November Workout Catch-up

Yikes, didn't realize it had been so long since I had posted workouts! Here's a recap of the November workouts so far.  Enjoy and Comment Away!  :)

11/12/15
w/u: 500 mix of free/dolphin dives/sculling/stroke

PS: 16 x 25 @ :35 OR :40 as follows, repeat 4x:
- BLAST + 4 fast strokes, then EZ free
- Build to fast finish
- Non-Free
- EZ

**Practice Starts for 8-10 minutes**

MS: 
16 x 50 @ :55 OR 1:00 OR 1:05 as 25 freestyle drill/25 freestyle as follows, repeat 4x
High Elbow Scull
Zipper drill
Catch-up
Only kick when breathing

4 x (3x50 kick w/ fins) @ :50 OR :55 OR 1:00
1st 50 is 25 FAST, rest EZ
2nd 50 is 35 FAST, rest EZ
3rd 50 is 50 FAST

c/d


11/07/15
w/u: 200 freestyle, DPS
       200 as 25 scull/25 non-free

PS: 10 x 50 kick (FINS Opt) @ :50 OR 1:00


MS1: 9 x 100 free as follows:

3 @ 1:30 OR 1:35 OR 1:45 OR 1:55 *Moderate*
3 @ 1:25 OR 1:30 OR 1:40 OR 1:50  *Fast*
3 @ 1:20 OR 1:25 OR 1:35 OR 1:45 *Touch N’ Go*

MS2: 3 Rounds of the Following:

6 x 50 pull @ :45 OR :50 OR :55 OR 1:00 *SWIFT**
4 x 25 IMO @ :30 OR :35 **THESE ARE SPRINT**
:30sR


c/d
11/05/15
w/u: 200 free
        300 as drill/kick/swim in IMO


PS: 10 x 75 pull with buoy only @ 1:10/1:15/1:25/1:40


MS: 2 ROUNDS OF THE FOLLOWING:

5 X 100 freestyle @ 1:25/1:40/1:50
5 x flag-to-flag sprints @ :20 OR :30
6 x 50 freestyle (desc 1-3, 4-6) @ :50 OR 1:00 OR 1:10
3 min vertical kicking (:40 ON, :20 OFF, repeat 3x)
c/d

 

11/03/15 - All Levels
w/u: 500 swim; on every 4th length, push off wall in streamline and go as far as you can until your speed dies down...then self-start to quick 25

PS: 20 x 25 @ :35 OR :40 **dolphin kicking work**
First 10 are SOCKS ONLY
FAST underwater dolphin kick to 16y
Alternate front and back by 25
Swim EZ to wall

MS: 2 Rounds of the Following:

300 pull @ 4:15/4:45/5:15

4 x 25 (desc 1-4) @ :30 OR :35

200 pull @ 2:45/2:55/3:30

4 x 25 (desc 1-4) @ :30 OR :35

100 pull @ 1:25/1:45/1:55

4 x 25 (desc 1-4) @ :30 OR :35

c/d

Posted on November 13, 2015 .