Sunday, October 30, 2016

Workout for October 31, 2016

10/31/16  Monday

10 Min warm-up Mix 
200 Kick superman, snorkel if have
6 x 50 K on 1:10  desc 1-3, 4-6
100 catch-up, 100 cross-backs
3 x 50 Front scull, Mid scull, rear scull 850
 
4 x 100 on 1:30/40/50/2:00 EN2
300 swim EN1 rest 10
3 x 100 on 1:30/40/50/2:00 EN2
200 EN1 Rest 10
2 x 100 on 1:30/40/50/2:00
100 EN1 Rest 10 sec
1 x 100 on 1:30/40/50/2:00 EN3
100 EZ  1700/2550



Sunday, October 23, 2016

Workouts for Week 5, October 24, 26, 28, 29, 2016

10/24/16  Monday

10 Min Mix warmup
2 times thru 
100 (50 scull/50 Dbl arm back) 
2 x 50 build on 1
S 3 x 150 on 2/2:10/2:20  En2
K 3 x 100 on 2
S 3 x 100 on 1:30/40/50/2:00  EN2
K 3 x 50 on 1:10
S 3 x 50 on 50/55/1
K 100 Choice on 1:40/50
S 10 x 75 on 1:10/1:15/1;20  2 EN1/2 EN2
100 EZ CD

10/26/16  Wed

10 Min Mix warm up
2 x thru the following, rest 10 sec after each
50 K on side
50 Main Stroke Drill
50 Build
8 x 125 on 2/2:10/2:20  Last 25 6 beat overkick  100 should be EN1 to make sure last 25 is a blasted kick
2 x thru the following
5 x 100 EN1 on 1;35/45/55
4 x 50 stroke FAST on 1:15
2700 + WU

10/28/16  Fri

10 Min Mix warmup
5 Min 25 K/25 Dr Mix strokes

Dist
2 x 150 on 2:25/35/45
2 x 150 on 2:20/30/40
2 x 150 on 2:15/25/35

12 x 50 on 1/1:05/1:10 no Free
300 S, 300 K, 300 P

Mid-Distance
3 times thru the following
2 x 75 on 1:20/25 Fly/Bk/Br
2 x 25's Fly/Bk/Br x set

4(4 x 100) on 1:40/50/2/2:10
1.  75 EZ Free/10 sec/25 SPRINT FLY
2.  50 EZ Free/25 Sprint Bk/10 sec/25 Sprint Free
3.  25 EZ Free/50 Sprint Bk/10 sec/25 Sprint Free
4.  75 Sprint Bk or Br/ 10 sec/25 sprint Free
  
200 S, 200 K, 200 P

10/29/16  Sat

10 min Warm up choice
200 snorkel S, eyes down, riding edge, slow with paddles
3 x thru the following
100 superman snorkel flutter K
2 x 50 Golf on 1:05

5 x 100 on 2 FAST
4 x 100 on 2:20 EZ
3 x 100 on 2 FAST
2 x 100 on 2:20 EZ
1 x 100 FAST

w/fins
2 x 50 on 1 choice
2 x 25 on 40 UWDK then streamline Back K
2 x 25 on 40 Fly w fins 
2 x 50 on 1:10 Br P w/flutter K
2 x 50 on 1 BK, work UWDK off BOTH walls
2 x 50 on 1 Free FAST

Optional
600 steady
2 x 300 Neg split
800 Strong
2 x 300 Neg Split


Sunday, October 16, 2016

Workouts for week 4, October 17, 19, 21, 22, 2016

10/17/16  Monday



5:30  10 Minutes of Swimming/Kicking/Pulling/Mix
5:40  3 x 50 scull - 50 ft scull, 50 mid scull, 50 rear scull  RI: 10
5:44  3 x 50 Build on 1
5:47  4/5 x 100 on 1:30/40/50/2  EN2
5:55  2 x 50 GOLF on 1
5:57  3/4 x 100 on 1:30/40/50/2:00  EN2
6:03  2 x 50 Golf on 1
6:05  2/3 x 100 on 1:30/40/50/2  EN2
6:10  2 x 50 Golf on 1
6:12  1/2 x 100 on 1:30/40/50/2
6:15  2 x 50 Golf on 1
6:17  1 x 100 All Out
6:20  200 S, 200 K, 200 P EZ EN1

10/19/16  Wednesday

5:30  10 Min Mix warm-up
5:40  4 x 75 KDS x 25 IM order on 1:30
5:46  3 Times thru
          3 x 25 on 35 desc 1-3
          1 x 75 on 1:15 FAST - Fly - 4 fast under water dolphin K, 4 fast strokes then free
          1 x 50 EZ Free on 1:20
Round 1 Fly, Round 2 Free, Round 3 Back
6:03  16 x 25 on 40 Odds - Fly, evens - Back w fins - for speed, come up and after UWDK and ride legs
6:16  100 EZ on 2
6:17  8 x 75 on 1:20 50 Mod, 25 6 beat OverKick (last 25 is  the emphasis, WORK THE LEGS!)
6:28  100 EZ

10/21/16  Friday

5:30  10 Min Mix
5:40  100 Bk, 100 BK K
5:44  5 x 25 on 40 Fly w fins  #1 & 2 Drill Right only, left only, kick  in front, kick in back
          4 x 50 on 1 Back w fins 4 underwater dolphin Kicks off start and turn
          3 x 75 Breast on 1:30  work breaststroke pull down off turns - streamline, dolphin K, pulldown, sneak hands up as Kick them forward, 
          2 x 100 Free on 2 FAST, do 4 underwater dolphin K off turns

