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

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