Tuesday, May 31, 2016

Workouts for week 36, June 1, 3, 4, 2016 (Part 2) AM LCM/PM SCY

6/01/16 Wednesday AM LCM

200S, 200 K, 200 P            600
8 x 50 D/S x 25 on 1:20    1000
300/200 S + 100 (25 Dolphin Dives-the run in the water, then butterfly hops, 25 Sprint, 50 Steady pace(start of race, get out, then settle back)  1400
400 P + 200 10 Strokes Fast/10 Strokes Strong (get away from someone/people)     2000
 
4 x 50 on 1:15 Spacing, With fastest swimmers in the center, stand with hands on hips, elbows out & touching, Start, Beginning with the 2 outside swimmers, leave 1 sec intervals.     2200

6x50 on 1:15:
Eyes closed 3/4 strokes (even while breathing), 3 strokes eyes open.
Eyes closed 6 strokes (even while breathing), 3 strokes eyes open.
Eyes closed 9/10 strokes (even while breathing), 3 strokes eyes open.
Eyes closed 12 strokes (even while breathing), 3 strokes eyes open.
Eyes closed 15/16 strokes (even while breathing), 3 strokes eyes open.
Eyes closed 18 strokes (even while breathing), 3 strokes eyes open.
2500

300 EN1 S or P
2800

6/01/16 Wednesday PM SCY

200S, 200 K, 200 P    600
8 x 50 25 D/25 S on 1:05    1000
200/300 S + 100 (12 1/2 dolphin Dives, 12 1/2 Sprint/75 EN2   1400
400 P + 200 10 strokes fast/10 strokes EN2+   2000

300 Fr    RI 10 sec  2300
200 IM D/S x 25  RI 30 Sec  2500
4 x 25 Stroke Choice on 50  2600
200 S or P long gliding stroke
2800

6/02/16 Thursday PM SCY

300 S/300 P
6 x 50 Drill on 1:10  catchup/3 pt/weak arm/crossbacks/ + 2 choice    900
4 x 150 Build each 50     1500
4 x 50 Free FAST on 2     1700
4 x 150 Build each 50     2300
8 x 25 Choice Fast on 45   2500
100 EZ    2600
2(3 x 50) 1st set Free/2nd set choice   2900
100 EZ
3000

6/03/2016 Friday AM LCM 

300 S/ 300 P                600
6 x 50 Drill on last person + 10  (3/4 Catchup/ 3 pt/ Weak-arm/x-backs/ + 2 choice SLOW & PERFECT   900
4 x 150 Build ea 50 RI 20 sec    1500
4 x 50 fast on 2    1700

Corkscrew turns: (Can be done full length as 100's or mid-pool to mid-pool as 50's.)
3-4 x 100
Stay 3-4 yards wide of the buoy
Swim 3 right-arm strokes past, rotate to back w/90 degree turn
Swim 5 right-arm strokes on back, rotate to front w/90 degree turn
Do this single file four times then try twice with same spacing as the spacing drill.
Modification; if you're not in a crowd, you can swim close to the buoy and just swim 1 stroke past and 3 strokes on back.
2000

4 x 100 SKPD 2400

6/04/16 Saturday AM LCM

400 S
6 x 100 Choice Mix
2 x 200 #1 50 Front scull/50 Swim/50 Mid Scull/50 S #2 50 K MS/50 Dr MS/50 K MS/ 50 Dr MS
1400
Open water
6 x 50 on 1:15
    1) 3 strokes eyes closed/3 strokes eyes open
    2) 6 strokes eyes closed/3 strokes eyes open
    3) 9/10 strokes eyes closed/3 strokes eyes open
    4) 12 strokes eyes closed/3 strokes eyes open
    5) 15/16 strokes eyes closed/3 strokes eyes open
    6)  18 strokes eyes closed/3 strokes eyes open
1700
4 x 50 Spacing - Line up, elbows touching, 2 outside swimmers start, next swimmers start 1 sec + after
1900
Corkscrew Turns around buoy (See Fri AM)
3 x 100 
2200

100 EN2 R:20
100 EN1 R:20  2400
200 EN2 R:20  2600
100 EN1 R:20  
300 EN2 R:20  3000
100 EN1 R:20
400 EN2 R:20  3500
100 EN1 R:20
500 EN2 R:20  4100
100 EN1 R:20  4200


  




Sunday, May 29, 2016

workouts for week 36, May 30, 2016 (Part 1)

5/30/16. Monday Part 1


400 S/ 300 K/200K/100 3/4 catch-up (feel power on pull) 1000
2(4 x 50) on 120. Desc 1-4, #1 drill/tech 1400
500 P EN1 (10 RI)+ 100 S EN2 (20 RI) 2000
400 P EN1 (10 RI)+ 2 x 100 S EN2 (20 RI) 2600
300 S or P EN1 cool down
2900 Meters

