Sunday, June 11, 2017

Workouts for week 38, June 12, 14, 16, 17, 2017

6/12/17  Monday

200 SKPD
3(3/2 x 100)
    Rd 1 RI: 20 EN2
    Rd 2 RI: 15 EN2
    Rd 3 RI: 10 EN2
200 K
2/3 x 100 RI 5 Sec Rest All Out!
300 S or P EN1

6/14/17  Wednesday

10 Min  Mix Warm up
400 Reverse IM K/D

4 x thru
50 K on side (alternate sides)
50 Ice Skating/Gliding 2-3 sec on each side

2 x 100 DPS count strokes
2 x 50 Golf  Count strokes and get time for each 50, Add together for golf score, lowest score wins
4 x 100 all out on 2 keep strokes long

4 x 50 on 1:15/1;20 choice stroke 
200 IM on 3:30/4 Fast

6/16/17  Friday

200 S/200 P
4 x 50 Build
300 EN2 R:30
4 x 100 R:20 
300 EN2  R:30
3 x 100 R:20 Faster then 4 x 100
300 EN2 R:30
2 x 100 Faster then previous
300 EN2 R:30
100 All out
Cool down

6/17/17  Saturday

400 S Mix
400 Rev IM K/D
200 P
2(4 x 50) 1st 25 front scull/25 Mid scull, 2nd 25 rear/25 Swim
6 x 50 1 Fly - 333, 2 x BK 5 back/5 free, 2 Brst PKG, 1 Free Catch up

2(5 x 50) w fins 1st set 5 stroke, 2nd set 5 Free K Fast

5 x 200 EN1 Hypo 5 S or  P 100 Free, 100 K
400 stroke/IM + 2 x 100 S Free
300 Fr + 3 x 100 K w/fins
200 IM/Stroke + 4 x 100 Free

No comments: