week of April 16th, 2012

Monday
 

w/u: 400m choice

Build:

4 x 50m free progressive

4 x 50m non free

Main:

4 x 100m (swim time – 1 sec) + 20 sec rest

4 x 50m non free

4 x 150m swim time – 1 sec) = 20 sec rest

100m (75m as back(breast) 25m as free

100m (50m as back(breast) 50m as free

100m (25m as back(breast) 75m as free

c/d: 200m super easy free
 

Thursday Lanes 1-2

 

Warm up

3x100 as 50 freedrill 50swim  1:50

4x25 strong free   :30

3x100 as 25sidekick 50swim 25sidekick  2:00

4x50 strong free   :55

3x100 as 50frdrill 50bk 1:50

4x75 strong walls free  1:30

 

Main

16x125 hold/under 1500 pace

                4 on 1:40

                4 on 1:50

                4 on 2:00

                4 on 2:10

 

3x100 smooth         1:50

 

 

8x75 hold/under 1500 PACE

                2 on   :60

                2 on   1:10

                2 on  1:20

                2 on  1:30


WD

 

3x100 smooth     1:50

  

6x100 smooth swim/kick   1:50

 

Total: 5300m

 

Thursday Lanes 3-4

 

Warm up

3x100 as 50 freedrill 50swim  

4x25 strong free  

3x100 as 25sidekick 50swim 25sidekick 

4x50 strong free  

 

Main

12x125 hold/under 1500 pace

                3 on 10 seconds rest

                3 on 20 seconds rest

                3 on 30 seconds rest

                3 on 40 seconds rest

 

3x100 smooth         2:30

 

 

4x75 hold/under 800 PACE

                1 on   10 seconds rest

                1 on   20 seconds rest

                1 on   30 seconds rest

                1 on   40 seconds rest


WD

 

3x100 smooth     1:50

  

6x100 smooth swim/kick   1:50

 

Total: 3900m

 

Thursday Lanes 5+

 

Warm up

2x100 as 50 freedrill 50 swim

4x25 strong free

2x100 as 25 sidekick 50 swim 25 side kick

2x50 strong free

 

Main

8x125 hold/under 1500 pace

                3 on 10 seconds rest

                3 on 20 seconds rest

                3 on 30 seconds rest

                3 on 40 seconds rest

 

 

2x100 smooth         20 seconds rest

 

4x75 hold/under 800 PACE

                1 on   10 seconds rest

                1 on   20 seconds rest

                1 on   30 seconds rest

                1 on   40 seconds rest


WD

 

2x100 smooth     1:50

  

6x100 smooth swim/kick   1:50

 

Total: 3000m

 

Sunday Workout

 

Workout 12 - yards

 

4x50 Choice

4x100 mix 25! Free
4x50 Choice
4x100 mix 25! Free

Lanes 1-2 do 5 sets. Lanes 3-4 do 4 sets. Lanes 5+ do 3 sets.

SR = Stroke Rate.

 

1   8x50 Strong 20 sec rest
    100 smooth
2  8x50 lower SR/speed

(than previous 8x50) on 20 sec rest
    100 smooth 
3  8x50 lower SR/speed 

(than previous 8x50) on 15 sec rest

    1x100 smooth
4  8x50 lower SR/speed 

(than previous 8x50) on 10 sec rest

    1x100 smooth
5  8x50 hold SR/speed on 10 sec rest
    1x100 smooth

6x100 choice warm down

 

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