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


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