Sunday, May 22, 2016

Workouts for week 36, May 23, 25, 27, 28, 2016

5/23/16  Monday (yards)

200 SKPD
4(4 x 100) R:15 sec between reps, 30 sec between groups 
1st Group - Pull, concentrate on form, 3/4 catch-up, feel pressure of water, hand as anchor -  move body over hand
2nd Group - Swim EN2
3rd Group - Kick - 1, 3 w/fins, 2, 4 w/o fins
4th Group - Swim - desc 1-4

2(4 x 50) on 1 w/fins and paddles - snorkel if got it, head down, EVF EN2
4 x 50 S/K/P/D


5/25/16 Wednesday (LCM)

300 S/200 K/300 P
4 X 50 Build on 1:15
5 x 100 on 2/2:15 Fr EN1  (20 sec rest)
200 P
4 x 100 on 2/2:15 EN2
200 K
3 x 100 on 2/2:15 EN2
2 x 100 1 3/4 catch-up 2 Cross-backs
2800

5/27/16 Friday (LCM)

300 S/ 200 K/100 P
4(3 x 50) on 1:15
1)2 build, 1 8 K-1 stroke
2)2 build, 1 3/4 catch-up
3)2 build, 1 x-back
4)2 build/1 arm down

2 x 200 on 3:30/3:40/? EN1 + 4 x 100 on 1;40/50/2 EN2
2 x 150 on 20 SR EN1 + 3 x 100 on 1;40/1:50/2/ EN2
2 x 100 on 1;40/50/2 EN1 + 2 x 100 on 1:40/50/2 EZ Cool down
3000

5/28/16 Saturday (LCM)

300 Swim
3 x 200
1)  100 K/100 Dr
2)  100 Stroke Dr/100 S Max DPS GOLF
3)  100 GOLF - 1+/100 8k-1 Stroke

600 S  (25 EZ/25 Fast/50 EZ/50 Fast/75 EZ/75 Fast/75 EZ/75 Fast/50 EZ/50 Fast/25 EZ/25 Fast

4 x 150 1) En1, 2) EN2 3) EN3  4) Race pace - Fast
100 EZ
300 (1st half of 600) (25 EZ/25 Fast, etc)
6 x 50 Dr/EZ Swim 
2800


Monday, May 16, 2016

Workouts for week 35, May 16, 18, 20, 21, 2016

5/16/2016 Monday

300 S, 200 K/D, 200 P
2 x 100 scull Ft/mid/rear/swim
Dist
2 x thru
2 x 150 on 2:10/220/230
2 x 150 on 205/215/225
2 x 150 on 200/210/220
1 min rest after 6
All EN2+
400-500 S or P EN1
Every 4th length drill- 3/4 catch
3100/3200

5/18/2016 Wednesday

400S
4 x 100 K/D x 25
4 x 50 on 1 build
3(4 x 25) on 40 Rd 1 drill IM order

4 x thru
P2 x 50 on 55
75 K on 1:25
2 x 25 MS Fast on 45

4 x 100 on 1:45/1:55/2:05
1). 75 EZ Free/10SR/25 Sprint fly
2) 50 EZ Free/25 Sprint back/10SR/25 Sprint fr
3). 25 EZ FR/50 spr back/10 SR/25 fast fr
4) 75 Sprint bk or br/10 SR/25 Sprint free

300-400 swim w/ fins and paddles EN1
2900/3000

5/20/2016 Friday
300 S, 200 K, 200P, 100 dr-3/4 catch-up
4 x 50 build on 1
4 x 50 desc on 1
4 x 25 on 35. Odds-1/2 Blast, 1/2 EZ, even- spr
8 x 50 on 50/55. EN3
4 x 100 on 1:25/35/45/55. EN3
400 EN1 lane finish + 20
6 x 50 on 50/55 EN3
3 x 100 on 1:25/35/45/55. EN3
300 EN1 S or P cool down

5/21/2016 Saturday

300 S + 2 x 50 K
200 P + 2 x 50 Dr
Dist
2 x thru
600 on 30 SR
200 K on 4
#2 600 faster then 1

3 x thru
400 on 20 SR
100 no Free on 140/50/2
desc sets 1-3

12 x 25 on 25 Hold strong EN2+ PACE
400 S or P EN1 perfect tech

Mid/Stroke
3 x thru
4 x 25 on 45 shooters (see below)
2 x 50 on 1 MS DPS
(Br - dbl br pullouts
(Bk - 15 m/40+
(Fly- 15m
(Fr - 15 m

5 x 300
1) 150 fast/150 EZ
2) 125 fast/175 EZ
3) 100 fast/200 EZ
4) 75 fast/225 EZ
5) 50 fast/250 EZ
EZ = EN1
Strokers - evens MS

