Sunday, June 18, 2017

Workouts for week 39, June 19, 21, 23, 24, 2017

6/19/17  Monday

300 S
200 K
300 P
4 x 50 on 1:15 Build

2 x thru
2 x 150 R:20
2 x 150 R:15
2 x 150 R:10
Both Rounds EN2+, Desc each set (last 2 on 2nd round are almost EN3
100 EZ

6/21/17  Wednesday

2 times thru
200 S w/snorkel gliding for 2 sec on each side
2 x 50 K
100 Dr

8 x 50 on 1:15/1:20

2 x 200 on 4 Fast Free
4 x 100 FAST Stroke on 2:30, free on 2
600 S or P or Fins and Paddles

6/23/17  Friday

400 (50 Free/50 5 strokes Back-5 strokes Free)
300 Every 3rd length Breaststroke
2 x 100 (50 Fist/50 K) w/fins
4 x 50 on 1:15 Build

3 times through - Fly/back and breast
2 x 50 on 1:20 Stroke Drill (IM order?)
100 stroke - Fly w/fins, Back - 5 backstrokes, 5 free strokes
200 EN1 Free

6 x 50 on 1:15 25 stroke all out/25 EZ Free

100 EZ
2700

6/24/17

2 x 200 choice
2 x 100 Scull - Ft/Mid/Rear/Swim x 25
4 x 50 (25 Main stroke Drill/25 Main Stroke Swim)

Dist
10 x 50 on 1 w/fins
    odds -  no free
    evens - K

2 x thru
600 EN1 R:20
300 EN2+ R:20
2 x 100 all out on 1:40
extra 30 sec after round
3500

Mid
8 x 50 on 1:15  Odd - fast, Even Choice

4 x 50 on 1 all out w/fins
200 EZ on 4 w/fins
100 on 1:30 all out w/fins
200 EZ on 4 w/fins
1 or 2 x 300 S or P EN1

Sunday, June 11, 2017

Workouts for week 38, June 12, 14, 16, 17, 2017

6/12/17  Monday

200 SKPD
3(3/2 x 100)
    Rd 1 RI: 20 EN2
    Rd 2 RI: 15 EN2
    Rd 3 RI: 10 EN2
200 K
2/3 x 100 RI 5 Sec Rest All Out!
300 S or P EN1

6/14/17  Wednesday

10 Min  Mix Warm up
400 Reverse IM K/D

4 x thru
50 K on side (alternate sides)
50 Ice Skating/Gliding 2-3 sec on each side

2 x 100 DPS count strokes
2 x 50 Golf  Count strokes and get time for each 50, Add together for golf score, lowest score wins
4 x 100 all out on 2 keep strokes long

4 x 50 on 1:15/1;20 choice stroke 
200 IM on 3:30/4 Fast

6/16/17  Friday

200 S/200 P
4 x 50 Build
300 EN2 R:30
4 x 100 R:20 
300 EN2  R:30
3 x 100 R:20 Faster then 4 x 100
300 EN2 R:30
2 x 100 Faster then previous
300 EN2 R:30
100 All out
Cool down

6/17/17  Saturday

400 S Mix
400 Rev IM K/D
200 P
2(4 x 50) 1st 25 front scull/25 Mid scull, 2nd 25 rear/25 Swim
6 x 50 1 Fly - 333, 2 x BK 5 back/5 free, 2 Brst PKG, 1 Free Catch up

2(5 x 50) w fins 1st set 5 stroke, 2nd set 5 Free K Fast

5 x 200 EN1 Hypo 5 S or  P 100 Free, 100 K
400 stroke/IM + 2 x 100 S Free
300 Fr + 3 x 100 K w/fins
200 IM/Stroke + 4 x 100 Free

Sunday, June 4, 2017

Workouts for week 37, June 5, 7, 9, 10, 2017

6/05/17  Monday

300 S/ 200 K/ 300 P
4 x 150 #1 & 2 3/4 catchup, work core rotation and distance per stroke
#3 & 4 breath every 5, point fingers to bottom when breathing
400 Neg split, really work 2nd half
300 P, long and EZ
200 Neg Split, really work 2nd half
100 Pull, Long and EZ

4 x 50 K w/fins on 1:05
100 EZ

6/07/17  Wednesday

300 S/ 200 K/ 300 P/ 100 Dr  900
3 x 100 build    1200
2 x 200 50 EZ/100 Fast/50 EZ  R:20  1600
300 P EN1  1900
2 x 200 50 Fast/100 EZ/50 Fast R:20  2300
200 EN1 S or P

6/09/17  Friday

3 x (100 S/100 K/100 P)
6 x 50 Build on 1:15
500 Breath every 3/5 x 50
2 x 250 Fast/EZ x 50
5 x 100 on 1:45/2 EN3
200 EZ

