Week of February 1

 

Monday, February 1

2×300 @ 4:30 DPS

1×200 @ RI :15/:20 IM SC

12×25 @ :40 10 yards underwater SDLK

1×200 P

20×25 @ :40

Lane 1     Turns

Lanes 2-3 Starts

Lanes 4-6 Swim stroke focus

 

SPI & II                                    SPIII

Repeat twice                          20×50 @ :50 K

1×100 @ 2:30 SSK MAX

2×50 @ 1:15 SSK MAX

4×24 @ :50 SSK MAX

1×100 @ 2:00 Recovery

*Get splits of 100 and 50

Goal to go faster than split times

 

20×25 @ :40

Lane 1     Turns

Lanes 2-3 Starts

Lanes 4-6 Swim stroke focus

 

Tuesday, February 2, 2016 (MORNING)

2×300 @ 4:30 DPS

1×200 @ 3:00 SL w/SDLK

3(25 @ :45/75 @ 1:30) K NB SDLK

1×200 @ RI :15/:20 FS RP

 

Sprint I                                    Sprint II                                   Sprint III

 

4×50 @ 2:00 FAS                    10×50 @ RI:20 RP                   10×50 @RI :20 RP

1×200 K                                   1×200 K                                   1×300 K

4×75 @ 3:00 FAS                    4×75 @ 3:00 FAS                    15×100 @ 1:20 500 RP

1×200 K                                   1×200 K                                   1×300 K

2×100 @ 4:00 FAS                  5×100 @ 3:00 RP

 

Tuesday, February 02, 2016 (EVENING)

 

Repeat twice:

 

1×300 @ 4:30 FS                     @RI :15/:20 IM

1×200 @ RI :15/:20 IM           8×25 FL @ :40

6×50 @ +0 K                            +0 K

4×50 @ :60 MM                     @ :45 RP

 

SP I          SPII          SPIII

4×50 @ 1:30            2nd 50      4th 50       RP

1×25 @ :60 MAX w/Fins

3×50 @ 1:30            2nd 50      4th 50       RP

2×25 @ :60 MAX w/Fins

2×50 @ 1:30            2nd 50      4th 50       RP

3×25 @ :60 MAX w/fins

1×50 @ 1:30            2nd 50      4th 50       RP

4×25 @ :60 MAX w/fins

 

Wednesday, February 03, 2016 (MORNING)

 

1×300 @ RI :15/:20 IM DPS

1×200 @ 3:00 BK

1×300 BRK/ DLK

1×200 P Breathe 3,5 by 50

 

HVO 10×20 @ :40

 

5×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :55  BR @ :60

1×100 @ 4:00 Alt. 25 IP scull 25 SC

4×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :50  BR @ :55

1×100 @ 3:30 Alt. 25 IP scull 25 SC

3×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :45  BR @ :50

1×100 @ 3:00 Alt. 25 IP scull 25 SC

2×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :40  BR @ :45

1×100 @ 2:30 Alt. 25 IP scull 25 SC

1×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :35  BR @ :40

 

Recovery/Technique

 

Wednesday, February 03, 2016 (MORNING)

 

1×300 @ 4:30 DPS

1×200 @ RI :15/:20 25 = SC 50 = M-M

6×50 @ +10 K NB BP

1×200 @ RI :15/:20 RP

SPI                                           IM                                            SPIII

 

6×100 @ 3:30                          12×25 @:45 FL                        REPEAT 3 TIMES

(25; 25; 50)                             1×100 @ 1:45 IM                    1×50 @ 1:30 200 RP

25 @ :45/ 50 @ 2:00              1×300 @ 4:30 BK                    1×75 @ 2:00 200 RP

All done at RACE PACE           2×100 1:35 IM                         1×100 @ 2:30 200 RP

12×25 @ :45 BR                      1×150 @ 3:30 200 RP

3×100 @ 1:25

5×100 @ 2:00 FS IM RP

16×25 @ :45                            12×50 @ :60 DLK                     16×25 @ :45 10 y. underH2O

10 y. underH2O SDLK                                                              1×400 P Breathe 3,5 by 50

 

Thursday, February 4, 2016 (MORNING)

1×300 @ 4:30 DPS

8×25 @ :40 IMO IP w/SC

6×50 @ +0

HVO: 8×25 @ :45

 

Sprint I                                    Sprint II                                   Sprint III

 

4×50 @ 2:00 FAS                    10×50 @ RI:20 RP                   10×50 @RI :20 RP

1×200 K                                   1×200 K                                   1×300 K

4×75 @ 3:00 FAS                    4×75 @ 3:00 FAS                    15×100 @ 1:20 500 RP

1×200 K                                   1×200 K                                   1×300 K

2×100 @ 4:00 FAS                  5×100 @ 3:00 RP

 

Thursday, January 28, 2016 (MORNING)

 

1×300 @ RI :15/:20 IM DPS

1×200 @ 3:00 BK 1×300 @ 6:00 DLK

1×200 @ 3:00 P

 

20×25@ RI :15 100 RP

1×400 @ 8:00 K

20×25 @ RI :15 200 RP

1×300 @ 6:00 K

20×25 @ RI :15 100 RP

1×300 K

 

Friday, February 05, 2016 (MORNING)

 

1×300 @ 4:30 DPS

1×200 @ 3:00 P

3×100 @ 2:00 K

4×50 @ :60 M-M

 

SPI                                           SPIII

Repeat four times

1×50 @ 1:30 FAS 1st 50          12×50 @ 1:30 RP

1×50 @ 1:30 TECH                  6×100 @ 2:30 RP

1×50 @ 1:30 FAP 2nd 50          2×200 @ 5:00 RP

1×50 @ 1:30 TECH

1×50 @ 1:30 FAP 2nd 50

 

Technique

20×25 @ RI :15

4×25 @ :45 M-M

1×300 DPS

 

Friday, February 05, 2016 (EVENING)

1×300 @ 4:30 DPS

1×200 @ RI :15/:20 IM SC

12×25 @ :40 10 yards underwater SDLK

1×200 P

 

20×25 @ :40

Lane 1     Turns

Lanes 2-3 Starts

Lanes 4-6 Swim stroke focus

 

SPI & II                                    SPIII

Repeat twice                          20×50 @ :50 K

1×100 @ 2:30 SSK MAX

2×50 @ 1:15 SSK MAX

4×24 @ :50 SSK MAX

1×100 @ 2:00 Recovery

*Get splits of 100 and 50

Goal to go faster than split times

 

20×25 @ :40

Lane 1     Turns

Lanes 2-3 Starts

Lanes 4-6 Swim stroke focus

 

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