Workouts Week of May 14th

Monday:

 w/u:

300m swim,

300 pull,

100 kick

Main:

8 x 75 at 1:15 (kick/drill/swim by 25)

5 x 100m at 1:40 (distance per stroke)

8 x 50m at :55 drill

5 x 100m at 1:50 descend time 1-4)

8 x 50m pull at :55

5 x 100m at 1:35 strong effort

c/d: choice

Thursday:

w/u: 300m swim

200m pull

100m drill swim

Build

6 x 75 at 1:45 kick/drill/swim

4 x 100m  at 2:00 distance per stroke

6 x 50m at 1:05 drill/swim(hydrate)

Main:

4 x 100m swim at 1:55 (descend 1-4)

6 x 50m pull at 1:00

4 x 100m at 1:50 strong effort

3 x 150m with 30 sec rest (5oswim/50kick/50swim)

(hydrate) (3000m)

4 x 150m at progressive effort on 30sec RI

8/6/4 x 50m at 75% heart rate with 20 sec rest

200m smooth

8/6/4 x 50m at 85% heart rate with 25 sec rest (4600m)

w/d: choice

 
Sunday, May 20

 

Warm up

 

10 x 50 odds: swim

               evens: 25 kick/ 25 drill

 

Main set

3/2 x      [100 build

               100 as 75 build 25 fast

               100 as 50 build 50 fast

               100 as 25 build 75 fast

               100 fast

               100 easy]

 

Warm down

 

200-300 as 25 non-free/25 free

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