Week of Dec 21 to go here![]()
Week of Dec 21 to go here![]()
Week of Dec 28 to go here![]()
MON
400 FRIM
200 Kick
4x50 Drill :60
8x25 v-sprint :30
4x100 1:10 [:05, :09, :10, :12]
100 Easy 3:00
3x100 1:10 [:10, :10/11, :17]
100 Easy 2:30
2x100 1:10
100 Easy 2:00
1x100 1:10
2x
...6x200 as 2x(2:40 Swim, 3:20 50 Swim/100 Kick/50 Swim, 2:40 75 Swim/50 Kick/75 Swim)
...6x50 Kick (Odd: BK :60, Even: FR :55)
8x25 IMO :45 (Odd: Easy, Even: Fast) [FL :14, BK ?, BR :19, FR :12]
100 Easy
Total:
5600y
TUES
600 Swim
100 Kick
12x25 V-sprint :30 (4 Swim, 4 Kick, 4 Swim)
10x50 :60 @ 200 pace [:29, :29, :29, :29, :29, :29, :30, :30, :30, :30]
500 Easy BE 2/3/2/4 by 50
9x100 1:40, hold 1:10 [1:08-10]
3x
...3x50 Kick 1:15 [all :44 except 5th on :45]
...150 Kick 3:00
100 FL fast [1:10, ouch]
100 Easy
Total:
4000y
WED
600 Swim
200 Kick
3x (STR is FL/BK/BR by round)
...4x
......150 FR 2:00
......4x25 STR :30
...Rest 1:00
10x50 :50 [:33-4]
4x50 :50 IMO
100 Easy
Total:
4600y (Kick 200y)
THU
400 Swim
100 Kick
4x125 IM 2:00
Goal: All 175's at best 200 time. I did not meet this goal.
2x
...300 Pull 5:00
...175 Fast + 25 Easy 3:00 [1:57, 1:56]
Rest 1:00
3x
...200 Pull 3:20
...175 Fast + 25 Easy 3:00 [1:58, 1:57]
Rest 1:00
4x
...100 Pull 1:40
...175 Fast + 25 Easy 3:00 [1:57, 1:59, 1:57, 1:57]
100 Easy
Total:
4500y (Kick 100y)
FRI
1000 Swim
2x (Round 2 with fins)
...4x50 :60 (25 UW K, 25 FLoB kick)
...2x25 :45 Fast UW K
3x100 BK 1:25
2x100 BK 1:20 [:20, :22]
1x100 BK 1:30
2x100 BK 1:20 [:20, :22]
3x100 BK 1:25
8x50 :50 BK/BR (practice crossover turns)
2x25 Fast 1:00 [FL :13, FR :12]
100 Easy
Total:
3150y
Last edited by hurrgtsa; January 8th, 2021 at 03:34 PM.
MON
400 Swim
200 Kick
4x100 IMO 25 Drill/Swim/Drill/Build, :20 rest
8x
...100 1:10 [:07, :06, :06, :05, :05, :06, :06, :04]
...75 1:10
...50 1:10
2x
...2x50 Kick :60
...1x50 Kick :55
...1x50 Kick :60
...1x50 Kick :50
12x50 with fins :60 as 4x
...25 UW K, 25 FLoB K
...25 0-breath, rest 5-6 breaths, 25 0-1 breath
...25 fast, 25 easy
100 Easy
Total:
4000y (Kick 900y)
TUES
500 Swim
100 1:10
75 1:10
50 :35
25 :35
250 IM Kick + 50 FR Kick (25 easy, 25 hard)
16x25 :30 FR @ 100 pace, [:13, :13, :14, :13, :13, :14->]
16x100 2:00 as 4x (maintaining kick tempo on all swim)
...50 Left-side kick/50 Swim
...50 right-side kick/50 Swim
...50 board kick/50 Swim
...100 Swim [:08-10]
16x25 :30 @ 100 pace (8 FL, 4 BK, 4 BR). [FL :13, :14->, :15, :15; BK ?, BR ?]
100 Easy
Total:
3500y (Kick 850y)
WED
800 Swim
8x25 Build :40 (Odd: FR, Even: IMO)
100 FL 1:40
75 FL 1:15
50 FL :50
25 FL :30
25 FL :30
50 FL :50
75 FL 1:15
100 FL 1:40
150 BK/BR/FR 3:30
2x
...150 FL 2:30
...2x25 FL :45
150 BK/BR/FR 3:00
4x75 FL 1:15
150 BK/BR/FR 3:00
Broken 200 FL (50, :10 rest, 100, :10 rest, 50) [2:40 (:36, 1:23, :38)]
150 BK/BR/FR 3:00
4x25 FL :30
150 BK/BR/FR
20x50 (Odd: BK/BR :50 (work crossover turns), Even: Kick :60)
Rest 1:40
4x50 IMO fast 1:30 [FL :29, BK :32, BR :38, FR :27]
100 Easy
Total:
4350y (Kick 500y)
THU
500 Swim
100 Kick
12x25 with fins :35 (Odd: UW K, Even: 12.5 Fast UW K, flip mid-pool, 12.5 sprint)
100 Easy
2x200 2:40
1x200 2:30
1x200 2:40
2x200 2:30
8x100 2:00 as 75 Kick/25 Swim (Odd: kick on side, Even: back)
With fins...
