Sunday, February 12, 2017

Workouts for week 20, February 13, 15, 17, 18, 2017

2/13/17  Monday

10 Min Mix Warmup    500
2 x 100 scull ft/mid/rear/swim   700
4 x 50 on 1 build  900
4 x 25 on 40 Odd:1/2 Blast/1/2 EZ,  Even Sprint  1000
400 Free on 6/6:30/7/7:30  EN2    1400
2 x 200 on 3/3:30/4 EN2   1800
4 x 100 on 1:30/40/50/2:00  EN2   2200
8 x 50 on 55 EN2    2600
200 on 3/3:15/3:30/3:45  EN1  2800
2 x 100 on 1:30/40/50/2:00  EN1  3000
4 x 50 EN1 or cooldown  3200
 
2/15/17  Wednesday

10 Min Mix Warmup    500
5 x 100 K on 2/2:15    1000
6 x 75 R:10, 1-3 = DKS x 25, 4-6 EMF x 25 1450
7 x 100 on 1:30/40/50/2  EN2   2150
100 EZ  2250

4 times thru
50 EZ on 1
50 Fast on 1
50 EZ on 1
100 Fast on 2 
100 EZ
3350

2/17/17  Friday

10 Min mix Warm up
300 Rev IM KDS   800
4 x 25 on 40  1/2 fast stroke/1/2 EZ Free  900
200 Free on 3/3:15/3:30   1100
100 IM on 2/2:15   1200
4 x 25 Fly on 40 fins ok   1300
200 Free on 3/3:15/3:30  1500
100 IM on 2/2:15   1600
4 x 25 on 45 Back   1700
200 Free same  1900
100 IM same    2000
4 x 25 on 55 Breaststroke  2100
200   2300
100 IM  2400
4 x 50 Free on 1  6-beat fast overkick   2600
400 S or P EN1
3000

2/18/17  Saturday

10 min Mix Warm up
4 x 50 on 1  25 Sprint/25 EZ on 1
5 x 100 R:10 in between, best effort -40 sec for total time
100 EZ
4 x 200 R:30
#1 & 3 
25 Fast/25 EZ
50 Fast/50 EZ
25 Fast/25 EZ
#2 & 4 
IM
10 x 50 on 1 w/fins - odd swim, even Kick
200 P
100 EZ
3100





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