Sunday, May 28, 2017

Workouts for week 36, May 29, 31, June 1, 2, 2017

5/29/17  Monday

400 Free
200 K
2(3 x 50) Rd 1) 2 build, 1 3/4 catchup  Rd 2) 2 build, 1 crossback

2 x 200 R:20 + 3 x 100 on 1:45/2/2:15  200's = EN2, 100 = EN3 or all out
2 x 150 R:20 + 2 x 100 on 1:45/2/2:15  150's = EN2, 100 = EN3 or all out 
2 x 100 R:20 + 1 x 100 on 1:45/2/2:15  100's = EN2, last 100 ALL OUT

2 x 50 1/4 Blast/1/4 EZ x 2
100 EZ

5/31/17  Wednesday

300 S, 100 K, 200 P
8 x 50 DPS   1000

100 Sprint R:30
4 x 100 Breath 3/5 x 50
100 Sprint R:30
2 x 200 Breath 3/5 x 50   2000
100 Sprint R:30  2100
3 x 100 P  2400

6/02/17  Friday

200 S
50 scull
50 Drill
50 high elbow
50 DPS
200 Waltz kicking (1-2-3 stroke, roll to side, 1-2-3 Kicking, stroke)
200 K
6 x 50 desc on !:15
300 Swim w/ fins
300 Pull breath every 5
Locomotor - 4 people of equal speed in lane, last person sprints past first  each person 4 times

6/03/17  Saturday

300 Snorkel Swim Ice Skating (gliding 2-3 sec on ea side)
200 (50 Superman Kick, 50 Choice Drill)
4(3 x 50) on 1:15/20/25 25 stroke/25 Free w/fins  IM order

3 times Thru
50 K Fast w/fins
2 x 100 Swim choice no free all out
50 on 1:30 DPS breath every 3rd

6 x 50 on 1:20/30  3 no free/3 Free

2 times
3 x 200 on 3:15 FAST
1 x 50 Ice Skating 2-3 sec glide

200 EZ Swim or P 

Sunday, May 21, 2017

Workouts for week 35, May 22, 24, 26, 27, 2017

5/22/17  Monday 

300 S
100 Cross backs
300 P
100 K
6 x 50 on 1 odd build, even choice

SPRINT
3 x 100 on 1:35/45 choice
5 x 75 on 1:15 Free
3 x 100 on 1:35/45 Choice
4 x 75 on 1:10 Free
3 x 100 on 1:35/45 Choice
3 x 75 on 1:05 Free
300 S
3200

DISTANCE
5/6 x 300 on 4:30/5 EN2+

5/24/17  Wednesday

6 x 200 1-3 choice, 4-6 Choice Build
4 x 100 Odd - 25 scull/25 K  Evens 25 Cross Back/25 K

100 DPS on 1:40/40
150 Pull on 2:10/2:20
100 K on 2:20/30

2 x 200 on 2:50/3/3:10 EN1
2 x 100 on 1:25/35 EN1+
2 x 50 on 1 FAST

6 x 50 on 1 w/ fins and paddles
300 EZ

5/26/17  Friday

500 Choice
5 x 100 Odd Free, Evens K
2(3 x 50) on 1 desc
2 x 50 25 K on side/25 Swim
2 x 100 No Free
2 x 100 K Choice No free
2 x 150 Swim Choice no Free
4 x 50 on 1 fast IM order w/fins
2 x 100 on 2:20/2:30 Brst Double underwater breaststroke pullouts
100 on 1;30 Free
100 EZ

5/27/17  Saturday

200 S/200 RIMD/ 200 P/ 200 Main Stroke Drill
6 x 50 on 1 build

STROKE
8 x 50 Odd stroke on 1:10, evens Free on 1 
4 x 100 on 1:30 Free EN2
6 x 50 odds stroke on 1:05, evens on 1
3 x 100 on 1:45/2 IM
4 x 50 on 50 Free
2 x 100 on 1:40/50 50 free/50 stroke
2 x 50 on 40 Free
200 w/fins change stroke every 50
4 x 25 on 20
100 EZ

DISTANCE
500 on 7:30/8
400 on 5:30
300 on 4:30
200 on 2:45
100 on 1:25

Rd 1 EN1
Rd 2 EN1+ to EN2


Sunday, May 14, 2017

Workouts for Week 34, May 13, 15, 17, 18, 2017

5/13/17  Monday  (Free)

