Monday, March 28, 2016

Workouts for week 28, March 28, 30, April 1, 2, 2016

400 fr, 200 Dr 10 K, 3 strokes K on side fins ok

200 K, 200 P
3 x 50 scull Ft/mid/rear
3(5 x 50). 1-desc on 1, 2-fast/EZ on 55, 3- en2/EZ
350/400 on 5:30/5:45/6/6:30. EN2
2 x 250/300 on 4:15/4:30/4:45/5 en2
200 EZ/Dr x 50

3/30/16. Wed
200 S, I'm Dr, K, P, build
6 x 50  fr - desc 1-3, 4-6 or 1 fly, 2 bk, 2 br, 1 fr
Pick 1 stroke
Bk
4 x 200 EN1 R:20
BR
S 8 x 75 on 1:30/1:45/2
Free
6 x 150 on 2/2:15/2:30. En3

S or P 2 x 500 hypo 5 long and EZ

4/1/16 Friday
200 SKP 
8 x 25 on 35 great catch (that the only thing they should focus on!)
400 S gliding stroke
3 x 4 x 25 1650 rate, 500 rate, 200 rate, 100
4(4x 100)
4 on 1:35/4 on 130/4 on 125/4 on 120
Or
4 on 1:40/135/130/125
Or
4 on 145/140/135/130
Up to 
4 on 2:10/4 on 205/4 on 2(3 sets)

4/2/16 Saturday
300 + 6 x 50 drill choice R:10
P2 x 600 r: 30 long stroke
100 EZ
K 4 x 150 fr
Or
K3 x 200 bk K
Or
K 6 x 100 fly
S 10 x (2 x 50) MAX DPS/ hi turnover
Br
P 200 + 3 x 100 br EZ
or
S 2 x 300 (100k + 200 S)
Or
S 5 x 100 2R2L2W Fly
200 EZ

Sunday, March 27, 2016

Re: workouts for week 27, saturday 3/26/2016


400 S, 300 (bk/fr x 50), 200 br (SKPS x 50), 2 x 50 fly Dr
400 P, 300 K (50 bk, 50 fr), 200 br 4 up, 4 down, 4 x 25 fly alt Dr/ tech
Dist
4 x 225 odd free EN2, Even - 25 fly/ 50 bk, 50 br, 100 fr overkick(6 beat)
Other
8 x 25 on 40 2 ea stroke IM order + 100 IM or free
4 x 50 on 1 MS + 100 IM/Free
2 x 100 free fast + 100 IM or free

workouts for week 27, saturday 3/26/2016

400 S, 300 (bk/fr x 50)

Sunday, March 20, 2016

Workouts for Week 27, March 21, 23, 25, 26, 2016

3/21/2016 Monday

400 S
4 x 100 scull, P, Dr, K
4 x 50 build on 1
1000

9 x 100 odd build, even - EN2. 1900
350/400 EN1.  1300
4 x 200P br 5/7 x 50 EN2 2100
2 X 300 EN1 R:20 2700
4 x 100 P En2
100 Ez
3100

3/23/16 Wed

400 S, 300 P, 200 K, 100 Dr
4,5,6 x 150 EMF x 50 on 2:15/2:30/2:45
4,5,6 x 100 EN2 on 1:25/35/45/55 
4,5,6 x 50 EN3 on 45/50/55
4,5,6 x 50 Sprint on 40, 45, 50
300 MAX DPS count strokes x 25, lowest number possible

3/25/16 Fri

400 S
2 x 125 (75 fr/50 x back)
300 P
2 x 75 (50 fr/25 MS Dr)
200 K

4(5 x 25) on 35
   Sets 1-3 - MS
   Sets 2-4 desc 1-3, hold 4-5

200 EN1
2 x 150 EN2
3 x 100 EN3
4 x 50 on 1 Sprint
100 EZ
50 K
50 Tennessee turns
50 K no board
50 1/2 BL, 1/2 EZ X 2
200 EZ

3/26/2016 SAT

TBD






Thursday, March 17, 2016

Workouts for Week 26, March 16, 18, 19, 2016

3/16/16 Wednesday

300 S
12 x 25 on 40
    Odd - Streamline K underwater
    Even - 3 Sec Glide ea side
S or P 12 x 75 on 1:15/20/25
300 Fins and Paddles R:20
4 x 25 w fins on 30
2 x 150 F & P R:20
4 x 25 on 25 Fins
300 Cool

3/18/16 Friday

400 Free/Back x 50
400 Free, every 4th Breaststroke
4 x 100 50 fist/50 K w fins
4 x 50 build

2 x thru
2 x 25 S/K on 40
100 RIMD or free drill
200 P En 1

10 x 25 on 30 w/fins no board on side or back
4 x 125 P on 1:50/2/2:10

3/19/16 Sat

3 x 200 SKP
4 x 100 Fly Kick On Back (FKOB)/scull choice x 25
5 x 50 25 Main Stroke Drill (MSD)/MS
6 x 25 Fast w/fins on 30

Turns - Flip
100 S

Dist
1.  20 x 100 8 on 1:35/6 x on 1:30/4 on 1:25/2 on 1:20
     others (19) 7 on 1:40/6 on 1:35, etc or (18) 6 on 1:45, 6 on 1:50, 4 etc 
600 EN1+ ?

