Sunday, July 31, 2016

Workouts for Week 45, August 1, 3, 5, 6, 2016

8/1/16  Monday

300 S, 200 K, 300 P    800
K 2(2 x 50 FAST on 1:15 + 50 EZ K on 1:25)  1100
100 EZ    1200
2(3 x 50) Build/1/4 BL-1/4 EZ x 2/Sprint on 1:15   1500
if stroke later, 1 round of MS

Free
10/11/12 x 100 on 1:55/2:05.2:15  EN2  2700
100 EZ

IM
P300 Breast 3rd length free + S 4 x 100 on 2:15 Fly/BK/Br/Fr or MS or Br
400 S or P EN1

8/3/16  Wednesday

6 x 200 
1)  Swim
2)  100 Fr/100 Fly/Bk Dr  Fly 3R3L3W - BK Up/Down, full stroke 
3)  K
4)  100 Fr/100 Bk/Br Dr  Bk - 3 shoulder pumps overhead - Br - 1P3K
5)  P
6) 100 Fr/100 Br/Fr Dr  Br - Br arms/flutter kick - Fr - x-backs
1200

2 x thru
200 Paddle Pull, Hypo 6 (not bilateral! - Make breathing, 2nd time faster then first
3 x 50 on 1:25 IM switch fly/bk, bk/br, br/fr
2 x 100 1 K, 1 Dr
2 x 50 on 1:10 25 Sprint/25 EZ
2500

8/5/16  Friday

300 Swim (snorkel if they have it), 200 K No board (with snorkel - superman -arms parallel in front HEAD DOWN!!!)  500
2 x 100 Scull Ft/Mid/Rear/S
2 x 50 K on side R down, L back with Fins(face down, rotate up to breath, then back down) Make sure on side and not at 45 degrees or on stomach.  
2 x 50 2 count (3/4 catchupish) arm in front, when almost entering, pull with forward arm with EVF(over barrel) and explode forward
100 FAST on 2:30
1000

Distance
500 S EN1 R:15                                                    age    EN2    EN3
400 S EN2 R:15                                                    30     25         28.5      
300 S EN3 R:15 on 5/5:20                                   40     24        27
200 S EN3 R:15 on 3:20/30/40?                         50     23        25.5  
100 S All out                                                           60     22        24
2500
200 EZ/Dr x 50 or 100 x 25s
2700

Others 
P 5 x 100 EN1 R:15 on 2/2:10
S 3 x 100 on 1:50/2 make!!  1:50 Jack, Pam, any that can make it, others on 2 (ie HARD!)
P 6 x 50 EN1 on 1:15
S 3 x 100 on  1:45/1:55-Jack, Pam, Chris, anyone else fast, Becky, Push them, others on 1:55  Try to emphasize K last 50(HARDER!)  make interval!!!!
2400
200 EZ/Dr x 50 or a 100 x 25s
2600

8/6/16  Saturday

5 x 200 (150 S + 50 K on side)
4 x 100 Odds P, Evens Dr  1400
4(2 x 50) on 1:15  50 Drill/50Swim IM order   1800
3 x 300 K/S x 50 w/fins  100 Ch/100 Fr/100 Ch  2700
3 x 200 Fins and paddles Free EN2  3300
3 x 100 Pull hypo 5/6 x 50 long relaxed gliding make breathing  
3600




Workouts for Week 44, July 25, 27, 29, 30, 2016 (Part 2)

7/29/16 Friday

400 S
4 x 100 S/K/P/D
10 X 50 on 1:10  Odd - Desc, Even - Choice
2 x 150 on 3/3:15 EN1
2 x 100 on 1:50/2/2:15 EN2
2 x 50 EN3 on 1:10  EN3
200 SDSD x 50

7/30/16 Saturday

400 fr/400 IM K/D x 50
8 x 50 K 2 ea strroke
8 x 100 2 ea of S/K/P/S
400 S EN1 
6/7/8 x 100 Free EN2 on 1:50/2/2:15?

Tuesday, July 26, 2016

Workouts for Week 44, July 25, 27, 29, 30, 2016 (Part 1)

7/25/16 Monday

200 S/200 K
4 x 100 P/D/Build/Build on 2

Distance
4 x 500 R:15 EN2

Sprint
4(3 x 50) on 1:10  #1 25 Sprint/25 EZ  #2 25 EZ/25 Sprint  #3 50 Sprint
2 x 400 Desc R:15 En2
2 x 100 F & P long and EZ

7/27/16  Wednesday

300 S
200 IM K/D x 25
100 MS Drill
2(150 KDS x 50 on 3 + 1 x 50 (25 Sprint/25 EZ) on 1:10)  Rd 1 Free, Rd 2 MS

Br
8 x 50 on 1:30 Double breaststroke pullouts   

Free
7 x 100 on 1;50/2/2:15 Odd - work streamline  Even - 6 Beat Overkick

Togther
6 x 50 Fast on 1:30
100 EZ
K 4 x 150 on 2:30/3/3:15
1)  50 Fast/100 EZ
2) 75 Fast/75 EZ
3) 100 Fast/50 EZ
4) 150 FAST

200 EZ

Sunday, July 17, 2016

Workouts for Week 43, July 18, 20, 22, 23, 2016

7/18/16  Monday

500 Swim
2 x 100 1 K, 1 P
2 x 100 scull R:10
2 x 100 Build on 2
Dist
2 x 400 P
4 x 100 on 1:35/45/55 En2
2 x 200 on 3:15/25/ EN1
4 x 100 on 1:35/45/55 EN2
Last 2 cool down?
Other
2 x thru
100 K Fast
2 x 50 on 1:15 Main Stroke
2 x 50 on 1:30 Weak Stroke
2 x 50 on 1:15 Choice

