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





Sunday, February 5, 2017

Workouts for week 19, February 6, 8, 10, 11, 2017

2/06/17  Monday  (Wednesday has the Energy and HR numbers)

10 Min Mix Warm up   500
100 Ft/Mid/Rear/Swim scull  600
50 feet 1st/on stomach/hands overhead  650
50 Choice scull  700
4 x 50 on 1 build  900
10 x 25 on 40 Odd - Push streamline - past flags!, then desc 1, 3, 5, 7, 9, Evens - every 4 all out 
1150
2 TIMES THRU
2 x 250 on 3:30/3:45/4  EN2
4 x 100 on 1:25/35/45/55  EN2+
2 x 50 on 50 all out  
Rd 1 Pull, Rd 2 EN2
3150

2/08/17  Wednesday

10 Min Mix Warm up
4 x 50 on 1 build
3 x 100 RIM (reverse IM)1000
Dist
5 x 400 on 6/6:15/6:30
1).  400 EN1
2).  300 EN1/100 EN3
3).  200 EN1/200 EN3                            age    EN1    EN2    EN3
4).  400 EN1                                            30        20        25        28.5
5).  200 EN1/200 EN3                            40        19        24        27
3000                                                          50        18        23        25.5  
300 P or snorkel EZ                                60        17        22        24
3300

Others
3 x through
200 EN1 Fr on 3/3:15
50 stroke drill on 1
4 x 25 stroke on 40
50 25 EZ/25 FAST stroke on 55
2200

3(3 x 50) on 55 Desc 1-3
2650
200 EZ S or P or Snorkel
2850

2/10/17  Friday

10 min Mix Warm up   500
8 x 25 on 40  odd - technique  even - desc 2-10  700

3 x 50 on 1 Hypo 3, 7 x 25   850
8 x 25 on 40 Main stroke   1050
6 x 50 on 55 hypo 5   1350
6 x 25 on 40 ALL OUT!  1500
4 x 50 on 1 desc 1-4  1700
4 x 25 on 1:20 ALL OUT!  Plenty of rest, LOTS OF SPEED!  1800

200 Paddle Pull  2000
4 x 25 on 45 Fly   2100
100 IM on 2   2200
200 Paddle swim w fins  2400
4 x 25 on 45 Back   2500
100 IM Swim x 25  2600
200 P Free  2800
4 x 25 on 50 Breast  2900
100 Free Drill EZ
3000

2/11/17  Saturday

10 Min Mix Warm up
Dist
K 800 w/fins (200 ea side) + 4 x 25 FAST
or
Others
K 500 w/fins + 200 K no fins + 4 x 25 FAST

Others
3(5 x 100) on 1:30/40/50/2/2:10/2:20 (RI:20-30)
1).  5 Free P
2).  5 Stroke
3).  5 IM
Or
Dist
P800 + 500 S Strong +  800 Paddles & fins

Stroke
5 x 250 Stroke on 3/3:30/4 50 stroke/50 Free
or 
Sprint
2(10 x 50) 10 on 1 w/fins , 10 on 50 w/fins
100 EZ


Sunday, January 29, 2017

Workouts for week 18, January 30, February 1, 3, 4, 2017

1/30/17  Monday

10 Min Mix Warmup
2 x 100 (50 Dr/50 K)
2 x 50 build on 1
2 x 400 on 6/6:20/6:40 EN2 S or P
4 x 100 on 1:20/30/40/50  EN2
2 x 300 on 4/(1:20)/4:30(1:30)/4:45 EN2
3 x 100 on 1:20/1:30/40/50  EN2
100-200 EZ
3000/3100

2/02/17  Wednesday

10 Min Mix Warm up
300 Mix (75 choice, 25 free, 25 K, 25 Bk x 2)
4 x thru
75 build on 1:15
50 Neg Split on 55
25 All Out on 35
sets 2 & 4 Main stroke (Fly - 2L2R on 50 and 75)

2 x thru
200 broken on 4  (10 sec @ 75, 10 sec at 125, 10 sec @ 175) ALL OUT!!!!
200 EZ on 4
100 Broken on 2  10 sec @ 50, 10 sec @ 75
100 EZ on 2 
200-400 EZ S or P EN1