6/10/17  Saturday

400 S
4 x (100 K + 3 x 50 (25 Dr/25 Build)) 1400
3 x 50 Scull Ft/Mid/Rear w/snorkel  1550
3 x 50 Max DPS - count strokes  1700
2 x (300 r:20 + 3 x 100 Desc R:15 + 6 x 50 on 1:15 1-3 perfect, 4-6 All out)
100 EZ
3600

Sunday, May 28, 2017

Workouts for week 36, May 29, 31, June 1, 2, 2017

5/29/17  Monday

400 Free
200 K
2(3 x 50) Rd 1) 2 build, 1 3/4 catchup  Rd 2) 2 build, 1 crossback

2 x 200 R:20 + 3 x 100 on 1:45/2/2:15  200's = EN2, 100 = EN3 or all out
2 x 150 R:20 + 2 x 100 on 1:45/2/2:15  150's = EN2, 100 = EN3 or all out 
2 x 100 R:20 + 1 x 100 on 1:45/2/2:15  100's = EN2, last 100 ALL OUT

2 x 50 1/4 Blast/1/4 EZ x 2
100 EZ

5/31/17  Wednesday

300 S, 100 K, 200 P
8 x 50 DPS   1000

100 Sprint R:30
4 x 100 Breath 3/5 x 50
100 Sprint R:30
2 x 200 Breath 3/5 x 50   2000
100 Sprint R:30  2100
3 x 100 P  2400

6/02/17  Friday

200 S
50 scull
50 Drill
50 high elbow
50 DPS
200 Waltz kicking (1-2-3 stroke, roll to side, 1-2-3 Kicking, stroke)
200 K
6 x 50 desc on !:15
300 Swim w/ fins
300 Pull breath every 5
Locomotor - 4 people of equal speed in lane, last person sprints past first  each person 4 times

6/03/17  Saturday

300 Snorkel Swim Ice Skating (gliding 2-3 sec on ea side)
200 (50 Superman Kick, 50 Choice Drill)
4(3 x 50) on 1:15/20/25 25 stroke/25 Free w/fins  IM order

3 times Thru
50 K Fast w/fins
2 x 100 Swim choice no free all out
50 on 1:30 DPS breath every 3rd

6 x 50 on 1:20/30  3 no free/3 Free

2 times
3 x 200 on 3:15 FAST
1 x 50 Ice Skating 2-3 sec glide

200 EZ Swim or P 

Sunday, May 21, 2017

Workouts for week 35, May 22, 24, 26, 27, 2017

5/22/17  Monday 

300 S
100 Cross backs
300 P
100 K
6 x 50 on 1 odd build, even choice

SPRINT
3 x 100 on 1:35/45 choice
5 x 75 on 1:15 Free
3 x 100 on 1:35/45 Choice
4 x 75 on 1:10 Free
3 x 100 on 1:35/45 Choice
3 x 75 on 1:05 Free
300 S
3200

DISTANCE
5/6 x 300 on 4:30/5 EN2+

5/24/17  Wednesday

6 x 200 1-3 choice, 4-6 Choice Build
4 x 100 Odd - 25 scull/25 K  Evens 25 Cross Back/25 K

100 DPS on 1:40/40
150 Pull on 2:10/2:20
100 K on 2:20/30

2 x 200 on 2:50/3/3:10 EN1
2 x 100 on 1:25/35 EN1+
2 x 50 on 1 FAST

6 x 50 on 1 w/ fins and paddles
300 EZ

5/26/17  Friday

500 Choice
5 x 100 Odd Free, Evens K
2(3 x 50) on 1 desc
2 x 50 25 K on side/25 Swim
2 x 100 No Free
2 x 100 K Choice No free
2 x 150 Swim Choice no Free
4 x 50 on 1 fast IM order w/fins
2 x 100 on 2:20/2:30 Brst Double underwater breaststroke pullouts
100 on 1;30 Free
100 EZ

5/27/17  Saturday

200 S/200 RIMD/ 200 P/ 200 Main Stroke Drill
6 x 50 on 1 build

STROKE
8 x 50 Odd stroke on 1:10, evens Free on 1 
4 x 100 on 1:30 Free EN2
6 x 50 odds stroke on 1:05, evens on 1
3 x 100 on 1:45/2 IM
4 x 50 on 50 Free
2 x 100 on 1:40/50 50 free/50 stroke
2 x 50 on 40 Free
200 w/fins change stroke every 50
4 x 25 on 20
100 EZ

DISTANCE
500 on 7:30/8
400 on 5:30
300 on 4:30
200 on 2:45
100 on 1:25

Rd 1 EN1
Rd 2 EN1+ to EN2


Sunday, May 14, 2017

Workouts for Week 34, May 13, 15, 17, 18, 2017

5/13/17  Monday  (Free)

