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Truth be told I'm not sure I was ready for this today early on a Monday, but I have a meet this weekend so I'm sure I needed it. I didn't write this one, it's courtesy of my coach. I have to admit for being a sprinter, I don't enjoy sprint workouts so I just tried to focus on turns and finishes.

W/U (800):

400 swim mix
200 kick IMO by 50
200 - 25 1/2 kick 1/2 sc, 25 dr

Breath Control (400):

400 swim
1st 100 - Breathe every 5,4,3,2 by 25
2nd 100 - 2 breaths each 25
x2
*Note: I did the 1st 200 w/ paddles, then took them off for the repeat.

Main (1500):
*You can bank the rest on all the easy swims

20x50 @ 1:00
1 fast, 1 easy
2 f, 1 e
3 f, 1 e
4 f, 1 e
5 f, 1 e

20x25 - All easy @ :30
1 f @ :20
1 e
2 f @ :20/:25
1 e
3 f @ :20/:25/:30
1 e
4 f @ :20/:25/:30/:35
1 e
5 f @ :20/:25/:30/:35/:40
1 e

300 easy choice cool down

Total: 3000

Saturday, 11/16/2019 Pool Workout

200 fr/100 k/200 p/100 k/200 bk/100 k/100 IM dr

5x50 :50 best average (:30) + 50 ez
5x50 :55 best average (:29) + 50 ez
5x50 1:00 best average (:27 mid) + 50 ez
5x50 1:05 best average (:26 mid) + 50 ez
5x50 fly 1:10 best average (:27 first, then slowly died :P) + 50 ez

4x IMO{50 1:00 1st 15 fast
50 1:00 middle 15 fast
50 1:00 last 15 fast
100 k ez NTOB}

200 warmdown

3700y


Sunday, 11/17/2019 Garage Workout

w/53# KB
4 rounds
20 RKBS
5/arm KB snatch
to backyard and back overhead carry, switch arms halfway


Monday, 11/18/2019 Pool Workout

Coach didn't show up so I did double duty. Kinda incoherent workout at last minute.

1000 mix

fr D1-3{3x100 1:30
3x50 :50
3x25 :30}
25 ez

p/pads D1-3{3x200 3:00
3x100 1:30
3x50 :50}

k/fins D1-3{3x100 1:30
3x50 :50
3x25 :30}
25 ez

4xIMO{2x25 streamline k :40
2x25 power drill :35
2x25 sw fast-ish :30
50 ez 1:00}

100 warmdown

4300y