2/04/17  Friday

10 Min Mix Warm up
3 x 100 50 Dr/25 K/25 Build  #1 Fly, #2 Bk, #3 Br
2(4 x 25) on 45 IM order #1 Build, #2 Sprint
6 x 50 on 1 Odd - breath every 5, even - K on side w/fins 

DIST
2 x 500 neg split on 7/7:30
2 x 400 2nd 200 Fast
200 SKPS
3300

Stroke
4(4 x 100) 
Rd 1 100 IM
Rd 2 50 Fly/50 BK
Rd 3 50 Bk/50 Br
Rd 4 400 IM broken RI: 30
2900

2/05/17  Saturday

10 Min Mix Warm UP
200 5 strokes free/5 strokes back (switch rotation every length)
6 x 50 build on 1
3 x 200 Breath 3,5,3,7 x 50 
Streamline widths, tight, cross wrists, behind head, lock elbows, eyes down, 4 dolphin Kicks, flutter to wall.
Other
600 K w/fins every 3rd Fast
8 x 75 EN2 on 1:05/1:10 (80 %)
8 x 25 15 yard All Out Sprint, 10 yd EZ on 45
100 broken 10 @ 50, 10 @ 75
50 Broken 5 @ 25
600 EZ choice
Dist 
8 x 150 on 2:20 Desc 1- 4, 5 - 8 2nd round Faster then 1st
600 K same
100 broken
600 EZ choice


Sunday, January 22, 2017

Workouts for week 17, January 23, 25, 27, 28, 2017

1/23/17  Monday

10 min Mix Warmup
3 x 100 Drill on 1:50/2/2:10
4 x 50 K w/fins 25 on right side/25 on left side-bottom arm out front, top arm back
3 x 100 count strokes/count strokes minus 1 from previous/count minus 2 strokes from previous
4 x 50 K w/fins FAST on 1:15
3 x 100 build on 1:40/50/2/2:10
4 x 50 on 1 mid to mid, 2 turn 50's
3 x 100 EN2 on 1:30/40/50/2
4 x 50 on 1 EZ/Medium/FAST/EZ
3000

1/25/17  Wednesday

10 min Mix Warmup
4 x 50 K No free(MS) or IM order fins ok
100 stroke drill - examples below
    FLY -   Right only, Left only (kick hands in, kick hands out), 
                3R3L3W, 
                4-6 K in front, 1 BIG kick when hands are back by thighs
BACK-   Right only,  Left only - Both shoulders rotate!
                Backstroke progression - bring recovery arm up to ceiling, down to hips, then full stroke
                Double arm - once hands get to shoulders, power pull
BREAST-1P3K
                 Pull stop/Kick stop - finish arm pull to streamline out front - stop, then do the breaststroke Kick - Stop, repeat
                Breast arms, flutter kick
                1/2 pull (only pull the first 1/2 of the breaststroke pull) or 2R2L2Whole breast
FREE -  Catchup, Arm down on breathing side, cross backs, 3 strokes-10 kick on side
  
4 x 50 on 1 Dr/S x 25
3 x 100 EN1 or EN2 MS or IM
4 x 200 Neg split  #1 and #3 no free
300 S or P Breath 3/5 x 50
10 x 50 on 1:10 odds NO Free - All Out, evens Free EZ
100 EZ
3000

1/27/17  Friday
10 Min Mix Warmup
4 x 50 on 1 25 Drill/25 Build
6 x 75 on 1:15 EMF x 25
2(5 x 100) on 1:45/2 extra 30 after rd 1
    1.   25 Fast/75 EZ
    2.   50 Fast/50 EZ
    3.   75 Fast/25 EZ
    4.   50 Fast/50 EZ
    5.   25 Fast/75 EZ
2 x (200 S+150 K+100 P+ 50 Dr)
3150

1/28/17  Saturday

10 Min Mix WarmUp
400 IM Dr/Fr/S/Fr
3 x 100 Scull Ft/Mid/Rear/S
2(3 x 50) on 1  Rd 1 - IM order build no free fins?  Rd 2 Build Free
4 x 200 on 3:00/3:10/3:20/3:30 EN1 Free 65%
3 x 200 on 3:10/3:20/3:30  MS no free Fly w fins 50 fly/50 Free
2 x 200 on 3:15/3:30/3:45 IM Strong
1 x 200 on 2:50/3 ALL OUT
100 EZ
2 x 400 Stroke/IM (like Warmup)/choice
100 EZ
4500