Mid/stroke
3(4 x 50)  2 fast on 50, 2 K on 1 Mid set stroke +
2(4 x 75) SKS/ KSK on 1:20/1:30
4 x 50 on 1 All Out
200 EZ
100 all out on 1:30/40/50
2 x 300 Sor P En1+


Sunday, March 6, 2016

workouts for week 25, March 7, 9, 11, 12, 2016

3/7/2016 Monday


300 long, 200 smooth, 300 even, 300 EZ
9 x 75 
SKS 1, 4, 7
SDrS 2, 5, 8
SPS 3, 6, 9
200 EZ
10 x 50 on 1 EN1
200 EZ
400, 300, 200, 100 S, K, P, S

3/9/2016 Wednesday
800 mix
K 2(100 EZ, 50 MS, 25 sprint)
100 EZ
4 x 100 good tech, extra roll
9 x 100 P
     3 x 50 fast/50 EZ
     3 x 25 EZ/50 Fast/25 EZ
     3 x 50 EZ/50 fast
100 EZ
10 x 50 bk drill
   Rotate shoulders K only
   Progressive drill (up, down, full)
   RT only
   Lt only
   Double arm

3/11/2016 Friday

400 S, 200 K
4 x 
HD first scull, face up, hands at hips
Ft 1st, face up, hands overhead
HD 1st, face down, hands @ hips

4/5/6 x 100 K spec on 2/2:10/2:20/2:30/2:45/3
Turns
2 x 
4 x 25 fly on 30/35/40 w fins
2 x 50 bk on 1/1:10/1:20 w fins
2 x 75 br on 1:20/30/40/50
100 FR on 1:40/50/2
600 S or P EN1

3/12/2016 SATURDAY

200 SKPD
2(8 x 50) K on 1/1:10/1:20/30
100 EZ
2 X 
100IM Dr + 50 fly
100  IM Dr  +50 bk
100 IM + 50 br
100IM + 50 FR
100 EZ
400 EN1 + 200 EN2
100EZ+ Drills?

Tuesday, March 1, 2016

week 24, March 2, 4, 5, 2016 Part 2

3/2/2016 Wednesday


500 S, 200 K, 4 x 100 Drill 
2(3 x 100) 3 3 PT, 3 good catch
100 w/fins Fast!  1800

Meet
Starts/ turns
Others
2(3 x 50) on1:10/20 desc to sprint
Dist
2 x 500 EN2
200 EZ

Non-Meet
Free
10 x 75 on 1:15/20/25. EN2
2(3 x 50) on 1:10/1:20 desc 1-3 to all out
200 EZ

Bk
10 x 75 on 1:20/25/30 EN2 Bk
4 x 50 on 1:30 w fins fast back
200 EZ

BR
8 x 75 on 1:30/45/2 PKS x 25
6 x 50 dolphin K w/fins breast fast recovery
200 EZ

Dist
S or P 3 x 400/500 EN2
300 EZ

3/4/2016. Friday
Meet warm-up
400 S/400 IM or MS K/D x 25
3 x 100 desc free
6 x 50 K/D
6 x 50 S/D
Starts
300 EZ

No Meet
200 SKPDS
2(4 x 25) Dr, build, 1/2 BL, Sprint
8 x 25 on 1 sprint fins optional

Dist
2 x 600 P
2 x 100 500 pace
4 x 50 500 pace
100 EZ 
4 x 200 En2

Others
5(4 x 50) on 1 desc 1-4
400 6 kick on a side, 4 kick on side, 2 kick on side x 100
3(4 x 25) on 30 4th 25 FAST
400 S or P EN1

3/5/2016 Saturday
300 SKP + 4 x 50 25 Left only/25 right only (other arm at side)
100 broken 10 @ 25

IM ers
2 x 200 IM K/D
6 x 100 IM Fast in and out of walls
S 8 100 on 130/40/50. 4 En1, 4 EN2

Flyers
300 25 fly Dr/25 fr
4 x 200 w fins 10 sec @ 50 on 5 Min
3 times thru
75 10 sec K
50 10 sec K
25 hard K

8 x 100 S or P EN1

sprint
400 alt 50 Dr/50 S
4 x 200 on3/3:15/3:30 breath 4-6 x 50
4 x 25 w fins on 45
3 x thru
75 K 10 sec
50 K 10 sec
25 K Hard

4-6 x 100 En1

Dist
Same as Sprint
4 x 300 EN2
K same
Same
6-8 x 100 EN1 CD