Week of April 23rd, 2012

Monday:
 
Focus – Endurance into fast finish

w/u into Build:

3/4/5 x 200m as swim/pull/kick/drill/swim

Main set: 100m swim at base line(70-80%), last 25m fast + 15 sec,

200m at base, last 50m fast + 20sec,

300m at base, last 50m fast + 20 sec,

400m at base, last 50m fast + 30 sec,

500m, last 50m fast at base + 1 min

 

W/D : 300m choice

 

2800m (MUN pool)
 

Thursday

 

Endurance – Form

 

w/u:

300 smooth

300 kick

300 pull

 

Build:

200 scull swim(25’s)

200 kick

200 smooth(1500)

 

Main:

2/4/4 x 50 RT/LT on 20RI

2/3/4 x 300 N/S on 30RI

2/4/4 x 50  FTIP on  20RI

3/4/6 x 100 descending on 20 RI+

2/4/4 x 50 Catch-up on 20RI

3/4/6 x 100 descending on 20 RI

 

C/D: 2/3/3 x 100 non-free  (3200/4100/4800)

Sunday – Speed

w/u:

300m smooth

200m kick

Build:

100m drill/swim

12 x 25 moderate on 10 RI

Main:

 4 x ( 200/300 moderate on 20RI

         2 x 75 fast on 15RI)

:30 Bonus rest

200m kick (50 easy/100 moderate/50 easy)

200m drill swim (as 25’s)

c/d: 100 non-free

2800/3200

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