Sunday, February 5, 2017

Workouts for week 19, February 6, 8, 10, 11, 2017

2/06/17  Monday  (Wednesday has the Energy and HR numbers)

10 Min Mix Warm up   500
100 Ft/Mid/Rear/Swim scull  600
50 feet 1st/on stomach/hands overhead  650
50 Choice scull  700
4 x 50 on 1 build  900
10 x 25 on 40 Odd - Push streamline - past flags!, then desc 1, 3, 5, 7, 9, Evens - every 4 all out 
1150
2 TIMES THRU
2 x 250 on 3:30/3:45/4  EN2
4 x 100 on 1:25/35/45/55  EN2+
2 x 50 on 50 all out  
Rd 1 Pull, Rd 2 EN2
3150

2/08/17  Wednesday

10 Min Mix Warm up
4 x 50 on 1 build
3 x 100 RIM (reverse IM)1000
Dist
5 x 400 on 6/6:15/6:30
1).  400 EN1
2).  300 EN1/100 EN3
3).  200 EN1/200 EN3                            age    EN1    EN2    EN3
4).  400 EN1                                            30        20        25        28.5
5).  200 EN1/200 EN3                            40        19        24        27
3000                                                          50        18        23        25.5  
300 P or snorkel EZ                                60        17        22        24
3300

Others
3 x through
200 EN1 Fr on 3/3:15
50 stroke drill on 1
4 x 25 stroke on 40
50 25 EZ/25 FAST stroke on 55
2200

3(3 x 50) on 55 Desc 1-3
2650
200 EZ S or P or Snorkel
2850

2/10/17  Friday

10 min Mix Warm up   500
8 x 25 on 40  odd - technique  even - desc 2-10  700

3 x 50 on 1 Hypo 3, 7 x 25   850
8 x 25 on 40 Main stroke   1050
6 x 50 on 55 hypo 5   1350
6 x 25 on 40 ALL OUT!  1500
4 x 50 on 1 desc 1-4  1700
4 x 25 on 1:20 ALL OUT!  Plenty of rest, LOTS OF SPEED!  1800

200 Paddle Pull  2000
4 x 25 on 45 Fly   2100
100 IM on 2   2200
200 Paddle swim w fins  2400
4 x 25 on 45 Back   2500
100 IM Swim x 25  2600
200 P Free  2800
4 x 25 on 50 Breast  2900
100 Free Drill EZ
3000

2/11/17  Saturday

10 Min Mix Warm up
Dist
K 800 w/fins (200 ea side) + 4 x 25 FAST
or
Others
K 500 w/fins + 200 K no fins + 4 x 25 FAST

Others
3(5 x 100) on 1:30/40/50/2/2:10/2:20 (RI:20-30)
1).  5 Free P
2).  5 Stroke
3).  5 IM
Or
Dist
P800 + 500 S Strong +  800 Paddles & fins

Stroke
5 x 250 Stroke on 3/3:30/4 50 stroke/50 Free
or 
Sprint
2(10 x 50) 10 on 1 w/fins , 10 on 50 w/fins
100 EZ


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