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 

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