Week of April 30th

Monday:
w/u  = 2 x 150m drill swim

3 x 50m (10m fast anywhere in the 50)

Build

6/8/10 x 100

Odds 75m drill/25m stroke count

Evens: faster(like 400m pace) but still holding good form

Main:

6/8/10 x 50m on pace time, descend 1-2 sec on each 50

6/8/10 x 50m magic number

(stoke count on 50 + time to swim the 50)

Bring magic number down by 1 for each 50

Cool down: 4x 50m swim

Thursday:

w/u:  300m choice

4 x 50 (25 build/25 easy) on 10RI

Build:

4×75 with 15 seconds rest (25 free/25 back/25 free)
• 1×600 [4x(100 freestyle strong effort/50 backstroke easy)]
• 8×50 on 1:15 (25 back/25 free) descend time 1-4, 5-8 (1800)

HYDRATE

Main:

4 x50 build on 10 RI

1 min bonus rest

200m choice on 15RI

4 x 50 (#3+4 faster) on 10RI

2 min bonus rest

3 x 100 Tempo(CSS) pace on 20RI

(2700) HYDRATE

6 x 50 build on 15RI

1 min bonus rest

300m choice on 20RI

6 x 50 free ( descend every 2nd 50)on 15-20RI

2 min bonus rest

4 x 100 Tempo(CSS) pace on 20RI

(4000)

c/d: 300 drill swim

200 kick swim

12 x 25 moderate on 10RI(800)
 

Sunday:  paddles

w/u: 300m smooth

Build:

4 x 50m drill/swim – scull

4 x 100m strong pull

4 x 50m (25fast/25easy)

4 x 100m strong pull

Main:

30 x 50m

  • 16 x 50 (sprint every 4th, others are steady) on 10 RI
  • 12 x 50 (sprint every 3rd) on 15RI
  • 8 x 50 (sprint every 2nd) on 20RI
  • 4 x 50 sprint on 20RI

2 min bonus rest

c/d: 200m non free

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