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 





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