4(4 x 50) on 1:15/20/25  IM order - Odd Stroke, Evens Free

7/20/16  Wednesday

2(100 S/100 K/100 P/100 Drill)
4 x 50 IM order Drill on 1:15
4 x 50 Desc 1-4 on 1;15
4(4 x 50) on 1:15
    1st set - breath 4, 5, 6, 7 x 50
    2nd set - Desc 1-4
    3rd set - choice
    4th set - 25 MS FAST/25 EZ free
10 x 50 on 1:10 EN2
200 S or  P EZ

7/22/16  Friday

300 S/ 300 K Mid 100 build/300 P
4 x 50 drill - 3/4 catch-up(feel power of pull(2 count), arm down, weak arm, x-backs)
8 x 100 on 1:40/50/2 EN2
6 x 50 on 1:10 EN2
200 DPS long gliding powerful stroke
6 x 50 on 1:10 EN3
200 S or P EZ S/D

7/23/16  Saturday

300 S/200 K/100 Dr
2 x 100 scull #1 Ft/md/rr/Swim, #2 Choice
4(3 x 50) KDS Rev IM order
2(4 x 50) Dr/build/1/4 Blast-1/4 EZ/Sprint on 1:20
8 x 50 on 55 FAST 
200 DPS w paddles breath 4/6 x 50
4 x 100 FAST on 1:30/1:40

400 S or P w fins EN1
or 
200 DPS w/Paddles
2 x 200 FAST on 3:15/3:30
then 400 S or P w fins EN!


Monday, July 11, 2016

Workouts for week 42, July 11, 13,15,16, 2016

7/11/16 Monday

200 S + 4 x 50 K Last 2 build R:10
200 P + 4 x 50 Drill (Catch-up, arm down, fist, x-back)
2 x 100 scull  Ft/Mid/R/Swim x 25
2(4 x 50) on 1:20 Drill/build/ 1/4 Blast-1/4 EZ/ Sprint
400 on 6:30/7 EN2 + 4 x 100 on 1:50/2 EN2 
100 DPS
200 on 3:15/3:30 + 4 x 50 pm 1 EN2
2700

7/13/16 Wednesday

150 S/ 50 K x 3
3 x 100 Main Stroke Drill
4(2 x 50) on 1:25  #1 is drill, #2 is Swim IM order x set
3 x 300 w/fins k/S x 50 100 MS/100 Free/100 MS
3 x 200 paddles and  fins Free EN2  #3 EZ cool down
2800

7/15/16 Friday

400 S
4 x 100 Mix Choice (include 1 snorkel swim)
4 x 50 build on 1:10 build
4 x 100 on 2 Breath 3/5 x 50 
2 x 50 on 2 ALL OUT w/fins (Fast Kicking!!!!0
200 DPS snorkel swim
2 x 100 on 3 10 sec rest @ 50
400-600 swim or Pull EZ
2300-2500

7/16/16 Saturday

300 S
2(3 x 50) on 1:10 Desc
200 P
4 x 50 on 1:10 Build
10 x 50 K w/fins odd stroke dr/Even K
Others
5 x 100 EN2 on 1:40/50/2
2 x 50 on 1 ch DPS
6 x 50 on 1:10 Main stroke
2 x 50 on 1 Choice DPS
6 x 50 on 1 EN3 MS
2 x 50 on 1 Choice DPS
300 S or P Snorkel swim

Distance

600 EN1 
6 x 100 EN2 on 1:40/50/2 R:15
500 EN1+
5 x 100 IM/Stroke/Free EN2
400 EN1+
4 x 100 EN3 last 1 or 2 cool
4600




Tuesday, July 5, 2016

Workouts for Week 41,, July 6, 8, 9, 2016

7/6/16  Wednesday

300 S
200 K ( 50 Right Side/50 Left Side)
300 P
200 IM Drill
6 x 100 1-2 Build last 50, 3-4 25 Main stroke/50 Free/25 Main Stroke 5-6 Desc by 50 Like(4 x 50 Desc)
2 x 200 Main stroke EN1
4 x 50 IM order (Back do 5 back/5 Free)
2 x 100 Fast on 1:45/2
4 x 50 drill 3/4 Catch-up, Fist, Weak Arm, X-backs

7/8/16  Friday

2 x 200 Choice
2 x 50 K build
100 Drill
2 x 100 Scull - Ft/Mid/Rear/Swim
2 x 25 Kick on side, face down
2 x 25 kick on side, 1 switch
2 x 25 kick on side, 2 breath switch
2 x 25 2 count
2 x 50 Golf
2 x 50 Fast

twice thru
50 Puppet drill on 1:30
50 1 at a time on 1:30
100 Breast Fast on 3

10 x 100 on 1:40/2 FAST Odds Free on 1:40/ IM on 2  EN3 
200 mix swim/drill/gliding
2600

7/9/16  Saturday

300 S
300 K build Mid 100, 1st and 3rd 100 on side
300 Pull breath 3,5,7, or 2,4,6
200 
Drill (catchup, arm down, fist, x-backs)
2 x 25 kick on side
2 x 25 Kick on side, 1 switch
2 x 25 2 breaths, switch
2 x 25 2 countf
2 x 50 Golf on 1:15
2 x 50 fast
8 x 100 on 1;40/1;50 En2
8 x 50 on 1;10 En2
8 x 25 on 35 EN3
100 EZ gliding
4 x 100 on 1:40/1:50 EN2
4 x 50 on 1:10 EN3
4 x 25 on 40 FAST
200 EZ/Drill mix