300 Swim, EZ, Long gliding stroke
3 x 300 R:15 in between
1).  3 x (25 Free with fist/25 scull/50 Free Max DPS)
2).  3 x (50 K - no board or fins/50 Free EZ) Desc the Kick 50's
3).  4 x (25 stroke drill/50 Free) desc swims

3 x (1 x 200 + 3 x 100) R:20
200's - Free swim, 80%
Round 1 - Breath every 3rd
Round 2 - Pull, breath every 4th
Round 3 - Engage Core, focus on rotation with eyes looking at the bottom of the pool

100's Free swim, good effort:
Round 1 - R:15
Round 2 - Faster then 1st round, R:20
Round 3 - Fast/All out! R:25
Extra 30 sec after last 100 on each round

6 x 50 on 1  
Odds - 25 Swim EZ/25 Swim FAST
Evens - 25 Swim FAST/25 Swim EZ
200 EZ

5/15/17  Wed  Sprint

10 Min Mix Warmup 
8 x 75 on 1:15 (25 Dr/50 Build)
8 x 25 on 30  (EZFast - EZFast - EZFastEZ - EFE - FastEZ - FastEZ - Fast - Fast) within each 25
8 x 100 on 3  (90% + Fast
4 x 150 SKPS EZ gliding stroke 
2600

5/19/17  Friday

3(100 Swim, 100 K, 100 Dr)
6 x 50 w/fins  25 K/25 S
4 x 75 on 1:15  25 Fast/50 Strong
3 x 100 on 1:45/1:55 50 Build/25 Fast/25 EZ
2 x the following
200 P - breath 3/5 x 50
150 Swim EMF
100 P breath 3/5 x 50
50 Swim FAST
200 EZ
3000

5/20/17  Saturday

200 S
200 RIMD
200 P
200 RIM

2(3 x 50) IM order Dr/S x 25 
    Fly - 2R2L2W
    BK - Progression
    Br - Pull stop kick stop

8 x 50 on 1:10 Odd - Stroke, Evens Free (fly w fins)
10 x 25 on 40 2 free/2 back/2 free/4 choice
4 x 100 on 1:40/50/2 Evens Back
200 P EN1 gliding stroke
6 x 50 on 1:10 Odds - stroke, Evens - Free
200 K EN1 Free
6 x 25 on 40 Odds - stroke, Evens - Free
200 S - gliding stroke, ice skating - Last 50 6 beat kick
3 x 100 IM on 2
200 Choice EZ

Sunday, May 7, 2017

Workouts for Week 33, May 8, 10, 12, 2017 Part 1

5/08/17  Monday  (Threshold Free)

10 Min Mix Warmup
2 x 100 Front, Mid, Rear, Swim Scull
4 x 50 on 1 Odd - Catch-up, Even - Cross-backs
2(4 x 50) on 55  Set #1 Build, Set #2 Desc     1300
400 on 6/6:30/7 + 4 x 100 on 1:30/40/50 EN2   2100
300 on 4:20(1:20/100 +20 sec)/4:40/5 + 3 x 100 on 1:30/40/50 Both EN2  2700
200 on 3:00/3:15/3:30 + 2 x 100 on 1:30/40/50  EN2   3100
100 on 1:30/40/50 + 100 on 1:30/40/50  EN2   3300
100 EZ Choice

5/10/17  Wednesday  (Stroke/IM)

10 Min Swim Mix (SKPD) Warmup
300 Rev IM (KDS x 25)    800
6 x 25 on 40  Fly/Bk/Br x 2   950
2 x thru
200 Free on 3/3:15/3:30 EN1  1150/1350
4 x 100 IM on 2/2:10/2:20   1550/1950

150 Free K w/fins on 2:15/2:25 EN2   2100
4 x 75 on 1:15/1:20/1:25  Fly/Bk/Fr K w/fins on back   2400
150 Free S or P on 2:15/2:25 EN1   2550
4 x 75 on 1:15/1:20  50 Free/25 Stroke IM order Sprint (Free is Hypo 5)  2850
150 SDS x 50
3000

5/12/17  Friday  (Sprint)

10 Min Swim Mix Warmup (SKPD)  500
4 x 50 scull  Ft/Md/Rear/Choice  700
2(4 x 50) on 1  Rd 1 Build, Rd 2 Desc  1100
3 x 300 on 4/4:15/4:30/5 EN2  2000
400 Free on 8 EN1   240
3 x 200 on 3/3:15/3:30 EN3 90% Hard   3000
100 Free on 2 EN1
3 x 100 on 1:45  All Out  3400 





Sunday, April 30, 2017

Workouts for Week 32, May 1, 3, 5, 6, 2017

5/01/17  Monday (Threshold Free)

