Tuesday, February 21, 2017

Workouts for Week 21, February 20, 22, 24, 25, 2017

2/20/17  Monday

Nick's Freestyle workout.

2/22/17  Wednesday

10 min Mix Warm up
12 x 25 on 40  
    1)  1-3 12 1/2 Sprint/ 12 1/2 EZ, 
    2)  #4 EZ,
    3)  5-7 12 1/2 EZ/12 1/2 Sprint,
    4)  #8 EZ
    5)  9-11 12 1/2 EZ/12 1/2 Sprint
    6)  #12 EZ

Main Set
4 times thru
150 
    1.  25 side Kick no fins
    2.  50 Drill - work on rotation
    3.  75 build
200
1st time thru - 100 FAST(15 sec rest) 100 FAST
2nd time thru - 50 FAST (10 sec rest), 50 FAST, (10 sec rest), 100 FAST
3rd time thru - 75 FAST (10 sec rest), 50 FAST, (10 sec rest), 50 FAST (10 sec rest), 25 FAST
4th time thru - 4 x 50 10 sec rest, all out
100 EZ

4 x 25 no breath on 45
100 EZ

2/24/17  Friday

10 Min Mix Warm up
6 x 50 K w/fins  odds - fly kick on back, evens - free kick on side
4 x 75 IM order D/K/S x 25 IM order
4 x 25 build on 40/45 IM order
4(4 x 75) on 1:15/1:20  
    1) 1st set 50 Free/25 Fly EN2 - 3 underwater dolphin kicks off wall after flip turn
    2) 2nd set Back
    3)  3rd set 50 Free/25 Breast - w/Under water pullout on breast after flip turn
    4)   4th set Free EN2
200 EZ P
7 x 50 Complex IM (Fly/Fly, Fly/Bk, Back/Back, Back/Breast, Breast/Breast, Breast/Free, Free/Free)  Fins ok 
300 S or P EN1

2/25/17  Saturday

10 Min  Mix Warm up
100 Ft/Mid/Rear/Swim Scull
50 Ft 1st/on front, hands extended
50 head 1st, on back, hands @ hips
50 tub - toes out of water, head out of water, hands in front
100 Front/Mid/Rear/Swim Scull

7 x 50 Drill on 1/1:10
    1.  catch-up
    2.  3 point (touch hips, touch shoulder, touch head, enter)
    3.  Weak arm - Fist with your non-breathing hand
    4.  Arm Down - the side that you breath on, that arm is at your side, swim with the other, rotating both shoulders
    5.  Fist w/fins - make a tight fist with both hands, concentrate on dropping hand to elbow, then finishing pull
    6.  3/4 Catch-up - ride the edge of the arm out front, keeping the hand steady and stable, when the recovering hand gets forward of head, pull with extended arm.  
    7.  Cross ankles

8 x 50 on 1:15 Mid to mid, 4 free/4 stroke work Fast Turns, Streamline, UWDK(Under Water Dolphin Kick)
2(4 x 25) on 40  1st set build, 2nd set Sprint All with Great finishes (Free and back, head down, rotated to side, fingers touching wall, driving into finish.  Fly/Breast - both hands extended, head down, lunging for wall.

200 Broken - 10 sec at each 50 on 5:00
100 Broken - 10 sec at 50, 5 sec at 75

Distance
S or P 900 Even pace
300 EZ Mix

Stroke
3 x 300 Odd 300s IM/Stroke (75S/75K), Evens - Free - 150 Even pace, 150 Build
100 EZ

Dist
P900 Even pace
300 cool
3350

Stroke
3 x 300 Odd IM/Stroke 75S/75 K
Even free - 150 even pace, 150 Desc
3050

No comments: