Sunday, December 25, 2016

Workouts for week 16, December 26, 28, 30, 31, 2016

12/26/16  Monday

10 min mix Warmup
2 times thru
2 x 100 50 Dr/50 K
2 x 50 build on 1
1100

2 x 400  on 6/6:30 rest 30
4 x 100 on 1:30/40 (20 sec rest)
2 x 300 on 4:30/5/5:30
3 x 100 on 1:30/1:40 (20 sec rest)
2200

4 x 25 on 35 Build
2 x 100 on 1:30/40/50  EN3  90%  20 sec rest
4 x 50 Desc on 1
2 x 100 25 Free/50 MS/25 Free
2900

400 S or P EN1

12/28/16  Wednesday

10 Min Mix Warmup
4 x 125 (75 Free/50 Main Stroke Drill)    1000
2(4 x 25) on 40 1st set build, 2nd set Desc    1200

Dist
10 x 150 on 2:15/2:30    
1-6 EN1
7-10 EN2
2700

4 x 50 w fins
1)  K on 1
2)  K on 55
3)  S on 50
4)  S on 45
2900

200 EZ
3100

Others
1 x 75 K or D on 1:15
2 x 50 K or D on 1
3 x 25 K or D on 40
1450

2 x thru
1 x 100 on 1:20
2 x 75 on 1:05
3 x 50 on 50
4 x 24 on 35
2450

200 EZ

12/30/16 Friday

10  Min Mix WU  500
2(4 x 100) Rd 1 25 Free/50 no Free/25 Free,  Rd 2 IM  #1 & 2 Dr  1300
3 x 25 on 40 choice    1375
3 x 50 on 1:10 steamline Kick Build  1525
3 x 75 Mid 25 streamline K Fast, 1st and 3rd Swim DPS  1750
3 x 100 w/fins 25 fly/25 Free on 1:45 Fast    2050
3 x 75 Mid 25 Kick on side FAST, face down, 1st and 3rd Free DPS  2275
3 x 100 25 Bk/25 Free on 1:45 Fast   2575
3 x 75 Mid 25 streamline Kick on bk FAST, 1st and 3rd Free DPS    2800
3 x 100 25 Br/25 Fr FAST on 2   3100
(if more time, then...)
3 x 75 Mid 25 K FAST, 1st and 3rd DPS Free
3 x 50 Streamline Kick on back ALL Out on 1:10
3 x 25 Kick streamline AS far as Possible underwater streamline w fins
300 Swim Long gliding stroke with paddles and snorkel

12/31/16  Sat

10 Min Mix WU
400 IM Dr/Fr x 25    900
4 x 50 on 1:10  25 Cross-backs/25 fist   1100

Dist
1000 S + 600 S EN2+ rest 45 sec between  2700
4 x 200 on 3:10  EN3  6 beat overkick last 50   3500

Mid
4 x thru
4 x 25 Stroke Dr on 35
4 x 75 Pull on 1:15
Sets 2 and 4 - 75's Main stroke

4 x 25 on 50 Breast Pull
4 x 50 on 1 Free Swim
4 x 25 on 50 Fly Pull
4 x 100 on 1:50 Swim
4 x 25 on 40 BK Odd - streamline UWDK to half pool, Even - 1/2 spin drill, 1/2 long EZ Back
4 x 150 Odds Free S or P, Evens SKD x 50







Monday, December 19, 2016

Workouts for Week 12, December 19, 21, 23, 24, 2016

12/19/16  Monday

10 Min Mix Warm-up
2 x 100 scull - Front/Mid/Rear/Swim
4 x 75 Drill/kick/Swim  - Kick on side, Swims are build
2 x 150 on 2:40/2:45/2:50
2 x 150 on 2:35/2:40/2:45
2 x 150 on 2:30/2:35/2:40
All EN2 
100 EZ
3 times thru
2 x 75 on 1:15
2 x 25 on 35
Rd 1 75's are P
          25 Sprint K
Rd 2 75 are breath 3,5,7 x 25
          25's All Out Swim
Rd 3 Hard/FAST
         25's EZ
100 EZ
2700 

12/21/16  Wednesday

10 Min Mix Warm-up    500
300 Rev IM D/K/S x 25   800
3(4 x 25) on 40  Rd 1 IM  Rd 2 Main Stroke Desc  Rd 3 Choice  1100
10 x 50 on 1  Odds - Hypo 5/7 x 25,  Evens Kick on side  1600
Dist
2 x 400 2nd 200 FAST on 6/6:30
2 x 300 Hypo 3/5 x 50 on 4:30/5 (RI:20 sec)
3000

Mid
2 x thru
2 x 50 on 50 FAST
2 x 100 on 1;40 Fr/Bk/Br/Fr
2 x 150 on 2:30  50 Main stroke/50 Free/50 Main stroke
2800

