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

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