10 Min Mix Warm up
16 x 50 on 1 odds - drill, evens - Swim Tech
400 K w fins - 200 w/fins and Board, 200 No board on side, bottom arm out front
400 P - 200 Ice Skating, 200 Hypo 2,4,6,8 or 3, 5, 7, 9
6 x 100 on 1:35/45/55 Desc to 90%  to EN3


5/03/17  Wednesday (Sprint/Hard)

10 Min Mix Warm up
5 x 100 1) Catch-up  2) 3 pt  3) arm down on breathing side 4) fist 5) cross back
2 x 500 Neg Split and Desc, last 250 all out
2(3 x 100) on 2:30 ALL OUT!!!!
200 EZ/Dr x 50

5/05/17  Friday (stroke/IM)

10 Min Mix Warm up
4 x 100 Odds Rev IM, evens - Dr Stroke
200 IM K/D
4 x 200 R:20 Odds IM, Evens Stroke
4 x 100 on 1:40/50/2:00 Free EN1
4 x 50 on 1 all out stroke
2 x 200 Free EN3  HR 24-28
2 x 100 IM on 2  Strong 
2 x 50 on 1 FAST w/fins
4 x 50 on 1 odds dr, evens - EZ

5/06/17  Saturday  

10 Min Swim 
2 x 100 scull choice
6 x 150 on 2/2:10/2:20/2:30 EN1
8 x 25 on 30 1-4 build, 5-8 odds Ascend, evens Desc
3 x 300 on 4:30/5 EN2
6 x 25 on 30 1-3 Build, 4-6 Sprint
2 x 400 on 6/6:30 EN3
4 x 25 on 1 Sprint
200 DR/S x 50


Sunday, April 23, 2017

Workouts for Week 31, April 24, 26, 28, 29, 2017

4/24/17  Monday  (Threshold Free)

10 Min Swim Mix Warmup
4 x 100 R:10 Odds - Drill, Evens - scull
4 x 50 on 1 build
4 x 200 on 3/3:15/3:30  EN1
4 x 100 on 1:30/1:40/1:50  EN2
4 x 50 on 1 Desc  
2 x 200 on 3/3:15/3:30  EN1
2 x 100 on 1:30/1:40/1:50 EN2
2 x 50 on 1 All Out

4/26/17  Wednesday (Stroke/IM)

10 Min Swim Mix
200 25K/25Dr IM 
4 x 100 50 Dr/50 Swim Stroke - no free  on 2
4 x 100 25 Stroke/25 Free on 2
4 x 100 IM on 2

Others
8 x 50 on 1 EN2 1-4 stroke, 5-8 free
8 x 50 on 1 25 Sprint/25 EZ
200 EZ
2900

Dist
S or P 600 Neg Split
S or P 500 Strong EN2+
3000

4/28/17  Friday (Sprint)

10 Min Mix Warm up   500
2 x 25 on 40 superman Kick no board, both hands out front
2 x 25 on 40 3/4 catch up, long gliding stroke  600
2 x 25 on 40 lowest stroke count    650

2 x 200 Desc on 2:50/3/3:10/3:20  1050
2 x 150 Desc on 2:15/2:25/2?35    1350
2 x 100 Desc on 1:35/45/55   1550
2 x 50 Desc on 1  1650

2 times thru - 2nd set with fins  work underwaters on all repeats, 4 underwater dolphin kicks
6 x 25 on 35  All out choice   1800
50 EZ on 1:30    1850
4 x 25 on 35  All out Fly or back   1950
50 EZ on 1:30   2050
2 x 25 on 35 All out the fly or back   2100 
100 EZ on 2:30  2200
2600

300 Swim or Pull EN1  Breath 3, 5 or 4, 6 x 50  
2900

4/29/17  Saturday Mix

10 Min Mix Warm up
300 (50 Free P, 50 Bk Dr, 50 Fr) x 2
200 (50 Free K, 50 Bk K, 50 Free Dr, 50 Bk Dr)
100 Choice
8 x 25 on 45 w/fins  12 1/2 Underwater K, 12 1/2 Sprint to wall
100 Free R:15 -20 sec rest on all
2 x 50 Back Dr
200 Free
2 x 100 Back or choice
400 Free
2 x 200 Choice Stroke no free
2(5 x 100)  set 1 desc 1-4,#5 All out on 1:45/2 extra 30 sec after 1st set
S or P 100 - 200 - 300 - 400 Breath 3,4,5,6 or 2,3,4,5 x distance

Sunday, April 16, 2017

Workouts for Week 30, April 17, 19, 21, 22, 2017

04/17/17  Monday (Free-Threshold)

