workouts week May 7th

Monday:breathing anaerobic and aerobic zones.

 

w/u : 300m choice

200m kick /swim

Build

4 x 50m fast starts(deep water starts)

200m smooth

4 x 50 fast finishes

200m smooth

3 x 50m (breath every 3rd,5th, 7th stroke)

3 x 100m free + 10 sec

3 x 50m (breath every 2nd, 4th, 6th stroke)

3 x 100m free + 10 sec

200m drill swim

Main:

1/2 x 200m at build to tempo +30sec

1/2 x 300m at build to tempo + 45 sec

1/2 x 100m at tempo + 30 sec

1/2 x 200m tempo + 45 sec

1/2 x 300m at tempo + 60 sec

c/d: 200m other stroke

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)

 

  • Individual timed swim

 

  • Pursuit swim(Leaderswim)

 

Self directed cool down
 
 

Sunday, May 13

 

Warm up

 

300/200 as very gradual build

200/150 as 25 drill/25 speed work (15m of sprint)

100 as 25 fast/25 easy

(take 30sec)

50 max speed, get heart rate

 

Main set

 

*All 200s on moderate pace time

 

3 x 200 @ 70% max. heart rate

150 drill or smooth swim

 

2 x 200 @ 80% max. heart rate

150 drill or smooth swim

 

1 x 200 @ 90% max. heart rate

150 drill or smooth swim

 

Warm down

 

10/8/6 x 50 ascending

Keep good technique, loosen up, let heart rate come back to normal

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