Monday
200m easy
4 x 50m pull with good roll 200m easy
Build/Drill: 6 x 50m Drill · concentrate on continuous breathing out · popeye drill · 6/3/6 4 x 100m (Desc within the 100) on 15- 20 sec rest Take 1 min rest 4 x 200m (Desc within the 200) on 30 sec rest
C/D: 6 x 75 (50 free, 25 back) on 20 sec rest Thursday:
6 x 75m Desc 2-2-2 (descending speed every 2nd set) ~20sec rec
Build/Drill: 4 x 50m Drill · concentrate on continuous breathing out · popeye drill
Main: 2 x 200m Desc on 20 sec rest 100 Moderate on 20 sec rest 2 x 200m Desc on 25 sec rest 100m Moderate on 25sec rest 2 x 300m Desc on 30 sec rest 100 Moderate Take 1 min rest
C/D : 6 x 75 (50 free, 25 back) on 20 sec rest
|
2011-2012 Workouts >