Wednesday, August 24, 2016

3100 meters

3x200 1 and 3: Free, 2 was choice
4x150 choice (50 swim, 50 kick, 50 swim)
100 Free build by 25
150 choice
200 Free build by 50
150 choice
300 free build by 100
150 choice
200 free build by 50
150 choice
100 free build by 25
8x50 odds: ascend, evens: swim choice

Tuesday, August 16, 2016

3500 meters

10 minute warm-up
4x150 (50 free, 50 non-free, 50 free)
8x100 IM
   odds: Fly kick underwater, back swim, breast kick underwater, free swim
   evens: Fly swim, back kick underwater, breast swim, free kick underwater
4x150 (50 free, 50 faster, 50 free)
8x100 Free odds: pace +10 evens: pace -5
200 warmdown

Wednesday, August 10, 2016

3000 meters

August 10 Noon and Evening workout (Erin) 3000 m
10 minute warm-up

6x150 odds: Free, evens: IM drill, drop a stroke
300 pull or swim Free
6x50 odds: sprint evens: recovery Choice
3x100 IM or choice Descend 1-3
200 pull or swim Free
4x50 odds: sprint evens: recovery Choice
2x100 IM or choice Descend 1-3
100 warmdown

Saturday, August 6, 2016

4100 meters

August 6, 2016 Erin 4100 meters
20 minute warmup
10 minute kick Red light, green light
100 easy
5x100 (2 medium, 1 fast, 2 medium)
4x100 (2 medium, 1 fast, 1 medium)
3x100 (1 medium, 1 fast, 1 medium)
2x100 (1 medium, 1 fast)
30 sec. rest
1x100 fast
4x150 (50 free, 50 choice, 50 free)

Wednesday, August 3, 2016

2700 meters

6:30 pm workout 8/3/2016 Erin (2700 m)
10 minute warmup
4x150 (50 med Free, 50 choice, 50 med free)
2x 200 Free Build
200 (50 choice fast, 50 free, repeat)
3x100 1. medium, 2. 100 % sprint 3. medium
6x50 odds: Long streamlines evens: NB to middle