10 Min Mix Warm-up (SKPD)  500
4 x 50 on 1:15    700
    1.  catch-up
    2.  25 fist/25 swim (tight fist!, take time to do correctly
    3.  arm down
    4.  cross-backs
4 x 25 on 40  Odds - 1/2 Blast-1/2 EZ, Evens - Sprint   800

75 (50 EN2/25 Build)  875
125 (75 EN2/50 Build)  1000
175 (100 EN2/75 Build)  1175
225 (125 EN2/100 Build) 1400
275 (275 EN2/125 Build)  1675
325 (175 EN2/150 Build)  2000
275 10th 25 Sprint   2275
225 9th 25 Sprint   2500
175 6th 25 Sprint   2675
125 4th 25 Sprint   2800
75 2nd 25 Sprint   2875

25 EZ
2900

04/19/17  Wednesday  (Stroke/free)

10 min Mix SKPD Warmup    500

5 x 100 Odd 100's 50 Dr/50 K, Even 100's 50 Swim build/50 K Build  1000
4 x 100 IM or Back on 1:50/2   1400
200 Swim or P   1600
6 x 50 K on 1 w/fins FAST  #1 & 2 Build, 3-8 Sprint  1900
500 100 Free/100 Stroke, last 25 free, do 1 somersault midpool  2400
2 x 250 #1 Choice (150 Fast/100 EZ), #2 100 K stroke EZ + 3 x 50 Desc on 1 Choice  
2900

04/21/17  Friday  (Sprint)

10 Min Mix Warm-up (SKPD)   500 10
4 x 100 Odds catch-up, evens cross backs on 2? 900   18
2 x 100 scull Ft/Mid/Rear/Swim on 2? 1100   22
2(4 x 50) on 1 1st set desc, 2nd set Build  1500  30

2 x 200 on 4 Best possible average for time  38  1900
2 x 100 on 2 Best possible average for time  42  2100
2 x 50 on 1 All out  44  2200

300 S or P EN1 Breath 3/5 x 50   2500  49

6 x 25 on 1 w/fins  All Out 55  2650

200 EZ

04/22/17  Saturday (Mix Stroke/Free)  

400 Choice
4 x (150 (50 DKS) Rev IM order + 3 x 50 Build Stroke IM order on 1)
400 S 100 (3-2-1-0) + 300 Long gliding stroke, ride the edge, i.e. left side/right side
200 Strong on 3/3:15/3:30
100 FAST on 1:30/1:45/2
100 Drill/100 K EZ
3(100 K on 2 + K 2 x 50 on 1)
500 (50 Free/50 Fly Dr)
3 x 100 IM on 1:45/2
500 (50 Free/50 Back)
3 x 100 Free on 1:30/1:45/2
500 (50 Free/50 Breast)
3 x 100 Stroke no Free on 1:45/2
5500

Sunday, April 9, 2017

Workouts for Week 29, April 10, 12, 14, 15, 2017

4/10/17  Monday  (Threshold Free)

10 Min Mix Warm up (S/K/P)
6 x 75 on R:10  Odd - 50 Fist/25 Scull, Even - 50 DPS/25 Swim  950
6 x 25 on 35  Odd - Fast, Even - EZ  1100

Main Set
6 x 150 2000
     2 - Moderate (EN2) R:20 
     2 - Faster (EN2+) R:10
     2 - ALL OUT R:5
6 x 100 2600
     2 - Same
     2 - Same
     2 - Same
6 x 50 2900
     2 - Same
     2 - Same
     2 - Same
300 w/fins  50 Swim Long/ gliding swim, 50 Kick on side (R/L)
3200

4/12/17  Wednesday  (IM/Stroke)

10 Min Warmup Mix Strokes (K/D/S)
300 Rev IM (KDS x 25)  800
4 x 250 50 Stroke/100 Drill/100 K Build  IM order R:20  1800
100 EZ  1900
6 x 75 on 1:30 Kick 2 Fly/2 Back/2 Breast  2350  
7 x 50 Swim on 1/1:10/1:15  2700
    50 Fly
    25 Fly/25 Bk
    50 Bk
    25 Bk/25 Breast
    50 Breast
    25 Br/25 Free
    50 Free 
400 P Breath 4/6 or 3/5 x 50  
3100

4/14/17  Friday  (Sprint)

10 Min Mix warmup   500
2 x 100 scull (ft/mid/rear/Swim)  700
4 x 50 on 1 Build  900
4 x 25 on 35 odds 12 1/2 Blast-12 1/2 EZ, Evens - Sprint  1000
6 x 100 on 2 all out for time - Free   1600
100 EZ   1700
6 x 50 on 1 all out 6 beat over kick on all  2000
100 EZ
4 x 25 on 1 all out streamline past Flags on all 25's, then all out  6 beat Overkick  2200
4 x 150 SKPS 1 of each
2800

