Week of April 9th

 

 Monday:

W/U :  200M easy free200m choice stroke

Build:4 x50 m kick w flutterboard(kick up free, breast kick back)

100m drill swim(25m drill/25m swim)

 4 x50m kick/swim(sidekick, backkick, frontkick)

100m drill swim(25m drill/25m swim)

Main:1 x 300m at css(tempo) pace + 20sec rest

2 x 200m at css(tempo) pace + 15 sec rest

3 x 100m at css(tempo) pace + 10 sec rest

200m choice, easy

6 x 50m free progressive

w/d:200m choice, easy     2700m

Thursday : 2350m/2750m/3350m/4000m/4550m

4/3/2 x 300 as

odds 50 4R4L, 50 3R3L, 50 2R2L, 150 swim

evens 100 free 100 strong 100 non-free

8 x 50 kick

odds fast!

evens smooth

8/6/4/3 x 100 Pull with paddles and pull buoy

All descending

8/6/4/3 x 100 with Fins

All descending

8/4 x 50 speed-work

1 fast Breakout!

1 fast turn!

1 fast finish!

1 easy

1 x 50 Sprint!

 
Sunday
 
Warm up

3 x 400 or 300 or 200

1 as 50 free 50 back

1 all kick

1 25 drill 25 swim

 

Main 

4/3/2 x 200 descending

 

4 x 50 as 

1 swim 

1 drill

1 kick

1 swim

 

4/3/2 x 200 descending

 

4 x 50 as 

1 choice 

1 drill

1 choice

1 skull

 

Warm down 

4/3/2 x 100 decrease stroke count each 100

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