2012 Week 1 Sep 24, 2012

 

Focus: Breath

w/u: 200m easy freestyle

 Build/Drill:

2 x  ( 3 x 50m  Drill )

·        side kick 6/1/6

·        breath every 3/2/3/2

·        every 3/5/7 strokes breathing

Main:   3/4/5   x 200 m

f/s steady pace / 15- 30 sec recovery

w/d:

50m backstroke

50m breast stroke

Warm up:

400/300 long build

 

Drill:

6/4 x 50 drill (take turns picking drills) 1:00/1:10

6/4 x 50 as 25 drill/25stroke count 1:00/1:10

6/4 x 50 descend stroke count 1:00/1:10

6/4 x 50 hold low stroke count, descend speed 1:00/1:10

 

Main:

10/8/6 x 100 build

-start off with strong technique

-last 25 fast

-moderately tight pace time

 

Warm down:

10/8/6 x 50 as 25 non-free/25 free

 
Comments