Sunday, August 28, 2016

Workouts for week 49, August 29, 31, September 2, 3, 2016

8/29/16  Monday

400 S
3 x 100 50 P/50 Scull choice
4 x 100 #1 build  #2 Neg Split  3 50 EZ/50 Moderate, 50 Sprint R:10 Sec 50 Sprint
3 x 100 on 1:50 /2/2:10/2:20 EN2 (20 sec rest)
200 on 3:15/3:30/3:45 EN2 with (20 sec Rest)
2 x 100 on 2/2:10/2:20 EN1 with 20 sec rest
200 on 3:15/3:30/3:45 EN2 with 20 sec rest
100 FAST on 2:30
200 EZ
2500

8/31/16 Wed

4 x 200 SKPD
10 x 50 on 1:30  1-4 25 build/25 1/4 Blast/1/4 EZ, 5-10 Sprint w fins
400 S or P EN1 Hypo 5 or 6
10 x 50 on 1:15  Odd - 1/4 Fast K/1/4 EZ K+ 25 Swim,  Even - Tech - Eyes down, long stroke, grab water/EVF
400 S or P EN1 

9/2/16  Friday

2 x 
200 S
100 K
100 25 Scull/25 swim/25 stroke drill/25 swim

4 x 200 S or P EN1
2 x 200 Back or 5 back strokes/5 Free Strokes
2 x 100 Breast Pull
2 x 50 K Fast Free
5 x 100 w fins and paddles

9/3/16 Sat

200 SKDr
3 x 100 #1 50 Front scull/50 Swim, #2 50 Mid Scull/50 Free, #3 50 rear scull/50 Swim
4 x 50 25 Fast Free/25 FKOB
4(3 x 50) 
    Fly - Odd - 3 strokes down, 2 strokes up(breathing), even - 3R/3L
    Bk - Odd - 25 L/25 R, even - 5 sec roll
    Br - Odd - Dble Pullouts, even - dolphin K
    Fr - Odd - 25 R/25 L - good roll, Even - arm down

Other
3 x 
100 MS
50 Free
50 25 MS/25 Free
150 Swim Free
Round 1 K
Round 2 Dr
Round 3 swim

4 x 
50 Free
100 Stroke/Stroke Dr/IM
50 Free
Sets 3 and 4 100 and last 50 is EN3

Distance
4 x 400 1 S, 3 P EN1
3 x 400 1 S, 2 P EN1+
2 x 400 1 S, 1 P EN2
1 x 400 Swim EN3
300 S/D x 50

Tuesday, August 23, 2016

Workouts for week 48, August 22, 24, 26, 27, 2016

8/22-23/16  Monday AM/Tues PM
3 x 300 SKP
2 x 100 scull FT/Mid/Rear/Swim
4 x 50 on 1;15 Build
6 x 150 on 2:45/3/3:15
100 EZ
2300

8/24-25/16 Wednesday AM/Thurs PM
4 x 200 SKPS
6 x 50 odds stroke drill/Evens Free on 1:15
4 x 100 Desc on 2:10 Free
8 x 50 Odds - Free on 1 FAST/Evens - Stroke 25 Sprint/25 drill on 1;15
200 S or P EN1
6 x 50 on 1:15 w/fins Odds - build/Evens Sprint
100 EZ

8/26/16  Fri
400 S
6 x 50 odds K, evens drill
300 P
4 x 50 Build on 1:10
10 x 50 on 2 FAST fins?  Choice
5 x 100 Free on 1;45/1:55/2:05  EN2
2 x 50 #1 EZ/ #2 Drill 
2 x 50 on 1:30  1/4 Blast/1/4 EZ x 2
100 EZ
2500

8/27/16  Saturday

500 S
400 IM Dr/Fr x 25
6 x 50 odd scull, evens choice
Distance
600 S EN1
6 x 100 EN2
400 S EN!+
4 x 100 Stroke or EN3
200 EZ/Dr x 50
3500