6:00  2 X 150 on 3:00  gliding stroke, exaggerated!!!!! 2 sec minimum
          2 x 50 superman flutter kick  w/snorkel on 1:15
          2 x 50 on 1 gold (count strokes and get time and add together = golf score)
          2 x 50 on 1 fast
          2 x 100 on 1:40 FAST Free
6:16  8 x 75 w/paddles DPS on 1:30/1:25/1:20?
6:28  4 x 25 on 45 FAST optional w/fins!
100 EZ

10/22/16  Saturday

300 Every 3rd Length 1 arm back (rotate BOTH shoulders)
200 superman snorkel K
100 25 back/50 Free/25 Back
10 x 50 Free on 1 with snorkel  and paddles - push, ride edge, shoulder dry, hands wet, recover
12 x 75 w/fins on 1:15 build off each wall, propel, ride edge, extend forward
3 times thru the following
3 x 50 golf Free on 1
3 x 75 free desc on 1:10
4 x 25 on 30 FAST!

10 x 50 on 1:20 w fins - 25 streamline K on back - 25 odds Free, evens Back
6 x 150 Swim EN1





Workouts for week 4, October 17, 19, 21, 22, 2016

10/17/16  Monday

Sunday, October 9, 2016

Workouts for Week 3, October 10, 12, 14, 15, 2016 - all Free!

10/10/16  Monday

400 Fr/300 K/200 P/100 Scull ft/mid/rear/swim
2(4 x 50) on 1 Dr/S x 25 Set #1 - alt catch-up/arm-down  Set #2 - Alt weak arm/ 1 somersault in middle
2(4 x 25) on 40 1st set build, 2nd set 1/2 Blastf
8/9/10 x 100 on 1:40/1:50/2  EN2
100 S
100 K
100 P EZ 
2900

10/12/16  Wednesday

200 SKPDS
8 x 50 K w fins on 1 25 build/25 strong
8 x 25 K sprint on 45 all out!
2 x 100 scull ft/mid/rear/ swim
200 free
6 x 50 on 1:15 6 beat overkick, THE ONLY THING TO WORK ON.  Plenty of rest, just fast kick
3 x 100 EZ/Medium/Fast on 1:40/1:50/2
200 Free EZ
2800

10/14/16  Friday

300 S/200 K/ 300P
2(3 x 50) on 1 build
2(4 x 25) on 35 1st set 12 1/2 Blast  2nd Sprint
6 x 200 on 3:10/3:15/3:20
    2 - Free EN3  
    2 - Free EZ
    2 - Free RACE PACE FAST All out!
400 S or P EN1
2900

EN3 HR
30    28 1/2
40    27
50    25 1/2
60    24
70    22 1/2

10/15/16  Saturday

200 SKPDS
Free Progression
2 x 25 K on right side/K on left side
2 x 25 K on side, 2 switches per 25
2 x 25 breath twice then switch
2 x 50 2 count
2 x 50 25 2 count/25 DPS
3 x 50 25 DPS/25 Build
4 x 50 GOLF
4 x 50 25 Stroke count Fast/Sprint
4 x 150 on 2:10 + 600 P
4 x 125 on 1:50 + 500 K
4 x 100 on 1:30/1:40 + 400 S
4 x 75 on 1:15 + 300 P


Sunday, October 2, 2016

Workouts for Week 2, October 3, 5, 7, 8, 2016

10/3/16  Monday

150 Free, 150 Back
100 Free, 100 Back
2 x 50 flutter K on 1:15
4 x 25 on 45 dolphin K
2 x 50 on 1:15 Swim
4 x 25 on 40 Swim build 
2 x 75 fly/bk/fr on 2 
2 x 200 Free with paddles
4 x 100 on 2:30 1st 25 fly/50 Free/25 choice
4 x 50 on 1:05 Fr/Bk
12 x 25 on 40 choice FAST
400 EN1 S or P
2850

10/5/16  Wednesday

300 Free w snorkel
300 Free w snorkel, eyes down, long stroke, drop hand, straight pull
3 times thru
2 x 25 stroke drill 
1 x 50 stroke
4 x 25 stroke all out on 40
100 IM on 2:30
100 Free on 2
1st round fly w/fins
2nd rd Back
3rd round Breast

4(4 X 25) on 45
    1)  Blast K 1st half
    2)  Blast K 2nd half
    3)  Build K
    4)  All out

4(5 x 25) on 45 Swim 
    1)  Swim but Blast 1st half of the K
    2)  Swim and Blast 2nd half with K
    3)  Swim Build
    4)  Swim Blast K and Swim

200 S or P EZ
2900

10/7/16  Friday

500 every 4th length K streamline
4 x 100 on 1:45 Build
6 x 50 on 1:05 (stroke/free x 25) 1st 4 drill stroke IM order (fly/bk/br x 2)
6 x 25 fly on 45 w/fins
4 x 100 1st 25 stroke IM order/75 build
6 x 50 Bk on 1:05
6 x 25 Bk on :45
4 x 100 on 2:10 IM
6 x 50 on 1:10 25 Br/25 Fr
6 x 25 alternate Fr/Dr

10/8/16  Saturday

200 Free
200 (2 strokes Bk/3 strokes Free)
200 Bk
Bk progression
2 x 25 streamline K on bk on 40
2 x 25 1 arm tip, and ride edge, switch on 45
2 x 25 tip and reach with only the x (hold) 
2 x 25 tip and reach with waltz K (hold, kickkickhold, kick kick hold)
3 x 50 3 button POP & Waltz on 1:10
4 x 50 golf Back on 1:30

6 x 25 fly w/fins on 40
4 x 50 25 Bk/25 Br on 1
4 x 50 Fast Free on 50

2 x thru
2 x 75 on 1:15 Free
2 x 100 on 1:45
1 x 50 EZ on 1
200 EZ