Sunday, January 29, 2017

Workouts for week 18, January 30, February 1, 3, 4, 2017

1/30/17  Monday

10 Min Mix Warmup
2 x 100 (50 Dr/50 K)
2 x 50 build on 1
2 x 400 on 6/6:20/6:40 EN2 S or P
4 x 100 on 1:20/30/40/50  EN2
2 x 300 on 4/(1:20)/4:30(1:30)/4:45 EN2
3 x 100 on 1:20/1:30/40/50  EN2
100-200 EZ
3000/3100

2/02/17  Wednesday

10 Min Mix Warm up
300 Mix (75 choice, 25 free, 25 K, 25 Bk x 2)
4 x thru
75 build on 1:15
50 Neg Split on 55
25 All Out on 35
sets 2 & 4 Main stroke (Fly - 2L2R on 50 and 75)

2 x thru
200 broken on 4  (10 sec @ 75, 10 sec at 125, 10 sec @ 175) ALL OUT!!!!
200 EZ on 4
100 Broken on 2  10 sec @ 50, 10 sec @ 75
100 EZ on 2 
200-400 EZ S or P EN1

2/04/17  Friday

10 Min Mix Warm up
3 x 100 50 Dr/25 K/25 Build  #1 Fly, #2 Bk, #3 Br
2(4 x 25) on 45 IM order #1 Build, #2 Sprint
6 x 50 on 1 Odd - breath every 5, even - K on side w/fins 

DIST
2 x 500 neg split on 7/7:30
2 x 400 2nd 200 Fast
200 SKPS
3300

Stroke
4(4 x 100) 
Rd 1 100 IM
Rd 2 50 Fly/50 BK
Rd 3 50 Bk/50 Br
Rd 4 400 IM broken RI: 30
2900

2/05/17  Saturday

10 Min Mix Warm UP
200 5 strokes free/5 strokes back (switch rotation every length)
6 x 50 build on 1
3 x 200 Breath 3,5,3,7 x 50 
Streamline widths, tight, cross wrists, behind head, lock elbows, eyes down, 4 dolphin Kicks, flutter to wall.
Other
600 K w/fins every 3rd Fast
8 x 75 EN2 on 1:05/1:10 (80 %)
8 x 25 15 yard All Out Sprint, 10 yd EZ on 45
100 broken 10 @ 50, 10 @ 75
50 Broken 5 @ 25
600 EZ choice
Dist 
8 x 150 on 2:20 Desc 1- 4, 5 - 8 2nd round Faster then 1st
600 K same
100 broken
600 EZ choice


Sunday, January 22, 2017

Workouts for week 17, January 23, 25, 27, 28, 2017

1/23/17  Monday

10 min Mix Warmup
3 x 100 Drill on 1:50/2/2:10
4 x 50 K w/fins 25 on right side/25 on left side-bottom arm out front, top arm back
3 x 100 count strokes/count strokes minus 1 from previous/count minus 2 strokes from previous
4 x 50 K w/fins FAST on 1:15
3 x 100 build on 1:40/50/2/2:10
4 x 50 on 1 mid to mid, 2 turn 50's
3 x 100 EN2 on 1:30/40/50/2
4 x 50 on 1 EZ/Medium/FAST/EZ
3000

1/25/17  Wednesday

10 min Mix Warmup
4 x 50 K No free(MS) or IM order fins ok
100 stroke drill - examples below
    FLY -   Right only, Left only (kick hands in, kick hands out), 
                3R3L3W, 
                4-6 K in front, 1 BIG kick when hands are back by thighs
BACK-   Right only,  Left only - Both shoulders rotate!
                Backstroke progression - bring recovery arm up to ceiling, down to hips, then full stroke
                Double arm - once hands get to shoulders, power pull
BREAST-1P3K
                 Pull stop/Kick stop - finish arm pull to streamline out front - stop, then do the breaststroke Kick - Stop, repeat
                Breast arms, flutter kick
                1/2 pull (only pull the first 1/2 of the breaststroke pull) or 2R2L2Whole breast
FREE -  Catchup, Arm down on breathing side, cross backs, 3 strokes-10 kick on side
  
4 x 50 on 1 Dr/S x 25
3 x 100 EN1 or EN2 MS or IM
4 x 200 Neg split  #1 and #3 no free
300 S or P Breath 3/5 x 50
10 x 50 on 1:10 odds NO Free - All Out, evens Free EZ
100 EZ
3000