300 Swim, EZ, Long gliding stroke
3 x 300 R:15 in between
1).  3 x (25 Free with fist/25 scull/50 Free Max DPS)
2).  3 x (50 K - no board or fins/50 Free EZ) Desc the Kick 50's
3).  4 x (25 stroke drill/50 Free) desc swims

3 x (1 x 200 + 3 x 100) R:20
200's - Free swim, 80%
Round 1 - Breath every 3rd
Round 2 - Pull, breath every 4th
Round 3 - Engage Core, focus on rotation with eyes looking at the bottom of the pool

100's Free swim, good effort:
Round 1 - R:15
Round 2 - Faster then 1st round, R:20
Round 3 - Fast/All out! R:25
Extra 30 sec after last 100 on each round

6 x 50 on 1  
Odds - 25 Swim EZ/25 Swim FAST
Evens - 25 Swim FAST/25 Swim EZ
200 EZ

5/15/17  Wed  Sprint

10 Min Mix Warmup 
8 x 75 on 1:15 (25 Dr/50 Build)
8 x 25 on 30  (EZFast - EZFast - EZFastEZ - EFE - FastEZ - FastEZ - Fast - Fast) within each 25
8 x 100 on 3  (90% + Fast
4 x 150 SKPS EZ gliding stroke 
2600

5/19/17  Friday

3(100 Swim, 100 K, 100 Dr)
6 x 50 w/fins  25 K/25 S
4 x 75 on 1:15  25 Fast/50 Strong
3 x 100 on 1:45/1:55 50 Build/25 Fast/25 EZ
2 x the following
200 P - breath 3/5 x 50
150 Swim EMF
100 P breath 3/5 x 50
50 Swim FAST
200 EZ
3000

5/20/17  Saturday

200 S
200 RIMD
200 P
200 RIM

2(3 x 50) IM order Dr/S x 25 
    Fly - 2R2L2W
    BK - Progression
    Br - Pull stop kick stop

8 x 50 on 1:10 Odd - Stroke, Evens Free (fly w fins)
10 x 25 on 40 2 free/2 back/2 free/4 choice
4 x 100 on 1:40/50/2 Evens Back
200 P EN1 gliding stroke
6 x 50 on 1:10 Odds - stroke, Evens - Free
200 K EN1 Free
6 x 25 on 40 Odds - stroke, Evens - Free
200 S - gliding stroke, ice skating - Last 50 6 beat kick
3 x 100 IM on 2
200 Choice EZ

Sunday, May 7, 2017

Workouts for Week 33, May 8, 10, 12, 2017 Part 1

5/08/17  Monday  (Threshold Free)

10 Min Mix Warmup
2 x 100 Front, Mid, Rear, Swim Scull
4 x 50 on 1 Odd - Catch-up, Even - Cross-backs
2(4 x 50) on 55  Set #1 Build, Set #2 Desc     1300
400 on 6/6:30/7 + 4 x 100 on 1:30/40/50 EN2   2100
300 on 4:20(1:20/100 +20 sec)/4:40/5 + 3 x 100 on 1:30/40/50 Both EN2  2700
200 on 3:00/3:15/3:30 + 2 x 100 on 1:30/40/50  EN2   3100
100 on 1:30/40/50 + 100 on 1:30/40/50  EN2   3300
100 EZ Choice

5/10/17  Wednesday  (Stroke/IM)

10 Min Swim Mix (SKPD) Warmup
300 Rev IM (KDS x 25)    800
6 x 25 on 40  Fly/Bk/Br x 2   950
2 x thru
200 Free on 3/3:15/3:30 EN1  1150/1350
4 x 100 IM on 2/2:10/2:20   1550/1950

150 Free K w/fins on 2:15/2:25 EN2   2100
4 x 75 on 1:15/1:20/1:25  Fly/Bk/Fr K w/fins on back   2400
150 Free S or P on 2:15/2:25 EN1   2550
4 x 75 on 1:15/1:20  50 Free/25 Stroke IM order Sprint (Free is Hypo 5)  2850
150 SDS x 50
3000

5/12/17  Friday  (Sprint)

10 Min Swim Mix Warmup (SKPD)  500
4 x 50 scull  Ft/Md/Rear/Choice  700
2(4 x 50) on 1  Rd 1 Build, Rd 2 Desc  1100
3 x 300 on 4/4:15/4:30/5 EN2  2000
400 Free on 8 EN1   240
3 x 200 on 3/3:15/3:30 EN3 90% Hard   3000
100 Free on 2 EN1
3 x 100 on 1:45  All Out  3400