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

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