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

 

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