Sunday, July 2, 2017

Workouts for week 41, July 3, 5, 7, 8, 2017

7/3/2017  Monday

10 Min Mix Warm-up Choice
4 x 50 on 1:10 Build
3 x 100 Reverse IM
2 x 150 50 double arm back/50 cross-backs/50 K

Dist
3 x 400
1)  EN1
2)  200 EN2/200 EN3
3)  100 EN1/300 EN2

Other
2 x thru
200 on 3:20 EN1
50 Catch-up on 1:10
2 x 50 25 Stroke/25 Free
50 25 EZ/25 sprint

7/5/17  Wednesday

400 S
200 (50 Catchup/50 Crossbacks)
4 x 50 Build on 1:10

4 x thru the following
3 x 50 on 1 EN3
1 x 50 on 1:15  Hypo 5 or 7
100 on 2  EN1

400 S or P or /with paddles and fins

7/7/17  Friday

10 Min Mix Warmup
10 x 50 on 1:10 1-5 build, 6-10 Odds 2 seconds on each side gliding stroke, evens - choice Strong

2 times thru
2 x 250 R:20
4 x 100 on 1:45/55/2:05
2 x 50 Fast

7/8/17  Saturday

10 Min Mix Choice
100 stroke drill/100 stroke
4 x 50 25 stroke/25 Free

Others/Stroke
9 x 100 
IM - Fly/Bk, Bk/Br, Br/Fr x 3
BK/Fr - odds - Ascend, evens - Desc

2 times thru
100 K on 2 w/fins
4 x 50 on 1:15 MS Drill
50 on 2 all out

Dist
fins
4 x 200 on 3/3:15
4 x 100 on 1:45 Desc
fins and paddles
4 x 50 on 1

4 x 50 on 1 EN3 All Out 
300 S or P

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