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





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