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

No comments: