WORKOUTS: Week of 2 Sep 2013 Tuesday AM, 03 September 2013 (NO PRACTICE MONDAY 2 SEP) 600 6 x 100 on 1:50 Drill, swim mix 1:50 400 2 x 200 on 3:50 Pull, desc, hold stroke count 1:55 400 8 x 50 on 1:30 Kick, get some speed going! 3:00 ===== Group Up ===== 100 4 x 25 on :40 Fast 2:40 1,400 2x{2 x 100 on 1:50 #1 easy, #2 moderate 1:50 {2 x 50 on 1:10 Desc 1-2 2:20 {2 x 50 on 1:05 Desc 1-2 2:10 {2 x 50 on 1:00 Desc 1-2 2:00 {2 x 50 on :55 Desc 1-2 1:50 {2 x 50 on :50 Desc 1-2 1:40 100 1 x 100 on 5:00 Loosen 5:00 6:12 PM 3,000 Meters Tuesday PM, 03 September 2013 600 3 x 200 on 3:45 Mix swim and drill 1:52 400 8 x 50 on 1:00 Pull, alt mod and fast 2:00 400 2 x 200 on 5:00 Kick, last 50 faster 2:30 ----- Group Up ----- 100 4 x 25 on :40 Fast 2:40 500 2 x 250 on 4:30 Fast Last 50 1:48 250 5 x 50 on 1:10 Desc 1-5 2:20 400 2 x 200 on 3:30 Fast Last 50 1:45 200 4 x 50 on 1:10 Desc 1-4 2:20 300 2 x 150 on 2:35 Fast Last 50 1:43 100 1 x 100 on 5:00 Loosen 5:00 6:20 PM 3,250 Meters Wednesday, 04 September 2013 600 2 x 300 on 5:15 Swim and drill mix 1:45 400 1 x 400 on 9:00 Kick as desired 2:15 450 6 x 75 on 1:25 Pull, mix efforts 1:53 ***** Group Up ***** 200 4 x 50 on 1:00 Desc 1-4 2:00 500 2 x 250 on 4:30 Desc 1-2 + Faster last 50 1:48 200 2 x 100 on 2:00 #1 easier, #2 very fast 2:00 1,000 2 x 500 on 8:30 Desc 1-2 + Faster last 100 1:42 200 2 x 100 on 2:00 #1 easier, #2 very fast 2:00 500 2 x 250 on 4:30 Desc 1-2, finish strong! 1:48 100 1 x 100 on 5:00 Loosen 5:00 6:30 PM 4,150 Meters Thursday, 05 September 2013 500 1 x 500 on 8:30 mix swim and drill 1:42 500 1 x 500 on 9:00 Pull, build each 100 1:48 450 6 x 75 on 2:00 Kick, last 25 faster 2:40 %%%%% Group Up %%%%% 100 4 x 25 on :40 Fast 2:40 400 4 x 100 on 2:00 Desc 1-4 2:00 100 2 x 50 on 1:15 #1 easy, #2 moderate 2:30 400 4 x 100 on 1:50 Desc 1-4 1:50 100 2 x 50 on 1:15 #1 easy, #2 moderate 2:30 400 4 x 100 on 1:40 Desc 1-4 1:40 100 1 x 100 on 5:00 Loosen 5:00 6:16 PM 3,050 Meters
Posted on: Thu, 29 Aug 2013 01:41:04 +0000
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