12/23/16  Friday

10 Min Mix Warmup
300 50 extra glide/25 Backstroke with exaggerated rotation  800
8 x 50 Mid to Mid Odds Free, Evens Back   1200
     work on streamline off walls and 4 underwater Dolphin Kicks
8 x 50 on 1 w/fins on 1 3 underwater dolphin Kicks (UWDK) then fly, drop down push off on back 3 UWDK then back, kick through rotation   1600

3 times thru
100 IM on 2:10/2:20
2 x 25 Free DPS count strokes on 40
2050

3 x 100 All Out on 1:45/2   2350
4 x 25 on 40 DPS, steady kick  2450
3 x 50 on 1 All Out   2600
4 x 25 on 40 DPS, steady Kick   2700
4 x 25 on 40 All Out   2800
200 EZ
3000

12/24/16  Saturday

10 Min Mix Warm-up  500
200 (50 Catchup/50 crossbacks)  700
2 x 50 K build  800
100 MS Build  900

Other
3 x thru
200 on 3/3:15
2 x 150 on 2:30/2:45/3
2 x 100 on 1:40/1:50
200's Back
150 50 MS/50 Fr/50 MS
100 Free
Desc sets 1-3
Last set EN2
3000

10 x 50 on 1:15  Odds MS FAST, Evens - Free EN1   3500
400 S or P   3900

Dist
8 x 100 on 1:40/50/2  Odds Fast,  Evens Back or IM  1700
800 Neg split  2500

2 times thru
200 on 3/3:10 EN1
400 on 6/6:30 EN2
2 x 100 on 1:45 EN3 

Sprint
12 x 25 on 45 every 3rd Fly   1200
2 x 200 10 Sec Rest  EN1    1600
10 x 25 on 45 every 3rd FAST!  1850
2 x 200 10 sec rest EN1  2250
8 x 25 on 45 12 1/2 Blast/12 1/2 EZ  Odds choice  2450

8 x 25 w fins on 45  All Out, no breath last 121/2 2650
400 P EN1 EZ
3050









Sunday, December 11, 2016

Workouts for Week 11, December 12, 14, 16, 17, 2016

12/12/16  Monday

10 min Mix warm up
400 K/S x 50            1000
4 x 100 50 K/50 K no board   1400
4 x 50 build on 1   1600

12 x 25 w fins odds swim/evens kick no board on side   1900
4 x 125 P on 1:40/50/2:00    2400
4(3 x 25) 3 fly/3 bk/3 br/3 fr w/fins on 2700  
 4 x 100 S or P Cool En1
3100

12/14/16  Wednesday

10 Min  Mix warm up
200 free          800
200 2 strokes back/3 strokes free          1000
200 back     1200

2 x 25 streamline kick on back on 45    1250
2 x 25 opposite arm, tip and reach, hold and balance on side, then switch-tip is drop shoulder and glide  1300
2 x 25 reach and glide - hold then complete 3 kicks and hold top leg forward, then 3 kicks, other side, top legs forward.
2 x 25 add 2 transitional kicks (5 kicks per rotation) on 45    1400
4 x 50 on 1:15 backstroke golf keep 3 button pop (pinky, hips, toe)  1600
3(3 x 50) on 1:10 desc 1-3  2050

2 x 50 25 back/25 free on 1:10  2150
2 x 75 50 back/25 breast on 1:30  2300
2 x 100 IM on 2:15  2500
4(3 x 25) on 40 IM order fly, back, breast  2800
4 x 100 free on 1:30/40/50  3200

12/16/16 Friday

10 min mix Warm up     600
600 every 3rd length reverse IM order - 75 free/50 free-25 br/50 fr-25 bk/50 fr-25 fly x 2  1200
3(5 x 50) on 1 25 fast/25 EZ, 25 EZ/25 Fast, 50 build, 50 EZ, 50 Fast   1950
6 x 100 on 2 all out for time   2550
3 x 50 stroke - no free, Desc 1-3   2700

2 x 75 Fast on 1:75 stroke  2950
2 x 50 Fast on 1 stroke  3050
6 x 25 Fast on 40 stroke  3200
50 EZ Free on 1:30 3250

12/17/16  Saturday

10 Minute mix WU
200 IM Drill
4 x 50 Build on 1

hru4 x 100 breath 6/4 x 50
8 x 50 on 55 fast 
3 x 100 IM on 1:50/2
6 x 50 fast on 55

 Dist
3(3 x 300) on 4:30/5/5:30 Decs 1-3

Mid
4 x thru
50 Fast on 1
50 K fast on 1:15
100 Choice on 1:30
100 No Free on 1:40
IM - Do IM order
Bk - all
Fly - Even sets

Sprint
3 x thru
3 x 50 EN3 on 55
25 no breath
50 EZ

4 x 300 EN1
200 EZ

2( 6 x 25) on 25 fins and paddles




Workouts for Week 11, December 12, 14, 16, 17, 2016

12/12/16  Monday

10 min Mix warm up
400 K/S x 50            1000
4 x 100 50 K/50 K no board   1400
4 x 50 build on 1   1600

