Workouts, week of Nov 12, 2012

w/u:  200 m super easy (practice your flip turns)

 

Build:

2 x 50m side kick

4 x 50m at 80 % effort holding excellent form

2 x 50m 8/1/8

100m free  long smooth strokes 

2 x 50 m 8/3/8

4 x 50m at 90% effort holding excellent form

2 x 50m catch up drill

100m free long smooth strokes (reduce stroke count )

 

Main:

3/4/5 

200m at 80% effort on pace time

 

w/d:

400m backstroke/freestyle combo

2600m

 w/u:  200m nice and easy

 

Build : 

9 x 50m freestyle (progressive 1-3,4-6,7-9)

2 x 50m sculling

2 x 50m kick set

9 x 50m freestyle (progressive 1-3,4-6,7-9)

 

Main:

6 x 200m @2 easy pace

(breath every 5 up/ breath every 3 down)

 

w/d: 200m back/breast stroke combo

 

2700m

 

Workout 1

 

300 with every 3rd 25 scull

 

3/2 x 50 smooth/scull

3/2 x 50 drill/build

4 x 100 descending

 

3/2 x 50 smooth/scull

3/2 x 50 drill/build

3 x 100 descending

 

3/2 x 50 smooth/scull

3/2 x 50 drill/build

2 x 100 descending

 

3/2 x 50 smooth/scull

3/2 x 50 drill/build

1 x 100 fast

 

200 drill/smooth

 

 

 

Workout 2

 

4 x 25 drill

4 x 50 as 25 kick/25 descend

 

3/2 x 50 on 0:50/1:10/1:30

3/2 x 50 on 0:45/1:05/1:25

3/2 x 50 on 0:40/1:00/1:20

3/2 x 50 on 0:35/0:55/1:15

3/2 x 50 on 0:40/1:00/1:20

3/2 x 50 on 0:45/1:05/1:25

3/2 x 50 on 0:50/1:10/1:30

 

100 smooth

 

2/1 x 50 on 0:50/1:10/1:30

2/1 x 50 on 0:45/1:05/1:25

2/1 x 50 on 0:40/1:00/1:20

2/1 x 50 on 0:35/0:55/1:15

2/1 x 50 on 0:40/1:00/1:20

2/1 x 50 on 0:45/1:05/1:25

2/1 x 50 on 0:50/1:10/1:30

 

100 smooth 

 

 

1 x 50 on 0:50/1:10/1:30

1 x 50 on 0:45/1:05/1:25

1 x 50 on 0:40/1:00/1:20

1 x 50 on 0:35/0:55/1:15

1 x 50 on 0:40/1:00/1:20

1 x 50 on 0:45/1:05/1:25

1 x 50 on 0:50/1:10/1:30

 

200-400 smooth mix up strokes

 

In this work out, probably only the

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