2012 Week 3, Oct 8, 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
Body Roll
W/U
100m swim
100m drill swim(one arm drill)
4 x50m descending 15sec rest
Main:
4 x 50m as 25 drill(sidekick, 6/3/6) 25 swim (count strokes)
Take 1 min rest
4 x 50m on 1:10/1:15
Count strokes for 50, try to get lower each time
Take 1 min rest
4 x 50m on : 1:15/1:20
Hold lowest stroke count and desc time each 50
Take 1 min rest
4 x 100m tight pace time
(~10sec rest) hold speed for all 4
C/D : 6 x 75 (50 free, 25 back) on 20 sec rest
4 x 50 swim
3 x 50 drill/swim
2 x 50 kick/swim
1 x 50 build
5 x 200
1 as 200 build
1 as 150 buld 50 fast
1 as 100 build 100 fast
1 as 50 build 150 fast
1 as 200 fast
1/2 x [5 x 100
1 as 100 build
1 as 75 build 25 fast
1 as 50 build 50 fast
1 as 25 build 75 fast
1 as 100 fast
8/6/4 x 75 as 25 drill 25 scull 25 swim
4 x 50 descend
200 kick/swim
4/3 x 50 slow descend
5 x 100 on 1:35/ 1:45/ 1:55
4/3 x 50 slow descend
4 x 100 on 1:30/1:40/1:50
4/3 x 50 slow descend
3 x 100 on 1:25/ 1:35/ 1:45
4/3 x 50 slow descend
2 x 100 on 1:20/ 1:30 / 1:40
4/3 x 50 slow descend
1 x 100 on 1:15/ 1:25/ 1:35
200-300 smooth
