2012 week 4, Oct 15, 2012

Body Roll

w/u: 200m (50 swim, 50 kick, 50swim, 50kick)

Build:

6 x 50 drill swim

(side kick, 6/1/6, 6/3/6)

Main:

300,200,100 moderate pace time on 20 sec R

200, 100, 50 neg split on 25 sec R

100 Fast on 30 sec R

6 x 50m good pull and rotation(can use pull buoys) on 25 sec R

C/D 200m easy

2050m

w/u 4 x 100m even pace on RI 20 sec

Build:

4/6 x 100m strong with paddles ( early bend wrist)

RI 10 sec

4 x 25m One arm drill RI 15 sec

MAIN:

6/8 x 100m alternate 25s easy/hard effort RI 30 sec

 4 x 50m 6/5 back/free ratio swim

c/d: 200m choice

6/5/4 x 50 swim/kick 1:10/1:20

6/5/4 x 50 drill swim 1:10/1:20

6/5/4 x 50 low stroke count 1:10/1:20

 

6/5/4 x 100 same stroke count for all 25s  on 1:40/2:00/2:20

 

6/5/4 x 200 easy speed on pace time with low rest, holding water well

 

6/5/4 x 50 fast, count strokes and compare to earlier

 

200 scull/swim

 

100 drill/swim

100 kick/swim

100 build

3 x 50 descend 

take 30 s rest

1 x 50 fast! get time.

 

4/3 x 50 try to hit 'fast' time + 9 on 1:10/1:20

100 smooth

4/3 x 50 try to hit 'fast' time + 7 on 1:10/1:20

100 smooth

4/3 x 50 try to hit 'fast' time + 5 on 1:10/1:20

100 smooth

4/3 x 50 try to hit 'fast' time + 3 on 1:10/1:20

100 smooth

4/3 x 50 try to hit 'fast' time + 1 on 1:10/1:20

100 smooth

***goal is to try to hit exact time not just beat it. working on knowing the feel of different speeds and not just powering through 50s.

 

6/4 x 75 scull -->swim

 

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