Sunday, September 25, 2016

Workouts for Week 1, September 26, 28, 30, October 1, 2016

9/26/16  Monday

300 S
4 x 75 (50 K/25 Dr)
3 x 100 P build 2nd 50
4(4 x 25) on 45?
    1)  K on side, face down, rotate head to breath
    2)  alternate 25 L/25 R arm down on breathing side
    3)  15M dolphin K then free - tight EFFICIENT streamline on K, Do what they can, as far as they can
    4)   Build swim

7/8/9/10 x 100 on 1:30/40/50/2:00 EN2 80% 20 Rest 
3 x 200 K P D EN1
2900

9/28/16  Wednesday

400 S
4 x 25 on 45 work on streamline, perfect, relaxed, long glide then ez swim
6 x 50 K Desc 1-3, 4-6  IM or choice
2(4 x 75) S or P Desc 1-4

300 Fins and paddles on 4:30/45/5
4 x 25 w fins on 30 fast
2 x 150 w fins and paddles on 2/2:10/2:20?
4 x 25 w fins on 25 FAST
3 x 100 fins and paddles on 1:30/40/50
4 x 25 w fins on 20 FAST 
2-4 x 100 odds catch-up, evens crossbacks
2800

9/30/16  Friday

2 x 200 Choice
3 x 100 K/D x 25
4 x 50 build on 1
300 K no board
2 x 200 50 Dr/50 Fr swim
300 S Desc x 100s
2 x 200 Hypo 3/5 x 50
150 on 2:15/20/25/30  Fly/Bk/Br going 25 Swim/25 Drill
3 x 100 on 1:40/50/2:00/2:10  IM
3 x 50 on 1  6-beat overkick 
100 EZ
2900

10/01/16  Saturday

4 x 200 SKPD
2 time thru the following
2 X 25 K build to Sprint w snorkel 
2 x 50 Main Stroke Dr/Free x 25 on 1:10

16 x 25 on 40/45/50 w/snorkel
      - odds streamline K, MS or IM order
      - evens - free Swim, work glide and catch, rotate, glide, hand drop to elbow

Distance
4 x 100 on 1:30/40/50
2 x 200 on 3/3:10/3:20
400 on 6/6:15/6:30
300 every 4th length Fly
300 Snorkel swim EZ, every 3rd length scull
3300

Others
12 x 100 on 1:25/35/45/55
2 x 300 on 4:30/5  #1 EN3 #2 EZ cool
3000

Sprint
2 x thru
4 x 50 Desc on 1
4 x 25 desc on 40
2 x thru
fins and paddles
200 w fins EZ swim Rest 20 sec
2 x 25 on 1 with fins and paddles
2 x 100 Dr
2800

Wednesday, September 21, 2016

Re: Workouts for week 52, September 19, 21, 23, 24, 2016

John, we've also made it official that Saturday workouts are just an hour and a quarter for the rest of the year since everyone gets out by 7:15 anyway.  So there's time for some extra yardage on Saturday but you don't have to plan on as much.


We'll decide on the length of 2017's Saturday workouts when we get there.




From: Nick Gearhart <nickgearhart@hotmail.com>
Sent: Wednesday, September 21, 2016 5:36 AM
To: John Dankert
Cc: dankjo.coach@blogger.com; Jack Fritts; Chris Tyler
Subject: Re: Workouts for week 52, September 19, 21, 23, 24, 2016
 
I appreciate you writing the weekly workouts, but receiving them TUESDAY NIGHT AT 11:47 pm is a "little late" for Monday!  I can write a workout on the fly, but if you have a season plan can you send them out by Sunday night?  Thanks.