1/27/17  Friday
10 Min Mix Warmup
4 x 50 on 1 25 Drill/25 Build
6 x 75 on 1:15 EMF x 25
2(5 x 100) on 1:45/2 extra 30 after rd 1
    1.   25 Fast/75 EZ
    2.   50 Fast/50 EZ
    3.   75 Fast/25 EZ
    4.   50 Fast/50 EZ
    5.   25 Fast/75 EZ
2 x (200 S+150 K+100 P+ 50 Dr)
3150

1/28/17  Saturday

10 Min Mix WarmUp
400 IM Dr/Fr/S/Fr
3 x 100 Scull Ft/Mid/Rear/S
2(3 x 50) on 1  Rd 1 - IM order build no free fins?  Rd 2 Build Free
4 x 200 on 3:00/3:10/3:20/3:30 EN1 Free 65%
3 x 200 on 3:10/3:20/3:30  MS no free Fly w fins 50 fly/50 Free
2 x 200 on 3:15/3:30/3:45 IM Strong
1 x 200 on 2:50/3 ALL OUT
100 EZ
2 x 400 Stroke/IM (like Warmup)/choice
100 EZ
4500

Sunday, January 15, 2017

Workouts for Week 16, January 16, 18, 20, 21, 2017

1/16/17  Monday

10 Min Mix Warmup   500
2 x 50 K build on 1:20  600
100 drill - 2 sec glide on each side  700
2 x 100 scull choice   900
2(4 x 25) on 40  1st set build, 2nd set descend   1100
200 on 2:50/3/3:10/3:20 EN2   1300
2 x 150 on 2:10/2:20/2:30  EN2   1600
2 x 100 on 1:30/40/50  EN2  1800
2 x 150 on 2:10/2:20/2:30  EN2   2100
200 on 2:50/3/310/3:20  EN2   2300
6 x 100 on 1:40/50/2/2:10  EN1
     #1 & 2 50 EN1/50 6 beat over Kick
     #3 & 4 25 Choice/50 Free/25 sprint
     #5 & 6 50 cross-backs/50 3 strokes-10 Kicks on a side
2900

1/18/17  Wednesday

10 min Mix Warm up   500
8 x 50 Odd - 0choice, Even - build   900
2(4 x 50) on 1  1st set build, 2nd set 25 121/2 Blast/12 1/2 EZ-25 sprint   1300
50 on 1:30 FAST  1350
100 EZ on 2:15    1450
4 x 25 FAST on 50  1550
100 EZ on 2:15   1650
50 FAST on 1:30  1700
100 EZ on 2:15   1800

2 x 50 Technique (paddles?)  1900
2 x 75 Kick  EZ/Med/Fast x 25   2050
2 x 25 1 breath only on 50   2100

4 x 150 SKP x 50  2700

1/20/17  Friday

10 Min Mix Warm up  500
2 time thru
2 x 25 on 35 lowest stroke count
2 x 50 on 1 match stroke count on 25's
2 x 75 on 1:15 match stroke count by 25's  1100

2 times thru
3 x 100 on 2  best average FAST (1 set MS)
1 x 100 Golf on 2
50 EZ on 1:30
2000

3(4 x 75) on 1:30 1st set 25 Fly/50 Free, 2nd set 25 Back/50 Free, 3rd Set 25 Breast/50 Free 
2900

1/21/17  Saturday

10 Min Mix Warm up
200 S
2 x 50 Drill
100 P

8 x 50 25 Streamline K w/fins/25 Long 2 sec gliding stroke
8 x 25 on 35 Odd choice, even free last 2 fast - #6 & #8

Others
2 x 100 on 1:40/50/2 - last 25 Stroke (no Free)
300 S EN1
2 x 100 on 1:40/50/2 - first 25 stroke (no free)
300 EN1
turns
4 x 25 Mid to mid
400 S or Pull breath 2, 4, 6, 8 or 3, 5, 7, 9
3600

Distance
2 x 150 on 2:20/2:30 EN2
2 x 150 on 2:15/2:25 EN2
2 x 150 on 2:10/2:20 EN2
2 x 150 on 2:15/2:25 EN2
2 x 150 on 2:10/2:20 EN2
2 x 150 on 2:05/2:15 EN2
300 SKP x 100
Turns
400 S or P Breath 2, 4, 6, 8 or 3, 5, 7, 9
4400

Sunday, January 8, 2017

Workouts for Week 15, January 9, 11, 13, 14, 2017

1/09/17  Monday

10 Min Mix Warmup
4 x 25 K on 40
6 x 50 odds scull, evens build Rest:10
4(3 x 75) on 1:10  Every 3rd Fast
2 times thru
2 x 75 on 1:30/40 K
100 S hypo 3/7 x 50
2 x 125 (75 FAST/50 EZ) on 1:50/2/2:10
100 EZ
2900

