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


 
 





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