12 x 25 w fins odds swim/evens kick no board on side   1900
4 x 125 P on 1:40/50/2:00    2400
4(3 x 25) 3 fly/3 bk/3 br/3 fr w/fins on 2700  
 4 x 100 S or P Cool En1
3100

12/14/16  Wednesday

10 Min  Mix warm up
200 free          800
200 2 strokes back/3 strokes free          1000
200 back     1200

2 x 25 streamline kick on back on 45    1250
2 x 25 opposite arm, tip and reach, hold and balance on side, then switch-tip is drop shoulder and glide  1300
2 x 25 reach and glide - hold then complete 3 kicks and hold top leg forward, then 3 kicks, other side, top legs forward.
2 x 25 add 2 transitional kicks (5 kicks per rotation) on 45    1400
4 x 50 on 1:15 backstroke golf keep 3 button pop (pinky, hips, toe)  1600
3(3 x 50) on 1:10 desc 1-3  2050

2 x 50 25 back/25 free on 1:10  2150
2 x 75 50 back/25 breast on 1:30  2300
2 x 100 IM on 2:15  2500
4(3 x 25) on 40 IM order fly, back, breast  2800
4 x 100 free on 1:30/40/50  3200

12/16/16 Friday

10 min mix Warm up     600
600 every 3rd length reverse IM order - 75 free/50 free-25 br/50 fr-25 bk/50 fr-25 fly x 2  1200
3(5 x 50) on 1 25 fast/25 EZ, 25 EZ/25 Fast, 50 build, 50 EZ, 50 Fast   1950
6 x 100 on 2 all out for time   2550
3 x 50 stroke - no free, Desc 1-3   2700

2 x 75 Fast on 1:75 stroke  2950
2 x 50 Fast on 1 stroke  3050
6 x 25 Fast on 40 stroke  3200
50 EZ Free on 1:30 3250

12/17/16  Saturday

10

Sunday, December 4, 2016

Workouts for Week 10, December 5, 7, 9, 10, 2016

12/05/16  Monday

10 Min Mix warm-up  600
200 "ice skating" - an extra gliding smooth stroke(leave leading hand out front for approximately 1-2 seconds.
with snorkel if use one
800

2(4 x 50) w/fins on 1  
1st set - drill - 25 fly/25 Back - 2 + underwater dolphin Kicks off both walls, perfect technique
2nd set - swim - 25 Fly/25 Back -  with 2 + underwater dolphin kicks off both walls
1200

4 x 100 Free on 1:45/2 EN2  1600
6 x 25 on 40 DPS w/6 beat overkick  1750
4 x 50 on 1 EN2  1950
6 x 25 on 40 DPS w/6 beat overkick  2100
4 x 25 on 40 All Out  2200
4 x 25 on 40 DPS w/ 6 beat overkick  2300
4 x 100 on 2 ALL OUT  2700
200 EN1 S or P
2700

12/07/16  Wednesday (Infamy Day)

10 Min Mix Warmup   600
2(4 x 25) IM order on 40   800
     1st set drill
     2nd set Build
300 (50 free/25 stroke IM order)  1100
3(5 x 50) on 1  25 Fast/25 EZ, 25 EZ/25 Fast, Build, EZ, All out  1850
6 x 100 on 2 For time.  Record, Best Possible Average    2450

4 x 100 on 1:50/2 Odds - Catch-up, Evens - Cross-backs
2850

12/09/16  Friday

10 Min Mix Warm-up  600
2 x 100 scull - Ft/Mid/Rear/Swim  800
2(4 x 50) on 1 1st set Desc to Sprint, 2nd set Build to Sprint  1200
8 x 50 on 50 FAST  1600
200 DPS on 3:15 breath 3/5 x 25  1800
6 x 75 on 1:15 FAST 2250
200 DPS on 3:15 breath 3/5 x 25  2450
4 x 100 on 1:30  FAST  2850
150 SKD x 50
3000

12/10/16  Saturday

10 Min Mix Warm-up  600
4 x 100 SKPS    1000
6 x 50 drill - R:10 Catch-up, arm down on breathing side, weak arm - fist with non-breathing arm, 6 k on each side then switch, cross backs, scull choice  1300
Dist
5 x 200 EN1+ Desc to EN2 3/3:15/3:30  2300
4 x 100 Swim on 1:30/40/50   2700
200 K main stroke  2900
2 x 100 Swim on 1:30/40/50   3100
4 x 50 Kick on 1/1:10  3300
200 EZ

Sprint
3 x 200 on 3/3:15/3:30
4 x 100 on 1:30/40/50
4 x 50 on 45/50

8 x 50 K on 1:10  Odds - fast

10 x 50 on 1  25 EZ/25 Fast

300 P EZ