1/11/17  Wednesday

10 Min Mix Warmup
4 x 50 on 1 25 build/25 All Out
5(4 x 50) on 55/1/1:05  by set SKPDS  Sets 2 and 4 IM or Main Stroke

Others
4 x 25 on 1 All Out MS
6 x 100 on 1;30/40/50/2  w/fins and paddles  EN1+
4 x 25 on 1 all out MS 
2700

Dist
600 P EN1 or snorkel S
4 x 25 on 30 all out
400 P EN2+ or snorkel
4 x 25 on 30 all out w/fins
200 SD x 50

1/13/17  Friday

10 Min Mix Warm up
10 x 100 Fr/Stroke - DKSD x 25, IM #1 Dr/ #2 1/2 Blast each 25  #3 Swim Strong
2 x 75 on 1:15 P
2 x 75 on 1:15 Build
2 x 50 on 50 P
2 x 50 on 50 Build
2 x 25 on 35/40 P Strong
2 x 25 on 35/40 ALL OUT
6 x 25 on 45  2 breath MAX, 1 breath Ideal
6 x 100 Drill/Tech x 25
6 x 25 on 50 w/fins  All OUT
100 EZ
3100

1/14/17  Saturday

10 Min Mix Warm up
8 x 25 on 45 Dr/K IM order or MS
4 x 100 on 1:40/50 hypo 6/4 x 50
6 x 50 on 50 FAST
3 x 100 on 1:50/2 IM
4 x 50 on 50 All Out
1900

Others
4 times thru
50 on 1 fast
50 on 1:20 K FAST
100 on 1:40 Choice
100 on 1:45/2 Stroke
IM - Sets 2 and 4
Back - sets 3 and 4
Breast/Fly - 3rd set
3100
3 x 200 S or P
3700

Dist
2 x 600 EN1/EN2   3100
300 EN2 BK    3400
2 x 300 EN1/EN2  4000
100 EN2   4100
200 EN2   4300
250 EN3   4550
100 EZ
4650

Sunday, January 1, 2017

Workouts for week 14, January 2, 4, 6, 7, 2017

01/02/2017  Monday

10 min Mix Warm-up
2 x 100 K/D x 25  700
2 x 100 Scull 25 Ft/Mid/Rear/Swim  900
4 x 50 build on 1    1100
4 x 25 on 45 odds 1/2 Blast/1/2 EZ, evens Sprint   1200
4 x 200 on 3/3:10/3:20/3:30 RI:20 sec between  EN2  2000
4 x 100 on 1:30/40/50/2  EN2   2400
4 x 75 on 1:15  EN2   2700
4 x 50 on 1 EN3   2900
100 EZ
3000

01/04/17  Wednesday  

10 min Mix WU   500
6 x 50 on 1:15  25 K on side/25 rear scull on back  K=alternate sides free and/or Fly K  800
2 x 50 on 55  900
2 x 75 on 1:10  1050
2 x 100 on 1:30  1250
2 x 125 on 1:50   1500
2 x 150 on 2:10    1800
2 x 175 on 2:30    2150
2 x 200 on 3    2550
2 x 150 on 2:10  6 beat overkick last 50  2850
2 x 75 on 1:15 Swim with 6 beat over kick  3000

01/06/17  Friday

10 min Mix Warmup
4 x 75 25 cross-backs/25 streamline K/Main stroke Drill   800
2 x thru
10 x 50 on 55  desc 1-5, 6-10   
200 on 3:10/3:20 EN3, last 50 Main stroke FAST!  
100 EZ
2400
50 on 1
75 on 1:15
100 on 2
125 on 2:30
150 on 3
2900

01/07/17  Sat

10 min WU mix   500
200 S   700
2 x 50 K  800
100 Main stroke Drill   900
8 x 25 on 45  S/K   1100
12 x 25 on 45  Every 3rd main stroke   1400
2 x 200 Rest 15 sec EN1    1800
10 x 25 on 45 Every 3rd FAST  2050
2 x 200 on 3/3:15 EN2  2450
8 x 25 on 45 odds 1/2 Blast- 1/2 EZ,  evens Sprint   2650
2 x 100 on 2 EN1  2850
8 x 25 on 45 w/fins underwater streamline 1/2 pool, 1/2 pool sprint  3050
400 S or P EN1 Hypo 2,4,6,8 x 50  or snorkel no pull buoy
3450