Sent from my iPhone

On Sep 20, 2016, at 11:47 PM, John Dankert <dankjo@yahoo.com> wrote:

9/19/2016  Monday

300 S, 200 K
4 x 125 (75 free/50 scull)
2(4 x 25) on 35 Desc
Distance
8 x 150 on 2:15/2:30 5 EN1, 3 EN2
100 EZ
4 x 50 K w snorkel superman on 1
4 x 50 K w snorkel superman on 55
100 EZ

9/21/16  Wednesday

300 Free
6 x 100 on 2:10/2:20 50 Bk/50 Br
4 x 100 Back Desc on 2:10 
3 x 75 Br on 1:40/1:50
2 x 50 Free on 1
1 x 25 Kick Free fast
1 x 100 IM All out
100 EZ
12 x 50 on 1:10 Choice  25 build to sprint, focus on streamline and Underwater dolphin Kick(3-4 Kicks), sprint back
6 x 25 on 30 All OUT!
50 EZ on 1:30
4 x 25 on 30 All Out!
50 EZ on 1:30
2 x 25 on 30 All Out
100 EZ
2950

9/23/16  Friday

200 Free Catch-up, 200 Back 3 point pop
8 x 50 on 1:10 25 1 P/2 K/ 25 DPS breast
3 x 125 on 2:30/2:40 Desc 1-3 Free, work walls, streamline, UWDF (underwater Dolphin Kick)
5 x 100 on 2 desc 50 Bk/50 Fr, work walls, streamline, fast underwater dolphin K (3-4)
3 x 75 on 1:30 Desc streamline and fast UWDK
12 x 50 on 1:10 w/fins 25 Fly/25 Br w flutter Kick, streamline on extensions
8 x 50 on 1:20 2 flips per 25 Free or Back
100 EZ
3000

9/24/16  Saturday

400 (50 Free/25 Streamline K on Back/25 Bk)
8 x 50 Br on 1:10/1:15 25 1 P/2K/ 25 Long gliding stroke
16 x 25 w fins on 45  concentrate on Head before arms and extended landings
8 x 75 w fins on 1:20/1:30  25 Fly/25 Bk/25 Br w/flutter K
8 x 50 Golf on 1:30 free  4 w paddles/4 w/o paddles
6 x 100 on 2 FAST
100 Bk EZ work walls, UWDK past flags on all walls
20 x 25 on 40 odds non-free, evens - Free
3 x 25 on 40 K all out - streamline or w snorkel
4 x 75 on 1;20 1st and 3rd 25 Swim with fast K, 2nd 25 all out K
3 x 25 on 40 Swim with Fast 6 - beat overkick
500 S or P EN1
4350

Re: Workouts for week 52, September 19, 21, 23, 24, 2016

I appreciate you writing the weekly workouts, but receiving them TUESDAY NIGHT AT 11:47 pm is a "little late" for Monday!  I can write a workout on the fly, but if you have a season plan can you send them out by Sunday night?  Thanks.

Sent from my iPhone

On Sep 20, 2016, at 11:47 PM, John Dankert <dankjo@yahoo.com> wrote:

9/19/2016  Monday

300 S, 200 K
4 x 125 (75 free/50 scull)
2(4 x 25) on 35 Desc
Distance
8 x 150 on 2:15/2:30 5 EN1, 3 EN2
100 EZ
4 x 50 K w snorkel superman on 1
4 x 50 K w snorkel superman on 55
100 EZ

9/21/16  Wednesday

300 Free
6 x 100 on 2:10/2:20 50 Bk/50 Br
4 x 100 Back Desc on 2:10 
3 x 75 Br on 1:40/1:50
2 x 50 Free on 1
1 x 25 Kick Free fast
1 x 100 IM All out
100 EZ
12 x 50 on 1:10 Choice  25 build to sprint, focus on streamline and Underwater dolphin Kick(3-4 Kicks), sprint back
6 x 25 on 30 All OUT!
50 EZ on 1:30
4 x 25 on 30 All Out!
50 EZ on 1:30
2 x 25 on 30 All Out
100 EZ
2950

9/23/16  Friday

200 Free Catch-up, 200 Back 3 point pop
8 x 50 on 1:10 25 1 P/2 K/ 25 DPS breast
3 x 125 on 2:30/2:40 Desc 1-3 Free, work walls, streamline, UWDF (underwater Dolphin Kick)
5 x 100 on 2 desc 50 Bk/50 Fr, work walls, streamline, fast underwater dolphin K (3-4)
3 x 75 on 1:30 Desc streamline and fast UWDK
12 x 50 on 1:10 w/fins 25 Fly/25 Br w flutter Kick, streamline on extensions
8 x 50 on 1:20 2 flips per 25 Free or Back
100 EZ
3000