Tuesday, August 16, 2016

Workouts for Week 47, August 15, 17, 19, 20, 2016

8/15/16  Monday

5 x 100 Mix
2 x 150 K EMF x 50
3 x 200 P Desc
1 x 300 EN1
2 x 200 EN2
3 x 100 EN2+
Cool down
2400

8/17/16  Wednesday

400 Free
300 (50 Fr/50 Dr/50 Fr)
200 (50 stroke dr/50 stroke
100 scull choice

2 x 100 Free on 2:15 technique, head down, hips rotating, EVF
2 x 100 Stroke Dr/Free x 50
2 x 100 Stroke Dr/Stroke x 50
4 x 50 on 1:15 1-2 build, 3 1/4 Blast/1/4 EZx 2, 4 Sprint
2 x 200 on 5 FAST!  Get times
4 x 50 on 2 Fast Main Stroke or IM
100 EZ
2500

8/19/16  Friday

200 SKP
100 scull Ft/Mid/Rear/Swim
100 Free Tech EN1 on 2/2:10/2:20 
50 K on 1:15/1:25
50 Dr Stroke on 1:20
300 (50 Stroke/50 Fr)
4 x 50 Fly on 1:20 w/fins
3 x 50 BK (double arm or 5 Bk/5Fr strokes) on 1:15
2 x 50 Br on 1:20/1:25
1 x 50 Free 6-beat Kick (overkick)
300 Paddle Free on 5
3 x 100 Fast on 1:50/2/2:10
2 x 100 Faster on 1:40/1:50/2
2500
cool

8/20/16  Saturday

400 Fr/ 200 IM K/D/ 200 P
4 x 50 Free build on 1:15
4 x 100 (50 Fr/50 Stroke Dr)
4 x 50 (25 Stroke/25 Stroke Dr) IM order?
100 Free on 2 EN1
2 x 50 Stroke on 1:15 EN3
200 Free on 4 EN1
2 x 100 Stroke on 2/2:15/2:30 EN3
400 Free on 6:30/7/7:30
2 x 200 Stroke on 4 EN3
400 S or P or Paddles and fins EN1 CD
3400

Sunday, August 7, 2016

Workouts for Week 46, August 8, 10, 12, 13, 2016

8/8/16  Monday

4 x 200 SPDS
200 K
K 4 x 50 on 1:30 build 1-2, fast 3-4
4 x 150 P w fins Odd - fist  Even - w/paddles
2(2 x 200) on 3:10 1st set EN2, 2nd set EN3

8/10/16 Wednesday

400 Free, 200 K, 200 P
2(4 x 50) on 1:15 Dr/Build/1/4 BLAST-1/4 EZ x 2/SPRINT
10 x 50 on 1 FAST
100 EZ
200 Hypo 5 or 7, on 3:15 + 4 x 50 MS sprint on 1:15
200 SD x 50

8/12/16 Friday

200 Fr/200 IM Dr/200P/200 IM K
2 x 50 Fist w fins EVF slow and perfect pull
2 x 50 arm down on breathing side
2 x 50 #1 Stroke Dr  #2 25 Stroke/25 Sprint
3 x 50 Fly K on Back on 1:30
3 x 50 1/4 Under H2O K, 1/4 Sprint (top) x 2

2 x 100 K Fly on 1:55
2 x 100 P build x 25
2 x 100 Free on 1:30
2 x 100 Fly/Bk (5 bk/5 fr) on 2:15
 
2 x 50 Fly K on 1:15
2 x 50 P 25 strong, 25 Sprint
2 x 50 Free on 1
2 x 50 Fly/Bk, Br/Fr on 1:15
2600

8/13/16  Saturday

800 (100 Fr/100 Rev IM)
2(4 x 50) IM order Last 4 15 M Sprint/35 EZ
4 x 200 IM/Free on 3/3:15/3:30 Odd IM EN1, Even - Free EN2
4 x 100 MS 50 K/25 Dr/25 Sprint
8 x 100 Odd - MS - EN2, Even Free EN1
400 S or P EN1
3600