4/15/17  Saturday  (Basic Free/Stroke)

10 Min Mix Warmup  500
200 IM Drill/200 K Stroke/200 P  1100
2 x (4 x 50) on 1 Build  1500
3(4 x 25) on 40  IM order  1800
    1.  Dr
    2.  Build
    3.  12 1/2 Blast
    4.  Sprint
400 P Free EN1+ R:20 + 4 x 100 IM on 2  2600
300 Stroke EN1+ R:20 + 3 x 100 Free on 1:40/50 EN1  3200
200 P Free EN1+ R:20 + 2 x 100 Stroke on 2:00/2:15 EN1+  3600
100 Stroke EN1+ R:20 + 1 x 100 Free on 1:30/40/50 Last 50 6 beat Kick(main emphasis!)  3800
200 EZ/Dr x 50 CD
4000


 
 





Tuesday, March 7, 2017

Workouts for week 23, March 8, 10, 11, 2017 (Part 2)

3/08/17  Wednesday  IM/Stroke

10 Min Mix Warmup  
300 IM K/D/S x 25   800
4(4 x 25) on 40    1200
     1)  Fly - (1)Right arm (kick in front, kick in back), 
                    (2)Left (same), 
                    (3)3R3L3Whole, 
                    (4)4 K fly, 3 kicks in front, 1 big kick in back
     2)  Back - 
                    (1)Dble arm, 
                    (2)Right only - make sure to rotate BOTH shoulders!, 
                    (3)Left only - same, 
                    (4)Progression - roll to side, lift high shoulder and raise arm to ceiling, return to hips, then do a full Backstroke pull to other side.  Other arm stationary out front, Repeat with other arm
     3)  Breast
                    (1)  1P, 3K Breast
                    (2)  Pull, stop(leave hands in front stationary after Pull, Kick, stop, then arms (correct timing of breaststroke timing!
                    (3)  Breast Pull, Flutter Kick
                    (4)  Double underwater pullouts
    4)  Free
                    (1)  3/4 catch-up
                    (2)  arm down on breathing side
                    (3)  Cross-Backs
                    (4)  3 Pt - tap hips, Shoulder, Head with fingers
4 x 25 on 40 Fly w/Fins   1300
4 x 100 on 1:50/2  Back Desc 1-4  1700
4 x 25 on 40 Fly w/fins  1800
4 x 100 on 2/2:10 Breast  Desc 1-4  2200
4 x 25 on 40 Fly w/fins  2300
4 x 100 on 1:40/1;50/2  All out  2700
100 EZ
2800

3/08/17  Fri  Sprint

10 Min Mix Warmup   500
2 x 100 scull Ft/Mid/Rear/Swim  700
4 x 50 on 1 Build  900
4 x 25 on 35 Odds - 1/2 Blast/1/2 EZ,  Evens Sprint   1000
3(4 x 75)  EN3  90%
     Rd 1 on 1:05
     Rd 2 on 1:10
     Rd 3 on 1:15
     
HR Chart for EN3 (Aerobic Overload)
30   28.5
40   27
50   25.5
60   24
1900

4 x 50 on 1 working on Head position (straight down)
4 x 50 on 1 working on rotation 9 Hips and shoulders moving together with belly button pointing to one side then the other
4 x 50 on 1 working on kicking front your hips, legs straight, feet and ankles relaxed.
4 x 50 on 1 working on pulling your arms down straight, fingers pointing to the bottom (Imagine hands running on top of 2 narrow shoulder width apart railroad tracks.
4 x 50 on 1 working on timing of breathing, initiate the breath when your hand starts pulling on the side you will breath on.  Fully rotating with lead hand out front, other arm at side, and then face starts returning to underwater.
2900

3/11/17  Saturday  Mix

10 Minute Mix Warm up  500
3(3 x 50) on 1/55/50 by round   950
250 P + 4 x 25 on 40 Build   1300
8 x 25 on 30 FAST  1500
8 x 100 2300
    1-4 Pull or stroke on 1:35/45/55
    5-8 Free on 1:30/40/50
100 EZ  2400
100 EZ K w/fins  2500
8 x 75 K on 1:15 w/fins  1-4 free alt Front/right side/Left side/Back, 5-8 stroke Breast on 1:20/25, Fly/Bk on 1:15 alt front/right/left/back  same stroke on all 4  steady, not hard
3100
4 x 250 stroke/free x 50  EZ IM order Fly = drill/S  Or Free SKPD x 250
4100 
400 S or P EN1 Breath 2, 4, 6, 8 or 3, 5, 7, 9 x 100
4500

Sunday, March 5, 2017

Workouts for Week 23, March 6, 2017 (part 1)