9/24/16  Saturday

400 (50 Free/25 Streamline K on Back/25 Bk)
8 x 50 Br on 1:10/1:15 25 1 P/2K/ 25 Long gliding stroke
16 x 25 w fins on 45  concentrate on Head before arms and extended landings
8 x 75 w fins on 1:20/1:30  25 Fly/25 Bk/25 Br w/flutter K
8 x 50 Golf on 1:30 free  4 w paddles/4 w/o paddles
6 x 100 on 2 FAST
100 Bk EZ work walls, UWDK past flags on all walls
20 x 25 on 40 odds non-free, evens - Free
3 x 25 on 40 K all out - streamline or w snorkel
4 x 75 on 1;20 1st and 3rd 25 Swim with fast K, 2nd 25 all out K
3 x 25 on 40 Swim with Fast 6 - beat overkick
500 S or P EN1
4350

Tuesday, September 20, 2016

Workouts for week 52, September 19, 21, 23, 24, 2016

9/19/2016  Monday

300 S, 200 K
4 x 125 (75 free/50 scull)
2(4 x 25) on 35 Desc
Distance
8 x 150 on 2:15/2:30 5 EN1, 3 EN2
100 EZ
4 x 50 K w snorkel superman on 1
4 x 50 K w snorkel superman on 55
100 EZ

9/21/16  Wednesday

300 Free
6 x 100 on 2:10/2:20 50 Bk/50 Br
4 x 100 Back Desc on 2:10 
3 x 75 Br on 1:40/1:50
2 x 50 Free on 1
1 x 25 Kick Free fast
1 x 100 IM All out
100 EZ
12 x 50 on 1:10 Choice  25 build to sprint, focus on streamline and Underwater dolphin Kick(3-4 Kicks), sprint back
6 x 25 on 30 All OUT!
50 EZ on 1:30
4 x 25 on 30 All Out!
50 EZ on 1:30
2 x 25 on 30 All Out
100 EZ
2950

9/23/16  Friday

200 Free Catch-up, 200 Back 3 point pop
8 x 50 on 1:10 25 1 P/2 K/ 25 DPS breast
3 x 125 on 2:30/2:40 Desc 1-3 Free, work walls, streamline, UWDF (underwater Dolphin Kick)
5 x 100 on 2 desc 50 Bk/50 Fr, work walls, streamline, fast underwater dolphin K (3-4)
3 x 75 on 1:30 Desc streamline and fast UWDK
12 x 50 on 1:10 w/fins 25 Fly/25 Br w flutter Kick, streamline on extensions
8 x 50 on 1:20 2 flips per 25 Free or Back
100 EZ
3000

9/24/16  Saturday

400 (50 Free/25 Streamline K on Back/25 Bk)
8 x 50 Br on 1:10/1:15 25 1 P/2K/ 25 Long gliding stroke
16 x 25 w fins on 45  concentrate on Head before arms and extended landings
8 x 75 w fins on 1:20/1:30  25 Fly/25 Bk/25 Br w/flutter K
8 x 50 Golf on 1:30 free  4 w paddles/4 w/o paddles
6 x 100 on 2 FAST
100 Bk EZ work walls, UWDK past flags on all walls
20 x 25 on 40 odds non-free, evens - Free
3 x 25 on 40 K all out - streamline or w snorkel
4 x 75 on 1;20 1st and 3rd 25 Swim with fast K, 2nd 25 all out K
3 x 25 on 40 Swim with Fast 6 - beat overkick
500 S or P EN1
4350

Monday, September 12, 2016

Workouts for week 51, September 12, 14, 16, 17, 2016

9/12/16  Monday

2 x (200 S + 100 K = 2 x 75(25 scull/50 Dr))
4 x 200 S or P EN1  3:15/3:25
6 x 100 EN2 on 1: 35/45/55/2:05
300 EN2 +/EN3 on 4:30/4:45/5
4 x 100 on 1:45/1:55/2:05 Fins and Paddles EZ
3000

9/14/16  Wed

300 S
8 x 50 25 Dr/25 Free 
200 K
4 x 200 EN1 on 3/3:15/3:30 EN1 (RI 20 sec) HR<20 for 10 sec
4 x 100 EN1 on 1:40/1:50/2/2:10 (RI 20 sec) HR<25 for 10 sec
200 Hypo 3, 7, 2, 8 x 50 (need to control breathing for sprinting, increase lung capacity, able to do underwaters and BR pullouts better)
12 x 25 on 35 w/fins, every 3rd 1 breath
100 Hypo 3, 7, 2, 8 x 25
8 x 25 on 30 w/fins FAST  2 strokes off wall with head down, no breathing as least, no more the 3 breaths per 25.  Increase rest to make if have to
100 EZ
3000

9/16/16  Fri

4 x 200 SKPS
2 x 200 RIMD/IM K/D
4 x 50 Dr/Build x 25 on 1:10 IM order
2 x (200 + 150 + 100) Rd 1 Free/ Rd 2 Stroke or IM 30 Sec rest 
8 x 50 w fins  25 15 M + 10 yds Build/25 Sprint  streamline UWDK
    Odds Free, Evens - stroke
4 x 50 EZ Dr/S x 50
2900

9/17/16  Sat

2 x (300 Choice + 3 x 100 Choice)
2 x 
2 x 75 on 1:15 Build
200 on 3/3:15/3:30 EN1
50 K MS on 1:20
10 x 100 
Odd- K on 3(sub 10 sec on each 100 K)
Even  - S FAST, start on 1:15 (add 10 Each 100 Swim)
3000

Other
4 x 400 S or P EN1
200 EZ
4000

Distance
2 x 600 S or P EN1
200 EZ
4400


Tuesday, September 6, 2016

Workouts for week 50, September 5, 6, 7, 9, 10, 2016

9/5/16  Monday

400 S
300 P
200 K
100 Scull
4 x 50 on 1:10 build  1200
2 x 100 on 2:30 Neg Split and Desc  1400
4 x 150 on 2:30/40/50/3:00  2000
4 X 50 w/fins SKDS  
2200

9/6/16 Tuesday

400 S, 200 K, 300 P
1 x 400 S or P
2 x 300 Stroke, choice, or every 3rd 50 6 beat Kick
3 x 200 Neg split & Desc, last 100 FAST!
2 x 100 CD
2600

9/7/16 Wednesday - SCY 1st indoor practice

300 S, 100 K
200 P, 100 K
100 S, 100 Scull
3(4 x 25) on 35 w/fins
    1.  streamline dolphin K 15M
    2.  Catchup - 3/4 Catchup
    3.  1/2 Blast/1/2 EZ
    4.  Sprint
300 S or P on 4:30 (20 sec)
4 x 25 K on 50 no fins desc
200 S or P on 3
4 x 25 on 40 Build
100 on 2 S or P
4 x 25 on 35 Sprint
10 x 50 K on 1:15 no board, on side, bottom arm extended out front, top arm at side, face in water, body in line, when need a breath, rotate face up to breath then back down.  4 + dolphin Ks of each wall
100 EZ

9/9/16  Friday

2 x 200 #1 Swim, #2 P
4 x 50 K on 1:15
2 x 200 #1 IM Dr/Fr x s25  #2 Stroke Drill (no free)
2 x 50 K MS-Specialty build on 1:20
2 x 100 Build on 2
2(4 x 25) on 40 IM order
300 S or P EN1
2(4 x 25) on 40 MS no free (fly/Back 4+ dolphin K off wall)
200 S or P
2(4 x 25) on 40 fins and Paddles FAST!
100 EZ
Flip turns
100-200 EZ

9/10/16  Saturday

400 S
4 x 100 RIMD
4 x 50 Desc free on 1
3 x 100 S on 1:45/55/2:05 streamline off wall (4+)
3 x 100 K on 2:15/2:25 Build #3
3 x 50 S on 5 streamline off walls
3 x 50 K on 1:10 Desc to all out

Others
6 x 200 on 3/3:15/3:30 1-3 EN2, 4-6 EN1
6 x 100 on 1:50/2/2:10 1-3 EN2, 4-6 EN1
200 SDSD x 50
3900

Distance
2 x 800 #1 EN2, #2 Neg Split 45 sec rest
2 x 400 #1 EN2, #2 Neg Split 30 sec rest
200 EZ
4500