Sunday, July 16, 2017

Workouts for Week 42, July 17, 19, 21, 22, 2017

7/17/17  Monday

300 S/200K /300P

10 x 50 (Scull, catchup, 3 pt, cross-backs, build) x 2

1000 going 100 Fast/150 EZ/500 EN2/150 Fast/100 EZ

2 x 50 (25 All out/25 EZ)

100 EZ
2500

7/19/17  Wednesday

200 S/ 200 K/200 P/200 D

400 Build
4 x 100 FAST on 2:30
300 (50 K on side/50 build K
3 x 100 Fast on 2:15
200 P Breath 3, 5, 7, 9, by 50
2 x 100 FAST on 2 aLL OUT

6 X 50 on 1:10 2 fast/2 Med/ 2 EZ
2800

7/21/17  Friday

600 Every 3rd length Fly/Br/Fr/Fly drill

50 Fast/50 EZ + 100 Long gliding stroke   800
100 Fast/100 EZ + 200 Long Gliding Strokes  1200
150 Fast/150 EZ + 300 Snorkel long gliding strokes  1800
100 Fast/100 EZ + 200 Long Gliding stroke  2200
50 Fast/50 EZ + 100 Long and EZ  2400

2 x 50 Sprint on 1:30
100 EZ
2600

7/22/17  Saturday

300 D/200/ K/100 Dr
2 x 100 Scull #1 Ft/Mid/rear/Swim, #2 Choice
4(3 x 50) KDS Rev IM order
2(4 x 50) Dr/Build/1/4 Blast/1/4 EZ/Sprint on 1:20
8 x 50 on 55 FAST!
200 DPS w/Paddles Breath 4/6 x 50
4 x 100 S w/fins EN3
400 S w/paddles & Fins EN1
or 
200 DPS w/ paddles
2 x 200 FAST
then 400 S or P EN1 



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