2:40
              100 on 130/40/50/2
     MS.  150 on 2:30/40/50/3
              100 on 1:45/55/2:05
100 EZ
3200