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

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