Sunday, April 30, 2017

Workouts for Week 32, May 1, 3, 5, 6, 2017

5/01/17  Monday (Threshold Free)

10 Min Mix Warm up
16 x 50 on 1 odds - drill, evens - Swim Tech
400 K w fins - 200 w/fins and Board, 200 No board on side, bottom arm out front
400 P - 200 Ice Skating, 200 Hypo 2,4,6,8 or 3, 5, 7, 9
6 x 100 on 1:35/45/55 Desc to 90%  to EN3


5/03/17  Wednesday (Sprint/Hard)

10 Min Mix Warm up
5 x 100 1) Catch-up  2) 3 pt  3) arm down on breathing side 4) fist 5) cross back
2 x 500 Neg Split and Desc, last 250 all out
2(3 x 100) on 2:30 ALL OUT!!!!
200 EZ/Dr x 50

5/05/17  Friday (stroke/IM)

10 Min Mix Warm up
4 x 100 Odds Rev IM, evens - Dr Stroke
200 IM K/D
4 x 200 R:20 Odds IM, Evens Stroke
4 x 100 on 1:40/50/2:00 Free EN1
4 x 50 on 1 all out stroke
2 x 200 Free EN3  HR 24-28
2 x 100 IM on 2  Strong 
2 x 50 on 1 FAST w/fins
4 x 50 on 1 odds dr, evens - EZ

5/06/17  Saturday  

10 Min Swim 
2 x 100 scull choice
6 x 150 on 2/2:10/2:20/2:30 EN1
8 x 25 on 30 1-4 build, 5-8 odds Ascend, evens Desc
3 x 300 on 4:30/5 EN2
6 x 25 on 30 1-3 Build, 4-6 Sprint
2 x 400 on 6/6:30 EN3
4 x 25 on 1 Sprint
200 DR/S x 50


Sunday, April 23, 2017

Workouts for Week 31, April 24, 26, 28, 29, 2017

4/24/17  Monday  (Threshold Free)

10 Min Swim Mix Warmup
4 x 100 R:10 Odds - Drill, Evens - scull
4 x 50 on 1 build
4 x 200 on 3/3:15/3:30  EN1
4 x 100 on 1:30/1:40/1:50  EN2
4 x 50 on 1 Desc  
2 x 200 on 3/3:15/3:30  EN1
2 x 100 on 1:30/1:40/1:50 EN2
2 x 50 on 1 All Out

4/26/17  Wednesday (Stroke/IM)

10 Min Swim Mix
200 25K/25Dr IM 
4 x 100 50 Dr/50 Swim Stroke - no free  on 2
4 x 100 25 Stroke/25 Free on 2
4 x 100 IM on 2

Others
8 x 50 on 1 EN2 1-4 stroke, 5-8 free
8 x 50 on 1 25 Sprint/25 EZ
200 EZ
2900

Dist
S or P 600 Neg Split
S or P 500 Strong EN2+
3000

4/28/17  Friday (Sprint)

10 Min Mix Warm up   500
2 x 25 on 40 superman Kick no board, both hands out front
2 x 25 on 40 3/4 catch up, long gliding stroke  600
2 x 25 on 40 lowest stroke count    650

2 x 200 Desc on 2:50/3/3:10/3:20  1050
2 x 150 Desc on 2:15/2:25/2?35    1350
2 x 100 Desc on 1:35/45/55   1550
2 x 50 Desc on 1  1650

2 times thru - 2nd set with fins  work underwaters on all repeats, 4 underwater dolphin kicks
6 x 25 on 35  All out choice   1800
50 EZ on 1:30    1850
4 x 25 on 35  All out Fly or back   1950
50 EZ on 1:30   2050
2 x 25 on 35 All out the fly or back   2100 
100 EZ on 2:30  2200
2600

300 Swim or Pull EN1  Breath 3, 5 or 4, 6 x 50  
2900

4/29/17  Saturday Mix

10 Min Mix Warm up
300 (50 Free P, 50 Bk Dr, 50 Fr) x 2
200 (50 Free K, 50 Bk K, 50 Free Dr, 50 Bk Dr)
100 Choice
8 x 25 on 45 w/fins  12 1/2 Underwater K, 12 1/2 Sprint to wall
100 Free R:15 -20 sec rest on all
2 x 50 Back Dr
200 Free
2 x 100 Back or choice
400 Free
2 x 200 Choice Stroke no free
2(5 x 100)  set 1 desc 1-4,#5 All out on 1:45/2 extra 30 sec after 1st set
S or P 100 - 200 - 300 - 400 Breath 3,4,5,6 or 2,3,4,5 x distance

Sunday, April 16, 2017

Workouts for Week 30, April 17, 19, 21, 22, 2017

04/17/17  Monday (Free-Threshold)

10 Min Mix Warm-up (SKPD)  500
4 x 50 on 1:15    700
    1.  catch-up
    2.  25 fist/25 swim (tight fist!, take time to do correctly
    3.  arm down
    4.  cross-backs
4 x 25 on 40  Odds - 1/2 Blast-1/2 EZ, Evens - Sprint   800

