Sunday, February 26, 2017

Workouts for week 22, February 27, March 1, 3, 4, 2017

2/27/17  Monday (Threshold Free)

10 Min Mix Warm up
6 x 50 build on 1
4 x 25 on 40  Odds - 12 1/2 Blast/12 1/2 EZ, Evens - Sprint
8 x 150
1-4 on 2/2:15/2:30  EN2
5-8 on 2:10/20/30  EN2
100 EZ
10 x 50 on 1 Odds - Kick on side w/fins, Evens Drill
4 x 25 on 1 ALL OUT!  Plenty of rest!  Lots of Speed
100 EZ
3100

3/1/17  Wednesday (Stroke/IM)

10 Min Mix Warm up  500
300 IM K/D/S   800
4 x 125 Floating IM's   1300
1)  50 Fly/25 Bk/25 Br/25 Free
2)  25 Fly/50 Bk/25 Br/25 Fr
3)  25 Fly/25 Bk/50 Br/25 Free
4)  25 Fly/25 Bk/25 Br/50 Free 6-beat overkick flutter
300 S/300 K/300 P   2200
6 x 50 w/fins on 1:15 Fast  2500
6 x 50 on 45/50 FAST/All out!  2800
200 EZ

3/3/17  Friday (Stroke/Free)

10 Min Mix Warm up
300 (50 Free/50 Back Dr/50 Free)
200 (50 Bk/50 Breast Dr/50 Bk)

3(4 x 25) K on 35 w/fins
1st set Build
2nd set Sprint
3rd set Underwater streamline!
4 x 100 Free Pull Breath 2, 4, 6, 8 / 3, 5,7, 9
4 x 100 P 50 Breast/50 Free R:15
2 x 200 R:1 min FAST, Best Stroke or IM
200 EZ
2700

3/4/17  Saturday  (Dist/Stroke)

10 min Mix Warm up  500
3 x thru
100 build on 1:40/50/2:00
75 Stroke on 1:15/25
50 K/D on 1:10
25 Sprint on 35  
1250

Dist/400 IM
12 x 100 R:10 + 200 Fly Dr(50 Right arm only, 50 Left Arm Only, 3R3L3W, 4 K Fly  2650
8 x 100 R:10 + 200 Back Dr/S x 50    3650
4 x 100 R:10 + 200 Brst D/K-S(x 25) x 50   
4250

Stroke/Mid-Distance
6 x 100 on 1:30/40/50 EN2 + 2 x 100 Fly Drill    2050
3(4 x 50) on 1 MS Rest 1 Min + 2 x 100 Back D/S x 50   2850
5(4 x 25) on 30 Odd sets free, even sets Stroke + 200 Brst SKDS x 50
3550

600 K w/fins mix free/Bk/Fly/fly on back
200 EZ



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