Sunday, June 26, 2016

Workouts for Week 40, June 27, 29, July 1, 2, 2016

6/27/16  Monday

200 SKPD
2(3 x 50) on 1:15  1st set Build, 2nd set Desc
2 x 400 S #1 EN1, #2 EN2 R:20 
8 x 50 on 1:15 EN2
2 x 200 #1 EN2 #2 EN1 on on 3:20/30/40
6 x 50 EN1 Cool on 1:15

6/29/16  Wednesday

300 S
300 K/D Rev IM no Free
300 P
4(4 x 50) 25 stroke/25 Free on 1:20
4 x 150 Odd - EMF x 50, Even Fly/Bk/Br (fins ok)
4 x 100 Paddles and fins strong effort and fast kick
200 SD x 50

7/1/16  Friday

400 S 300 D 200 K 100 Dr
2(4 x 100) 1st set Build, 2nd set Desc
4(4 x 50) on 1:30  1. Build 2. 1/4 BLast/1/4 EZ x 2 3. 25 Sprint/25 EZ  4. SPRINT
300/400 Swim 4 dolphin K off wall
3000

7/2/16 Saturday

400 S
6 x 100 Mix (K,P,D,Scull)
4 x 100 50 K w/fins on side, face down, body straight, 50 Swim 2 sec glide
4 x 200 on 3;30/40/50 EN1  MS
4 x 100 on 1:45/1:55/2:05  EN2 Free
4 x 50 on 1:15 EN3 Hard  28-24 HR
200 EN1 EZ
2 x 150 100 S/50 Cross-backs
3 x 100 Kick 
2 x 50 25 free/25 MS
2 x 100 Hypo 3/5 x 50

Wednesday, June 22, 2016

Re: Saturday swim

Unless there is any dissent, I would vote to start at 6 and we can take the far two or three lanes for our swim and leave the rest of the pool for the regular workout. 

Does that sound ok to everyone?

Christopher M Tyler DDS
Work 3193668095
Cell 3193605689
Sent from my iPhone

On Jun 22, 2016, at 12:01 PM, Sara Kilgore <sara.kilgore@imonmail.com> wrote:

6 works for Jerry and I.  I think my email said 7ish because I didn't know the plan.

 

From: Chris Tyler [mailto:cmtdds24@aol.com]
Sent: Wednesday, June 22, 2016 9:54 AM
To: John Dankert
Cc: dankjo.coach@blogger.com; Nick Gearhart; Jack Fritts; Sara Kilgore; Katie Lanius
Subject: Saturday swim

 

All,

 

Was going to send out a reminder about this Saturday for participation and I've heard two different start times for the event, 6 and 7am. What would you prefer? I was prepared to start at 6, and on my count we have 6 committed to swim thus far in case numbers have an effect on the decision. 

 

Those who have said they will be swimming:

 

Katie Lanius

Sara Kilgore

Jerry Kilgore

Dennis Green

Bill Sindlinger -- might start early

Me


Christopher M Tyler DDS

Work 3193668095

Cell 3193605689

Sent from my iPhone


On Jun 12, 2016, at 6:05 PM, John Dankert <dankjo@yahoo.com> wrote:

6/13/16 Monday

 

300  P

3 x 100 dr choice

3 x 100 K w/fins on side(alternate side)

6 x 50 build on 1:15

4 x 300 R:20 or 6 x 200 R:20 ors 8 x 150 R:20

100 EZ

4 x 50 on 1 EN2

100 EZ

 

6/15/16 Wednesday

 

4 x 200 SKDS

3 x 100 Desc on 2?

6 x 50 build on 1:15

4 x 100 on 2:30 EN3 90%

400 P EN1 R:30

8 x 50 on 1:10 90% EN3

200 EZ (SDSD)

 

age HR

30   28.5

40   27

50   25.5

60   24

 

6/17/16 Friday

 

400 Fr

200 IM K/D

200 P

Fly Progression

1)  chest press

2)  hands on kickboard

3)

4)

5)

6)

 

400 Free

200 IM (AM Fly/Bk(5)-fr(5)/ Br/Fr)

4 x 25 fly on 45

300 Free

200 IM

4 x 25 Br

200 Fr

200 IM 

4 x 50 Free CD

 

6/18/2016 Saturday

 

400 Fr

300 Rev IM KDS

200 P

100 S

6 x 50 scull - Ft, mid, rear, Swim, Ft 1st-on front-hands overhead, ft 1st, on back, hands @ hips

6 x 50 on 1:15  1 - Fly - 333, 2 backstrokes (5 bk,5 fr), 2 breast, 1 free

 

2(5 x 50) 1st 5 stroke w/fins, 2nd 5 free w fins

6 x 200 100 free/100 stroke K

400 stroke/IM + 2 x 100 free S

300 fr + 3 x 100 stroke K w/fins

200 IM/stroke + 4 x 100 Free

 

 

 

 


Virus-free. www.avast.com

RE: Saturday swim

6 works for Jerry and I.  I think my email said 7ish because I didn't know the plan.

 

From: Chris Tyler [mailto:cmtdds24@aol.com]
Sent: Wednesday, June 22, 2016 9:54 AM
To: John Dankert
Cc: dankjo.coach@blogger.com; Nick Gearhart; Jack Fritts; Sara Kilgore; Katie Lanius
Subject: Saturday swim

 

All,

 

Was going to send out a reminder about this Saturday for participation and I've heard two different start times for the event, 6 and 7am. What would you prefer? I was prepared to start at 6, and on my count we have 6 committed to swim thus far in case numbers have an effect on the decision. 

 

Those who have said they will be swimming:

 

Katie Lanius

Sara Kilgore

Jerry Kilgore

Dennis Green

Bill Sindlinger -- might start early

Me


Christopher M Tyler DDS

Work 3193668095

Cell 3193605689

Sent from my iPhone


On Jun 12, 2016, at 6:05 PM, John Dankert <dankjo@yahoo.com> wrote:

6/13/16 Monday

 

300  P

3 x 100 dr choice

3 x 100 K w/fins on side(alternate side)

6 x 50 build on 1:15

4 x 300 R:20 or 6 x 200 R:20 ors 8 x 150 R:20

100 EZ

4 x 50 on 1 EN2

100 EZ

 

6/15/16 Wednesday

 

4 x 200 SKDS

3 x 100 Desc on 2?

6 x 50 build on 1:15

4 x 100 on 2:30 EN3 90%

400 P EN1 R:30

8 x 50 on 1:10 90% EN3

200 EZ (SDSD)

 

age HR

30   28.5

40   27

50   25.5

60   24

 

6/17/16 Friday

 

400 Fr

200 IM K/D

200 P

Fly Progression

1)  chest press

2)  hands on kickboard

3)

4)

5)

6)

 

400 Free

200 IM (AM Fly/Bk(5)-fr(5)/ Br/Fr)

4 x 25 fly on 45

300 Free

200 IM

4 x 25 Br

200 Fr

200 IM 

4 x 50 Free CD

 

6/18/2016 Saturday

 

400 Fr

300 Rev IM KDS

200 P

100 S

6 x 50 scull - Ft, mid, rear, Swim, Ft 1st-on front-hands overhead, ft 1st, on back, hands @ hips

6 x 50 on 1:15  1 - Fly - 333, 2 backstrokes (5 bk,5 fr), 2 breast, 1 free

 

2(5 x 50) 1st 5 stroke w/fins, 2nd 5 free w fins

6 x 200 100 free/100 stroke K

400 stroke/IM + 2 x 100 free S

300 fr + 3 x 100 stroke K w/fins

200 IM/stroke + 4 x 100 Free

 

 

 

 


Virus-free. www.avast.com

Saturday swim

All,

Was going to send out a reminder about this Saturday for participation and I've heard two different start times for the event, 6 and 7am. What would you prefer? I was prepared to start at 6, and on my count we have 6 committed to swim thus far in case numbers have an effect on the decision. 

Those who have said they will be swimming:

Katie Lanius
Sara Kilgore
Jerry Kilgore
Dennis Green
Bill Sindlinger -- might start early
Me

Christopher M Tyler DDS
Work 3193668095
Cell 3193605689
Sent from my iPhone

On Jun 12, 2016, at 6:05 PM, John Dankert <dankjo@yahoo.com> wrote:

6/13/16 Monday

300  P
3 x 100 dr choice
3 x 100 K w/fins on side(alternate side)
6 x 50 build on 1:15
4 x 300 R:20 or 6 x 200 R:20 ors 8 x 150 R:20
100 EZ
4 x 50 on 1 EN2
100 EZ

6/15/16 Wednesday

4 x 200 SKDS
3 x 100 Desc on 2?
6 x 50 build on 1:15
4 x 100 on 2:30 EN3 90%
400 P EN1 R:30
8 x 50 on 1:10 90% EN3
200 EZ (SDSD)

age HR
30   28.5
40   27
50   25.5
60   24

6/17/16 Friday

400 Fr
200 IM K/D
200 P
Fly Progression
1)  chest press
2)  hands on kickboard
3)
4)
5)
6)

400 Free
200 IM (AM Fly/Bk(5)-fr(5)/ Br/Fr)
4 x 25 fly on 45
300 Free
200 IM
4 x 25 Br
200 Fr
200 IM 
4 x 50 Free CD

6/18/2016 Saturday

400 Fr
300 Rev IM KDS
200 P
100 S
6 x 50 scull - Ft, mid, rear, Swim, Ft 1st-on front-hands overhead, ft 1st, on back, hands @ hips
6 x 50 on 1:15  1 - Fly - 333, 2 backstrokes (5 bk,5 fr), 2 breast, 1 free

2(5 x 50) 1st 5 stroke w/fins, 2nd 5 free w fins
6 x 200 100 free/100 stroke K
400 stroke/IM + 2 x 100 free S
300 fr + 3 x 100 stroke K w/fins
200 IM/stroke + 4 x 100 Free
 