Sunday, January 15, 2017

Workouts for Week 16, January 16, 18, 20, 21, 2017

1/16/17  Monday

10 Min Mix Warmup   500
2 x 50 K build on 1:20  600
100 drill - 2 sec glide on each side  700
2 x 100 scull choice   900
2(4 x 25) on 40  1st set build, 2nd set descend   1100
200 on 2:50/3/3:10/3:20 EN2   1300
2 x 150 on 2:10/2:20/2:30  EN2   1600
2 x 100 on 1:30/40/50  EN2  1800
2 x 150 on 2:10/2:20/2:30  EN2   2100
200 on 2:50/3/310/3:20  EN2   2300
6 x 100 on 1:40/50/2/2:10  EN1
     #1 & 2 50 EN1/50 6 beat over Kick
     #3 & 4 25 Choice/50 Free/25 sprint
     #5 & 6 50 cross-backs/50 3 strokes-10 Kicks on a side
2900

1/18/17  Wednesday

10 min Mix Warm up   500
8 x 50 Odd - 0choice, Even - build   900
2(4 x 50) on 1  1st set build, 2nd set 25 121/2 Blast/12 1/2 EZ-25 sprint   1300
50 on 1:30 FAST  1350
100 EZ on 2:15    1450
4 x 25 FAST on 50  1550
100 EZ on 2:15   1650
50 FAST on 1:30  1700
100 EZ on 2:15   1800

2 x 50 Technique (paddles?)  1900
2 x 75 Kick  EZ/Med/Fast x 25   2050
2 x 25 1 breath only on 50   2100

4 x 150 SKP x 50  2700

1/20/17  Friday

10 Min Mix Warm up  500
2 time thru
2 x 25 on 35 lowest stroke count
2 x 50 on 1 match stroke count on 25's
2 x 75 on 1:15 match stroke count by 25's  1100

2 times thru
3 x 100 on 2  best average FAST (1 set MS)
1 x 100 Golf on 2
50 EZ on 1:30
2000

3(4 x 75) on 1:30 1st set 25 Fly/50 Free, 2nd set 25 Back/50 Free, 3rd Set 25 Breast/50 Free 
2900

1/21/17  Saturday

10 Min Mix Warm up
200 S
2 x 50 Drill
100 P

8 x 50 25 Streamline K w/fins/25 Long 2 sec gliding stroke
8 x 25 on 35 Odd choice, even free last 2 fast - #6 & #8

Others
2 x 100 on 1:40/50/2 - last 25 Stroke (no Free)
300 S EN1
2 x 100 on 1:40/50/2 - first 25 stroke (no free)
300 EN1
turns
4 x 25 Mid to mid
400 S or Pull breath 2, 4, 6, 8 or 3, 5, 7, 9
3600

Distance
2 x 150 on 2:20/2:30 EN2
2 x 150 on 2:15/2:25 EN2
2 x 150 on 2:10/2:20 EN2
2 x 150 on 2:15/2:25 EN2
2 x 150 on 2:10/2:20 EN2
2 x 150 on 2:05/2:15 EN2
300 SKP x 100
Turns
400 S or P Breath 2, 4, 6, 8 or 3, 5, 7, 9
4400

Sunday, January 8, 2017

Workouts for Week 15, January 9, 11, 13, 14, 2017

1/09/17  Monday

10 Min Mix Warmup
4 x 25 K on 40
6 x 50 odds scull, evens build Rest:10
4(3 x 75) on 1:10  Every 3rd Fast
2 times thru
2 x 75 on 1:30/40 K
100 S hypo 3/7 x 50
2 x 125 (75 FAST/50 EZ) on 1:50/2/2:10
100 EZ
2900

