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


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