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