3/06/17  Monday (Threshold Free)

10 Minute Mix warm up   500
2 x 100 Scull Ft/Mid/Rear/Swim  700
4(3 x 25) on 40?  1000
Rd 1) 1st 25 K, 2nd 25 Catch up, 3rd 25 build to sprint
Rd 2) 1st 25 K, 2nd 25 Weak arm, 3rd 25 build to sprint
Rd 3) 1st 25 K, 2nd 25 Fist, 3rd 25 build to sprint
Rd 4) 1st 25 K, 2nd 25 Cross-backs, 3rd 25 build to sprint

5 x 300 R:15 sec EN2+  2500
4 x 25 on 30 All Out Sprint
5 x 100 Swim/Kick/Pull/Drill/Swim
3100

Sunday, February 26, 2017

Workouts for week 22, February 27, March 1, 3, 4, 2017

2/27/17  Monday (Threshold Free)

10 Min Mix Warm up
6 x 50 build on 1
4 x 25 on 40  Odds - 12 1/2 Blast/12 1/2 EZ, Evens - Sprint
8 x 150
1-4 on 2/2:15/2:30  EN2
5-8 on 2:10/20/30  EN2
100 EZ
10 x 50 on 1 Odds - Kick on side w/fins, Evens Drill
4 x 25 on 1 ALL OUT!  Plenty of rest!  Lots of Speed
100 EZ
3100

3/1/17  Wednesday (Stroke/IM)

10 Min Mix Warm up  500
300 IM K/D/S   800
4 x 125 Floating IM's   1300
1)  50 Fly/25 Bk/25 Br/25 Free
2)  25 Fly/50 Bk/25 Br/25 Fr
3)  25 Fly/25 Bk/50 Br/25 Free
4)  25 Fly/25 Bk/25 Br/50 Free 6-beat overkick flutter
300 S/300 K/300 P   2200
6 x 50 w/fins on 1:15 Fast  2500
6 x 50 on 45/50 FAST/All out!  2800
200 EZ

3/3/17  Friday (Stroke/Free)

10 Min Mix Warm up
300 (50 Free/50 Back Dr/50 Free)
200 (50 Bk/50 Breast Dr/50 Bk)

3(4 x 25) K on 35 w/fins
1st set Build
2nd set Sprint
3rd set Underwater streamline!
4 x 100 Free Pull Breath 2, 4, 6, 8 / 3, 5,7, 9
4 x 100 P 50 Breast/50 Free R:15
2 x 200 R:1 min FAST, Best Stroke or IM
200 EZ
2700

3/4/17  Saturday  (Dist/Stroke)

10 min Mix Warm up  500
3 x thru
100 build on 1:40/50/2:00
75 Stroke on 1:15/25
50 K/D on 1:10
25 Sprint on 35  
1250

Dist/400 IM
12 x 100 R:10 + 200 Fly Dr(50 Right arm only, 50 Left Arm Only, 3R3L3W, 4 K Fly  2650
8 x 100 R:10 + 200 Back Dr/S x 50    3650
4 x 100 R:10 + 200 Brst D/K-S(x 25) x 50   
4250

Stroke/Mid-Distance
6 x 100 on 1:30/40/50 EN2 + 2 x 100 Fly Drill    2050
3(4 x 50) on 1 MS Rest 1 Min + 2 x 100 Back D/S x 50   2850
5(4 x 25) on 30 Odd sets free, even sets Stroke + 200 Brst SKDS x 50
3550

600 K w/fins mix free/Bk/Fly/fly on back
200 EZ



Tuesday, February 21, 2017

Workouts for Week 21, February 20, 22, 24, 25, 2017

2/20/17  Monday

Nick's Freestyle workout.

2/22/17  Wednesday

10 min Mix Warm up
12 x 25 on 40  
    1)  1-3 12 1/2 Sprint/ 12 1/2 EZ, 
    2)  #4 EZ,
    3)  5-7 12 1/2 EZ/12 1/2 Sprint,
    4)  #8 EZ
    5)  9-11 12 1/2 EZ/12 1/2 Sprint
    6)  #12 EZ

Main Set
4 times thru
150 
    1.  25 side Kick no fins
    2.  50 Drill - work on rotation
    3.  75 build
200
1st time thru - 100 FAST(15 sec rest) 100 FAST
2nd time thru - 50 FAST (10 sec rest), 50 FAST, (10 sec rest), 100 FAST
3rd time thru - 75 FAST (10 sec rest), 50 FAST, (10 sec rest), 50 FAST (10 sec rest), 25 FAST
4th time thru - 4 x 50 10 sec rest, all out
100 EZ

4 x 25 no breath on 45
100 EZ

2/24/17  Friday

10 Min Mix Warm up
6 x 50 K w/fins  odds - fly kick on back, evens - free kick on side
4 x 75 IM order D/K/S x 25 IM order
4 x 25 build on 40/45 IM order
4(4 x 75) on 1:15/1:20  
    1) 1st set 50 Free/25 Fly EN2 - 3 underwater dolphin kicks off wall after flip turn
    2) 2nd set Back
    3)  3rd set 50 Free/25 Breast - w/Under water pullout on breast after flip turn
    4)   4th set Free EN2
200 EZ P
7 x 50 Complex IM (Fly/Fly, Fly/Bk, Back/Back, Back/Breast, Breast/Breast, Breast/Free, Free/Free)  Fins ok 
300 S or P EN1

2/25/17  Saturday

10 Min  Mix Warm up
100 Ft/Mid/Rear/Swim Scull
50 Ft 1st/on front, hands extended
50 head 1st, on back, hands @ hips
50 tub - toes out of water, head out of water, hands in front
100 Front/Mid/Rear/Swim Scull

7 x 50 Drill on 1/1:10
    1.  catch-up
    2.  3 point (touch hips, touch shoulder, touch head, enter)
    3.  Weak arm - Fist with your non-breathing hand
    4.  Arm Down - the side that you breath on, that arm is at your side, swim with the other, rotating both shoulders
    5.  Fist w/fins - make a tight fist with both hands, concentrate on dropping hand to elbow, then finishing pull
    6.  3/4 Catch-up - ride the edge of the arm out front, keeping the hand steady and stable, when the recovering hand gets forward of head, pull with extended arm.  
    7.  Cross ankles

8 x 50 on 1:15 Mid to mid, 4 free/4 stroke work Fast Turns, Streamline, UWDK(Under Water Dolphin Kick)
2(4 x 25) on 40  1st set build, 2nd set Sprint All with Great finishes (Free and back, head down, rotated to side, fingers touching wall, driving into finish.  Fly/Breast - both hands extended, head down, lunging for wall.

200 Broken - 10 sec at each 50 on 5:00
100 Broken - 10 sec at 50, 5 sec at 75

Distance
S or P 900 Even pace
300 EZ Mix

Stroke
3 x 300 Odd 300s IM/Stroke (75S/75K), Evens - Free - 150 Even pace, 150 Build
100 EZ

Dist
P900 Even pace
300 cool
3350

Stroke
3 x 300 Odd IM/Stroke 75S/75 K
Even free - 150 even pace, 150 Desc
3050

Sunday, February 12, 2017

Workouts for week 20, February 13, 15, 17, 18, 2017

2/13/17  Monday

10 Min Mix Warmup    500
2 x 100 scull ft/mid/rear/swim   700
4 x 50 on 1 build  900
4 x 25 on 40 Odd:1/2 Blast/1/2 EZ,  Even Sprint  1000
400 Free on 6/6:30/7/7:30  EN2    1400
2 x 200 on 3/3:30/4 EN2   1800
4 x 100 on 1:30/40/50/2:00  EN2   2200
8 x 50 on 55 EN2    2600
200 on 3/3:15/3:30/3:45  EN1  2800
2 x 100 on 1:30/40/50/2:00  EN1  3000
4 x 50 EN1 or cooldown  3200
 
2/15/17  Wednesday

10 Min Mix Warmup    500
5 x 100 K on 2/2:15    1000
6 x 75 R:10, 1-3 = DKS x 25, 4-6 EMF x 25 1450
7 x 100 on 1:30/40/50/2  EN2   2150
100 EZ  2250

4 times thru
50 EZ on 1
50 Fast on 1
50 EZ on 1
100 Fast on 2 
100 EZ
3350

2/17/17  Friday

10 Min mix Warm up
300 Rev IM KDS   800
4 x 25 on 40  1/2 fast stroke/1/2 EZ Free  900
200 Free on 3/3:15/3:30   1100
100 IM on 2/2:15   1200
4 x 25 Fly on 40 fins ok   1300
200 Free on 3/3:15/3:30  1500
100 IM on 2/2:15   1600
4 x 25 on 45 Back   1700
200 Free same  1900
100 IM same    2000
4 x 25 on 55 Breaststroke  2100
200   2300
100 IM  2400
4 x 50 Free on 1  6-beat fast overkick   2600
400 S or P EN1
3000

2/18/17  Saturday

10 min Mix Warm up
4 x 50 on 1  25 Sprint/25 EZ on 1
5 x 100 R:10 in between, best effort -40 sec for total time
100 EZ
4 x 200 R:30
#1 & 3 
25 Fast/25 EZ
50 Fast/50 EZ
25 Fast/25 EZ
#2 & 4 
IM
10 x 50 on 1 w/fins - odd swim, even Kick
200 P
100 EZ
3100