1/11/17  Wednesday

10 Min Mix Warmup
4 x 50 on 1 25 build/25 All Out
5(4 x 50) on 55/1/1:05  by set SKPDS  Sets 2 and 4 IM or Main Stroke

Others
4 x 25 on 1 All Out MS
6 x 100 on 1;30/40/50/2  w/fins and paddles  EN1+
4 x 25 on 1 all out MS 
2700

Dist
600 P EN1 or snorkel S
4 x 25 on 30 all out
400 P EN2+ or snorkel
4 x 25 on 30 all out w/fins
200 SD x 50

1/13/17  Friday

10 Min Mix Warm up
10 x 100 Fr/Stroke - DKSD x 25, IM #1 Dr/ #2 1/2 Blast each 25  #3 Swim Strong
2 x 75 on 1:15 P
2 x 75 on 1:15 Build
2 x 50 on 50 P
2 x 50 on 50 Build
2 x 25 on 35/40 P Strong
2 x 25 on 35/40 ALL OUT
6 x 25 on 45  2 breath MAX, 1 breath Ideal
6 x 100 Drill/Tech x 25
6 x 25 on 50 w/fins  All OUT
100 EZ
3100

1/14/17  Saturday

10 Min Mix Warm up
8 x 25 on 45 Dr/K IM order or MS
4 x 100 on 1:40/50 hypo 6/4 x 50
6 x 50 on 50 FAST
3 x 100 on 1:50/2 IM
4 x 50 on 50 All Out
1900

Others
4 times thru
50 on 1 fast
50 on 1:20 K FAST
100 on 1:40 Choice
100 on 1:45/2 Stroke
IM - Sets 2 and 4
Back - sets 3 and 4
Breast/Fly - 3rd set
3100
3 x 200 S or P
3700

Dist
2 x 600 EN1/EN2   3100
300 EN2 BK    3400
2 x 300 EN1/EN2  4000
100 EN2   4100
200 EN2   4300
250 EN3   4550
100 EZ
4650

Sunday, January 1, 2017

Workouts for week 14, January 2, 4, 6, 7, 2017

01/02/2017  Monday

10 min Mix Warm-up
2 x 100 K/D x 25  700
2 x 100 Scull 25 Ft/Mid/Rear/Swim  900
4 x 50 build on 1    1100
4 x 25 on 45 odds 1/2 Blast/1/2 EZ, evens Sprint   1200
4 x 200 on 3/3:10/3:20/3:30 RI:20 sec between  EN2  2000
4 x 100 on 1:30/40/50/2  EN2   2400
4 x 75 on 1:15  EN2   2700
4 x 50 on 1 EN3   2900
100 EZ
3000

01/04/17  Wednesday  

10 min Mix WU   500
6 x 50 on 1:15  25 K on side/25 rear scull on back  K=alternate sides free and/or Fly K  800
2 x 50 on 55  900
2 x 75 on 1:10  1050
2 x 100 on 1:30  1250
2 x 125 on 1:50   1500
2 x 150 on 2:10    1800
2 x 175 on 2:30    2150
2 x 200 on 3    2550
2 x 150 on 2:10  6 beat overkick last 50  2850
2 x 75 on 1:15 Swim with 6 beat over kick  3000

01/06/17  Friday

10 min Mix Warmup
4 x 75 25 cross-backs/25 streamline K/Main stroke Drill   800
2 x thru
10 x 50 on 55  desc 1-5, 6-10   
200 on 3:10/3:20 EN3, last 50 Main stroke FAST!  
100 EZ
2400
50 on 1
75 on 1:15
100 on 2
125 on 2:30
150 on 3
2900

01/07/17  Sat

10 min WU mix   500
200 S   700
2 x 50 K  800
100 Main stroke Drill   900
8 x 25 on 45  S/K   1100
12 x 25 on 45  Every 3rd main stroke   1400
2 x 200 Rest 15 sec EN1    1800
10 x 25 on 45 Every 3rd FAST  2050
2 x 200 on 3/3:15 EN2  2450
8 x 25 on 45 odds 1/2 Blast- 1/2 EZ,  evens Sprint   2650
2 x 100 on 2 EN1  2850
8 x 25 on 45 w/fins underwater streamline 1/2 pool, 1/2 pool sprint  3050
400 S or P EN1 Hypo 2,4,6,8 x 50  or snorkel no pull buoy
3450