3 x thru
4 x 25 K on 50
2 x 50 S EN1 on 1
1 x 25 swim all out
25 EZ S on 45
#2 MS
200 Ez

Sunday, May 8, 2016

Workouts for Week 34, May 9, 11, 13, 14, 2016

5/9/16 Monday

200 SKPD
12 x 50 on 1 odds build, evens drill (CU, Fist, 3 pt, weak arm(fist w/non breathing arm, Arm-down on breathing side, x-backs)
8 x 100 on 1:30(Ln 3)/1:40(Ln 2/1:50(Ln 4, 5)/2 Ln 1/6) EN2 RI:20 sec rest
400 P (200 tech, exagerated glide MAX DPS, 200 Breath 2,4,6,8 x 50)
400 K (200 K w/fins/ 200 K w/fins on side)
100 EZ

5/11/16 Wednesday

300 S, 200 K, 300 P, 200 IM Dr
8 x 75(50 Fr/25 stroke IM order) Build Free) on 1:20/30/40
4 x 125 IM's Rotating 50's 1st 25 of 50 is drill eg. 50 fly, 25 bk, 25 Br, 25 Fr (25 Fly Drill/25 Fly swim
300 K MS
2(4 x 25 Choice on 35 + 50 Dr on 1 + 100 IM on 1:45/55/2:05)  R:15 sec inbetween
100 EZ

5/13/16 Friday

300 S, 100 K
300 P, 100 K
200 D, 100 K
3 x 100 Scull #1 &3 Ft/Mid/Rear/Swim, #2 Feet 1st on front and back
4 x 50 on 1 Build
4 x 50 on 1 Desc
4 x 25 on 40 odd 1/2 BLAST/1/2 EZ,  Evens Sprint!
8 x 100 on 2
25 Fast/75 EZ
50 Fast/50 EZ
75 Fast/25 EZ
100 Fast
100 EZ
75 Fast/25 EZ
50 Fast/50 EZ
25 Fast/75 EZ
300 S or P EN1 Every 4th length alternate Catch up/X-Backs

5/14/16 Saturday

400 S + 2 x 75 Dbl arm back/K/scull
300 P + 2 x 75 dbl arm back/K/scull
8 x 50 on 1 odds build, evens work streamline, no breathing from flags to wall
300 P
4 x 50 1) head position 2) K -arms down rotate shoulders  3) arm down on breathing side 4) swim w/ rotation - straight arm pull
300 P
4 x 50 Dr/build/1/2 Blast/Sprint
4 x 150 50 Free/100 IM on 2:30/40/50/3:00
400 S EN1
300 S EN2
200 S EN3
3 x 100 w/fins MAX DPS, extra gliding

Sunday, May 1, 2016

Workouts for Week 33, May 2, 4, 6, 7, 2016

5/2/16 Monday

5 x 200 SKPDS
2 x 100 Scull
100 Swim En-1
50 K no fins
200 S En-2 
50 P
300 S EN-2
50 Catch-up
400 S
50 K no board fins ok
300 S EN-2
50 P
200 S EN-1
50 Dr
100 S EN-1
2 x 50 D/S Cool down
3200

5/4/16 Wednesday

200 S 100 K, 200 P 200 Dr
2 x 100 scull choice
10 x 25 on 45
9 x 50 on 1
8 x 25 on 40
7 x 50 on 55
6 x 25 on 35
5 x 50 on 50
4 x 25 on 30
3 x 50 on 45
2 x 25 on 25
1 x 50 on 40
200-300 S or Pull EN1 Every 4th length cross -backs

5/6/16 Friday

3 x 300 SKP
100 Breast P
8 x 25 on 45 Odd Streamline K under H2O w fins/ Odd build
10 x 50 D/S  IM order + 2 Choice
400 S no Free
12 x 25 on 40 IM order w fins
200 S breath toward Bleachers
2 x 50 Fast w  fins
8 x 25 w/fins
2-4 breaths only
2 -3 breaths only
2-2 breaths only
2 - 1 breath only
100 EZ
3000

5/7/16 Saturday 

400 S/400 IM Dr

Stroke
5 x 300 last 50 single arm fly 25 R/25 left
1000 (200 Back/100 Free) x 3 + 100 Back Drill
500 Breast - odd 100 Swim/even drill 1 P 3K, 
3(3  x 50) ERF x 50 Mid set MS on 1:10

Distance
5 x 300 Last 50 6-beat overkick
1000 (200 Hard/100 EZ) x 3 + 100 K Hard
500 odd 100's EZ hold streamline-kick 4 dolphin kicks/Even 100 Hard swim
400 S or Pull EZ EN1