75 (50 EN2/25 Build)  875
125 (75 EN2/50 Build)  1000
175 (100 EN2/75 Build)  1175
225 (125 EN2/100 Build) 1400
275 (275 EN2/125 Build)  1675
325 (175 EN2/150 Build)  2000
275 10th 25 Sprint   2275
225 9th 25 Sprint   2500
175 6th 25 Sprint   2675
125 4th 25 Sprint   2800
75 2nd 25 Sprint   2875

25 EZ
2900

04/19/17  Wednesday  (Stroke/free)

10 min Mix SKPD Warmup    500

5 x 100 Odd 100's 50 Dr/50 K, Even 100's 50 Swim build/50 K Build  1000
4 x 100 IM or Back on 1:50/2   1400
200 Swim or P   1600
6 x 50 K on 1 w/fins FAST  #1 & 2 Build, 3-8 Sprint  1900
500 100 Free/100 Stroke, last 25 free, do 1 somersault midpool  2400
2 x 250 #1 Choice (150 Fast/100 EZ), #2 100 K stroke EZ + 3 x 50 Desc on 1 Choice  
2900

04/21/17  Friday  (Sprint)

10 Min Mix Warm-up (SKPD)   500 10
4 x 100 Odds catch-up, evens cross backs on 2? 900   18
2 x 100 scull Ft/Mid/Rear/Swim on 2? 1100   22
2(4 x 50) on 1 1st set desc, 2nd set Build  1500  30

2 x 200 on 4 Best possible average for time  38  1900
2 x 100 on 2 Best possible average for time  42  2100
2 x 50 on 1 All out  44  2200

300 S or P EN1 Breath 3/5 x 50   2500  49

6 x 25 on 1 w/fins  All Out 55  2650

200 EZ

04/22/17  Saturday (Mix Stroke/Free)  

400 Choice
4 x (150 (50 DKS) Rev IM order + 3 x 50 Build Stroke IM order on 1)
400 S 100 (3-2-1-0) + 300 Long gliding stroke, ride the edge, i.e. left side/right side
200 Strong on 3/3:15/3:30
100 FAST on 1:30/1:45/2
100 Drill/100 K EZ
3(100 K on 2 + K 2 x 50 on 1)
500 (50 Free/50 Fly Dr)
3 x 100 IM on 1:45/2
500 (50 Free/50 Back)
3 x 100 Free on 1:30/1:45/2
500 (50 Free/50 Breast)
3 x 100 Stroke no Free on 1:45/2
5500

Sunday, April 9, 2017

Workouts for Week 29, April 10, 12, 14, 15, 2017

4/10/17  Monday  (Threshold Free)

10 Min Mix Warm up (S/K/P)
6 x 75 on R:10  Odd - 50 Fist/25 Scull, Even - 50 DPS/25 Swim  950
6 x 25 on 35  Odd - Fast, Even - EZ  1100

Main Set
6 x 150 2000
     2 - Moderate (EN2) R:20 
     2 - Faster (EN2+) R:10
     2 - ALL OUT R:5
6 x 100 2600
     2 - Same
     2 - Same
     2 - Same
6 x 50 2900
     2 - Same
     2 - Same
     2 - Same
300 w/fins  50 Swim Long/ gliding swim, 50 Kick on side (R/L)
3200

4/12/17  Wednesday  (IM/Stroke)

10 Min Warmup Mix Strokes (K/D/S)
300 Rev IM (KDS x 25)  800
4 x 250 50 Stroke/100 Drill/100 K Build  IM order R:20  1800
100 EZ  1900
6 x 75 on 1:30 Kick 2 Fly/2 Back/2 Breast  2350  
7 x 50 Swim on 1/1:10/1:15  2700
    50 Fly
    25 Fly/25 Bk
    50 Bk
    25 Bk/25 Breast
    50 Breast
    25 Br/25 Free
    50 Free 
400 P Breath 4/6 or 3/5 x 50  
3100

4/14/17  Friday  (Sprint)

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 35 odds 12 1/2 Blast-12 1/2 EZ, Evens - Sprint  1000
6 x 100 on 2 all out for time - Free   1600
100 EZ   1700
6 x 50 on 1 all out 6 beat over kick on all  2000
100 EZ
4 x 25 on 1 all out streamline past Flags on all 25's, then all out  6 beat Overkick  2200
4 x 150 SKPS 1 of each
2800

4/15/17  Saturday  (Basic Free/Stroke)

10 Min Mix Warmup  500
200 IM Drill/200 K Stroke/200 P  1100
2 x (4 x 50) on 1 Build  1500
3(4 x 25) on 40  IM order  1800
    1.  Dr
    2.  Build
    3.  12 1/2 Blast
    4.  Sprint
400 P Free EN1+ R:20 + 4 x 100 IM on 2  2600
300 Stroke EN1+ R:20 + 3 x 100 Free on 1:40/50 EN1  3200
200 P Free EN1+ R:20 + 2 x 100 Stroke on 2:00/2:15 EN1+  3600
100 Stroke EN1+ R:20 + 1 x 100 Free on 1:30/40/50 Last 50 6 beat Kick(main emphasis!)  3800
200 EZ/Dr x 50 CD
4000