Tuesday, March 7, 2017

Workouts for week 23, March 8, 10, 11, 2017 (Part 2)

3/08/17  Wednesday  IM/Stroke

10 Min Mix Warmup  
300 IM K/D/S x 25   800
4(4 x 25) on 40    1200
     1)  Fly - (1)Right arm (kick in front, kick in back), 
                    (2)Left (same), 
                    (3)3R3L3Whole, 
                    (4)4 K fly, 3 kicks in front, 1 big kick in back
     2)  Back - 
                    (1)Dble arm, 
                    (2)Right only - make sure to rotate BOTH shoulders!, 
                    (3)Left only - same, 
                    (4)Progression - roll to side, lift high shoulder and raise arm to ceiling, return to hips, then do a full Backstroke pull to other side.  Other arm stationary out front, Repeat with other arm
     3)  Breast
                    (1)  1P, 3K Breast
                    (2)  Pull, stop(leave hands in front stationary after Pull, Kick, stop, then arms (correct timing of breaststroke timing!
                    (3)  Breast Pull, Flutter Kick
                    (4)  Double underwater pullouts
    4)  Free
                    (1)  3/4 catch-up
                    (2)  arm down on breathing side
                    (3)  Cross-Backs
                    (4)  3 Pt - tap hips, Shoulder, Head with fingers
4 x 25 on 40 Fly w/Fins   1300
4 x 100 on 1:50/2  Back Desc 1-4  1700
4 x 25 on 40 Fly w/fins  1800
4 x 100 on 2/2:10 Breast  Desc 1-4  2200
4 x 25 on 40 Fly w/fins  2300
4 x 100 on 1:40/1;50/2  All out  2700
100 EZ
2800

3/08/17  Fri  Sprint

10 Min Mix Warmup   500
2 x 100 scull Ft/Mid/Rear/Swim  700
4 x 50 on 1 Build  900
4 x 25 on 35 Odds - 1/2 Blast/1/2 EZ,  Evens Sprint   1000
3(4 x 75)  EN3  90%
     Rd 1 on 1:05
     Rd 2 on 1:10
     Rd 3 on 1:15
     
HR Chart for EN3 (Aerobic Overload)
30   28.5
40   27
50   25.5
60   24
1900

4 x 50 on 1 working on Head position (straight down)
4 x 50 on 1 working on rotation 9 Hips and shoulders moving together with belly button pointing to one side then the other
4 x 50 on 1 working on kicking front your hips, legs straight, feet and ankles relaxed.
4 x 50 on 1 working on pulling your arms down straight, fingers pointing to the bottom (Imagine hands running on top of 2 narrow shoulder width apart railroad tracks.
4 x 50 on 1 working on timing of breathing, initiate the breath when your hand starts pulling on the side you will breath on.  Fully rotating with lead hand out front, other arm at side, and then face starts returning to underwater.
2900

3/11/17  Saturday  Mix

10 Minute Mix Warm up  500
3(3 x 50) on 1/55/50 by round   950
250 P + 4 x 25 on 40 Build   1300
8 x 25 on 30 FAST  1500
8 x 100 2300
    1-4 Pull or stroke on 1:35/45/55
    5-8 Free on 1:30/40/50
100 EZ  2400
100 EZ K w/fins  2500
8 x 75 K on 1:15 w/fins  1-4 free alt Front/right side/Left side/Back, 5-8 stroke Breast on 1:20/25, Fly/Bk on 1:15 alt front/right/left/back  same stroke on all 4  steady, not hard
3100
4 x 250 stroke/free x 50  EZ IM order Fly = drill/S  Or Free SKPD x 250
4100 
400 S or P EN1 Breath 2, 4, 6, 8 or 3, 5, 7, 9 x 100
4500

Sunday, March 5, 2017

Workouts for Week 23, March 6, 2017 (part 1)

3/06/17  Monday (Threshold Free)

10 Minute Mix warm up   500
2 x 100 Scull Ft/Mid/Rear/Swim  700
4(3 x 25) on 40?  1000
Rd 1) 1st 25 K, 2nd 25 Catch up, 3rd 25 build to sprint
Rd 2) 1st 25 K, 2nd 25 Weak arm, 3rd 25 build to sprint
Rd 3) 1st 25 K, 2nd 25 Fist, 3rd 25 build to sprint
Rd 4) 1st 25 K, 2nd 25 Cross-backs, 3rd 25 build to sprint

5 x 300 R:15 sec EN2+  2500
4 x 25 on 30 All Out Sprint
5 x 100 Swim/Kick/Pull/Drill/Swim
3100