Sunday, June 12, 2016

Workouts for Week 39, June 20, 22, 24, 25, 2016

6/20/16  Monday

300 S, 200 K, 200 Dr
4 x thru
25 scull- head 1st, face up, hands @ hips
25 scull - feet 1st, face down, hands overhead
25 scull - head 1st, face down, hands @ hips
100 EZ

2(3 x 50) on 1:15  1st set build to sprint, 2nd set desc to full sprint
10 x 100 on 1:50/2/2:10/2:20 EN2 interval w 20 Sec rest at 80% effort

100 EZ
400 K w/fins no board on side
2800

6/22/16 Wednesday

300 S, 200 P 100 K
8 x 50 Im order Dr/build x 25 on 1:15/20/25

3 x thru
200 Fr
100 IM
4 x 50 Fast on 1:10(PM - on 50)

400 S or P, snorkel swim - concentrate on head down, body rotation, drop hand, feel power of pull

6/24/2016  Friday

500 Choice
200 EZ/Dr x 50
2 x 150 mid 50 build
3 x 200 EN1 R:10
3 x 50 all out on 2
150 DPS
4 x 25 on 1 all out
200 S/scull x 50 no pull buoy
3 x 50 on 1 all out
150 DPS
4 x 25 all out on 35?
200 Swim/scull x 50 no Pull Buoy
2800

6/25/16 Saturday

400 S
2 x 150 K
300 S alt 100 3/4 catch-up/100 P
2(3 x 100) 
Rd 1
1 50 bk/25 br/25 fr,  2 - 25 bk/50 br/25 fr, 3 - 25 bk/25 br/50 Free
Rd 2
150 fist w/fins, 150 swim
400 Free
4 x 100 k no board
300 S
3 x 100 IM
200 S
2 x 100 P
100 S
100 X-backs
400-600-800 S or p EN1
3600 +

Workouts for Week 38, June 13, 15, 17, 18, 2016

6/13/16 Monday

300  P
3 x 100 dr choice
3 x 100 K w/fins on side(alternate side)
6 x 50 build on 1:15
4 x 300 R:20 or 6 x 200 R:20 ors 8 x 150 R:20
100 EZ
4 x 50 on 1 EN2
100 EZ

6/15/16 Wednesday

4 x 200 SKDS
3 x 100 Desc on 2?
6 x 50 build on 1:15
4 x 100 on 2:30 EN3 90%
400 P EN1 R:30
8 x 50 on 1:10 90% EN3
200 EZ (SDSD)

age HR
30   28.5
40   27
50   25.5
60   24

6/17/16 Friday

400 Fr
200 IM K/D
200 P
Fly Progression
1)  chest press
2)  hands on kickboard
3)
4)
5)
6)

400 Free
200 IM (AM Fly/Bk(5)-fr(5)/ Br/Fr)
4 x 25 fly on 45
300 Free
200 IM
4 x 25 Br
200 Fr
200 IM 
4 x 50 Free CD

6/18/2016 Saturday

400 Fr
300 Rev IM KDS
200 P
100 S
6 x 50 scull - Ft, mid, rear, Swim, Ft 1st-on front-hands overhead, ft 1st, on back, hands @ hips
6 x 50 on 1:15  1 - Fly - 333, 2 backstrokes (5 bk,5 fr), 2 breast, 1 free

2(5 x 50) 1st 5 stroke w/fins, 2nd 5 free w fins
6 x 200 100 free/100 stroke K
400 stroke/IM + 2 x 100 free S
300 fr + 3 x 100 stroke K w/fins
200 IM/stroke + 4 x 100 Free
 



Wednesday, June 8, 2016

Workouts for week 37, June 8, 10, 11, 2016

6/08/16. Wednesday 


300S
6 x 50 drill mix drills and strokes
200 P,. 100 Scull
900
6 x 50 on 1:15(1:00 PM). Odd build, even desc
1200
4 x 100 on 3  EN3 90%+.  1600
200 S gliding rotation 1800
3 x 100 on 230 EN3 Fast 90%. 2100
100 gliding swim. 2200
200 cool AM  2400
Pm
2 x 100 on 2 EN3. 2600
2 x 100 ez/dr x 50. 2800

6/10/16  Fri

300 S
200 I'm K/D x 25
100 scull. 600
5 x 100 K on 2/215/(4)230. 1100
400 free4+ dolphin kicks off wall. 1500
4 x 50 IM order strokes   1700
100 Im.  1800
300 free. 2100
4 x 50 IM order 2300
100 IM. 2400
200 FR AM cool
4x 50 IM order
100 I'm Dr/100 fr

6/11/16 Sat

400 fr (150 S,50 dr)
300 bk (5 Bk strokes/5free)(mid 100 dr)
200 br SKDS x 50
100 fly Dr/S x 25
Fly progression 

6 x 50 w/fins fly

Other
2 x 100 K
2 x 100 S
4 x 50 K
4 x 50 S
200 S MS
200 K MS
8 x 100 paddles & fins EN1

DIST
800 Paddles and P
4 x 100 EN2
600 P & F
4 x 100 en2
400 p
4 x 100 CD. D/S x 50