400 4:40
3x200 2:30 Desc 1-3
2x with fins + paddles
25 fast
25 easy
100 easy
Total:
4200y (Kick 900y)
FRI
400 Swim
300 IM KDS
4x50 :60 [:31, :31, :32, :32]
100 Kick
3x200 Desc 1-3 4:00 [2:22, 2:18, 2:15]
3x100 Desc 1-3 2:00 [1:11, 1:06, 1:02]
3x50 Fast 2:00 [:28, :27, :27]
1000 Easy as 4x(100 BK/100 BR/50 FR)
100 Pull easy with parachute
300 pull for time [3:04]
100 Easy
Total:
3500y (Kick 200y)
Last edited by hurrgtsa; January 15th, 2021 at 03:46 PM.
MON
400 Swim
200 Kick
4x50 Drill :60
4x50 Quarters :55
200 2:30
100 1:20
200 2:30
100 1:20
200 2:30
100 1:20
200 2:30
8x50 BK K with mesh/drag on feet
100 Easy
8x25 with fins 1:00 (Odd: Fast UW K, Even: Fast swim) [Kick on :12-13, Swim on :10-11]
50 Easy
1000 as 75 FR/25 FL [13:14]
50 FL fast
100 Easy
Total:
4000y
TUES
12x50 (Odd: :40, Even: :45)
4x50 Kick :60
4x50 Build :55
20x50 as...
... :50
... :50, :45
... :50, :45, :40
... :50, :45, :40, :35
... :35
... :35, :40
... :35, :40, :45
... :35, :40, :45, :50
20x50 as...
... :50, :45, :40, :35
... :45, :40, :35
... :40, :35
... :35
Rest 1:20
... :35
... :40, :35
... :45, :40, :35
... :50, :45, :40, :35
6x150 With paddles 2:15 (Odd: Easy swim, Even: Hard pull) [Evens on 1:31]
Rest 1:00
Fast 100 pull [:57]
100 Easy
Total:
4100y
WED
6x100 (Odd: 1:20, Even: 1:30)
200 kick with fins (25 side/25 FLoB)
8x25 V-sprint :30 with fins
16x25 @ 100 pace with fins [:11, :12->]
8x50 Kick 1:05 Fins + mesh/drag on feet (Odd: FR, Even: FLoB)
Rest :20
12x50 Kick 3x(:60/:55/:60/:50)
8x50 @ 200 pace [:29]
All pull with Finis Ultiimate Drag suit...
100 1:15
2x75 1:15
100 1:15
4x75 1:15
100 1:15
2x75 1:15
100 1:15
50 easy
50 fast [:26]
100 easy
Total:
4000y (Kick 1200y)
THU
[written by IH]
600 Swim
200 IM Kick
4x50 IMO Drill/Build :60
3x100 FL 1:40
2x100 BK 1:40
1x100 BR 1:40
400 IM 6:30
3x75 FL 1:20
2x75 BK 1:20
1x75 BR 1:20
300 IM 5:00
3x50 FL :55
2x50 BK :55
1x50 BR :55
200 IM 3:00
3x25 FL :30
2x25 BK :30
1x25 BR :30
100 IM
12x75 1:20 (Odd: 50 BK/25 BR, Even: 25 BK/50 BR)
6x50 :50 [:35]
Rest 1:00
4x50 1:15 IMO Fast [:30, :34, :39, :28]
100 Easy
Total:
5000y (Kick 200y)
FRI
400 Swim
300 IM KDS
4x50 :60 [:32, :31->]
100 Kick
15x50 :55 5x(FL/BK, BK/BR, BR/FR)
50 Easy
300 Pull for time [2:59, blue strokemaker]
500 IM Kick, Easy
100 Easy
200 Kick for time [3:12]
400 Easy
100 for time [:56]
200 Easy
300 Pull for time [3:03, red strokemaker]
100 Easy
Total:
4000y (Kick 900y)
Last edited by hurrgtsa; January 22nd, 2021 at 07:43 PM.
MON
10x100 1:30 (75 FR/25 BK)
10x100 1:25 (75 FR/25 BK)
10x100 1:20 Pull, no paddles
10x100 1:15 Pull [1:05-6, blue strokemaker]
100 Easy
100 Easy
100 pull for time [:57]
100 Easy
Total:
4400y (Kick 0y)
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